one step closer to a tri - questions :)

[al320]

Thanks for your help with my tri kit quedtions yesterday. I realize i dont need fancy stuff for my first one, which is a sprint, but its pretty good motivation for me to do it.

So i have two vague questions (remember, i dont even know enough to know what i dont know).
- what else should i be doing to train? I already swim like 6 days a week, and am in the middle of marathon training. I know that i need to get out on my bike more (i spin twice a week but recognize thats not at all the same). Its in 6 weeks, should i actually follow a plan? Fitness-wise the distances arent at all intimidating, its logistics and putting them all together.
- transitions. What do i need to know? I just plan to put on shoes and socks and go...right?

Help, im clueless!!!

Thanks!

Eta: the swim is in a pool, so no worries about open water. Its the only reason im considering this one.

[Deleted]

Transitions are my bread and butter. Quick, efficient, planning? YES! Actual athletics, 'eh.

I've only done 3 tri's so I'm sure I'm missing something, but here's my plan:

Setup:
-Lay out a towel on the ground, not a big one don't be a jerk
-On the towel go cycling shoes, running shoes, socks (if you want them)
-Rack your bike, if your bike is shorter and it swings, stick one of your running shoes under the tire (trick from those of us that are 5'1")
-On the handlebars of the bike, lay open your helmet, upside down, with the front facing you so you can just swing it up onto your head, inside the helmet go your bike gloves (velcro undone) and sunglasses (already open), and make sure the strap to your helmet is undone as well
-Fill water bottle(s), stash your fuel in a bag on your bike or have it also on your towel for transition, I have a tune fuelbelt bag on my bike I stash fuel in, plus a bag of gummies or whatever to throw into my tri suit for the run
-Sunblock, if you need to reapply, should also be on the towel
-Check your tire pressure, ideally before you enter transition but make sure it's good to go
-If you can, pre-tie your running shoes so you can slip them on and go
-Put your race number on your bike, if needed, and if you have a bib, put it on your belt and then lay it on the towel, unhooked, face down ready to go on

For a sprint, you don't need much else. Socks, cycling gloves are optional but I prefer the comfort

Swim-to-Bike:
-Stand on the towel and wipe your feet off while you put on sunglasses, bike gloves, helmet
-Socks go on, shoes go on (unless your fancy and have your shoes attached to your pedals but it sounds like you're more of a beginner cyclist so don't do this!)
-Grab fuel if needed
-Unrack bike, head towards the exit, don't mount until the mount line

Bike-to-Run:
-Rack bike, take off helmet, gloves and put them on the towel, be careful where you toss them try to not get into anyone's way
-Kick off cycling shoes, slip on running shoes and tie if needed
-Race belt with bib number goes on 
-Grab fuel and head towards the exit!

I am for <90 seconds StB and <60 BtR transition. Depends on how big the area is.

ETA: Race number

[woowoo]

I would definitely practice some brick workouts - going from swim to bike in one workout and also from bike to run (this is the hardest in my opinion). Getting used to that feeling of running after being on your bike for 10-112 miles is tough for me every single time.

With regards to transitions - they seem simple but I would still practice. In my first tri, I forgot to put my race bib belt on and had to run BACK into transition to grab it (I was stopped on the course because I didn't have my number). One of my triathlons earlier this year, my back tire came off my bike as I was pulling it out of the racks (they were wooden racks on the ground). So practice. And double check all your equipment before the race.

My coach likes to remind us that transitions are the one area that you can be as fast as the pros. 

Good luck with your training!

[Susie]

If you are wearing a tri kit (and not a shirt that you will put on in transition for bike/run), you will need a bib belt, if you don't already have one. Most races allow you to put it on either in T1 or T2 -- i.e., most races do not require you to have it on during the bike (although some do, so check). I put it on facing backward in T!, and just spin it around in T2.

You are doing a sprint, right? Sessalee's list is great, but I think you can skip sunblock in a sprint. Pre-race will get you through. I only do spray sunblock in transition for HIMs when I will be out for hours. I also don't wear bike gloves for shorter than HIMs because need is less, and time in transition is valuable.

[Deleted]

Jul 8, 2014 9:52:30 GMT -5 Susie said:

If you are wearing a tri kit (and not a shirt that you will put on in transition for bike/run), you will need a bib belt, if you don't already have one. Most races allow you to put it on either in T1 or T2 -- i.e., most races do not require you to have it on during the bike (although some do, so check). I put it on facing backward in T!, and just spin it around in T2.

You are doing a sprint, right? Sessalee's list is great, but I think you can skip sunblock in a sprint. Pre-race will get you through. I only do spray sunblock in transition for HIMs when I will be out for hours. I also don't wear bike gloves for shorter than HIMs because need is less, and time in transition is valuable.

You're probably right about the sunblock, I just hit my shoulders post-swim and stripping off the wetsuit because I burn super super easily. 

[Deleted]

Jul 8, 2014 9:40:43 GMT -5 woowoo said:

I would definitely practice some brick workouts - going from swim to bike in one workout and also from bike to run (this is the hardest in my opinion). Getting used to that feeling of running after being on your bike for 10-112 miles is tough for me every single time.

With regards to transitions - they seem simple but I would still practice. In my first tri, I forgot to put my race bib belt on and had to run BACK into transition to grab it (I was stopped on the course because I didn't have my number). One of my triathlons earlier this year, my back tire came off my bike as I was pulling it out of the racks (they were wooden racks on the ground). So practice. And double check all your equipment before the race.

My coach likes to remind us that transitions are the one area that you can be as fast as the pros. 

Good luck with your training!

Race number! Added that to my list. Thanks!

[al320]

Wow you guys are incredibly helpful. Thank you!

Ok, so i need a bib belt, i never would have thought of that.

[Deleted]

Jul 8, 2014 10:08:57 GMT -5 al320 said:

Wow you guys are incredibly helpful. Thank you!

Ok, so i need a bib belt, i never would have thought of that.

I don't even do running races without them anymore, so so handy.

[Susie]

Jul 8, 2014 9:58:10 GMT -5 @vtcupcake said:

Some of my tri friends (some are veterans of the race I'm doing) swear by having all of your transition stuff in a bucket, and then using the bucket to sit on to put your shoes/etc on while in T1/2. Do any of you do this? Is it necessary?

Also, one of the things I've discovered doing swim/bike bricks is that I am urpy after the swim and the last thing I want to do is drink water. Cold ginger ale seems to work great for this for me. How would you go about having some cold ginger at at transition? Or is this just a ridiculous fleeting fantasy of mine?

I use a bucket.  I would like to outgrow that habit, because I'm sure I'd be faster if I did.  But I find it really helpful to be able to sit down to do socks & shoes.  I feel stronger running out of transition if I wasn't all wobbly standing on 1 leg while actually in transition. 

I suppose you could put ginger ale in an insulated bottle, but I'm not sure how carbonation would do.  I don't actually know what urpy feels like, but I do know what it feels like not to want water when swimming.  I have been able to experiment with various electrolyte drinks and sports drinks to find something that works and is actually nutritionally helpful at the same time.

[Susie]

Before an Oly I think I eat the same kind of breakfast as before any half marathon or longer tri. For me that is yogurt, honey, and some kind of bread or bagel. Depending on how long I went between eating and race start, I usually eat a gel right before the start. I do liquid nutrition on the bike (Infinit Isis formula, 2 scoops/bottle = 220 kcal/bottle + solid electrolytes), and I think I carry a gel in my bib belt for "as needed" on the run.

[reginaphalange72]

You've already got great suggestions for transitions, so I won't repeat stuff. (Great job @sessalee. And DANG girl! You have some fast transition times!) Just practice it as many times as you can before race day. Even if it's just standing in a parking lot. Also, ALWAYS put your helmet on before unracking your bike. You can/will get DQ'd if you don't. The minute you unrack your bike, that counts as starting your ride, and your helmet MUST be on. The same works for the end of your ride. Rack your bike, and THEN take your helmet off.

@vtcupcake - The bucket thing is generally frowned upon (I don't care myself, but I've heard this from many other triathletes - apparently it screams "newbie" and gets in the way), but just do whatever works. I wouldn't do it for a longer course race though. Sitting on the ground works perfectly well. Also, no idea if this would work, but could you freeze a small bottle of ginger ale the night before? That way, by the time you get to it in T1, it should be melted, but still cold.

When you're setting up your transition area in the morning, chat up the people around you (if they're friendly - most are). They can often have some helpful tricks/tips too.

For anything shorter than a HIM, I don't worry about nutrition, so I'm not much of a help there.

[shorewife]

Jul 8, 2014 11:30:39 GMT -5 reginaphalange72 said:

You've already got great suggestions for transitions, so I won't repeat stuff. (Great job @sessalee. And DANG girl! You have some fast transition times!) Just practice it as many times as you can before race day. Even if it's just standing in a parking lot. Also, ALWAYS put your helmet on before unracking your bike. You can/will get DQ'd if you don't. The minute you unrack your bike, that counts as starting your ride, and your helmet MUST be on. The same works for the end of your ride. Rack your bike, and THEN take your helmet off.

@vtcupcake - The bucket thing is generally frowned upon (I don't care myself, but I've heard this from many other triathletes - apparently it screams "newbie" and gets in the way), but just do whatever works. I wouldn't do it for a longer course race though. Sitting on the ground works perfectly well. Also, no idea if this would work, but could you freeze a small bottle of ginger ale the night before? That way, by the time you get to it in T1, it should be melted, but still cold.

When you're setting up your transition area in the morning, chat up the people around you (if they're friendly - most are). They can often have some helpful tricks/tips too.

For anything shorter than a HIM, I don't worry about nutrition, so I'm not much of a help there.

I just plop my rear end right on the ground!  I don't like the idea of bending over for my shoes when I'm already light headed and out of breath so it works for me. 

Ginger ale sounds fine if that's what you've been drinking (nothing new on race day!).  I might make it go flat first but it could help settle your stomach if its churning too.

[kams]

As for training for the next 6 weeks, I would go over to beginner triathlete.com and see what their plans look like toward the end.

For transitions, just keep it as SIMPLE as possible. No extras. Practice in your garage or backyard. For a sprint or oly, I lay out my small mat. Helmet upside down, sunglasses open inside. Put sunglasses and helmet on first. MUST buckle helmet. Have cycling shoes open. I stand and slip them on. Grab bike and go. Have any nutrition on your bike (I'm guessing 1 bottle is all you'll want/need).

T2: rack bike, take shoes off, slip on socks and shoes. Take helmet off, leave sunglasses on, slip on hat/visor. Clip on race number belt. Voila!

Also, I line my bike stuff on the front of my mat, and my run stuff on the back. You can do it however you want, as long as they are clearly separated.