Train Smart

Triathlon Tips, Part 1 (not the obvious stuff)

With triathlon season upon us, there’s no time to dilly-dally.  Here’s a list of insider tips that may answer some questions for you…

1. Your heart rate may not respond as it did during a million workouts leading up to the race.  This is due to hydration levels, excitement, focus, and many other factors.  So, unless you’re cool like that, then leave the heart rate monitor on the shelf.

2. You probably won’t sleep well the night before the big race.  Don’t worry about it.  You probably slept well 2 nights before the race, which is more important.  As long as you’re laying down the whole time then you can consider yourself rested!

3. When the gun goes off, you will hopefully focus rightaway on swimming your pace.  Warning: your pace is going to feel slower than how it felt in the pool.  You’re amped with adrenaline, your wetsuit provides jet propulsion because of the buoyancy, and if you’re smart then you’re drafting off someone.  As a beginner, it is best to just sit back and enjoy what feels like a leisurely pace.

4. If you’re competing in an Olympic distance triathlon or beyond, then be cautious of the I-feel-so-good-I-don’t-need-to-eat-or-drink zone during the bike or run.  This would happen somewhere probably after the halfway point on the bike.  You feel good, everything seems to be clicking along, so you decide eating or drinking could mess up the flow.  It’s a trap set by the bear around the corner that’s about to jump on your back if you fall for it!  Eat.  Drink.  And continue to be merry.

5. No caffeine race morning.  I already know the arguments in favor of having caffeine race morning (fat oxidation, glycogen sparing, etc.).  I also know the risks (frequent bathroom breaks, dehydration, more energy than you know what to do with, etc.).  The risks outweigh the benefits.

6. Be normal (I know that’s asking a lot of some of you .  Race morning is not the time to dedicate 30 minutes (for the first time) to your very tight hamstrings; You should have tended to that a month ago… so it’s too late.  There is such thing as overstretching a muscle.  Don’t do it.

7. The day before the race you are likely going to have some anxiety in your legs, so-to-speak.  Meaning: your legs may feel tired, weak, or genarlly apathetic.  That’s just the nerves.  Some anxiety is fine, even good.  In the literature it’s referred to as optimal arousal.

It’s ok to be a newby… just don’t act like one.  I hope these tips help!