I'm a distance/endurance cyclist and have just signed up to my first (sprint) tri, in October.
I'm a mediocre swimmer (should point out I live in California so all swimming for tria take place in open water), very basic and beginner runner and trying to convert my cycling from endurance to speed
Any tips to get me started? Won't be able to fit much training in until mid September when Dd starts 2 mornings a week at preschool, but have joined a meet up group for ocean swimmers and a women's crit cycling group (argh terrifying!!) who ride vey Tuesday eve but often out of an area quite far from me.
Should I concentrate on my runnin for now?
I'd do some swim training with a tutor as that makes a massive difference, and work on your running in the evenings as thats going to make the difference on your time.
With your cycling background, I wouldn't do anything in particular about the cycling as you'll turn in a good time as it is.
Good luck! tri is fun - just signing up for my second
Thanks - the gym I'm a member of
and never go to is a tri speciality gym but I think they'll try to charge me mega bucks...they do have adult group swim lessons to hone your stroke though which might be a good idea
It's the running I'm most nervous of, I'm not keen and I can't seem to work out my ideal pace, always start too fast then have to stop or walk for a bit - is it just practice?
Also, for a sprint, is it necessary for me to get proper tri kits? If I end up doing an Olympic next year I'll invest better but just wondering if it's worth doing for this one?
I'd do an accelerated C25K plan so that you have planned run and walk intervals so you settle to a pace that you can sustain. I now know that I always tried to run too fast in the past, so couldn't sustain it - better to run the 5k consistently than to run fast then walk. Then you can do intervals to up the speed.
Getting a tri suit, even a cheapy is imo a good move. Unless you have small norks, you also have to find a sports bra that isn't going to hold onto the water. My cycling shoes happen to be velcro anyway, so depends on how easy yours are to get on I guess, and lock laces on your running shoes are great and v inexpensive
Crikey I hadn't even thought about sports bra and getting in and out of shoes - cycling shoes not a prob as quick and easy but yes I guess speedy trainers a good idea
And I need to get prescription goggles and sunglasses
How does it actually work, between the heats, generally?
Pretty much what CMOTD said. Your endurance cycling will stand you in good stead - you just need to consider the distance and add a bit of power given the reduction in time. But since your normal distance cycling will already include hills etc you'll be used to operating at more than 'leisurely ride' pace so it shouldn't be a problem.
I would focus on running - and getting consistent....so working out your pace, and going with it, rather than needing to stop and start. Agreed that C25k type programmes, despite being run-walk based, are actually good for this - as they gradually increase the length of the run bit.
Swimming - two key things....technique (so a lesson or two), and open water experience....it's totally different to swimming in a pool. Sounds like you have that one covered though.
Gear-wise you already have a bike (the main expense) and cycling shoes. Decent running shoes - i.e. fitted to suit you, not necessarily the most expensive - are worth it to help avoid injuries if you're going to keep up with the running. You can pick up cheap-ish tri suits on ebay etc. I would hold off on a wetsuit purchase for now as if your tri is very late in the season you might be able to pick something up in end-of-season sales. I'm assuming you'll need one water-temp wise, and also if you're swimming front crawl it will make you quite a bit faster too (I'm around 10% faster in a wetsuit)
And come and join us on the tri thread! www.mumsnet.com/Talk/exercise/a1967623-Summer-2014-Triathletes-in-here
Cross posted with you, but for between the heats what happens is:
- Run up ramp out of water and start undoing wetsuit
- Get wetsuit off to the waist, take off cap and goggles as you run from lake/sea to transition area
- Once in transition area drop cap & goggles, get wetsuit completely off, put on bike helmet, put on number belt if you didn't wear it under wetsuit, put on sunglasses, put on bike shoes (with socks if you like), take bike from rack and run with it out of transition. You can only get on once you cross the mount line outside of transition area
Bike to run:
- Unclip shoes and jump off bike prior to dismount line
- Run with bike into transition area. Rack bike, then remove helmet.
- Swap shoes to running shoes
- Set off running (your legs will feel like lead but will free up in the first half a mile or so).
Pros leave their shoes clipped to their bike (with an arrangement of elastic bands to hold them in place for the first bit so they stay level and don't fly around with the pedals) and put feet in on the move, then take out on the move before you stop the bike. I tried practicing it and fell off my bike - knackering my arm and scratching my beloved bike. I don't even try it now! But there are Youtube videos showing you how if you're determined!
Don't be scared! it's fine...it makes a lot more sense when you're doing it rather than talking through it and is a real buzz.
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