Training & Nutrition - So the old man is ready for his first tri. I think.

Firstly, thanks to the advice from this group, I invested in some new running shoes, and it really helps. :thumb:

Today I took and hour ride down to Miami (Key Biscayne) and did a trial run of the upcoming Sprint Triathlon. Sunday, 9/9 is the big day, but today I did a 1/4 mi open water swim in Biscayne Bay, then the 10 mi bike along the Rickenbacker Causeway (5 mi out and back) and then 3.1 mi run around the parking lot.

This was my first open water swim as I have been training in my own pool. I didn't expect a problem, and while I was unable to swim the entire distance "free style" the old breast stroke served me well. I was able to free style for about 5 min, but resorted to the breast stroke as I tired. I did manage to gather enough to free style the last 100 yds.

The bike was easy. Despite the winds, I managed to maintain 21.6 over the entire 10 mi. Climbing the bridge (2 x) slowed me to about 11 mph, but I stayed in the aero position for the entire ride. The new TT bike felt good.

After the fun ride, the dreaded run, or "brick" as it's fondly know. After changing my shoes, I reset the Garmin and took off. I remember looking at the Garmin at .3 mi thinking "I'm a tenth of the way, and my HR is 90+% and I'm a bit winded. I slowed to a walk, and got the HR down to 60%, and took off. I had to slow 2 more times, but I did the last mile without slowing, and averaged about 5.5 mph. I was happy with that.

So, I think I'm about as ready as I will ever be. I'm taking it easy the rest of the week. I've got to put in about 30 mi on the tandem picking up my grandson at school this week. I may ride with the Tri training group Thursday morning, but it will be a "coffee ride," slow at a high cadence. No runs, but I may do a swim or two. Saturday rather than the club century, I'm riding the Sag truck.

So Sunday is the big day. Have to leave at 5 am to arrive on time. Looks like Saturday night will be early!

Good luck on the race! It sounds like you're well-prepared.

Looking forward to an after race report.

Well, I'm really happy with my performance! Based on advice from the community, I "raced to complete, not to compete" for my 1st Tri. None the less, I was able to place 3rd in my AG (out of 8!) I was also the oldest in the AG as I'll be 65 in Jan. And I would have blown away the field in 65-69. Next season...

That's me, 106, on the far side.
http://i884.photobucket.com/albums/ac46/handsonpromos/201209093rdplace.jpg

I really sucked in the swim, but at least I didn't walk like some ( the water was only chest hi) but I did breast stroke for about 1/8 mi in the middle.

Took my time in the transitions. As it was my first, I didn't want to forget anything.

No one passed me on the bike. Bested everyone by almost a minute. On the run, I did much better than I expected. In training I've only been able to run for a mile max with out a walking rest. On this, I only slowed 2x, once to tie my shoes (Note to self: Get speed laces!) and then again at 1.5 mi. But once I started again, I was able to go the final 1.6 mi with a little kick at the end.

Total Time: 01:19:54.25
Swim Time: 11:18
T1 Time: 5:48
Bike Time: 29:10
T2 Time: 3:0
Run Time: 30:38
Overall Place: 179 out of 314
Overall Percentile: 43
Gender Place: 138 out of 216
Gender Percentile: 36
Category Place: 3 out of 8
Category Percentile: 71
Series Points Earned: 98.58945

Not bad for an old man on his first tri!

There aren't many people who pull off a podium finish for their first race. Congratulations!

Awesome job, congratulations!!

Congratulations!! A sprint tri is my goal for next summer! The bike will be a piece of cake but I have to learn how too run and my body has to get used to the pounding from running. I've just started running and will be using the Galloway walk/run system until my muscles and tendons become acclaimed to the sport.

Unfortunately like you, I'm 64 now and next summer will still be in the 60-65 age group bracket. I guess I just have to live long enough to eliminate the competition. :)

Congratulations!! A sprint tri is my goal for next summer! The bike will be a piece of cake but I have to learn how too run and my body has to get used to the pounding from running. I've just started running and will be using the Galloway walk/run system until my muscles and tendons become acclaimed to the sport.

Unfortunately like you, I'm 64 now and next summer will still be in the 60-65 age group bracket. I guess I just have to live long enough to eliminate the competition. :)

Ludkeh, best of luck training. I found the running to be the hardest part. But I only started training about 6 weeks ago, so I was pretty happy with my run.

I wiped out my AG on the bike, and I didn't give it my all as I was worried about not having it for the run. None the less, I was really happy with my run.

The swim seemed very long, but it was OK. I know I can do better. 11:48 leaves a lot of room to improve.

I did much better on the run than I expected. I had to stop once at .6 mi. to re-tie my shoes (get speed laces) and I walked for 100 yds at the 1.5 mi mark. I can probably save a min here with more training.

My transitions were very long, 5:48 and 3:00. I know I can easily save 3 -4 min right there, and that would have earned me 2nd place. But I was given some sage advice, which I will pass to you now. On your first tri, race to complete, not to compete. Do your best in the efforts, but enjoy and learn.

I have good new for you. The AGs are base on your age as of Dec 31 of the year, and are 60 - 64 and 65 - 69 so you WILL be in the same group as I will, 65 - 69. In looking over the results on multirace.com, I should be able to have quite a few podium finishes, God willing.

This season is over for me. I will be in Disney with family for the 9/23 race, and doing a LiveStrong cancer ride with my Grandson on 10/14, the last local sprint event. So I'll just focus on training for now.

great job!

Thanks for the report!

Great job.