|Friday, 14 May 2010 17:52|
Tri-Tips and Questions
These are tips and questions from our May 11 member meeting.
Triathlons in General
Make a checklist of stuff to take and things to do before the triathlon so you can sleep the night before. Save it for the next one.
What is a triathlon? A four part endurance event: swim, bike, run, moo
What are triathlon distances? Super-sprint, sprint, olympic, half-ironman, ironman (more to come).
Is it OK to train for each sport separately or is it better to combine them in the same training session? Yes (more to come).
What type of equipment will I need for training and participating in triathlons? Here is an equipment list for the average triathlete. Train in what you"ll compete in. That way there will be no surprises on race day.
Toothpaste can be used to defog goggles.
If you aren’t the fastest swimmer, draft off someone who passes you. The time and energy savings are good. Rather than following directly behind, swim off to one side, staying between the leader's ankles and hips.
What are the best swim goggles? I like Aqua Sphere Seal or Seal XP. The Seal XP is smaller and more hydrodynamic. Most important is that they don't leak.
Do you swim faster in the lake with a wetsuit or in a pool without? A triathlon wetsuit will always be faster than without one.
What is the best way to improve your swimming? Swim with a coached Master's Swimming group. Coached swim workouts are offered in Davis by Davis Swim and Fitness, Davis Aquatic Masters and Davis Athletic Club. Get the book Total Immersion and the accompanying DVD, available from Amazon.com. Also click on the Swim link in the top menu of this website.
Do not fix your bike, put on new tires, etc. the day before a triathlon. Give yourself at least one week of riding to be sure all is working correctly.
What's the difference between triathlon bikes and regular road bikes? Triathlon bikes are designed to be ridden in the aero position for maximum aerodynamic benefits in non-drafting triathlons and cycling time trials. Triathlon bikes are designed with a different geometry than road bikes. Triathlon bikes are more forward in their seat tubes (between 75-78 degrees) and are set up lower in the front end to provide a time trial (aerodynamic) position. There is an unproven belief among some triathletes that a steeper seat tube angle emphasizes the quads more to save the use of your running muscles so that you have more get up
How do you change a road bike into a tri bike, besides aero bars? A road can be converted to a triathlon bike with the addition of a forward seat post and aero bars. A longer stem may be needed and spacers can be removed to lower the front end. Wheelworks can help you with this. Converting a roadbike to a tri bike will usually put your center of gravity too far forward for aggressive downhill cornering.
The geometry of a dedicated tri bike allows you to ride in the aero position with your center of gravity further back to give you stability.
Can I use my mountain bike? If you only own a mountain bike, you can use it for a sprint triathlon. You will go faster, expending less energy on a road bike and even faster on a tri bike. Some long course triathlons prohibit mountain bikes because they don't
What kind of bike should I purchase as an entry level triathlete? This is hotly debated because you won't know how much you like triathlons until you've done a few. If you are going to mostly train solo and race only in triathlons, a tri bike is for you (you will not be able to use it for bike races or organized pack rides). If you will be training mostly in groups, want to bike race, or do a lot of fast, downhill cornering, a road bike is for you. Many people end up with one (or more) of each.
How do you un-clip your feet without falling off the bike? You should practice this on a trainer, or at the bike shop where you purchase your first pedals and bike shoes. The un-clipping is done by twisting the foot to the left or right.
Get a race belt, just grab it, and start running, then clip it on after you've begun running.
Don’t wear socks, use Vaseline in your running shoes to avoid blisters. I always wear socks.
Don’t run with your helmet on. This is true 99% of the time but if it's cold, wet and windy as it was at the 2010 Davis Sprint Triathlon, you may find, as i did, that having a dry, warm head is best. I had a rain cover on my bike helmet and decided I was comfortable so why take the helmet off.
When should I replace my running shoes? Some experts say to replace your running shoes about every 500 miles or every 3-4 months. Another way to know is when you start to get little aches after your normal run that weren't there the week before. Or check for sole wear. Build up low spots with Shoe Goo or more mileage. Have several pairs that you trade off.
Bring along a small tub, fill it with water and leave it in your transition area. Dunk your feet after the swim for clean happy feet.
Pack all your gear in a 5 gallon plastic bucket. Turned upside down it's a great seat for putting on your shoes and socks.
What’s the best advice for transition from swim to bike? Stand up, start running, unzipp your wetsuit (while running), pull out your arms and pull your wetsuit to your waste (while still running), then remove your cap and goggles (so they are not in your hands while you are trying to pull your arms out of your wetsuit). When you reach your bike, pull your wetsuit down to your ankles, stand on your wetsuit with your left foot while pulling your right foot up out of the suit, then do the reverse. Put your helmet on first to avoid DQ. Stand on the towel you put next to your bike before the race and quickly wipe off mud/sand from your feet. Put on socks (or not), then cycling shoes, then run to the mount line (which you scoped out before the race) with your bike. Watch out for cyclists suddenly stopping, speed bumps, water bottles on the ground and other mayhem until you are out of the chaos zone.
What’s the best advice for transition from bike to run? Use quick laces (I use Yankz) on your running shoes. Use toe clips on your bike and that way you don't need to change shoes here.
Do not wear cotton clothing. I frequently wear a cotton Mad Cows t-shirt for the bike and run with no problems.
Do you wear underwear under your tri/bike shorts? Never.
Why wear a one-piece tri suit?
Do ladies wear a bra during their swim? If yes what kind dries the best? The idea is to arrange to change clothes as little possible.
Practice nutrition prior to the race day. Don’t experiment with new Goo’s or drinks on race day.
How should you eat before and during a race? For breakfast I have eggs and potatoes. I eat a PowerBar Energy Bar 30 minutes before the swim and half a Cliff Bar as I get on the bike. I finish the Cliff Bar as i begin my run.
Always make sure you are smiling, if not figure out what to do to make you smile.
What should I do after the triathlon? Have a beer or two.
|Last Updated on Friday, 28 May 2010 15:57|