Triathlon Questions
If you follow me, you know I do a lot of triathlons. Last night, while at the pool, I spent most of my 45 minutes in the water giving advice to a group of newbie triathletes. It made me want to answer some of the most common questions I get in a public way. I’ll attempt to answer some of them here
1. What do you do to train for a triathlon?
Well, I swim, I bike and I run. I try to do one hard workout in each discipline each week and also one brick. A brick is a hard bike followed by a run. I also try to do one easy(er) workout in each discipline each week. In total, I swim 2-4x/wk, bike 3-5x/wk and run 2-5x/wk.
2. Okay, I can ride a bike, do I need a special one for triathlon?
No, as long as the bike you have has air in the tires, the gears shift and it’s a real bicycle, then you’re good to go. I’ve seen people do triathlons on mountain bikes, commuters, hybrids, road bikes and even a beach cruiser!
3. I have some money to spend, what should I buy?
Let’s break this up into sports and what’s absolutely required and what’s optional:
Swimming: You need a swimsuit, goggles and cap. If you can stomach $200-$400, a wetsuit for open water swimming will be super helpful.
Cycling: You need a bike and helmet. A good entry level road bike can be bought for $1200. I emphasize ‘good’ because there are crappy road bikes you can buy for a few hundred that will break and cause problems. Bike shoes and associated pedals are a huge difference maker. You can buy both for $200. Cycling shorts are great too. Get some with a good Chamois (the crotch pad) for about $50.
Running: Running shoes. Go to a reputable running store and have them ‘fit’ you for a pair. They’ll watch the way you run on a treadmill, video it and assess your feet, running style and recommend a few pairs that work for you. Try them all on and buy the ones that are the most comfortable for you. DO NOT buy shoes based on colors!
4. I’m freakin loaded and can drop $30K on gear without thinking twice, what should I want?
I’m envious of you and already have my “$30K List” made up for when that day comes. Here’s a short version
Swimming: Wetsuit - $600 Blue Seventy. Orca skinsuit, for those days when wetsuits aren’t legal.
Cycling: Carbon road bike (I want a Kuota KOM), Shimano Dura Ace group, Mavic Kysrium training wheels, Garmin 705. Carbon Tri Bike (I want a Kuota Kueen K), Shimano Dura Ace group, Mavic training wheels, Garmin 705. Also need the HED Jet 6, 9 and Disc wheel sets for races of varying conditions. This should run about $20K
Running: Road trainers, trail trainers, Zoot Ultra race flats for racing only.
Clothing: Castelli cycling kits (bibshorts and jerseys), Orca race kits, Oakley shades. Multiple colors and styles, of course.
5. What do you eat? What do you not eat?
I don’t eat fast food, except Egg McMuffins. They’re surprisingly good for you. I eat a ton of fruits and vegetables, usually a serving or two at every meal. My diet is surprisingly simple and repetitive. Yogurt/granola/fruit for breakfast, fruit and nuts a couple times between meals, sandwich for lunch, lean protein for dinner, and usually some sort of chocolate after. I do my best to avoid processed foods, but Powerbars are essential on long training days. My favorite thing to eat after a 3+ hour workout is Qdoba. During peak training, I typically burn about 1000 cal/hour, so by the time a long workout is done, I’m in caloric debt and need to replenish quickly, and also need to get a lot of salt and vitamins back in. I go for the fajita burrito, no sour cream or guac, load up on salsa and corn pico, and stuff my face.
6. What is T1 and T2? I see them talked about a lot, but have no idea.
T1 and T2 are transition 1 and transition 2. T1 is where you change from swimming to biking, T2 from biking to running. Depending on your level of competition, each of these transitions can last as little as 20 seconds, or as long as 20 minutes. The goal is to get yourself in proper attire to go from one discipline to the next. As soon as the swim portion is done and I’m running to T1, I’m stripping off my wetsuit or speedsuit, already having my race kit on underneath. By the time I’m in transition, I just need to strip it off from the waist down, put on my helmet and sunglasses, grab the bike and go. You have to walk/run your bike to a specific area before you’re allowed to get on it for safety reasons. I prefer to have my shoes clipped into my pedals beforehand, to save time, but most will choose to run in their bike shoes out of transition and then clip into their pedals. Coming into T2, the goal is to get out of bike shoes, helmet and into running shoes. I keep my shoes clipped into my pedals and just take my feet out approaching the dismount line. I prefer to run without socks, so I just jump into my shoes, take off my helmet and grab my hat/race belt and get out on the run. T3 is where we finish and drink beers afterwards. No need for speed there.
7. What do you drink and/or eat while training? Racing?
I always drink Nuun while on the bike. It’s an alka-seltzer like tablet I put in a bike bottle that is an electrolyte drink. I like it because it’s not as heavy as Gatorade is. On the run, I tend to stick to water when I feel thirsty. I don’t eat anything unless the race is longer than an Olympic distance, and only then I have a Clif bar and a banana. Don’t wait till you’re thirsty to drink, drink more than you think you should, especially on the bike, once you’re on the run, you don’t have time to get the right amount of liquid back into your body. If you don’t, well, welcome to Bonkville.
8. What one tip would you give to a new triathlete for race day?
Use Aquaphor. It’s Vaseline on steroids. Anywhere you think you might chafe (nipps, neck, crotch, areas of seams), rub some on your skin there. It’s been a life saver for me countless times in countless areas.
9. What one tip would you give to a new triathlete for race day? Not related to performance
The last mile or so of the run is when/where spectators start gathering for the finish. Talk to your fanbase before the race and tell them where to watch you. Seeing people you know at the end of a balls out race is a feeling you never forget. They’re very proud of you and can’t wait to hear all about it. Most likely, they’ll have a camera with them, so muster up a smile for them even if you feel like concrete is pumping through your veins. Be proud of yourself. For God’s sake, you’re a f*&^ing TRIATHLETE now!!! Relish that moment in the finishing chute, congratulate the others finishing around you, thank the guy you chased the last couple miles, take advantage of the free food and beers in the finisher’s area. Also thank the Volunteers for making your day possible. Sorry, that’s a few tips…..
10. I did one and loved it, where do I find out more about the sport and get more involved?
Google ‘triathlon club’ in your city. Unless you live in BUFU, there’s a local tri club. Join the club. Meet people that are just as interested and passionate about the sport as you are. Who knows, maybe you’ll make some great friends, learn a ton of new stuff, or even meet your future wife. At the least, you’ll find people to train with and hang out with at races. Triathlon may be an individual base, but it sure helps to know others in it.