Lexington Triathlon 2009

Training
Swim | Bike | Run

Triathlon Swim

Basics

Practice Distance: Most triathletes have the toughest time with swimming and they get in a bit over their head. Be sure you can swim at least 100 yards further than the distance of your race before you participate in your first triathlon. The reason is that you work harder while swimming with people swimming next to you and you tend to swim a farther distance because it's hard to swim in a straight line. Oceans and lakes are very different from pools, which is where most people train. If you are in choppy water or the current is pulling at you, you will have to swim much harder to stay on course.
Stroke Efficiency: It is a proven fact that the swimmer with the lesser amount of arm strokes is more efficient, swims faster and has more left over energy for the rest of the triathlon. If you make a lot of splash and find yourself taking an extraordinary amount of strokes from one end of the pool to the other while practicing, consider working with a coach to learn techniques on elongating your stroke and making it more efficient. It will be the best move you've ever made, and it will make the swim much more enjoyable!
Safety: Never swim alone while training. It is dangerous and no one will be able to help you if you become disabled. If you are training in the ocean or lake, train with a buddy. If you are in a pool, be sure there is a lifeguard or buddy on the deck keeping an eye out for you. On the day of the race, if you are not confident in your swimming skills, ask the registration people for a "Novice Swim Cap". This swim cap is a different color than the rest and will distinguish you while you are swimming. Specifically, the lifeguards will keep a special eye on you..
H2O: Be sure to rehydrate when you have finished swimming.

Improving Your Endurance

Beginner Training: Pick 2-3 days per week that you plan on swimming and stick to them to see results. If you can't do that initially, start out doing a workout you can finish and add more and more to it each week. Do not start with a workout that is too hard or you will be disappointed at the end of every practice. Try to include kicking and pulling drills as well as sprints.
Terrain: Swim in a lake, pond, pool or beach depending on which one is part of your race to acclimate yourself to the conditions.
Pool Etiquette: When entering a pool area, you should always watch the current swimmers before you decide which lane you want to practice in. Find a lane that has swimmers that swim your speed. Stand at the end of it while you put on your goggles and cap to allow the swimmers a chance to notice you. If there is only one person in the lane, wait for them to get to the end and notify them that you are going to be swimming in the lane with them. You two may decide cut the lane in half and swim on only one side. You may also decide to swim counter clock wise. If there are more than two swimmers, you must swim counter clock wise.
Spotting: You will need to learn how to spot in order to swim on course. Spotting is a way of lifting your head to spot a buoy or landmark and aligning your body so that you reach it swimming in the straightest line. To do this properly, you need to keep your body alignment as is and slightly turn your head forward so that your eyes are just over the water line. You spot your landmark or buoy, put your head back down and continue swimming. Try spotting every 6 strokes and then move to 10 strokes when you feel confident. It takes some practice, but it is the most efficient way.
Drafting: It is proven that you can cover a greater distance with less effort by drafting off of another swimmer. Drafting is when there is a swimmer directly in front of you or ahead of you slightly to the left or right. You get as close as you can get to them. They swim hard, breaking the way, while you swim easily in their wake. If you draft correctly, you will have a bit of extra energy to use on the bike or run.
Bricks: Be sure to do "brick" training. Brick training is when you do a swim workout and bike workout in the same day or one after another or another combination of workouts. You should start doing these at least 3 months before your race. Do 1-2 per week.
Avoid Bad Shoulder Habits: Be sure that your body is aligned properly. More and more swimmers are finding that the repetitive motion of digging into the water is pulling their shoulders forward, creating a concave chest. The muscles in their backs elongate and the muscles attaching from the arm to the front of their shoulders are getting pinched, causing tremendous pain. If you can develop good habits and posture while swimming, you will be able to avoid this very common injury.
Stretching: Be sure that you stretch out before and after each workout to avoid muscle pain.

Gear

Protect your Skin: Sunscreen is a must! Be sure you don't touch the front of your goggles afterwards or they will be fingermarked and hard to wipe off.
Wet Suits and Bathing Suits: There are triathlon bathing suits and triathlon wet suits you can buy. TYR, Speedo and Hind are the top name brands, but you should choose something that is comfortable, fits well and is within your price range. Remember, you get what you pay for, though! When you race, you should wear a somewhat tight bathing suit or wet suit to avoid dragging too much water with you. Be sure it doesn't impair the movement of your limbs or cut off the circulation to any of your limbs. For practice, a loose suit or several loose suits can give you a better work out.
For Women: Women can choose from many styles when it comes to bathing suits. There are a variety of one piece styles with different patterns and lots of options when it comes to two piece triathlon suits.
For Men: Men have options now too! Back in the day, men had two choices: A Speedo (small bathing suit that left little to the imagination) and big loose heavy trunks( that dragged the entire ocean with them). Both made the sport of swimming less attractive to the majority of males at some point because each had their drawbacks. At last, top brand makers like TYR, Speedo and Hind have a line of men's suits that are less revealing and make you more streamlined in the water. They come in different patterns and lengths too. Some lengths end just above the knee and others end somewhere on the thigh. They are comfortable and you can also use them as bike shorts if you don't mind not having the padding in the butt area.
Old Bathing suits: This is an old swimmer's trick that's kind to your wallet and your workout. Use old stretched out, holey suits for practice. Put them on in layers, pray that the holes don't match up and you have a wonderful drag suit. A drag suit is something that creates more resistance in the water making your body work harder during practices. When you are racing, you wear a race suit (one suit that fits snug) and you will swim lighter and faster than practice.
More about Wet Suits: When choosing a triathlon wet suit, you should consider the temperature of the water you will be swimming in. This will help you determine whether you should buy a full length wet suit, a short wet suit or something in between. There are so many different types to choose from, but trying them on and making sure that you buy one that fits snug, but is not constricting, will be your best bet! Our pool swimmers say that any ocean swim requires a wet suit, but in fact, that's not so. You have to check with the rules for the event. Some allow wet suits and others don't. Our suggestion is to bring it with the intention of wearing it and then ditch it before the race if the event is a "no wet suit" event.
Goggles: Woman and men should wear both caps and goggles for best results. There are many different brands out there and the best thing you can do is try on the equipment before you buy it. Goggles come in all shapes and sizes just as our faces do. Go to your local sports store and spend some time trying on the goggles so that you have something that is comfortable and fits well. If you find that the pair you bought leaks when you get in the water, take them off, dry them off, put them back inside the package and return them. If the store does not let you return them, keep them and find another sports store and continue your search for the perfect pair. Fortunately, goggles are rather inexpensive and you can afford to make a couple of mistakes. Having the right goggles makes a HUGE difference in a successful swim.
Bathing Caps: Bathing caps come in several different materials. There are latex, rubber, fabric and silicone caps on the market. The most commonly used cap is made of latex because of its effectiveness and it is also the lowest in price. Fabric caps, costing the most, allow water to accumulate within them and will slow you down a bit, but they are THE most comfortable. For open water practices, you should wear the brightest most obnoxious colored swim cap to differentiate yourself from the water and avoid collisions of any type.
Get Slippery: Some people use "Pam" or a slippery solution to rub on their bodies to get their wet suits on. This may be a bit more advanced, but it is an option to consider.
H2O: Be sure to rehydrate when you have finished swimming. Water is a great source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water.
Good Tip: Never use new equipment in a race. Always try new equipment out during training sessions before using in a race.

Triathlon Bike

General

Type of Bike: Finding a bike shop where you trust the sales person is the key. You may want to search for bike shops and compare prices before you buy anything. If you think that the sales person is trying to sell you something you don't need, be sure to get a second or third opinion from another bike shop. They seem to be more concerned with giving you the right bike than making money off of you. Bikes come in so many shapes, sizes and specifications. Tell the sales person what type of training you plan to do and how often you plan to do it. Be sure that you tell the sales person what type of road surface you will be traveling on. Most mini-triathlons are held on paved roads. In that case, you should have a road bike. For off-road mini-triathlons, be sure you have a mountain bike. Between the tire size, tread and structure of the bike, the type of bike will make a big difference in your ride. A good sales person will size you and then help you find a nice bike in your price range. He/She should tell you the options for pedals (regular, baskets or clips) and help you pick out a comfortable seat. Seats also come in a variety of shapes and sizes depending on the size and shape of your "natural" seat. A good seat is comfortable to sit on and supplies enough cushion when riding over rough surfaces. First time users will have a sore butt the first two weeks of riding. Be careful not to confuse it with the performance of the seat. If you have lower back or hip problems, there are seats made that will ease the stress on those areas. A good sales person will tell you all of this. When you get the bike, the sales person should make small adjustments with the seat to make sure that it fits you properly.
Bike Maintenance: Once you've found a local bike shop that you trust, be sure to maintain your bike. For seasonal riders who do not ride more than a couple of times a week during the good weather, you can get away with bringing your bike in for a tune up once a year. For more hard core riders, you may want to learn how to maintain your own bike or bring it in to the shop more often. The shop will make sure your gears, tires and brakes are working properly and are safe. Beginner or expert rider, it's always a good idea to know how fix a fallen off chain and change a flat tire. Both of these will happen at some point in your biking life and it may save you a long walk home or back to you car if you know how to fix them.
Riding with Traffic: Most brand new bikers have the toughest time navigating with the traffic around them. Spend time riding on a bike path first to get the hang of it. Move onto side roads and then to roads with more traffic on them. Remember that bikers must follow the same rules as the traffic on the road. Be considerate but ride very defensively.
Biking Etiquette: If you're riding with other bikers, remember to stay to the right until you want to pass. Warn the biker in front of you that you are about to pass them on the left. Then pass quickly and get in front of that biker. When being passed, stay to the right and let the biker pass you.
H20: Be sure to rehydrate while you are biking and when you have finished biking. Water is a great hydration source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water.

Improving Your Endurance

Beginner Training: Pick 2-3 days per week that you plan on biking and stick to them to see results. If you can't do that initially, start out doing a workout you can finish and add more and more to it each week. Do not start with a workout that is too hard or you will be disappointed at the end of every practice.
Bricks: Be sure to do "brick" training. Brick training is when you do a swim workout and bike workout in the same day or one after another or another combination of workouts. You should start doing these at least 3 months before your race. Do 1-2 per week.
Stretching: Be sure that you stretch out before and after each workout to avoid muscle pain.
Distance: While training, plan on biking father then the bike distance of your triathlon. You will be tired from the swim and will need more strength than if you were doing the biking only.
Terrain: Try to include straight roads, rolling hills and steep hills for a great workout.

Gear

Sunscreen: Sunscreen is a must!
Tire Supplies: Always keep a spare tube, patch kit and pump around especially when training long distances from your starting place. It may be the difference between riding 20 miles and riding 10 miles and walking 10 miles.
Cell Phone: If you have a cell phone, you should bring it with you while you are training. You can buy a small pouch that fits on the underside of the seat of your bike and put it in there along with your patch kit and ID. Having a cell phone for emergencies can be a life saver when you break down or you run into a problem.
ID: You should always carry some type of ID and a small amount of money while training in case of an emergency.
H20: Be sure to rehydrate while you are biking and when you have finished biking. Water is a great source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water.
Dress for the Weather: Wear clothing that is appropriate for the weather. There are tank tops, short sleeved and long sleeved shirts as well as bike shorts and leggings.
Protect your Backside: Choose bike shorts for padding on the backside. Not only will they keep the inside of your thighs from chaffing, they also keep your backside moisture free.
Keep yourself dry: Wear clothing that wicks the moisture away from your skin. Cotton gets wet, heavy, cold/hot and really uncomfortable in long races. Clothing that wicks away the moisture will keep you more comfortable through your race. The tag will tell you whether it does or not. Wear a snug tank top, t-shirt or racing shirt to keep the air resistance down and pin your bib number to your chest before the race starts. Wear the same shirt during your run to keep your transition time down.
Protect your Eyes: Sun glasses make a huge difference on sunny days.
For your Hands: Bike gloves are a great way to help grip your bike and avoid nasty blisters on the palms of your hands.
For your Feet: There are all different types of shoes to wear for a triathlon bike. Some bikes require shoes that clip on. These shoes should not be worn for the run. Some peddles look like regular peddles, only they have straps over the tops or baskets. You can wear your running shoes with these types of peddles and not have to worry about changing shoes for the run.
Protect your Head: In order to participate in mini-triathlons, you must have an approved helmet that fits properly. Affix the bib number to the side of the helmet on race day before the race starts.
Think Ahead: Bring a spare tire and pump to the race because you wouldn't believe how many people get to a race and realize their tires are flat.
Good Tip: Never use new equipment in a race. Always try new equipment out during training sessions before using in a race.

Triathlon Run

General

Be kind to your feet: Be sure that you have the appropriate sneakers for your feet. Some people walk on the outside of their feet, some walk on the inside of their feet and others distribute their weight directly down the middle. If you are walking on the outside or inside you want to find a sneaker that has extra support to force your foot to distribute your weight evenly. If you run on the outside or inside of your feet you risk ankle, knee and/or hip pain. Ask your doctor or physical therapist for a shoe prescription. They will write one for you! Be sure you have the appropriate sneakers for your terrain. If you are running on or off-road, you want to be sure you have the appropriate sneakers.
Keeping in stride: Runners with longer strides get there quicker with more ease and less wasted energy. If you take short strides, it will take you longer to get to the finish and require more energy of you. Make sure you aren't bumping all around while you're running. You should not have a lot of side to side motion in your hips nor should you have a lot of height in your stride. It takes more energy and is much less efficient in the long run.
Safety: If you are running alone, always bring along a loud whistle for safety reasons. Be safe and choose paths that are well traveled.
H20: Always carry water with you or be sure to rehydrate when you have finished running. Be sure to rehydrate when you have finished running. Water is a great source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water.

Improving Your Endurance

Beginner Training: Pick 2-3 days per week that you plan on running and stick to them to see results. If you can't do that initially, start out doing a workout you can finish and add more and more to it each week. Do not start with a workout that is too hard or you will be disappointed at the end of every practice.
Bricks: Be sure to do "brick" training. Brick training is when you do a swim workout and bike workout in the same day or one after another or another combination of workouts. You should start doing these at least 3 months before your race. Do 1-2 per week.
Stretching: Be sure that you stretch out before and after each workout to avoid muscle pain.
Distance: While training, plan on running father then the distance of the run in your triathlon. You will be tired from the swim and bike and will need more strength than if you were only doing the run by itself.
Terrain: Try to include straight roads, rolling hills and steep hills for a a great workout.

Gear

Sunscreen:Sunscreen is a must!
H20: Always carry water with you or be sure to rehydrate when you have finished running. Be sure to rehydrate when you have finished running. Water is a great source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water.
Be kind to your feet: Be sure that you have the appropriate sneakers for your feet. Wear socks. Some people walk on the outside of their feet, some walk on the inside of their feet and others distribute their weight directly down the middle. If you are walking on the outside or inside you want to find a sneaker that has extra support to force your foot to distribute your weight evenly. If you run on the outside or inside of your feet you risk ankle, knee and/or hip pain. Be sure you have the appropriate sneakers for your terrain. If you are running on or off-road, you want to be sure you have the appropriate sneakers.
Keep yourself dry: Wear clothing that wicks the moisture away from your skin. Cotton gets wet, heavy, cold/hot and really uncomfortable in long races and training. Clothing that wicks away the moisture will keep you more comfortable through your race. The tag will tell you whether it does or not.
Dress for the weather: Wear clothing that is appropriate for the weather. There are so many kinds of clothing: long sleeved, tank tops, short sleeved, shorts, long leggings. For races, you should wear snug fitting clothing, but for training, you can wear looser fitting garments.
Passing: Stay to the right unless you are passing. Then pass on the outside quickly and get in front of the person you passed. When being passed, stay to the right.
Safety: If you are running alone during a training session, always bring along a loud whistle for safety reasons. Be safe and choose paths that are well traveled. Be very careful and run facing the oncoming traffic if you are running in the street.
Good Tip: Never use new equipment in a race. Always try new equipment out during training sessions before using in a race.