Triathlon Tricks and Tips These assorted triathlon training tips and tricks will make your training and racing go smoothly.
- How do I keep my goggles from fogging?
- How do I fix a flat?
- Is there a newsgroup devoted to triathlons?
- I want a faster transition
- What's a brick and how does it make me fast?
- Do you have a race day checklist?
- Where do I find Ironman info?
- How do I find goggles that fit?
- How do you lose weight?
- Heart rate training advice?
- What is periodization?
- Improving mental fortitude
- Why find a partner?
- How long to taper?
- What's the best way to train in the winter?
- Endurance before speed?
- Check pulse every morning
- Weigh yourself nude each morning
- Learn to tune your bike
- How to balance
- Exercise as an addiction
- Signs of overtraining?
How do I keep my goggles from fogging? - Anti-fog solution made by Speedo or TYR
- Lick the lens with your saliva
- Leave some water in the goggles that will splash around and keep them clear
How do I fix a flat? Getting a flat tire can be one of the most discouraging setbacks in your day. If you practice beforehand, you can handle it during a race or out on that lonely road without any stress. It comes with the territory and mastering it will make you truly self-reliant. It takes me about 10 minutes from the time I hear the hissing to re-mounting, but for the pros, I’ve heard 3 minutes is the max. I usually patch my tires unless I’m in a race. I’ve come to rely on Mr. Tuffy’s which are a liner that protects the tire from most glass and thorns. If it’s your rear wheel make sure to drop down into the smallest cog. That will make it easier to get the chain back on again. Place 2 plastic tire irons about 3-4 inches apart between the tire and rim being careful not to pinch the tube. Slowly force the tire out over the rim.Take one iron and place it in the opening you just made and carve your way around the rim removing the tire as you go. Use your fingers to pluck the tire out and pull the remainder out.Before you forget, feel the inside of the tire for the offending object that caused the flat. Look at the outside of the tire for the same. Blow up the tire with your mouth and rotate it near your skin to feel the air escaping. Determine if the spoke on the inside pinched it. If so either get a new liner or inflate your tires up more. Patch the tire or use new tire. Patching involves roughing up the tire with the sandpaper or file provided, spreading glue and blowing on it to dry and then applying the patch. Be sure to rub it firmly to insure a tight seal. Now the tire is fixed! If you use the long skinny valve, open it and either blow a little air into it or use your pump to round it out for inserting back into tire. Put the valve in first and fit both sides of the tire around the valve first, this will make putting the remainder of the tire on the rim easier. Slowly work the tube inside the tire and then slowly force the tire edge back inside the rim. Use your thumbs to slide the remainder of the tire over the rim. Don’t use your tire irons to force the tire back on or you risk pinching the tire. You can’t over inflate with a hand pump so don’t worry about blowing the tire out but do make sure it's very firm when you press down on the outside of the tire. Weed the wheel through the maze of chain and bicycle frame until the chain rests on the bottom cog that you left it. Viola!
What's brick?A brick is a double workout, usually a nice long bike ride followed by a fast run of short to medium length. The purpose is to simulate race conditions of jumping off the bike and running full speed. This is an exercise that pays large dividends and much like speed work on a track, requires determination. The body needs to be trained to go from biking to running without much of a warm up and that is the purpose. You can make up your own bricks of back to back events. More than likely as you progress in training you will undoubtedly train in more than one sport per day but it's the time between events that make it a true brick workout.
Is there a newsgroup? You betcha, rec.sport.triathlon You can get most any answer to triathloning question that you could ever want and the folks are terrific.
I want a faster transitionWatch the pros for the best education on fast transitions. You'll learn more from that then any text book explanation. They fly onto their bikes with shoes already attached to the pedals, they skip the socks and sunglasses for short distance races and they put the sunblock on at home. Practice makes for fast racing and you can have fast T1 times too with practice! Just make sure the helmet is fastened at all times while on the bike. As for the bike to run transition I recommend a lace lock system (I use plastic\spring backpack locks) so you won't have to tie your shoes. Grab a sun visor and away you go...
Do you have a race day checklist? You can triathlon checklist and don't leave home without it!
Where do I find Ironman info? ironmanlive.com
How do I find goggles that fit?Press the goggles to your face while looking down, if they stay on for a couple of seconds, you are almost assured a good fit. If not, keep looking.
How do you lose weight?Eat less and exercise more seems to be the age old maxim and I have found wisdom in those words. I have the best luck reducing fat and sugar intake. I have used some of the calorie expenditure spread-sheets on the Internet. It's not the scope of this site to explore the pros and cons of various diets but I do know what has worked for me. Eating healthy is a lifestyle and not a quick fix. I generally gain 10 pounds each winter from eating holiday foods and work back off in the spring. I lose it by not eating sweets and fats between meals.
Heart rate training advice? Here is a link: www.heartzone.com I like to train with a heart rate monitor but don't race with one so I don't get too paranoid about going too fast. When you get in tune with your body you should be able to race on a "perceived effort" basis.
PeriodizationPeriodization is a method of increasing the various aspects of a training program so the body will peak at distinct times for a specific event. The body can then rest both physically and mentally during an off-season period of the year. This helps prevent over training and allows individuals to reach their highest physical potential. Various rates of volume and intensity are used to achieve results. The greatest gains are made with those using resistance training.
Mental fortitude, how do you get it?That strength or firmness of mind which enables a person to encounter danger with coolness and courage, or to bear pain or adversity without murmuring, depression, or despondency; passive courage; resolute endurance; firmness in confronting or bearing up against danger or enduring trouble. From the selfknowledge.com website Self-esteem isn't something you have as much as what you do.
Why have a training partner?It's important to have a training partner and save being alone for race day. Training long hours can be much easier when you have someone to spend the time with and besides, there's always something new to learn. If you want to get smarter and stronger then train with others who are smarter and stronger.
How long should I taper?I'll get back to you on this one. I always take the day before an event off in addition to tapering the week before. It obviously depends on the length of the event.
What is the best way to train in the winter? Swimming, weight training and any activity that keeps you loose and having fun. Lots of triathletes I know take a month off from heavy running and biking and just do low mileage to stay fit while not getting too fat.
Endurance before speedIt's important to get the bones, joints and ligaments ready to take the pounding of high intensity training. Don't risk injury by doing too much, too soon. 80% of sports injuries come from errors in training choices, not the activity.
Check pulse every morningAs a indication of fitness or health you can measure your pulse before rising. 5-10 beats above and you may need to take the day off. 5-10 beats below and you could be getting ill.
Weigh yourself nude each morning Again as an indication of health to look out for dehydration and over training.
Learn to tune your bike It will not only save you money but increase your respect for fine tuned machinery
How do I balance it all? It's a matter of priority and not discipline.
Exercise as an addiction?Any activity that keeps you from dealing with life's issues can be seen as addictive. Addictions become harmful when attention to family, friends and work suffer as a result.
Signs of over training?Amenorhea or missing monthly periods in women is a indication of over training. Runny stools are also an indication of over training. Feeling down and out of sorts could also mean you might be better taking the day off. Paula Newby Fraser says that it's better to be 10% under trained than 1% over trained come race day.
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