My bikes
I admit it was tough getting on my bike the first time, but it was tougher getting back on after I wiped out the first time. And my first open water swim? Let me tell you about my first attempt at an open water swim. I stood in wonder at the water’s edge looking at the jellyfish and seaweed, then turned around and went home without going in. And the run, which my NaNa still can’t believe comes after swimming and biking?
I love it all.
I love going to the beach to practice swim starts and having beach-goers wonder what the heck I’m doing. I love that people gape at me when I tell them I get up at 4:30 in the morning so I can get a two hour workout in before I head out to work. I love that I have a fancy (kind-of) road bike that’s so light I can pick it up with one hand (and stuff it into the back of my hatchback). I love looking online for new races and signing up as soon as registration opens. I love talking to people about swimming, biking, running, racing, triathlons, duathlons and the camaraderie I feel with people who understand the craziness and dedication that come with those things. I love ME, because I am pushing myself far beyond what I thought I’d be capable of.
In 2010, I was full of self-imposed limitations. I had an infinite list of things I couldn't do, and a detailed list of excuses to back it all up. I set some goals for myself that year – a set of New Year’s resolutions to sign up for several local running races - which I fully expected not to keep, continuing a long line of failures. But that year was different. That year I did everything I set out to do and absolutely loved every second of it. So the next year, I decided to push myself a little farther and sign up for a sprint triathlon, and on Jan 8th 2011, I finally became the woman I never thought I could be.
Tomorrow starts my first season of being a triathlete. I have another sprint on August 24th . bt I’d considering to take a break and Travell ..... I outlined 100 reasons why I was not capable of something like that. The words I hear most – the words I said myself when someone mentioned a triathlon to me the first time – are “I could never do that.” Yes you can. You may not be able to go out and do it today, but if you train and you dedicate yourself to being successful, then you will be. Henry Ford said, “If you think you can…or if you think you can’t…you’re right.” It’s funny (and kinda cool) that new people I meet think I’ve always been like this. I must really be enjoying it!
So if you’re reading this because you’re still not sure, sign up for just one – a short sprint. I’ll bet you next year you come back to write an article about how that one race changed your life. Maybe you’ll become a triathlete, too.
Essential items for your race bag:
- Wetsuit or swim suit
- Swim goggles
- Suntan lotion
- Warm up oil
- Bike shoes
- Socks
- Helmet
- Sunglasses
- Run shoes
- Hat
- Towel to place running shoes and gels for run, stand on when you change
- Bottles-High GI Carbs (freeze them, if you like), after race recovery bottles –High GI Carbs, protein, electrolytes
- Energy gels/bars
- Bananas
- Toilet paper
- Race clothes
- Race numbers
- Plastic bags to cover stuff in case of rain
- Marker so you can find your stuff easily (balloon, flag, etc.)
- Pam to spray on edges of wetsuit to ensure easy-off.
Early bird gets the worm
Know where you’re going, and give myself time to get there. Get to the race early! There may be lines up to 90 minutes before the event. Find a good spot to rack my bike equidistant from where I need to run in and out.
The expo
Walk around and get into the spirit of the race.
Transitions
Walk from the swim finish to the transition entrance to your bike. Walk from my bike to the bike transition exit. Walk from my bike to the run exit. Do it again
Properly and effectively laying out a transition area
Lay out your transition area on your bed the night before to ensure you have everything. Bring a sports bag to pack gear into the triathlon venue. Also, a small collapsible ice chest for hydration is helpful. Try to get on the outside end of bike racks – there’s more space, and it’s easier to find your bike. Find out local rules –can you leave a bag or an ice chest in the transition area?
The set-up I did or wish I had done:
- Rack and secure my bike
- Place a bath towel on the ground parallel to my bike
- Take race belt with number for run and place running shoes on top of number (some will safety pin their number on their shirt, but I find that flapping is very irritating)
- Make sure that the tongue of my shoes and laces are open
- Place bike shoes on the towel directly behind running shoes
- Loosen up the straps and ensure they’re open and ready…place socks inside
- Leave the portion of the towel to the rear of my bike open to stand on
- Place a water bottle near this area to wash away any debris that I pick up.
- Make sure I know where my hydration is located
- If it is hot, bury running cap in the ice chest
- Place helmet on aero bars or bike and put shades inside
- Place shirt on top of bike seat, so it is just within my reach.
- Run through everything mentally to double-check and make sure that I haven’t forgotten anything, then place my hydration on my bike.
- Reset my bike computer.
- Double-check to make sure my bike is in the right gear (small chain ring in front and a gear that I can easily push coming out of Transition One).
Warm up and stretch -- enough to break a sweat and get the blood moving to your muscles.
RELAX AND WAIT
I Use the time to warm up, then find a quiet place to read or listen to music. Warm up and stretch again before you start your race. Sip on water, but don’t overfill yourself -- take in about 6 oz. H2O.
Day before the race
Avoid all types of caffeine and alcohol--careful with energy drinks, most have caffeine. Focus on full hydration. Get urine as light in color as you can. Take in mostly complex carbohydrates, at least 100-200 grams before I go to bed. This makes sure glycogen stores will not be totally empty in the morning. If you take in too many calories, your body will convert the excess to body fat
On the morning of my race
I Drink enough water to make up for non drinking hours of sleep. Get in another 100-200 grams of complex carbohydrates. As the day goes on, every 3-4 hours have another 100-200g of complex carbs. I make sure your my last meal is 3-4 hours before the race. If I need carb calories closer than the 3 hour mark and your last meal was longer than 3 hours ago, sports drinks will work; you can sip that up to 15 min. before the race. If race lasts longer than 45 min. pick up sports drinks and water as I go.
Post race
Sports drinks are perfect for a quick post race recovery. I mixed mine with two scoops of whey and was really glad I did--absolutely perfect! Potassium is lost in sweat -- bananas are a great source for that. When I get home, eat a balanced meal of complex carbohydrates and protein. Replenish your glycogen stores and rebuild the muscle you broke down.
Decide if you are going to fish or cut bait, then DO IT!
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