nycduncan

I have my first biathlon in 3 weeks ( 3 mile run, 20 mile bike, 3 mile run). I've been riding throughout the winter (mostly commutes), but only started runing in the last couple of weeks (not more than 3 miles at a time).

With the limited time I have left I'm not sure how to train for running and biking. How do you determine what intensity to crank out to be ready for the next phase? Any other pointers?

ZackJones

Given that you're 3 weeks out from your race I don't think there's too much you can do at this point in time. If you're not doing any long, slow runs, you might want to include one of those per week. Also, practice your transitions! Set up an area where you can rack your bike and then lay your gear out. Go for a short run and then come into your transition area and change into your bike stuff and go ride the bike around the block and then come back and transition into your run gear again. If you have everything organized you can save a ton of time during the transition.

Have fun!

NzAndy

I would strongly second what Zack said. My wife has done some triathlons and the transitions are the real point to prepare for. Fitness levels will not change much before the date and you should at this point be doing more maintenance training. With 3 weeks to go you might be able to get one more decent training run in but definitely focus on the transitions.

nycduncan

Thanks for your guys help. I'm curious how my endurance will be after the bike and going into the 2nd run.

Do people always leave thier shoes attached to the pedals in the transition or is that for the pros?

ZackJones

You will get an opportunity to experience one of the most unique sensations in your life. "Jello legs" as I like to call it. Your first few steps running after the bike are going to feel so strange. As you get towards the end of the bike ride shift into an easier gear and spin a bit - that seems to help.

No, it's a personal preference thing. I find it easier to leave the shoes off of the bike. That way as soon as I get onto the bike and get clipped in I can start hammering instead of trying to ride and get my feet into the shoes.

Oh, one other thing to get is one of those belts that you pen your number onto. That way when you're runnig you can display the number up front and when you get on the bike you twist it around to the back. You can find them on Ebay or local running store or triathlon shop.

travis200

I hope you ahve been doing brick workouts. Those are real killers when you 1st try them. Do a decent training ride say 2 hours or so then transition right into a 20 minute run.