In this section we will tried to add material for those who are just starting out, or going to try to complete their first triathlon. For CB&I we will add a special FAQ and Q&A Forum leading up to the race to answer those last minute questions. If any other questions before then, feel free to login to the site and post the question under forums. Additional details of training can be found in the specific discipline (swim, bike, run) pages. Happy Training.
The Swim
If you are a true beginner to this sport, the odds are pretty good that this is the discipline that will give you the greatest anxiety. If you come from a swimming background, that is unique. If not, welcome to the club! Here is the best recommendation if you would like to improve your swimming…take a lesson. Go to Training, Swimming and contact FINS or WMST or ask somebody that can help in adult swimming. This is not “I know how to swim.” This is about proper swimming technique. Out of shape former top swimmers who could not run to the end of the driveway and back, can jump in a pool and swim circles around those that are in much better shape but have poor technique. This is not about making you win your age group, but if you learn the proper techniques and drills and work those during the training, you set yourself up for a much better day by having confidence. People spends lots of money on stuff, spend money on info in swimming. Remember, you will be swimming in a lake, pond, bayou, river, gulf, or ocean more often in triathlon than in a pool.
To help with that, take advantage of practice swims. For both the Lonestar Triathlon Festival in Galveston the CB&I Triathlon in The Woodlands, the race directors offer managed practice swim times. Some even offer open water clinics. Note, this clinic is designed to help you with items like sighting, dealing with traffic, etc. not stroke technique, so don’t wait until then to learn.
So what about wetsuits? USAT events have specific temperatures and rules that the race director will explain. Bottom line, wetsuits make you more buoyant, meaning you have less mass in the water, thereby reducing drag, making the swim easier. Athletes not used to swimming in wetsuits and who show up on race day in one they have never worn, like the buoyancy, hate the confining feeling which overrides the confident stroke, which excessive anxiety and use of energy, which results in a poor swim. If you decide to wear a wetsuit in the swim in the race, wear it in practice! If you cannot make it for an open water practice, wear it in the pool at the gym. Yes you look dorky but you need to get comfortable in know how it feels, not comfortable around how you look poolside. If the water is warm, understand that you will get warm as well and adjust accordingly.
Note, you do not need a wetsuit for most races in the area, it just depends on your temperature threshold. A wetsuit does help and really makes you float in the water easily and the longer the race the greater the benefit. For CB&I, I think it has been wetsuit legal for two and water was too warm for the other. The thing that overrides everything….don’t try something on race day that you have not done in your training (e.g. wear a wetsuit). Oh yes, and also remember to practice pulling it off quickly! If you can’t get it off, by yourself, without pulling a muscle…practice until you can!
If you are a true beginner to this sport, the odds are pretty good that this is the discipline that will give you the greatest anxiety. If you come from a swimming background, that is unique. If not, welcome to the club! Here is the best recommendation if you would like to improve your swimming…take a lesson. Go to Training, Swimming and contact FINS or WMST or ask somebody that can help in adult swimming. This is not “I know how to swim.” This is about proper swimming technique. Out of shape former top swimmers who could not run to the end of the driveway and back, can jump in a pool and swim circles around those that are in much better shape but have poor technique. This is not about making you win your age group, but if you learn the proper techniques and drills and work those during the training, you set yourself up for a much better day by having confidence. People spends lots of money on stuff, spend money on info in swimming. Remember, you will be swimming in a lake, pond, bayou, river, gulf, or ocean more often in triathlon than in a pool.
To help with that, take advantage of practice swims. For both the Lonestar Triathlon Festival in Galveston the CB&I Triathlon in The Woodlands, the race directors offer managed practice swim times. Some even offer open water clinics. Note, this clinic is designed to help you with items like sighting, dealing with traffic, etc. not stroke technique, so don’t wait until then to learn.
So what about wetsuits? USAT events have specific temperatures and rules that the race director will explain. Bottom line, wetsuits make you more buoyant, meaning you have less mass in the water, thereby reducing drag, making the swim easier. Athletes not used to swimming in wetsuits and who show up on race day in one they have never worn, like the buoyancy, hate the confining feeling which overrides the confident stroke, which excessive anxiety and use of energy, which results in a poor swim. If you decide to wear a wetsuit in the swim in the race, wear it in practice! If you cannot make it for an open water practice, wear it in the pool at the gym. Yes you look dorky but you need to get comfortable in know how it feels, not comfortable around how you look poolside. If the water is warm, understand that you will get warm as well and adjust accordingly.
Note, you do not need a wetsuit for most races in the area, it just depends on your temperature threshold. A wetsuit does help and really makes you float in the water easily and the longer the race the greater the benefit. For CB&I, I think it has been wetsuit legal for two and water was too warm for the other. The thing that overrides everything….don’t try something on race day that you have not done in your training (e.g. wear a wetsuit). Oh yes, and also remember to practice pulling it off quickly! If you can’t get it off, by yourself, without pulling a muscle…practice until you can!
The Bike
The most important piece about cycling is safety. If your bike is not mechanically sound, don't ride it with getting it tuned. Carry your cell phone. If you don't wear a helmet, you should leave this site right now since that is not anything tolerated in any competition or training event.....helmets are mandatory. Riding your bike on the streets has an element of risk to it, so please take responsibility for your actions and be prepared.
Now, how do you get to be a better cyclist....you ride. There are many ways to get in miles. For those looking for a ride in the Woodlands, consider this 20 mile loop starting from the Branch Crossing YMCA. As you ride along Branch Crossing and Terramount, focus on your pace and constant tempo. If you are a pedal, coast, pedal, coast person, this is the time to fix that. If you are mashing a big gear, try to go to a smaller one and increase your cadence. Remember, in this sport we run after we bike.
Here is the route. Click the box at the bottom if you want to see the distance markers. You can also click to link to the website where this ride is stored and zoom in/out to see more details.
The most important piece about cycling is safety. If your bike is not mechanically sound, don't ride it with getting it tuned. Carry your cell phone. If you don't wear a helmet, you should leave this site right now since that is not anything tolerated in any competition or training event.....helmets are mandatory. Riding your bike on the streets has an element of risk to it, so please take responsibility for your actions and be prepared.
Now, how do you get to be a better cyclist....you ride. There are many ways to get in miles. For those looking for a ride in the Woodlands, consider this 20 mile loop starting from the Branch Crossing YMCA. As you ride along Branch Crossing and Terramount, focus on your pace and constant tempo. If you are a pedal, coast, pedal, coast person, this is the time to fix that. If you are mashing a big gear, try to go to a smaller one and increase your cadence. Remember, in this sport we run after we bike.
Here is the route. Click the box at the bottom if you want to see the distance markers. You can also click to link to the website where this ride is stored and zoom in/out to see more details.
The Run
So now you have info on the swim and the bike. They are clearly more complicated that running, so this section won’t be too long. If you come from a non-running background or have been off your feet for years, take this slowly. Number one reason for the athlete never making it to the starting line for their first race…injury and most likely from running. The pounding of running puts pressure on joints, tendons, muscles, ligaments, and bones. Great thing about our body, it adapts. Bad thing, it takes time. If you can jump off the couch and go rock a five mile run and not get injured, great. Tell me what hurts in two days and if you will be able to do your next training run. Take your time and have a plan. This is the last leg and you want to finish strong, but you need to get to the start healthy so ramp up smartly.
Not that you got the speech, what else is important? This is not a 5k fun run. In triathlon, we run off the bike. It is different, it hurts, but it makes us unique and will make you feel great that you CAN do this. But you need to practice running off the bike. There are two types of terms you will hear: transition runs and “bricks.” A transition run is a very short, very easy jog after you have done a cycling workout (spin, long ride, short ride, etc.). It is just to keep our body and mind reminded that we run off the bike. A “brick” is a more intense (either faster or longer) bike-run activity. Transition runs are easy; brick workouts are hard. Be sure to follow your plan. There is a suggested plan on this website for a beginner leading up to a triathlon, there are many coaches in the area that have programs, and there are many on websites. For your first race, focus on swimming, biking, and running as frequently as possible. Come to a club meeting and talk to members as well!
So now you have info on the swim and the bike. They are clearly more complicated that running, so this section won’t be too long. If you come from a non-running background or have been off your feet for years, take this slowly. Number one reason for the athlete never making it to the starting line for their first race…injury and most likely from running. The pounding of running puts pressure on joints, tendons, muscles, ligaments, and bones. Great thing about our body, it adapts. Bad thing, it takes time. If you can jump off the couch and go rock a five mile run and not get injured, great. Tell me what hurts in two days and if you will be able to do your next training run. Take your time and have a plan. This is the last leg and you want to finish strong, but you need to get to the start healthy so ramp up smartly.
Not that you got the speech, what else is important? This is not a 5k fun run. In triathlon, we run off the bike. It is different, it hurts, but it makes us unique and will make you feel great that you CAN do this. But you need to practice running off the bike. There are two types of terms you will hear: transition runs and “bricks.” A transition run is a very short, very easy jog after you have done a cycling workout (spin, long ride, short ride, etc.). It is just to keep our body and mind reminded that we run off the bike. A “brick” is a more intense (either faster or longer) bike-run activity. Transition runs are easy; brick workouts are hard. Be sure to follow your plan. There is a suggested plan on this website for a beginner leading up to a triathlon, there are many coaches in the area that have programs, and there are many on websites. For your first race, focus on swimming, biking, and running as frequently as possible. Come to a club meeting and talk to members as well!
Transitions
As a beginner, you want to get through transition “smoothly.” Smooth does equate to quick, but may not be as fast as you want. Smooth does not mean break time. You want to get through transition with a sense of urgency. Remember the Seinfeld episode where Jerry, Elaine, and Kramer could not remember where they parked their car at a mall? Welcome to transition. You will see balloons, flags, etc. in transition. DO NOT DO THAT unless you have a specific disability that requires the additional assistance. If not, it is rude and clutters up an already busy place. You are smarter than that. Find the swim exit and from there walk to where your bike is. Count racks, figure out a path and walk it a few times. Now, go to bike dismount, and find the way to your space from there and walk it a few times. When coming out of the water or coming in on the bike, make a mental image of where your space is and how you get to it. The mind will help the legs go where they need to go.
Speaking of clutter, keep your “gear” to a minimum in transition. If you can store your change of clothes, massage table, laptop, kitchen sink, etc. outside of transition. Your space is the width of your bike, plan for that. If you have a physical disability that requires the need for a chair or stool, by all means use it and talk with the Race Director so they provide you adequate room. If you want a stool because you don’t want to get you bottom dirty, bring a small towel to sit on. Take the space you need but if you are prepared, more is not better.
Here are some other things to consider:
Swim-Bike Transition (T1): For beginner, the absolute first thing you should do is put your helmet on and CLIP IT! You don’t want you first race to be a DNF (did not finish) because of rule violation, and this one is easy to do. You will see some athletes leave their shoes clipped into the pedals. This is an advanced technique that requires lots of practice. If you are reading the beginner section…that AIN’T you! What you need to practice is walking briskly/running in you cycling shoes. Hard plastic on cement is slick, so be careful. Do not mount your bike until you are across the mount line.
Bike-Run Transition (T2): Do not unclip your helmet until you bike is back racked. I know if while you are running it saves time if you unclip, but if you slip, helmet falls off, ouch and for what, a millisecond? Also, many times this is a rule, so read the Race Director’s notes. Want a neat trick for getting running shoes on sweaty feet? Put baby powder in the shoes (before the race, not while you are standing there). You can also use speed laces (no need to tie), but use these on your shoes when doing training runs to be sure they are fit properly. Last thing, don’t forget your race number. A race belt is the easiest. Put the number on it then when you head out of T2. In many cases, you don’t need to wear your race number until the run, but be sure to check the rules. You definitely should not wear it in the swim…way too much drag.
As a beginner, you want to get through transition “smoothly.” Smooth does equate to quick, but may not be as fast as you want. Smooth does not mean break time. You want to get through transition with a sense of urgency. Remember the Seinfeld episode where Jerry, Elaine, and Kramer could not remember where they parked their car at a mall? Welcome to transition. You will see balloons, flags, etc. in transition. DO NOT DO THAT unless you have a specific disability that requires the additional assistance. If not, it is rude and clutters up an already busy place. You are smarter than that. Find the swim exit and from there walk to where your bike is. Count racks, figure out a path and walk it a few times. Now, go to bike dismount, and find the way to your space from there and walk it a few times. When coming out of the water or coming in on the bike, make a mental image of where your space is and how you get to it. The mind will help the legs go where they need to go.
Speaking of clutter, keep your “gear” to a minimum in transition. If you can store your change of clothes, massage table, laptop, kitchen sink, etc. outside of transition. Your space is the width of your bike, plan for that. If you have a physical disability that requires the need for a chair or stool, by all means use it and talk with the Race Director so they provide you adequate room. If you want a stool because you don’t want to get you bottom dirty, bring a small towel to sit on. Take the space you need but if you are prepared, more is not better.
Here are some other things to consider:
Swim-Bike Transition (T1): For beginner, the absolute first thing you should do is put your helmet on and CLIP IT! You don’t want you first race to be a DNF (did not finish) because of rule violation, and this one is easy to do. You will see some athletes leave their shoes clipped into the pedals. This is an advanced technique that requires lots of practice. If you are reading the beginner section…that AIN’T you! What you need to practice is walking briskly/running in you cycling shoes. Hard plastic on cement is slick, so be careful. Do not mount your bike until you are across the mount line.
Bike-Run Transition (T2): Do not unclip your helmet until you bike is back racked. I know if while you are running it saves time if you unclip, but if you slip, helmet falls off, ouch and for what, a millisecond? Also, many times this is a rule, so read the Race Director’s notes. Want a neat trick for getting running shoes on sweaty feet? Put baby powder in the shoes (before the race, not while you are standing there). You can also use speed laces (no need to tie), but use these on your shoes when doing training runs to be sure they are fit properly. Last thing, don’t forget your race number. A race belt is the easiest. Put the number on it then when you head out of T2. In many cases, you don’t need to wear your race number until the run, but be sure to check the rules. You definitely should not wear it in the swim…way too much drag.
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