So, I plan to compete in my first 1/2 iron (providance1/2 iron) in July. I'm not worried about the distance being an active DI runner and having competed in 5 marathons, but I am concerned about transitions and proper training for such. I swam in highschool and still run very activly. Threw these legs I will respectively look to swim 25-30 min and run under 1:18 min. I'm concerned about the bike and the transition period of the race, because I have not competed in many Triathlon's. If anyone can help me with a couple of training tips that would be awsome.
the actual transition is easy just practice them as you get closer to the race. the transition from cycling to running is harder and would recommend BRICKS (Bike Run ICK) workout. after your long rides change immediately to go run and it doesn't ahve to be far maybe 1-2 miles just to get used to teh feeling of finding yoru running legs. how will you monitor your effort during the bike/run - HR, power or perceived exertion? big mistake I've had is working too hard on the bike and blowing up on the run. tooka while for me to learn to ride smarter. also nutrition/electrolytes become critical on long races definitely practice this on your long rides/runs
goals for 2011:
break 19minutes for 5k
break 2:42 for olympic triathlon probably Anthracite olympic
break 3:16 for marathon ( a long shot but it's fun putting yourself out there)
I am running my first HIM this year as well, i better say my first triathlon HIM distance.
I think you need a training plan, look for one here in Active.com you need to balance your training in order to avoid injuries and no over load your body.
You can't win swimming but you can lose it all... A very hard bike will give you a poor running, poor hydration and nutrition means poor performance.
Dicover your body and your self, what to drink, when, what to eat and when, right bike fit, good swimming stroke and kick, good pedaling technique, aeroposition, good running shoes, good running technique, all these things need to be addressed prior to be out there for about 6 or 8 hours... so you enjoy
Diet, very important, and yoga.
Computers.. i read that it takes a lot of practise to dominate the right pace without instruments.
Get a plan, and start training smartly....
It is going to be fun... super fun
I look to go on effort, I want to hold hopefully 25 miles/hr on the bike, but I think it will end up more around 20-22, and under 6 min/ mi for the run (most likely negatively splitting from 6:30-5:40... averaging 6:00). My over all goal is to qualify for championships. My plan will be to use the swim as a warm up and then getting into the racing aspect once hitting 1/2 way on the bike and into the run. I did a trial 2200- 2400 yard swim(I lost track in the 600-1000 range of the swim) in the pool a few days ago in 28 min, im not completely sure where that converts to in an open swim, but in my first tri last summer I swam 16min for the 800, but I know what to expect in an open water competition now, and wont be as devastated as long as im in proper placement. I don't expect to win the swim nor do I expect to demolish myself in the swim.
In the matter of electrolytes and nutrition I feel confident. My plan will be to down 2 waters and 1 1/2 & 1/2 bottle Gatorade/water on the bike and strictly Gatorade or Gatorade endurance after the 1/2 &1/2 bottle of water. My body doesn't react well to concentrated carbs so most likely no gels, unless I am in complete shutdown mode like I was at Disney this year.
I actually know my body really well 13 years of running. Being a member of my collegiate XC team, I've been dogged about nutrition for the last 4 year, and have been dogged by trainers about strength training and injuries. Unfortunately I have been heftily prone to injuries this year. Plantarfacitis as of lately, a Hamstring strain which plagued me for a moth before Disney marathon (destroyed that race along w/ the weather... I was looking to run a 2:36).
On that matter I can actually tell you the most painful part of my run before I will even do it. Its going to be the bike to run transition. In high school I misjudged a hurdle in steeple chase which bruised my shin bone and because I am so active I believe it has never healed and the injury sparks to this day, and is one heck of a painful experience when I transition. I may have to stretch for a min or two before getting into the run, but hilly courses help my cause on the run. And from what I hear the Providence run is hilly. IF ANYONE HAS SUGGESTIONS ON HELPING THIS MATTER I'M OPEN EARS!
What I'm really looking for are some great training workout tips for the swim and bike... mostly swim or long swim to bike right now being that im in Buffalo. My plan since this summer has been focus on running until the new year and Disney: then transfer to bike and swim until the thaw: than balance out. With my injury right now I've been in the pool everyday with little biking no more than 15 min (trainers orders). But plan to get back on the bike mid week.
Hope that answers any questions you guys have.
Look on the Internet for BRICK WORKOUTS, you will find sets of swimming/cycling, cycling/running and swimming/running.
I normally do: 50m swim/200m run this is part of my swimming training... then I have the bike/run which is 1h cycling/15min run once again this is part of my cycling training.
Coach is the one who design this bricks, they need to be apart enough hours and the work load before and after need to be balanced.
I found a good video in youtube, actually is a active.com I think video that teaches you how to set up your transition, what to bring and how to do it effectively. Practice in your house.
I hope this helps... I can look for the video from home and send you the link.
WOW, reading all that got me exhausted! lol In April, there is a HALF ironman which I am leaning to do and so is my husband. I'm fine with the swim and run, and becoming more relaxed on the bike. I got a new Trek, bike shoes and "lollipops" for pedals. Figuring them out for sprint tri in August... by April, I will have it all down. Good luck! Trying to also get hooked up with some tri groups..