best spin bike triathlon image
sjusv1911
I am in decent shape, but I want to get in really good shape. The triathlon is September 28 and it is 1/4mile swim, 14 mile bike and 3.1 mile run. Does anyone know a good training program or a really good way to prepare myself for this?
Answer
Gym's are good for building "core-fitness", as in muscle strength (if done properly) and you can run on the treadmill and swim in a pool, etc, but nothing beats training as close to what you will actually do in a Tri. I have no idea how fit you are., and therefore depending on your fitness take it as slow or quick as you feel comfortable at - If you are relatively fit, I would recommend training for at leat 3 months before entering any event, and only if you are ready, enter a sprint (400m swim, 20k bike, 5k run) - don't do anything like an Olympic distance as your first Tri unless your are very fit to begin with. If you are just starting a fitness regime, and are not particularly fit, give it a few months more. But if you put the work in, you well get the results out - Triathlons highlight this more than anything I have done before.
If you are not a good swimmer, of have not been coached in any way recently to swim front crawl properly, you will need some help in that. The swim, though the shortest part of the Tri, is the most technical part, and its also the part most people think is impossible at first. Spending time on a few swim lessons (not how to swim, you understand, but how to swim better, smoother, effortlessly if possible) will pay enormous results. Once learning the technigue, nothing beats regular swim sessions, properly mapped out with drills and technique sessions. All thi type of info is esay to pick up on the web (www.tri247.com, www220triathlon.com and other websites) I would recommend finding a local team/cub to join as well because you should find they have some sort of coached sessions as well. Get the right kit as well - some cycle short type swim pants, good googles and perhaps a pull bouy for strength sessions (www.swim4fitness.com is a good site for Tri training plans, etc).
The Bike - general fitnes will help with this, as will the right bike (road vs mountain bike), but don't worry if you have a mountain bike. Just get out on the roads and once again look around/ask for advice on training plans, etc. Again, nothing works more like training as you would race, so do as much as you can on the bike rather than on a stationary gym bike. Some people swear by Spinning Bikes sessions for upping their fitness, some other use Turbo Trainers - these are both good in suplimenting your training if the weather is bad, etc.
The Run - this comes at the end of the race, so don't underestimate this thinking you can run ok - you will be tired, depending on how much you put in on the swim/bike. Invest in a good pair of runners, and do the 3 types of run training - Interval, Distance and Tempo. Interval training is a great way to increase fitness - this means though a 30 or 45 or 1 hour session, do some effort sessions - so for a 1 hour session, perhaps do a 10-15m warmup - gentle run, then do some speed sessions, or up hill sessions - no longer than 1 k per interval at most (start of running up a shortish hill quickly, then jogging back down, repeat 5 times, run quick (not sprint just quicker than normal for 2 mins and then jog/walk for 1, etc), and then do a 10-15m warm down.
Tempo - simply run at the same pace for a set time (best done on a track) or distance, and then slowly over the next sessions to run futher for the same time, of faster for the same distance, etc.
Distance - run a normal pace for increaseing distances over a period of weeks, even months - remember, if you are doing sprint or olympic tris (what ever you aim) you only need to be able to run well for those distances (5k or 10k) so don't think you have to run for 26miles just to get fit - run the race distances as well and often as you can using the 3 methods as above.
Kit - don't worry about this at first - as long as you have a hood pair of runners, some proper swim kit (not baggy board shorts and a snorkel mask :0), and a bike, just get on with it, enjoy it, ask people who do it, get involved online, skim the forums, as questions (don't be afraid, if anyone gives you any beef, they are fakes anyway, or have too big ego's). Tri people can and do get obsessed with kit (heart rate monitors, carbon frame bikes, etc) but don't spend heavily on anything until you feel that you can hack the training (3-4 times a week doing at least 1 session per discipline - concentrate on your weakest event (for me the swim) for 2 sessions out of the 4, and then build up if and when you can.
Last of all enjoy it - it has changed the way I feel about and do excercise enourmously, where as before I would join a gym, initially get into it, and then get bored - tri training gives great results if done well and often, and you have the actual Tri events as goals as well for motivation.
I think thats enough for now.....
How do I know if I need my wheels trued?
Alex F
On a road bike. I have 2 triathlons coming up in the next two months and I don't want any breakdowns during my races. Also, how much does having the wheels trued usually cost?
Answer
Spin each wheel by hand when the bike is off the ground. Look at the rim where it passes the brake pads. A wheel that needs trued will look like it is moving from side to side as it spins. Make sure you are looking at the rim not the tire. Often tires have imperfections that make them untrue.
If it moves a tiny bit, I wouldn't bother. If it is very noticeable have it trued.
The shops I deal with charge $10 -- seems to be the going rate. When I carry them in unannounced, they can have them done while I wait. Expect them to dismount the tire while truing the wheel.
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