triathlon training


Triathlon Tricks and Tips

These assorted triathlon training tips and tricks will make your training and racing go smoothly. How do I keep my goggles from fogging? Back to Top
How do I fix a flat?

Getting a flat tire can be one of the most discouraging setbacks in your day. If you practice beforehand, you can handle it during a race or out on that lonely road without any stress. It comes with the territory and mastering it will make you truly self-reliant. It takes me about 10 minutes from the time I hear the hissing, but for the pros, I have heard they can fix a flat in 3 minutes. Personally, I want to watch that! I usually patch my tires unless I am in a race. While training I rely on Mr. Tuffys, a heavy liner that protects the tire from most glass and thorns.

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What's brick? A brick is a double workout, usually a nice long bike ride followed by a fast run of short to medium length. The purpose is to simulate race conditions of jumping off the bike and running full speed. This is an exercise that pays large dividends and much like speed work on a track, requires determination. The body needs to be trained to go from biking to running without much of a warm up and that is the purpose. You can make up your own bricks of back to back events. More than likely as you progress in training you will undoubtedly train in more than one sport per day but it's the time between events that make it a true brick workout. Back to Top
Is there a newsgroup? You betcha, rec.sport.triathlon You can get most any answer to triathloning question that you could ever want and the folks are terrific. Back to Top
I want a faster transition Watch the pros for the best education on fast transitions. You'll learn more from that then any text book explanation. They fly onto their bikes with shoes already attached to the pedals, they skip the socks and sunglasses for short distance races and they put the sunblock on at home. Practice makes for fast racing and you can have fast T1 times too with practice! Just make sure the helmet is fastened at all times while on the bike. As for the bike to run transition I recommend a lace lock system (I use plastic\spring backpack locks) so you won't have to tie your shoes. Grab a sun visor and away you go... Back to Top
Do you have a race day checklist? You can triathlon checklist and don't leave home without it! Back to Top
Where do I find Ironman info? ironmanlive.com Back to Top
How do I find goggles that fit? Press the goggles to your face while looking down, if they stay on for a couple of seconds, you are almost assured a good fit. If not, keep looking. Back to Top
How do you lose weight? Eat less and exercise more seems to be the age old maxim and I have found wisdom in those words. I have the best luck reducing fat and sugar intake. I have used some of the calorie expenditure spread-sheets on the Internet.

It's not the scope of this site to explore the pros and cons of various diets but I do know what has worked for me. Eating healthy is a lifestyle and not a quick fix. I generally gain 10 pounds each winter from eating holiday foods and work back off in the spring. I lose it by not eating sweets and fats between meals. Back to Top


Heart rate training advice? Here is a link: www.heartzone.com

I like to train with a heart rate monitor but don't race with one so I don't get too paranoid about going too fast. When you get in tune with your body you should be able to race on a "perceived effort" basis. Back to Top


Periodization Periodization is a method of increasing the various aspects of a training program so the body will peak at distinct times for a specific event. The body can then rest both physically and mentally during an off-season period of the year. This helps prevent over training and allows individuals to reach their highest physical potential. Various rates of volume and intensity are used to achieve results. The greatest gains are made with those using resistance training. Back to Top
Mental fortitude, how do you get it? That strength or firmness of mind which enables a person to encounter danger with coolness and courage, or to bear pain or adversity without murmuring, depression, or despondency; passive courage; resolute endurance; firmness in confronting or bearing up against danger or enduring trouble. From the selfknowledge.com website

Self-esteem isn't something you have as much as what you do. Back to Top


Why have a training partner? It's important to have a training partner and save being alone for race day. Training long hours can be much easier when you have someone to spend the time with and besides, there's always something new to learn. If you want to get smarter and stronger then train with others who are smarter and stronger. Back to Top
How long should I taper? I'll get back to you on this one. I always take the day before an event off in addition to tapering the week before. It obviously depends on the length of the event. Back to Top
What is the best way to train in the winter? Swimming, weight training and any activity that keeps you loose and having fun. Lots of triathletes I know take a month off from heavy running and biking and just do low mileage to stay fit while not getting too fat. Back to Top
Endurance before speed It's important to get the bones, joints and ligaments ready to take the pounding of high intensity training. Don't risk injury by doing too much, too soon. 80% of sports injuries come from errors in training choices, not the activity. Back to Top
Check pulse every morning As a indication of fitness or health you can measure your pulse before rising. 5-10 beats above and you may need to take the day off. 5-10 beats below and you could be getting ill. Back to Top
Weigh yourself nude each morning Again as an indication of health to look out for dehydration and over training. Back to Top
Learn to tune your bike It will not only save you money but increase your respect for fine tuned machinery Back to Top
What supplements are good for triathletes? I believe athletes who eat a balanced diet don't need extra protein or vitamins so only occasionally take some vitamin C, Echinacea and zinc when I feel a cold coming on. I used to be of the philosophy, "Caffeine gets me to the starting line" but I have since quit that also.

Here's a link to explain more about creatine by Mark Jenkins,MD.

Here's link to explain more about choline Back to Top


How do I balance it all? It's a matter of priority and not discipline. Back to Top
Exercise as an addiction? Any activity that keeps you from dealing with life's issues can be seen as addictive. Addictions become harmful when attention to family, friends and work suffer as a result. Back to Top
Signs of over training? Amenorhea or missing monthly periods in women is a indication of over training. Runny stools are also an indication of over training. Feeling down and out of sorts could also mean you might be better taking the day off. Paula Newby Fraser says that it's better to be 10% under trained than 1% over trained come race day. Back to Top
GOOD LUCK and Keep It Fun!!!
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