| Training and Racing Tips Starting Line These are some lessons I've learned to give you that edge in training and racing and to avoid pain! I kinda' use Joe Friel's Triathlete Training Bible: http://www.trainingbible.com/. Also see article Don't Work Out- Train! Principles Apply to training and racing: road running, triathlon, adventure racing, any multipsport. 1. Gear Have the right equipment, prepared your gear before races and training. Don't try anything for the first time in a race. In supprted races, your support crew will make or break your race. 2. Energy management Energy = stored + input - output (rate of burn). For food (fuel): know how many calories you have stored (about 3000 in muscles and liver and 0-500 in belly), how much you can take in (max about 500/hour), and rate of use (max sustained 600-800/hour); then do the math. Water is bit more variable. You must practice both. Run out of either, and you're done= "hit the wall", "bonk", etc. Salt is really only an issue for races longer than 5-8 hours: assuming duration> 8 hours, intense effort, hot weather, drinking lots of water, AND not eating meals, take about 1 gram salt per hour. 3. Stay on course In short races, survey the course ahead of time; know the turns, number of laps, buoys, etc. In expedition/adventure type races, don't get lost - back-tracking will add hours to your time. Study the course maps and instructions for any type race. Racing (Mainly for triathlons.) Keep It Simple! For sprints, all you need is suit, bike, helmet, and shoes. Everything else is in the way. If salt water or pool swim, use goggles. If sandy T1, something to wash off the sand and dirt after running across a beach. The rebel that I am, I ride in my running shoes for sprints, and sometimes Olympics. One less thing to worry about, and my T2 is very fast! I don't wear socks on sprints and some international; I protect my toes with tape (see below). Race belt for number helps. For sprints and internationals, sunglasses, hat, watch just get in the way. My Gear (racing): Shorts: speedo for sprints, short padded lycra tri-shorts for others Shoes: Asics Gel Kayano racers Bike: Lightspeed saber with Zip 404 wheels, Gyro helmet (yellow makes easy to find photos) Assessories: Speedo goggles, light synthetic sock Swimming Spend time training in open water. Find someone who can help with technique. http://www.totalimmersion.net/ http://www.usms.org/ Biking Mileage base. In season, do "pick-ups", intervals, fartleks, or some sort of speed work. Ride with a group some. Running Brick (Bike followed immediatley by Run). Often. After a good long bike, hop off, change shoes, reload your water/fuel, and run. Far. Do track sprints or intervals once a week. Consider weekly tempo run. My Gear (training): Clothes: padded bike shorts, bright Coolmax bike shirt (pockets for food), "doo-rag" for neck, sunglasses Bike: old heavy steel Schwinn Le Tour III with gel seat, tire change kit, pump, helmet Carry: Camelback (100 oz), money, sunscreen, chapstick, goggles, bars/gels Run: Brooks Beast or Chariot, synthetic socks, non-padded lycra or nylon lined shorts, same shirt, sunglasses, visor Carry: water bottle belt with bottle Sunscreen and chapstick often Weightlifting I lift 30 minutes 2-3 times per week, losely following Friel's plan. Concentrate on core muscle groups: abdominal and leg extension (quads and squats). Toes Use 3M micropore "paper" tape to tape your toes. Wrap the toes that tend to get blistered, or black toenail, 3-4 times around the night before a long training session or race. This brand of tape will stay on, even through ironman tris, and many days of training. Taping toes will prevent shoe rub, toe rub blister, bleeding, etc. Shoes Invest in a pair of racing flats or light weight racers. Usually don't wear socks. Most of us with nagging foot or knee pains can be fixed with a good pair of custom hard orthotics. Again, worth the investment. Clothes Speedo works fine for sprints and international races. Lightly padded racing shorts work well, too. I don't wear a top unless mandatory, when I use Speedo aquablade. If not wearing for the swim, a simple lightweight singlet is fine. Food - Pre-Race Lot's of opinions out there. Find out what works for you. That's why you need to race a bunch to find your best pre-race meal. A banana and water one hour prior works for me. Food - Race (my plan) Sprint: nothing, maybe sips of water on bike and at T2. Olympic: bike bottle with sugar water, water at T2 and on run. Longer: several power bars/gels (about 500 cal/hr) worth on bike, several water bottles on bike, water sips each mile on run. Iron: add salt during bike, 1 gm/hr (1 tsp = 2 gm) (learned the hard way!). Food - Post-Race (my plan) Lots of water - even for a sprint (to avoid dehydration headache hours after the race). Whatever they have for food. Food - Workout Lot's of info out there. Again, find what works for you. For longer bikes (> 1 hour), eat. Use bars, gels, or mixes. Eat and drink what you would eat and drink during a long race. I also wear a "camelbak" for long rides that I stuck in the freezer the night before half-full of water. I stick with liquid (like Powerade) on long runs. Stick it in the freezer several hours before your run. I wear a bottle-carry belt on long runs filled with ice and water. It stays cold about 90 minutes, enough for most runs. You can also plant water supply along the course of long runs, loop by known water sources, or multiple loops from your house to refill. Race packing - The basics: bike, helmet, shoes, shorts, USAT card - Sunscreen, hat, extra T and shorts, comfy shoes and socks for after race - Camera (maybe Hunter will be at the race!) - Map to race (can you pick up packet and number morning of race?) |