Triathlon Thread 2009

[laxdef69]

Mike/Laxdef....get to training!! How's it going? Are you riding hills?

Oh, I've been training, just no time to post.

16 hours last week!

Just finished an 1:55 bike (32 WINDY miles), and I work at finding hills to run and bike on.

Hope everything is great with everyone here!

Mike

 

[hungrygreenhippo]

My first duathlon is coming up in about 2 weeks so I have some more newbie questions. For a short distance event (the duathlon is 1.5 mile run, 10 mile bike, 2 mile run), what do you typically do for fuel? Is it necessary for such a short event?

Do people ever wear either a camelbak or water belt during multi-sport events or are those typically just used by runners? I'm thinking about using one or the other and just leaving it on through all three portions of the event.

Also I'm nervous about all the rules, particularly those related to drafting. I'm slow so I doubt I'll be passing anyone on the bike. But I was wondering if there's any etiquette to follow if slowing down even more, sort of like when going from a run to a walk to move to the side of the road. I don't want to create problems for anyone who might be behind me.

Thanks in advance!
-Lisa

 

[laxdef69]

My first duathlon is coming up in about 2 weeks so I have some more newbie questions. For a short distance event (the duathlon is 1.5 mile run, 10 mile bike, 2 mile run), what do you typically do for fuel? Is it necessary for such a short event?

For events that will be between one and two hours, I would have a gel (I use crank sports, but lots of folks use GU, Hammer, Powerbar gels etc). Depending on how long this event will take you, you may or may not want one.

Do people ever wear either a camelbak or water belt during multi-sport events or are those typically just used by runners? I'm thinking about using one or the other and just leaving it on through all three portions of the event.

Duration and your own hydration needs should be the driver here, but for me, I'd probably take down a 24 oz bottle 1/2 hour before, and MAYBE take one on the bike, and not have anything the last 2 miles.

Also I'm nervous about all the rules, particularly those related to drafting. I'm slow so I doubt I'll be passing anyone on the bike. But I was wondering if there's any etiquette to follow if slowing down even more, sort of like when going from a run to a walk to move to the side of the road. I don't want to create problems for anyone who might be behind me.

Imagine a box that is 6 feet wide and 20 feet long, with the other persons front tire at the front of the box...you can't be in that box.

The simplest way to remember is to stay two bike lengths behind the rider in front of you (I stay three so as to avoid time penalties, but I'd be really surprised if there are judges out a course that short).

If you are in another riders draft zone, you have 15 seconds to pass. If someone is trying to pass you, once his front wheel is ahead of yours, its your responsibility to get out of their draft zone.

Double check the rules; you may be in a draft legal event...

Good luck and have fun!

Mike

Links below:

http://www.triduo.com/articlesPage/draftingrules/drafting.htm

http://www.3-fitness.com/tarticles/drafting.htm

 

[twoWDWfools]

Double check the rules; you may be in a draft legal event...

I like draft legal events....except when I noticed someone was drafting me!

DH and I are doing a duathlon as a relay again next month (it was the first either of us had done last year and decided to keep this one realy as tradition). I won't carry a water bottle on the bike since it's only 12 miles. I'll leave it in transition and grab it when we swap. If I were doing run and bike I would have a bottle on the bike. Like Mike said though, we're all different so you have to do what your body needs when it comes to hydration.

This weekend I want to try to practice T1 for upcoming tri. Figure I can set up my stuff on the benches at the club pool, swim then get out, scoot over (no way I'm running on the wet tile floor) and see how it goes. I'm sure I'll get looks from people wondering why this nut brought a bike helmet and shoes into the pool area but hey....let 'em guess. Oh, I'll be taking my running shoes in not the bike shoes. Water, tile floor, bike shoes....not a good combo.

 

[twoWDWfools]

Thanks to a friend (thx Todd!) I am signed up for a transition workshop next Thurs eve. They have you bring your gear, too so that will certainly help going into this.

 

[ironz]

Wow....I need to get caught up.

Liz...the transition workshop will be very useful, I'm sure. And easier than trying to practice it at your club pool. For which, I would have suggested, just do the transition in the changing room, not on the pool deck.

Just go through in your mind what you will need to do, and in an order than makes sense. If you are wearing a wetsuit, get the zipper down and the wetsuit off your shoulders and arms as soon as you can. I try to pull mine down to my waist or hips as I'm running. A hint here is to not take off your goggles and cap all the way (just push the goggles up on your forehead) so your hands are free to do this. Once the wetsuit is partway off, get your goggles and cap off. All of this can be done while walking/jogging to your bike.

At your bike, put your goggles and swim cap down and take the wetsuit the rest of the way off. Just leave it all in a small pile by your run stuff.

PUT YOUR HELMET ON AND CLIP IT. First of all, because it is a major rule. Second of all, your hands are free....if you pull your bike off the rack first, then you don't have 2 hands to fasten the helmet. Put on your bike shoes, sunglasses....then grab the bike and head to the mount line, which will be at or just beyond the exit from transition. Don't ride your bike in transition.

Then get to riding!!

Oh, yeah...if you add a bike jersey or some sort of top, do that before the helmet. I race in the same jogbra and singlet for the whole thing. Trying to put more clothes on while wet from the swim is much too time-consuming and unless I needed the larger jersey pockets I really don't see the point.

 

[ironz]

Lisa....good luck in your upcoming Du!!
And thanks for posting questions that show you want to have fun but also show some consideration for the others on the course.

On the bike, if you are slower, one of the MAIN things to remember is to stay as far to the right as you can (within reason, of course--no need to ride completely off the road). Partly because it is a rule. If you ride in the middle or left, you are BLOCKING, which is a penalty. And why would you be blocking, because people passing must do so on the LEFT. If you are to the left, how can they pass? Passing on the right is a penalty. And, crossing the center line is a penalty (and darned unsafe). So leave people room to pass on your left.

As for nutrition. For an event of that distance, I'm with Mike....one gel should be sufficient, assuming you ate a breakfast that fuels you and doesn't upset your stomach. OR, I would consider just having Gatorade on the bike.

There are some people who will wear a camelback or fuel belt during multi-sport events, but probably not so much at the shorter distances. If you are not comfortable getting to your bike bottle for water/sports drink, then that is a good reason to have a camelback. Probably not necessary for the run portions, since they are pretty short. Maybe there will be a water aid station on the 2nd run? I would use that if so.


MIKE....glad to hear the training is going well!!!

Jeff...keep up the good work! Some friends of mine are heading your way for vacation and to do the 1/2 IM over there.

As for me...did a sprint race last weekend, and it went pretty well. Will try to get a RR up later, but need to get on the bike now.

 

[mkymsehi]

1,000 meter swim in the current, 28 minutes. 18.15 mile bike ride, 1:18. 2 mile run 17 minutes. Sweating all the way, PRICELESS.

 

[twoWDWfools]

Got in a good work out last night but have to re-arrange my schedule. Trying to get in laps after my weight/core work out not best idea. Shoulders got tired quickly.

Tomorrow is 9 mile run, Sunday going to ride the tri bike route and will get in swim time as well. Need to work on the breathing a bit more and stop trying to speed up halfway down the pool. Just keep it steady.

 

[Todd and Toni]

Got in a good work out last night but have to re-arrange my schedule. Trying to get in laps after my weight/core work out not best idea. Shoulders got tired quickly.

Tomorrow is 9 mile run, Sunday going to ride the tri bike route and will get in swim time as well. Need to work on the breathing a bit more and stop trying to speed up halfway down the pool. Just keep it steady.

I will be at Argonne at 6:30 tomorrow morning so keep an eye out for us. I am also going to contact MJ so see if I can help at the tri clinic next week.

 

[twoWDWfools]

Betsy - thanks for the info. Won't be using a wetsuit so don't have that to contend with. However I will be pulling on shorts/shirt before getting on bike. Picking up tri shorts this weekend and have two PI tri tanks. I've seen references to swimming in the tri shorts but no idea what kind of top would wear then. I do not have the form to be able to go in just jogbra.

Todd - so long as I can get my butt out of bed we'll be there tomorrow. Would be cool to see you next week, too. Oh wait,then you'll see just how pathetic I am! lol

 

[Caseydilla]

My first duathlon is coming up in about 2 weeks so I have some more newbie questions. For a short distance event (the duathlon is 1.5 mile run, 10 mile bike, 2 mile run), what do you typically do for fuel? Is it necessary for such a short event?

Do people ever wear either a camelbak or water belt during multi-sport events or are those typically just used by runners? I'm thinking about using one or the other and just leaving it on through all three portions of the event.

Also I'm nervous about all the rules, particularly those related to drafting. I'm slow so I doubt I'll be passing anyone on the bike. But I was wondering if there's any etiquette to follow if slowing down even more, sort of like when going from a run to a walk to move to the side of the road. I don't want to create problems for anyone who might be behind me.

Thanks in advance!
-Lisa

Hey Lisa - are you doing the Trek Women's Duathlon at Disneyland? I know it's a few weeks away and was thinking that might be the one you're doing. I'm registered for it!

 

[sk8ingmom]

After a great weekend, I've had a really slow week. It poured from about 3 pm until dark every night this week and I couldn't fit any morning workouts into my schedule. I feel like a slug.

My first duathlon is coming up in about 2 weeks so I have some more newbie questions. For a short distance event (the duathlon is 1.5 mile run, 10 mile bike, 2 mile run), what do you typically do for fuel? Is it necessary for such a short event?

Admitedly, this is not the best advice in the world...but I hate gritty powerbars and gels make me gag, so I fuel with fun-size Snickers bars! One after the swim and sometimes one after the bike. It's like a little reward.

 

[cdn_gal_eeyore]

Betsy - thanks for the info. Won't be using a wetsuit so don't have that to contend with. However I will be pulling on shorts/shirt before getting on bike. Picking up tri shorts this weekend and have two PI tri tanks. I've seen references to swimming in the tri shorts but no idea what kind of top would wear then. I do not have the form to be able to go in just jogbra.

If you are buying tri shorts and a tri top then just swim in that. The clothing is made to get wet and dry quickly, and if you try to pull all of that on in transition it will take you a really long time. That's is what I've worn for my few races. I've used one tri top with a built in bra, another that I wore my own bra underneath and both were super comfortable.

Good luck!

 

[laxdef69]

Got in 43.2 miles in 2:37, and another 4 miles running, 38 minutes...not bad...not bad at all!

Mike

 

[deekaypee]

'Ohana Monday Mixer

I know you're all ea-GEAR to share your knowledge about your favorite clothing, training aids and technical toys, so this week's prompt posted here on the 'Ohana thread is:

Beyond the basics, what's your favorite/most-useful/most loved gear?

Of course, feel free to talk about your favorite shoes, socks, tech shirts or sports bras or other necessities. But I think we'd all like to know about that special something(s) that you've added to your "must have" for training, racing days, or just plain pleasure. For some of you, maybe it's your Garmin. Other, a special brand of sunscreen or a specific brand of water belt? Still others, a strategy for taping your legs and feet or a a favorite tracking website?

Please share your special finds with the rest of us.

 

[hungrygreenhippo]

Thanks to everyone for sharing your tips. I'm still debating on what to do but I still have a bit of time to figure it out. I do like the idea of a Snickers bar... can't go wrong with chocolate plus there's the bonus of not having to wash it down with water like a gel.

Hey Lisa - are you doing the Trek Women's Duathlon at Disneyland? I know it's a few weeks away and was thinking that might be the one you're doing. I'm registered for it!

Hi Casey, yep, that's the one. I left you a short note about it on the Buzzie's thread. It was probably a little ambitious of me to sign up when I just started cycling in April, but I couldn't pass up the opportunity for an event at Disneyland!!!

 

[twoWDWfools]

Hey everyone!

Leanna - thanks for the info. Certainly makes sense to not have to change/add clothes. In fact, instructor at the workshop last night said same thing - one outfit from water to run.

Went to the transition work shop last night. I feel SO much better about it! Instructor was great, other attendees friendly and it was fun. Did full run thru - bikes on racks, gear layed out, running into T1, getting into bike gear, out to mount line, ride (to end of parking lot/back), dismount at line, bike back on rack, change shoes, hat/race belt, out other side to "run". Good tips, too.

There were newbies and experienced people (only 8-9 of us). Instructor has done Ironman and is very friendly in addition to knowledgeable. So glad I went (thanks Todd!). Thinking of taking other workshops they offer as well.

Now only have the swim to panic about.

 

[tiggerspal222]

Hi Guys!
I'm not looking to do a Tri (yet), but have heard from Liz that the cool biking kids all hang out here.
I've been riding fairly seriously for a long time, had toeclips on bikes since I was a teen, graduated to SPD cleats last summer right after Liz's toeclips tried to kill her and she switched.
I have a new pair of Pearl Izumi road shoes, LOVE THEM!
They can take any cleat and I was wondering if it might make sense to put Look-style cleats on them instead of the SPD's I swiped from my casual/atb shoes.
My only question is regarding release. Do Look-style release teh same way SPD's do? Twist heel to outside?
I'd hate to have to remember two different ways to release, and fall even MORE often.

Thanks for any and all input !

Patrick

 

[twoWDWfools]

Ok, new reason to panic....got newsletter re: next weekend's tri. They are highly suggesting wetsuits due to water temp (60's). I have not been in a wet suit in over 10 yrs and that was to scuba not really swimming.

So I've contacted Urban Tri Gear, will go tmrw after work to get a rental then hit the pool repeatedly over the week. Remain calm...try to enjoy...remain calm....