First triathlon, reassure me
June 22, 2018 4:33 AM Subscribe
Augh! It's coming up on Sunday! While I have learned how to spell "triathlon," I am still feeling a little uneasy about the other bits. Please lend me your triathlon wisdom, keeping in mind the keyword "reassure" in question title.
I've been swimming since last summer. My front crawl is still pretty terrible. I have swum in the ocean exactly once. It's a sprint, not olympic. I've never biked with, like, people around me. I run just fine, albeit slow, and did a 10k last month . I've been training 6-8 hours per week, usually run 3x swim 2-4x bike 2x, with the exception of this week (probably just an hour or two).
How to do this? What should be my mantra for having fun, relaxing, and not being pummeled by people in the sea/knocked over by people on bikes/I dunno, maybe fall down with leg cramps?
Thank you!
I've been swimming since last summer. My front crawl is still pretty terrible. I have swum in the ocean exactly once. It's a sprint, not olympic. I've never biked with, like, people around me. I run just fine, albeit slow, and did a 10k last month . I've been training 6-8 hours per week, usually run 3x swim 2-4x bike 2x, with the exception of this week (probably just an hour or two).
How to do this? What should be my mantra for having fun, relaxing, and not being pummeled by people in the sea/knocked over by people on bikes/I dunno, maybe fall down with leg cramps?
Thank you!
Best answer: OK, take a deep breath. You got this. You're gonna make it.
If you aren't the first wave, watch the swim and look to see where on the course seems the least dense with swimmers. Is it not too far out of the way? Consider that your plan A. It's just plan A. That water is full of life guards and if you want to take a break, you can hang on to their boats/standup paddle board/funoodle/whatever. If this is in the ocean, that's great news. Salt water is easier to float in. Take your time. There are no walls to push off, so it will feel really long, but that's OK, you float more! Have a snack in T1. You deserve it!
No one wants to crash on the bike, so they are going to be doing their best not to crash into you. Try to eat and drink a little while you are on the bike. Don't sweat it if you can't eat. Being comfortable is faster than being aero. Ignore those people with $10,000 bikes. Shopping isn't sport.
You know what the second best part of a triathlon is? It's in decreasing peril! You've made it to T2. Have another snack. You deserve it. You're legs might feel oddly wobbly, but it's OK, because you can walk if you want. Walk all you like, the finish line will still be getting closer.
Have a great race. I've been dead last in a tri twice before (not age group, but actually the last person and then they took down the clock). I still got a medal. I got a huge cheer each time. I'm still a finisher. I still kicked butt.
posted by advicepig at 6:32 AM on June 22, 2018 [10 favorites]
If you aren't the first wave, watch the swim and look to see where on the course seems the least dense with swimmers. Is it not too far out of the way? Consider that your plan A. It's just plan A. That water is full of life guards and if you want to take a break, you can hang on to their boats/standup paddle board/funoodle/whatever. If this is in the ocean, that's great news. Salt water is easier to float in. Take your time. There are no walls to push off, so it will feel really long, but that's OK, you float more! Have a snack in T1. You deserve it!
No one wants to crash on the bike, so they are going to be doing their best not to crash into you. Try to eat and drink a little while you are on the bike. Don't sweat it if you can't eat. Being comfortable is faster than being aero. Ignore those people with $10,000 bikes. Shopping isn't sport.
You know what the second best part of a triathlon is? It's in decreasing peril! You've made it to T2. Have another snack. You deserve it. You're legs might feel oddly wobbly, but it's OK, because you can walk if you want. Walk all you like, the finish line will still be getting closer.
Have a great race. I've been dead last in a tri twice before (not age group, but actually the last person and then they took down the clock). I still got a medal. I got a huge cheer each time. I'm still a finisher. I still kicked butt.
posted by advicepig at 6:32 AM on June 22, 2018 [10 favorites]
Best answer: Start slow on the swim. Slower than you think you need to go. Look up every 3-5 strokes to make sure you're on course. You can flip over and backstroke if you have to, but you'll be fine.
Smoothly move through transition. Don't rush, but don't make a sandwich. Rest assured that even if you fuck up royally, which you won't, it's a sprint and it'll all be over soon enough.
Stay to the right on the bike. People will pass you on the left. You'll pass others on the left. Stick to the right.
Don't die on the run. Build up to your race pace. Tell yourself it's almost over and focus on finishing strong. Your goal is not to win. Your goal is to stay out of the med tent.
This will be the first tri for lots of people. Everyone else there had a first tri at some point. You got this.
posted by spikeleemajortomdickandharryconnickjrmints at 6:48 AM on June 22, 2018 [1 favorite]
Smoothly move through transition. Don't rush, but don't make a sandwich. Rest assured that even if you fuck up royally, which you won't, it's a sprint and it'll all be over soon enough.
Stay to the right on the bike. People will pass you on the left. You'll pass others on the left. Stick to the right.
Don't die on the run. Build up to your race pace. Tell yourself it's almost over and focus on finishing strong. Your goal is not to win. Your goal is to stay out of the med tent.
This will be the first tri for lots of people. Everyone else there had a first tri at some point. You got this.
posted by spikeleemajortomdickandharryconnickjrmints at 6:48 AM on June 22, 2018 [1 favorite]
Best answer: I did a bike/run biathalon. advicepig alluded to what I was going to add. Every stroke, every crank of the wheel and every step brings you closer to the finish. If you are doing this for yourself, since this is your first time, it will be a personal best. Set the bar low for next time.
posted by AugustWest at 6:51 AM on June 22, 2018 [3 favorites]
posted by AugustWest at 6:51 AM on June 22, 2018 [3 favorites]
Best answer: I'm a big cyclist -- which is a joke, you see, since I'm 218 pounds AND I'm pretty committed to the sport -- so I know a whole bunch of other endurance freak types who've fallen down the tri hole.
With the training you outlined, you are TOTALLY SET for a sprint distance tri. You've got this WELL IN HAND. Many folks go into sprints as folks who are really only runners or swimmers or cyclists, and have no real experience or training in the other two events.
The usual gotcha advice for endurance events is nutrition, but considering the distances involved in a sprint I'm not sure that's a big deal. The whole thing should be what, under 2h total (assuming 90 minutes for the combined ride and run, plus swim and transitions)?
Still definitely drink your $sports_bev of choice in the transitions, and probably sip while riding, but you don't have to worry about the game-over hole of calorie deficit that can plague the longer distance competitors.
Re: the biking "with people around [you]", my understanding is that drafting is explicitly disallowed in tri competition, so they won't be THAT close to you. Just be aware, and be vocal if you approach folks. Most riders will return the favor ("on your left," etc.).
Good luck. And, I say again, YOU GOT THIS.
Can I ask that you come back to this thread and tell us how it went? That might not be 100% in the spirit of AskMe, but I'd sure love to hear about it.
posted by uberchet at 6:55 AM on June 22, 2018 [3 favorites]
With the training you outlined, you are TOTALLY SET for a sprint distance tri. You've got this WELL IN HAND. Many folks go into sprints as folks who are really only runners or swimmers or cyclists, and have no real experience or training in the other two events.
The usual gotcha advice for endurance events is nutrition, but considering the distances involved in a sprint I'm not sure that's a big deal. The whole thing should be what, under 2h total (assuming 90 minutes for the combined ride and run, plus swim and transitions)?
Still definitely drink your $sports_bev of choice in the transitions, and probably sip while riding, but you don't have to worry about the game-over hole of calorie deficit that can plague the longer distance competitors.
Re: the biking "with people around [you]", my understanding is that drafting is explicitly disallowed in tri competition, so they won't be THAT close to you. Just be aware, and be vocal if you approach folks. Most riders will return the favor ("on your left," etc.).
Good luck. And, I say again, YOU GOT THIS.
Can I ask that you come back to this thread and tell us how it went? That might not be 100% in the spirit of AskMe, but I'd sure love to hear about it.
posted by uberchet at 6:55 AM on June 22, 2018 [3 favorites]
Best answer: Oh and one other thing -- forgive me if you know this.
When riding, spin and easier gear vs. pounding a harder one. Envision circles. Try to keep your cadence relatively high (85+), because that'll be easier on your legs, and you've got some running to do.
posted by uberchet at 6:57 AM on June 22, 2018 [2 favorites]
When riding, spin and easier gear vs. pounding a harder one. Envision circles. Try to keep your cadence relatively high (85+), because that'll be easier on your legs, and you've got some running to do.
since this is your first time, it will be a personal best. Set the bar low for next time.Despite derision from some runners I know, this is absolutely my position regarding my one and only half marathon. Even though -- especially! -- my half time is about the same as some of their 26.2 PRs.
posted by uberchet at 6:57 AM on June 22, 2018 [2 favorites]
Response by poster: Wow there's a lot of you! THANK YOU, this is already so helpful and reassuring. Around these parts we slow people keep to the left, but I know what you mean.
Of course I will check in afterward!! And ?s in AskMe should mostly always tell people what happened (otherwise it'd be like "oh I wonder if that poor soul ever got that moth out of their ear")
posted by sacchan at 7:28 AM on June 22, 2018 [6 favorites]
Of course I will check in afterward!! And ?s in AskMe should mostly always tell people what happened (otherwise it'd be like "oh I wonder if that poor soul ever got that moth out of their ear")
posted by sacchan at 7:28 AM on June 22, 2018 [6 favorites]
Best answer: You've got the training, so now you just need to do. My wife does triathlons and ultra-marathons, and I get volunteered for most of her events.
The biggest mistake I see anyone make is not hydrating and eating enough. The excitement of the day will make you feel like you're doing OK, don't need to eat, and then comes the bonk. And once you're under that, its really hard to get back on top.
Don't stress the few seconds - take the time to eat and drink.
Despite derision from some runners I know, this is absolutely my position regarding my one and only half marathon.
It's sort of tradition in my wife's running club (cult?) to have PR Party for someone doing a new race or distance. And, as one of my professors used to say - The first thing is do it. The second is to improve on it.
You're going to do great. Go forth and Crush.
posted by Pogo_Fuzzybutt at 7:37 AM on June 22, 2018 [3 favorites]
The biggest mistake I see anyone make is not hydrating and eating enough. The excitement of the day will make you feel like you're doing OK, don't need to eat, and then comes the bonk. And once you're under that, its really hard to get back on top.
Don't stress the few seconds - take the time to eat and drink.
Despite derision from some runners I know, this is absolutely my position regarding my one and only half marathon.
It's sort of tradition in my wife's running club (cult?) to have PR Party for someone doing a new race or distance. And, as one of my professors used to say - The first thing is do it. The second is to improve on it.
You're going to do great. Go forth and Crush.
posted by Pogo_Fuzzybutt at 7:37 AM on June 22, 2018 [3 favorites]
Best answer: I'm a decade removed from my Tri days, but the thing I remember most is not where I finished, or what my times were, or how I felt at any moment during the event; what I remembered was how fun it was, how awesome the support people were, and the cheers that I got when I crossed the line.
Just remember that you are only (probably) competing against yourself, and since this is your first then you're just setting a bar for something that comes later. There can't really be any flubs or failures in this scenario.
Just do what you do and enjoy being in the moment, most certainly you will reach that point where everything feels as it should and your body and mind are hitting on all cylinders and you realize what all that training was leading up to.
Enjoy, and yes, you will crush it!
posted by OHenryPacey at 10:19 AM on June 22, 2018 [2 favorites]
Just remember that you are only (probably) competing against yourself, and since this is your first then you're just setting a bar for something that comes later. There can't really be any flubs or failures in this scenario.
Just do what you do and enjoy being in the moment, most certainly you will reach that point where everything feels as it should and your body and mind are hitting on all cylinders and you realize what all that training was leading up to.
Enjoy, and yes, you will crush it!
posted by OHenryPacey at 10:19 AM on June 22, 2018 [2 favorites]
Best answer: I've never biked with, like, people around me.
Triathlon doesn't allow drafting, so that's ok.
How to do this? What should be my mantra for having fun, relaxing, and not being pummeled by people in the sea/knocked over by people on bikes/I dunno, maybe fall down with leg cramps?
The biggest thing I see is people messing up the transitions. I suggest laying everything out on a towel, and literally going through everything, go through the motions , both in T1 and T2, a couple of nights before. Pack it all up, then pull it out again to make sure you know where everything is.
Big breaths, stay on cadence, don't do anything new on race day.
Slow is smooth, smooth is fast.
If you're a decent swimmer, taking a longer line to be in clear water is an option. Keep your head up on the bike, keep a good scan going. If you find yourself breathing hard in the bike, drop down a gear. I'm a much better swimmer and runner than I am cyclist, so I'd usually get walloped on the bike leg and then catch people in the run. Even a sprint can take two hours - plenty of time to smooth out and run your own race.
Sleep, drink water, eat. Be well rested the night before. You got this.
posted by the man of twists and turns at 10:39 AM on June 22, 2018 [2 favorites]
Triathlon doesn't allow drafting, so that's ok.
How to do this? What should be my mantra for having fun, relaxing, and not being pummeled by people in the sea/knocked over by people on bikes/I dunno, maybe fall down with leg cramps?
The biggest thing I see is people messing up the transitions. I suggest laying everything out on a towel, and literally going through everything, go through the motions , both in T1 and T2, a couple of nights before. Pack it all up, then pull it out again to make sure you know where everything is.
Big breaths, stay on cadence, don't do anything new on race day.
Slow is smooth, smooth is fast.
If you're a decent swimmer, taking a longer line to be in clear water is an option. Keep your head up on the bike, keep a good scan going. If you find yourself breathing hard in the bike, drop down a gear. I'm a much better swimmer and runner than I am cyclist, so I'd usually get walloped on the bike leg and then catch people in the run. Even a sprint can take two hours - plenty of time to smooth out and run your own race.
Sleep, drink water, eat. Be well rested the night before. You got this.
posted by the man of twists and turns at 10:39 AM on June 22, 2018 [2 favorites]
Best answer: You got this. You are training a very sufficient amount for a sprint.
I would second this: allow yourself to backstroke if you need to, or even if you just prefer to. My first sprint tri, once I got past the waves, I did the whole of it on my back. It was beautiful out there, and fun, and because I was going slower than my group, I wasn't getting kicked in the face.
I don't know the temperature of the ocean where you are, but it may be cold, it may make it hard to exhale, may take your body some time to warm up enough to feel comfortable. Hell, you may even start to panic a bit. For all of these, the remedy in my experience is, again, to turn over onto your back. You'll make it through! Have fun!
(I'm a not very athletic person who has made it through a sprint and two olympics, with little training, very slowly. Like I said, you got this.)
posted by kensington314 at 7:53 PM on June 22, 2018 [2 favorites]
I would second this: allow yourself to backstroke if you need to, or even if you just prefer to. My first sprint tri, once I got past the waves, I did the whole of it on my back. It was beautiful out there, and fun, and because I was going slower than my group, I wasn't getting kicked in the face.
I don't know the temperature of the ocean where you are, but it may be cold, it may make it hard to exhale, may take your body some time to warm up enough to feel comfortable. Hell, you may even start to panic a bit. For all of these, the remedy in my experience is, again, to turn over onto your back. You'll make it through! Have fun!
(I'm a not very athletic person who has made it through a sprint and two olympics, with little training, very slowly. Like I said, you got this.)
posted by kensington314 at 7:53 PM on June 22, 2018 [2 favorites]
Best answer: A few things to help you get through your race:
When you set up your bike in the transition area, check the row so that you know exactly where your bike is (count how many rows it is from the entrance). Some people tie a balloon to the rack or use some sort of colorful marker. Hang your bike by the nose of the saddle (that's the front).
Set up your stuff on a towel. Think absolute bare minimum. Bike shoes, sunglasses, and helmet for T1, visor and run shoes for T2. All nutrition should be ready to go on the bike.
For the swim, hang to the back of your wave. Swim a little further to the outside so that there are fewer people around you. If you feel that anybody is coming up on you from behind, and you are worried that they are going to try to swim over you, just kick a bit harder.
For sighting, pick up your head every few strokes. If you're like me, you may swim not exactly in a straight line. That's ok, you'll get to the end eventually.
If you're wearing a wetsuit, start unzipping it as soon as you come out of the water, so that you've got the sleeves off and it's down to your waist as you come into transition. Pull the rest of the suit off and hang it over the rack. Put on your helmet first, then your bike shoes and socks. Now it's time to ride!
If you think you're going to need to eat, do it on the bike, better early on.
When you're riding, do not worry about what's going on behind you unless you are going to pass somebody. When you pass, give a look back, pass on the left, and move back over to the right. Make sure to leave plenty of room for the person you are passing. If you have to stop, move over to the side of the road. The key is to be predictable.
When you finish your bike leg, rack your bike, helmet off, bike shoes off, visor and running shoes on and off you go! You got this!
posted by computech_apolloniajames at 12:53 PM on June 23, 2018 [3 favorites]
When you set up your bike in the transition area, check the row so that you know exactly where your bike is (count how many rows it is from the entrance). Some people tie a balloon to the rack or use some sort of colorful marker. Hang your bike by the nose of the saddle (that's the front).
Set up your stuff on a towel. Think absolute bare minimum. Bike shoes, sunglasses, and helmet for T1, visor and run shoes for T2. All nutrition should be ready to go on the bike.
For the swim, hang to the back of your wave. Swim a little further to the outside so that there are fewer people around you. If you feel that anybody is coming up on you from behind, and you are worried that they are going to try to swim over you, just kick a bit harder.
For sighting, pick up your head every few strokes. If you're like me, you may swim not exactly in a straight line. That's ok, you'll get to the end eventually.
If you're wearing a wetsuit, start unzipping it as soon as you come out of the water, so that you've got the sleeves off and it's down to your waist as you come into transition. Pull the rest of the suit off and hang it over the rack. Put on your helmet first, then your bike shoes and socks. Now it's time to ride!
If you think you're going to need to eat, do it on the bike, better early on.
When you're riding, do not worry about what's going on behind you unless you are going to pass somebody. When you pass, give a look back, pass on the left, and move back over to the right. Make sure to leave plenty of room for the person you are passing. If you have to stop, move over to the side of the road. The key is to be predictable.
When you finish your bike leg, rack your bike, helmet off, bike shoes off, visor and running shoes on and off you go! You got this!
posted by computech_apolloniajames at 12:53 PM on June 23, 2018 [3 favorites]
Response by poster: I'm back and I'm a finisher, and used info from every comment on the way! Thank you all so much. The swim part, I did a ton more breaststroke than I thought I would. Just keeping to the left (the slower side) worked fine with the bike part because I used a crossbike and everyone was passing me. Not scary at all. The run was surprisingly difficult (my legs were like "*now* what are you doing, I've had enough of this"). No cramps!
The transitions were fine and I was surprised how chill everyone was about getting ready. (Maybe it's more hectic for the faster folks?)
Next up is olympic distance in September.
I'm a finisher, and it has been crushed! Thank you everybody!!
posted by sacchan at 2:04 AM on June 24, 2018 [10 favorites]
The transitions were fine and I was surprised how chill everyone was about getting ready. (Maybe it's more hectic for the faster folks?)
Next up is olympic distance in September.
I'm a finisher, and it has been crushed! Thank you everybody!!
posted by sacchan at 2:04 AM on June 24, 2018 [10 favorites]
Awesome!
Transitions should not be hectic. They should be smooth and focused. I consistently have an extremely fast transition (unfortunately they don't give out awards for that) and it's because I move smoothly and efficiently. No wasted motions.
Good job! Keep training for your Olympic. Stick to the plan (if there is no plan, do more bricks, or find a plan). Practice T1 and T2 a lot.
posted by spikeleemajortomdickandharryconnickjrmints at 6:37 AM on June 24, 2018 [2 favorites]
Transitions should not be hectic. They should be smooth and focused. I consistently have an extremely fast transition (unfortunately they don't give out awards for that) and it's because I move smoothly and efficiently. No wasted motions.
Good job! Keep training for your Olympic. Stick to the plan (if there is no plan, do more bricks, or find a plan). Practice T1 and T2 a lot.
posted by spikeleemajortomdickandharryconnickjrmints at 6:37 AM on June 24, 2018 [2 favorites]
That's great!
I also recommend brick workouts ( usually bike-run), will help with the complaining legs.
Keep it up!
posted by the man of twists and turns at 7:50 PM on June 24, 2018 [2 favorites]
I also recommend brick workouts ( usually bike-run), will help with the complaining legs.
Keep it up!
posted by the man of twists and turns at 7:50 PM on June 24, 2018 [2 favorites]
This thread is closed to new comments.
I have done two sprint triathlons (the spelling is awfully tortured) and trained very similarly to you (alone, not much non-pool swimming).
I think it's important to remember that you are doing this to have fun (this isn't court-ordered, right?) and stay relaxed by focusing on your breathing, and enjoy the energy of your fellow competitors. I don't know if having a wetsuit is necessary for your tri, but if so, I hear that it's important that you practice swimming in it before the tri.
For me, it was a success just to finish, I wasn't going for any particular time splits. I suggest you do the same. Unless focusing on a time is important to you, then do that! It's rather exciting to get your timing chip, it feels very official.
Also, it is an equipment-laden event, so make sure you have everything you need: swimsuit/wetsuit, goggles, bike, helmet, shorts, socks, sunglasses, sunblock, etc.
Definitely there will be people out there very aggressively pursuing their personal goals, but remember that you are there to do your own race. OMG, I'm excited for you, have fun, and enjoy!
posted by honey badger at 5:43 AM on June 22, 2018 [5 favorites]