Couch to Sprint Triathlon

What Not to Do in Triathlons

Oh the faux pas to be had in a triathlon event are seemingly endless. Some people enter a triathlon with the hopes of winning, some with the hopes of not dying, and some just would like to not make a complete fool of themselves. If you fall into the last category, we are here to help you! Here are some ideas for what not to do in triathlons.

1. Don’t go to Slow Twitch with a question that belongs on Beginner Triathlete.

The forums. Oh, it happens every day. You landed in the wrong forum at the wrong time with the wrong question. They can tear you apart in the Slow Twitch forum. Make sure to research your questions before taking them there or just be safe and save slow twitch for after you have a few races under your belt.

2. Don’t be discouraged if you are the only one left on the course.

What if you are really slow, blow a tire and end up walking your bike, or just plain bonk and drag yourself to the finish line?

You never know what the future holds and sometimes those people get the best finish line welcome. It could be the start to a whole new life. Just finish, no matter what. Who cares about course time limits? If you complete the course you finished the race.

Just let me wipe that tear before moving on…Okay.

3. Be prepared to change a bike tire during the race.

Can you change a bike tire? Make sure you can and have the supplies to do so. It doesn’t matter how short your event. A flat tire is no reason to quit and walking your bike 8 miles is never appealing during a race. Sometimes even the pro’s can neglect being properly prepared:

4. Remember to take your helmet off when you transition from bike to run!

After your helmet has been on for a while, you can just forget it is there. When you pull into transition and drop off your bike, drop off your helmet too. Otherwise, you may be running with that helmet on for the next 3 to 26 miles.

5. Don’t assume that everyone wants to hear about your triathlon all of the time.

Some will want to know all about your training and some might not. But there is a phenomenon that happens to a triathlete, there should be a name for it. A triathlon can be all consuming (including your brain and more importantly your mouth). It can be amazing how much conversation there is to be had about training, nutrition, preparation, and race day. Be careful about how much you talk about it and to who. There is a whole community of people who can talk all day long about triathlon. Find your allies and protect your friends and family.

See the couch to sprint triathlon training plan here.

Find out what gear you may or may not need here.

Get some easy tips and tricks for each event here.

Some tips and tricks for transitions here.

Read about James’ (StrideBox Founder) first, second, third, and fourth week of training.

Subscribe to StrideBox here.

Couch to Sprint Tri: Transitions

Possibly the most daunting portion of a triathlon is the transition. With a little preparation, you can reduce your race anxiety and time in transition.

#1 – Get some practice in for your transition before race day!

It can be easy to overlook the transition in your training. But, you don’t want to end up tangled in a wetsuit pretzel 1/3 of the way through your event. Knowing what the transition is going to feel like will make your whole race go smoother and make it more fun too.

#2 – Keep it clean!

You will be working in a tight space with many other people. Be respectful. Lay a small towel to put your stuff on and keep your gear organized and within your space.

#3 – Every second counts!

Whether you are trying to win your race or just finish, remember that every second counts in triathlon. Transitions can be 90 seconds or 20 minutes. When you are just trying to get your bearings, time can pass you by without you even noticing. This doesn’t need to be the portion of the event that hinders your success.

#4 – Bring extra stuff!

When heading out on the bike or run, you don’t want to carry everything but the kitchen sink with you. But, it is ok to have spare and extra items in your transition area. Don’t be afraid to have a little more nutrition than you might need, extra socks if you wear them, supplies to change a bike tire, a garbage bag in case you need to cover your items in bad weather. The name of the game is: be prepared.

Here is a video with great ideas on how to go through transition and many other time saving tips:

Here is a video with instructions on a good way to remove that wetsuit:

See the couch to sprint triathlon training plan here.

Find out what gear you may or may not need here.

Get some easy tips and tricks for each event here.

Read about James’ (StrideBox Founder) first, second, and third week of training.

Subscribe to StrideBox here.

Couch to Tri: Technique Tips and Tricks

This week we hope to give you a few simple and easy tips for each of the three sports to help you move faster while saving that precious energy.

Swimming

The power in swimming comes from your hips. There should be little movement in your knees when kicking. Think about using those glutes and letting your hips do most of the work for your lower body.

You should be able to lay your body against the surface without moving. Next time you are in the pool, give it a try. Hands together in front of you lay flat against the surface of the water…do your feet and hips sink? They shouldn’t. Get those hips lifted to the surface.

Get out into the open water. I cannot stress enough that pool swimming is very different from open water swimming. Do not discount the value open water practice can have.

Here are some tips from the pros:

Cycling

When cycling you should feel smooth and fluid. No portion of your movement should be harder or easier than another unless you are changing your speed.

No rocking in your seat. Your hips and shoulders shouldn’t be moving around as you pedal. All of that movement is in the cycling in your legs.

Never stop peddling, even when coasting downhill.

Push the pedals with a flat foot. Pushing with either your toes or through your heels will fatigue some of the smaller muscles, like your calves.

Running

My favorite running tip is to picture your feet grabbing the ground and throwing it behind you. Naturally we thinking about falling forward, but throwing the ground behind you can be a game changer.

How your arms move can really help or hinder your run. Bend the arms and move them back and forth. Elbows should stay in and hands shouldn’t cross your body.

Keep the cadence of your feet quick and don’t let your stride be too long.

Here is a great video to help with running form:

See the couch to sprint triathlon training plan here.

Find out what gear you may or may not need here.

Read about James’ (StrideBox Founder) first and second week of training.

Subscribe to StrideBox here.

Couch to Sprint Tri: What Triathlon Gear is Needed?

Some would say that the number one rule for a new triathlete is, “Don’t look faster than you are.”

Last week, James had a number of questions about what gear is needed. The triathlon gear options are endless and it can be tough to weed through it all to figure out what you really do need and what can wait until you have fallen, head over heels, in love with triathlon.

So, you can be this person if you want, but you don’t have to be:

Clothing:

I do recommend a tri-suit if it is reasonable for you. Go find a good deal though. Don’t wear your bike shorts in the water! They have cushioning that could weigh you down for the rest of the event. You can wear a swimsuit if a tri-suit isn’t reasonable. It should be an athletic suit that is tight fitting with no frills (for safety purposes).

Women often wear a sports bra and spandex shorts in the water. Then you can toss a bike shirt on after the swim.

Swim:

A wetsuit is usually worth it if you are swimming in a colder climate. These can be rented to reduce cost. You can go without if the water is warm enough. The wetsuit will help you swim faster, but will take time to remove in transition. If you do choose to wear a wetsuit, make sure it is a triathlon wetsuit. There is a difference and it is a USAT rule.

You must wear a swim cap, but these should be provided for you at the event. Just be prepared for it. Water safety is extremely important in triathlon.

Goggles are a worthy investment. Spend the few extra dollars to get a pair of swimming goggles that will fit properly and stay there. Anything that can give you comfort and reduce anxiety in the swim is beneficial.

If you find that you are dizzy when you get out of the water after a swim, you may want to think about ear plugs. They are a small investment that can help you avoid any embarrassing crawling to your first transition.

Bike:

You do need a bicycle. You do not need a special bicycle. You may want to consider putting road tires on your bike if you do not have a road or triathlon bike available. The better the bike, the smoother your ride. But, a sprint triathlon will be relatively short and might not be worth the potential thousands of dollars you could spend.

I do not suggest buying clip-in pedals and shoes until you are sure you will be cycling regularly. They can be pricey and there is a learning curve to getting in and out of them. It is better to spend your time logging miles rather than learning to start riding all over again. But, as soon as you have converted to a cyclist, clip-ins are a good idea.

Aerobars are not necessary. But if you feel like you want them, get them. It will give you an opportunity to rest those muscles from swimming that help you with good form on the run.

If your bike has suspension, you should lock it up for the triathlon and road training. You will lose energy through the suspension when it isn’t needed.

You do need a water bottle on your bike. Stay hydrated during your event!

Don’t forget your helmet. It is required. There is no triathlon with out a bike helmet.

Run:

Technically, you do not need anything new for your run. But, you want to be comfortable. You may want to have a fuel-belt to carry water, gels, chews, etc. on the run. By this time you may start running out of energy and it is always good to keep something on you, in case the course doesn’t have something the moment you need it. You won’t need anything excessive though. That extra weight can also slow you down, so get a good idea of your nutrition needs.

You should have a good pair of running shoes. It is worth the price to go to your local running store and get the right shoes for you.

Transition:

Bring a towel to put your stuff on for your transitions.

Have an extra pair of socks. When you don’t have all of the fancy gear, the run and bike can get a bit soggy.

Have a plastic bag for your gear in case it is raining.

The main point: A triathlon shouldn’t cost a fortune.

You can beg, borrow, and…well, we don’t recommend stealing, but you know what I mean.

If you have endless money, by all means, have at it. But you don’t have to buy it all. Triathlon can be for anyone.

See the training plan here.

Read about James’ (StrideBox Founder) first week of training here.

Subscribe to StrideBox here.

Couch To Tri – Week 1 Update

Hello runner,

This is James, for those of you who don’t know, almost three years ago, I launched StrideBox, and since then, it’s grown quite a bit, and although the endless hours, and many sleepless nights have helped it grow, they have also led me to a somewhat less active life than before. No time for training, no events, etc… In other words, all work and no play makes James a dull boy.

So in a fed up fit, I decided to get back to training and “competing” in events (participating is more like it.) I’m still working hard to grow and improve Stridebox, but as the saying goes… I don’t find time to run, I make time… It’s time to make time.

If you read Sarah’s kickoff article last week, you’ll know I’m starting with an event I’ve never done, a Sprint Triathlon… if you haven’t read and seen the training schedule, Click Here to read it.

Okay, with that into out of the way, I’ll be chiming in every Friday (from here on out) to give an update to the week, how my training went, and raise any questions about Triathlon training, fueling, racing, and anything else. I invite you to send your questions to us on twitter using the hashtag #sTRIdebox. If you don’t follow us on twitter, Go Here.

This Week – Balance and Efficiency

In these updates, I want to share a couple of struggle points for me, and how I’ve overcome them, plus any Tri-related questions I am running into. Please feel free to provide some feedback, and look for Sarah’s answer on the Monday edition.

The first one is balance…

…As in work/life/training balance. I know this is one many people struggle with, and I hit that head on this week with training. Even though it was only a paltry 3 days last week, I found it hard to squeeze in the training to fit the schedule.

Between getting the kids to school, putting in precious family time, and getting the next month’s StrideBox planned and put together, there were small bits of time, and getting changed, and getting on a bike or getting to the pool, or finding a good route to run was taking up much of the training time.

So, here’s what I did about it going forward:

#1: Scheduled workouts for certain times and days. I’m so easily scheduled for meeting, I will just treat this like a meeting and have it pre-scheduled. That way the times are always available.

#2: Packed any and all workout stuff in a bag that I’ll keep with me. This includes goggles and swimsuit as well as a change of underwear, running shorts and socks. That way, I’ll have no excuse to getting out and doing something even if only the shortest time window opens. As the boyscouts said, Be Prepared.

#3: Got the kids in swimming lessons. Being that I don’t have a pool in my backyard, I was wondering how to get my swimming time in. Well, my wife and I put the kids in swimming lessons. This gets them in the pool an hour a day 2x/week, which gives me some time to head to the lap pool to get my training in.

#4: I quit worrying about the perfect swim/bike/run, and just went. In between starting StrideBox and now, we moved to a new city, and I have no idea of the good running/biking trails around here. I also know that the pool will be crammed at times, and getting a perfect swim in may be out of the question. But I know the endurance will only come with time, and along the way, I am sure I’ll find the awesome trails and top secret swim times at the pool.

Big focus/question – Efficiency

In my past in the Marine Corps, we had a saying, “Slow is smooth, and smooth is fast.”*

During my training sessions this week, I struggled a bit with them, but not a lot. I do know though that if something doesn’t change, I’ll be in trouble come July 18th.

It’s because my technique is bad. There, I said it.

The swim especially. Making through a 15 minute swim was OK, I used to be a great swimmer (Thanks Marines), but I haven’t swam a lot lately, and knowing that I’ll have to get out of the water, and jump on a bike for 12 miles, then run for 3 miles. I know I’ll need some extra energy.

The swim is a downriver one, so I am not concerned about choppy waves, but I have to streamline my technique to make it as efficient as possible in order to keep up, and have the energy to jump out and with to bike mode. Same goes when switching from bike to run. Efficiency will be everything.

This week, I will still be pulling the week 2 schedule that Sarah posted HERE. But I will put a lot more emphasis on technique in the run, bike, and swim. I think doing this early will lead not only to more efficient racing, but also more efficient training. Figuring out the places I can save energy while not sacrificing time will be a big help on race day.

See you next Friday!

That’s all for this update. Like I said, I’ll be updating you on the progress all the way through race day on July 18. If you have any questions or help, feel free to send us a note on Twitter with hashtag #sTIRdebox

Until next time, Just Keep Running.

* We likely stole this from the SEALS.