Question for triathalon women

[briee]

I'm planning to compete in my first triathalon on October 7th just for the experience of completing one. Can you experienced triathaloners give me some advise as to what workouts would best benefit me for the next 3 weeks and what to eat the week prior and morning of the race. I'm currently in a P90X rotation, but wondered if a more cardio intense program would be beneficial. Any other helpful hints would be appreciated. (ie does one take a break from exercise for a certain number of days prior to the race?)

The race is a canoe, bike, run tri at the Kickapoo Valley (just a few miles from my home; for all you Wisconsin or Minnesotan's - check it out). Thanks for your help!

Briee

 

[Gayle]

Briee,

I have no advice, but I gotta say that the canoe/bike/run combo sounds like a blast. Good luck!

 

[Lynn M.]

HI Briee:

Its good to see another Triathloner on the site!! I decided that this year would be my year to "try the tri!" I did a sprint in August ( 1/4 m swim, 12 mile bike, 3.2 mile run) and last weekend I did an Olympic. ( 1 mile swim, 26 mile bike, 6.7 mile run). I trained really hard all summer and finished both of them healthy and pleased w/ how I prepared!

You didn't say what type of distances you are doing, but you probably need to start tapering down both strength ( esp. if you are doing P90X, its a tough series) and your cardio. The taper is really important, you need to be as fresh and recovered as possible when going into the race.

I would focus most of your time on doing what's called "brick training" That is where you do your bike and run back to back, or in your case canoe/bike back to back. That transition from event to event takes some getting used to esp. the bike to run. Your legs need to get used to that feeling of switching activities.

Also practice your "transition". This is the time needed to transition from one event to another.. IE.. getting off the bike, taking off your bike shoes/helmet, and getting prepped for your run. This time will count towards your overall race time. The quicker you can do this, the better your time. I was a slow poke in this part of my event and it really hurt my overall standing. ( Not that I cared THAT much, but you know, still!!

Lastly in re to nutrition.. everybody will be different on what works for them. I can tell you that the night before I had a chicken breast, a baked potato, some veggies, and a dark chocolate candy bar. That morning pre race I had Peanut Butter and Jelly on a bagel and a banana. That worked GREAT for me. I felt like a 100% going into the race. I also did do a Power Gel between my swim and bike and also one between my bike and run. Plus, I did all of the water stops during the run that I could.

It was a GREAT time, and the feeling of accomplishment was amazing. I am not normally a crier and after I finished my Olympic, its was all I could do to not break down and weep! You will have a great time..

Please keep us posted. I am excited to hear about it!!!

Take care, Lynn M.

 

[briee]

Thanks so much for your advise Lynn, this is very appreciated.

The race is a 7 mile canoe, 14 mile bike (many big hills) and a 3 mile trail run (again, rough hilly terrain). Sounds managable to me, but I had no idea what to do to prepare other than more of the same. The transitions were of special interest, I wouldn't have even thought of this.

I have a friend whose daughter is wanting me to be her partner for the canoe leg of it and I want badly to encourage her and get her through HER first triathlon (that's assuming I get through it :7 ). I finished running a 5K this past weekend which I intended to run all out, but happened to look back right after the gun was fired to see my 7 year old with a shoe untied and almost in tears, so I stopped to help him and ended up running the entire race holding his hand. I was a little bummed by my time, but it was worth it as he placed first in his age group and came home with a gold metal. It was worth giving up my goal for his sake. Thanks so much again, I can't wait to give you a report!!

Briee