2010 Tri Thread

[wtpclc]

Duane - COngrats on the reverse sprint! I would have dorwn going into the swim tired. I'm thinking you use your arms enough on the bike tha tthat may have made them more tired than useual. ghreat job in those conditions, though!

mgsmom - I woul dgo with the bike fit causing your arm adn possible seat issues. Which Giant di dyou get? I have an Avail. Kep tthe factory seat. DH did not, though. Sometimes, though, you just have ot put in the miles beofre the seat feels better.

DId a 35-mile ride this weekend. felt good!

 

[twoWDWfools]

Hey everyone! Know I've been missing for a while but way too much going on to keep up everywhere. Been checking in from time-to-time but feeling like slug so haven't posted.

Have a question regarding pre-tri fueling. I know how to fuel before I bike and/or run but cannot figure it out for the swim. During the week I swim after work so will sometimes grab a light snack before leaving work - no biggie. However before a morning swim/event...
Food I eat for bike/run too heavy, sits bad in stomach in water. Tried just GU and not enough - starving before I get out of the water.

Thoughts? Ideas?

Thanks!!

 

[jmasgat]

Liz Howdy... I tend to fuel the same way for any kind of race, so maybe I'm not the best to ask. I don't do dairy before a race (just doesn't seem to sit well), so I go with an instant oatmeal or shredded wheat (which I pour bioling water over, drain and touch with a tiny bit of butter). Those give me a little fiber/fullness without too much bulk. I agree, GU wouldn't cut it for me. What about a CLIF bar or the like?

Maura

 

[wtpclc]

Liz - I can eat what I do pre-race or run. How about juice/sports drink and a little dry cereal? Other thoughts would be Chomps, shot block sor sports beans. WHat races do you have on tap this year?

 

[twoWDWfools]

Think I'll try the shredded wheat kind of cereal I have at home. I avoid dairy as well so could try either dry or the hot water trick. Clif bars = yuck. LOL Love sport beans but like the GU just not enough if that's all I have before hitting the water.

Backing off the run for the summer. Will concentrate on cycling (century goal) and swimming (you know so I don't look like I'm thrashing around). Have our annual Du in two weeks, looking at a women's tri in August and doing the swim portion of a tri relay in Florida in Nov. I have NO idea how I got tagged with the swim......

Had to push the 70.3 to 2011 which is actually ok.

 

[mgsmom]

Hey guys! Just got back from 4 days at the beach with my girlfriends - probably not the best timing when getting ready for my tri in two weeks - LOL - at least I ran every day - 3 miles on the beach. It was fun!

So, it sounds like my bike prob could be several things - and since I borrowed it AND I'm crunched on time (tri is the 19th), I think I'll go this route -
Padded bike gloves (any padding sounds good!) and DH is going to see if his bike seat will switch to this bike. His seat is a little broader in the front and has a little more padding. We'll see how it goes! That is one thing I'll say about the old cheap-o bike - the seat never gave me any trouble. Sold that one at a yard sale last week... ha ha ha
At least after this I'll have a good idea how much difference a good bike makes and what I like/don't like about this Giant. I have no idea what kind it is - I'll have to take a pic and post it this week. It's really a pretty bike - and superfast!
I ride again Thursday, so we'll see if this helps. It's only a 16 mile ride and time is running out - so maybe this will help enough. I definitely will work on gripping less tightly - I suspect that I'm concentrating so much on the shifting to the right that I'm just leaning on the left.

I like all the conversation about fueling up the day of - never thought about dairy upsetting the system - def makes sense though!

Duane - good job on the reverse! Swimming last would definitely be a hard adjustment!

 

[wtpclc]

Liz - If teh shredded wheat doesn't woark, you may want ot try a simpler carb, so it's easier to diegest. :-( We're doing Steelhead this yeaer. Was hoping we'd see you. SOunds lie a good summer schedule fro you, though. Is that teh WDW tri in November? I always cut back on run trianing big time in the summer. Too hot. Focus on teh bike and rswim and coast a bit on the run.

mgsmom - DIdn't relaizee it was borrowed. WHen you get a bike of your own, it will be custom set up for you and that will make a world of difference. Hope your changes help! The last 2 weeks you should be tapering anyway. DOn't worry about your beach days.

 

[WDWMarathonManiac]

I had MAJOR saddle problems, tried everything! Finally, I went to a great bike shop where they spent about 6 hours fitting the bike to me. What I learned from this is that you have to make sure that your two sit bones are on the saddle. In other words, that the saddle is wide enough for your sit bones! None of the saddles that I had tried (and I had tried lots!) were. If the soft tissue is taking the weight of your body, you will hurt, no matter how well padded the saddle or your shorts!

 

[jmasgat]

Well....baby steps... One of the local running stores (the one that puts on Martian Marathon) is having a former U of M swimmer do a stoke clinic/demo at their store (in an endless pool-should be interesting) It's free, so I signed up to go. Apparently so did beaucoup others since the first one was filled and they added a second. They also give youthe opportunity to have 15 min before/after sessions with her, so I signed up to do that too. I really need to improve my confidence--if not my actual swim stroke What better way to do it than embarass yourself with others watching!


Maura

 

[mgsmom]

So I switched DH's seat to the bike - much better! It's not really more padded but it's wider (that made so much sense when I read what you said about that just now) and that really helps! I still was sore, but not nearly so badly!

Maura - what a cool swim clinic! It sounds like it will be a great experience!

My Sprint Tri is next week - I hope I'm ready! I was trying to decide how to workout this coming week. I'm definitely not working out Thurs or Fri. Maybe do a brick Monday and then just run the other two days? Not really sure. DH was like "the hay's in the barn... whatever you do now is just to keep focus..." He's funny.

 

[bekkiz]

mgsmom: I hope your new seat works better for you! No fun having a sore...well you know LOL

I went to a triathlon clinic this morning. It made me feel SO much better about my super sprint next weekend. My race clothes all work exactly how I expected them to and I did not panic in the water (I'm a strong swimmer but have a fear of the open/lake water. I hate not being able to see the bottom). It was really cold, 60 degrees, but I had my wetsuit top and other than the inital cold face shock, I did well. I went with the beginner bike/run groups which focused on technique rather than a workout.

The transition practice was good but my socks and shoes got SOAKED. So much water dripped from my shorts. I really hope that riding my bike will dry them out before the run. I was squooshing! I really need to practice putting socks on standing up too, that was really hard!

 

[WDWMarathonManiac]

mgsmom, I am so glad that your new saddle is working better for you!

 

[cewait]

mgsmom: I hope your new seat works better for you! No fun having a sore...well you know LOL

I went to a triathlon clinic this morning. It made me feel SO much better about my super sprint next weekend. My race clothes all work exactly how I expected them to and I did not panic in the water (I'm a strong swimmer but have a fear of the open/lake water. I hate not being able to see the bottom). It was really cold, 60 degrees, but I had my wetsuit top and other than the inital cold face shock, I did well. I went with the beginner bike/run groups which focused on technique rather than a workout.

The transition practice was good but my socks and shoes got SOAKED. So much water dripped from my shorts. I really hope that riding my bike will dry them out before the run. I was squooshing! I really need to practice putting socks on standing up too, that was really hard!

Dust you shoes and socks with powder. It will help get them on when you are wet. It's OK to squish as you start the run....shows your working hard

 

[mgsmom]

Dust you shoes and socks with powder. It will help get them on when you are wet. It's OK to squish as you start the run....shows your working hard

That sounds helpful! I was practicing my transitions on Fri and cussing my socks... Baby powder? I'm also thinking it will help me yank my sports bra down over my swimsuit too...

Does anyone swap shorts between the bike and run? The shorts I really like to bike in get SO soggy and wet that when I move on to run, I feel like I have a wet diaper. The shorts that dry quickly and I can do both in are uncomfortable for the bike. Errrr I could change them with my shoes on... would I look like a big dummy?

 

[cewait]

That sounds helpful! I was practicing my transitions on Fri and cussing my socks... Baby powder? I'm also thinking it will help me yank my sports bra down over my swimsuit too...

Does anyone swap shorts between the bike and run? The shorts I really like to bike in get SO soggy and wet that when I move on to run, I feel like I have a wet diaper. The shorts that dry quickly and I can do both in are uncomfortable for the bike. Errrr I could change them with my shoes on... would I look like a big dummy?

Since this is your first keep it simple. You really only want to change once. Use the shorts that make you feel better for the longest part of the race.... Cycling. If you are uncomfortable on the bike too many things will go bad. From what you describe of your situation I would suggest....

Swim out to the bike - sit on the ground (yes it is a mess and your tush will get dirty but you will be nervous otherwise). Have a small hand towel wipe a foot, pull you shorts up to your knees then socks. Have them powdered and half rolled down (i.e. put them on and unroll them down your heel). Keep them like that. Then put your shoes on and tie while sitting. Stand and pull your shorts up - remembering to secure any draw string. Place a shirt on if you are wearing one. I suggest a tech shirt (singlet that is oversized by at least one size. )

Then number belt, glasses, helmet and strap. Then grab your bike off the rack and move with purpose to bike out. Don't try anything cute when mounting but please get over to the right side of the mounting area to mount. Too many chances for a wreck if you are not off to the side. Glance and take off.

YOU DID REMEMBER TO LEAVE YOUR BIKE IN A GEAR THAT IS APPROPRIATE FOR THE MOUNTING AREA? I have seen way too many people with the 'wrong gear' on the rack. I think many of these are folks who stopped at the bike service for a ast chance adjustment - and never looked at the gearing after the bike came off the wrench's stand.

Once you get out of the initial set of turns, grab a few swallows of liquid.

When coming into bike in, shift to an easier gear for the last tenth mile or so. This will loosen up the legs and get you a little better prepared for the run. Dismount before the line and run to your rack. Re-rack and make sure to not take your neighbor's space. It's an easy foul to have called. Only after racking your bike, take your helmet off. Take a deep breath and jog to run out. While jogging, pull your number belt around so the bib is facing front. Exagerate your stride for the first few moments. It’s going to feel like you cannot run but htat will pass.


Have a great time – next weekend, right?

 

[mgsmom]

Great advice on the transition area! I hadn't even thought about leaving the bike in the right gear. But when I ride it, I do that all the time - starting off in a gear that is too hard and I have to get off and try again. Ugh. Also like the sock folding thing - definitely will help.

I was planning on sitting on the ground - I'm going to be nervous, like you said, and it will make more sense. Maybe if I take an extra hand towel to sit on - I'm not afraid to get dirty but it might help keep the water from running down and soaking my legs if I can get it to just soak into the towel.

Thanks for the help!!!

Oh, and yes - this weekend. I'm hoping to get the swim (300yd) done in 7 min, bike (16 mi) in 75 min, and run (5K) in 35 min. We will see!!!

 

[BigEeyore]

mgsmom Sounds like your training is coming along really well! You will do great next weekend! I am also wondering about tapering the week of the race. My race is on a Sunday, so I was just going to take the 3 days before completely off (maybe a short swim or something). I have heard that you should take it easy the whole week, but that seems like overkill?

coach Charles Thank you for the great transition tips! I am going to swim in my bike shorts and bike/run top so I don't have to change - hopefully I won't regret my squishy bike shorts!

Duane Great job on the reverse tri!

I did a 40 mile bike ride this am and now I feel just drained and lethargic! This was only my 5th outdoor bike ride and I was kind of pressured into doing this big distance I probably wasn't ready for. Well, now the 18 mi ride for my race doesn't seem so bad! I still haven't figured out how to drink water and ride at the same time so I hope I don't dehydrate on race day!
I am also trying to figure out the magic nutritional plan for my race - this morning I had a powerbar and a cup of coffee before the ride, and then ate some shot blocks half-way through. My legs were like jello by the last 10 miles but I don't think it has much to do with what I ate!
Hoping to hear some race reports from the weekend! My big day is 6/27.

 

[cewait]

[
I still haven't figured out how to drink water and ride at the same time so I hope I don't dehydrate on race day!
.................................

Hoping to hear some race reports from the weekend! My big day is 6/27.

Drinking and riding is a lot like walking and chewing gum.... Well maybe not that simple. Best to learn when not around anyone or traffic. The best I can offer here is to look a little further down the road to ensure nothing is going to require your attention. Take a deep breath and have a light grip on the bar. Move your one hand a little closer to the center of the handlebar and take you’re the other hand off the bar. If the bake lurches to one side you have too tight a grip. Take another breath and lossen your upper body. Reach for the bottle with purpose while still looking down the road. Once you find the bottle, pull it out of the keeper and rest the palm of hand on the bar. You may need to stop peddling for a second while reaching but with practice you will get better. Another breath and then bring the bottle up, opening the tip with your teeth. You may need to rotate your head in the direction of the bottle a bit as you tip the bottle up and squeeze. Once done, push the tip closed against your teeth or leg and replace the bottle. You may need to glance down for a second while replacing.

It's really a lot simpler than this sounds....

Good luck later this month.

 

[mgsmom]

All this transition talk is making me nervous! I am planning to use Mon-Wed workout times this week to practice doing transitions and finish off with a 3mile run.

I'm getting nervous! Will I make it on Saturday? Will I be able to finish the bike? Will I pass out during the run? Our high for that day is 95 degrees - luckily start time is 7:30 am. Almost wish it was even earlier now...

 

[cewait]

All this transition talk is making me nervous! I am planning to use Mon-Wed workout times this week to practice doing transitions and finish off with a 3mile run.

I'm getting nervous! Will I make it on Saturday? Will I be able to finish the bike? Will I pass out during the run? Our high for that day is 95 degrees - luckily start time is 7:30 am. Almost wish it was even earlier now...

You will be fine. Transitions are really simple. I just offered the advice to get folks thinking about it BEFORE race day. I have a lot of war stories where newbies act like they are headed out for a casual day in the park. One bad example was a triathlete who left everything in her bag so it would not get messed up or dirty. Another came up to us asking where to change out of their swim gear.

One I did not mention earlier but is common of all levels is failing to walk the transistion area. When racing I am usually in the first 5-10% of the entrants into transition. I do this to get a view of the transition area when near empty and to spot my bike with little else to key off of. (i.e. I am not the fastest swimmer and am usually placed in the last male age group wave so T1 can be empty feeling when I arrive). But I will also walk transition just before the race starts. It is now light outside and things do look different. It also cements the number of rows, trees, fence posts, etc that I need to pass to get from the sim to the bike.

Also walk T2 from bike in to run out. Coming from the swim you will have your bike to spot it's large and you know what it looks like. Coming back from the bike your running shoes are a little harder to spot. The closest I have ever come to losing it in transition was not remembering where my rack was on the bike in. (there was also a last minute revision to transition that I just did not understand - it almost cost me an AG award.)

Again don't worry. You will be fine. If you go through the transitions with purpose you will be faster than you think. I like the fact you are practicing. It will build a mental checklist that will help get your through the transitions. Still things may happen. I have seen a few folks hit the run exit with helemts still on. I personally ran a 70.3 without any gels when I got in a hurry and did not do my little once over before running off. Thought I was in contention for an AG and Kona slot but I was not as close as I thought and was even worse off about 5 miles into the run.