The Novice Triathlete’s Guide to Long Course Triathlon

April 30, 2012 By David Hollyoak 2 Comments

Finishing is Always Amazing http://www.kevin-everett.com

Having a dream to do an Ironman or other long course triathlon is something that many of us have. This guide – written by @irontwiglet - is to help you turn that dream in to reality. There are lots of ways that you can spend you money in triathlon trying to go faster.

The Novice Triathlete’s Guide to Long Course Triathlon tells you bluntly that your body is your greatest weapon and that by focusing on it you will achieve that dream, faster, wiser and if not with a full wallet at least with one that still has some space on the credit card to treat the family and say thank you.

The Novice Triathlete’s Guide to Long Course Triathlon

Finishing is Always Amazing http://www.kevin-everett.com

You can see the finishing chute and the timing gantry ticking away those last few seconds, through sweat laden eyes, 70.3 or 140.6 miles after crossing the start line. You have achieved what you set out to do. But you’ll be asking yourself

“Could I have done it better?”
“What if…?”

Probably for days or weeks afterwards. This guide should help you to negate most of the ‘What if?’ scenarios and giving you the best possible chance of fulfilling your potential as a novice long course triathlete without giving up your job and family life and paying for a professional coach.

I decided to put into words the way that I became a long course triathlete. I can guide you through the myriad of back lanes, away from the techno babble City of Deep Section Carbon and get you onto the main trunk road to becoming an Ironman. Some of the mistakes I’ve made and most of them I’ve seen others make. I have always looked at things logically and calculated what I need to do to achieve my goal.

My approach into long course triathlon came from two seasons of short course racing where the race frequency was hectic to say the least. Never really being able to focus on training, because racing got in the way! This method has given me 6 Half Ironman finishes culminating in a Ford Ironman 70.3 World Championship slot in 2008 and the ITU Long Course AG World Championships in 2009 and 3 full Ironman finishes over 3 seasons.

With an Ironman personal best of 10hr 32m, with all 3 Ironman marathons around the 3hr:40m mark. As you can see I haven’t raced heavily in long course triathlon, that is one of the key factors which has allowed me to get consistently good results without burn out and injury.

This is a Good Starting Point

The Novice Triathlete’s Guide to Long Course Triathlon‘s objective is to give you an insight in to what it takes to complete a long course triathlon as a novice and enjoy it. It’s not an exhaustive reference of training sessions and prescribed heart rates but it should let you, if you wish to do so, build your own plan that you can use and adapt as you progress. Training doesn’t have to be rocket science.

It’s nice to have spangling new gear but don’t get over fussed with technology, some feedback and training logs can help but its basically something we do for fun and should remain so by keeping things simple. A good reliable time trial (TT) bike will help, but punctures can be repaired and running shoes are relatively inexpensive, you need to focus on your engine. Try to make your body and your equipment as efficient and reliable as aerospace technology.

The reason I use the term long course is because there isn’t a lot of difference between Half Ironman races and the full Ironman. That sounds crazy, as its twice the distance but trust me every time we step up the distance you just have to increase the volume of training and lower your intensity levels. It’s a balance between these two things; the frequency of the sessions should be the same.

You’ll need to be committed, flexible and mentally strong to get you through some tough experiences throughout your training. It’s not easy, but like most things in life the best things are worth the hard work. Talk to your family about your goals, ask for their support and make time to support them when you can. Your time will be at a premium.

The training is not to be taken lightly, as a novice you’ll get round any short course triathlon or even a stand alone marathon, but you’ll never blag it through an Ironman, you will be found out if you haven’t trained sufficiently or correctly. It will hurt, even if you succeed but you may not succeed at all without proper preparation.

You’ll Grow Your Mental Strength

Mental strength is everything in Ironman you will with no doubt question your physical ability, which is controlled by your bodies own safety valves. You will need to push through these boundaries and recognise when to hold back. We all have limitations of our physical ability dependant on age, gender and past sporting experience but we all have the potential mental strength in equal quantities. My opinion is that we can only improve our sporting performances by 15% physical adaptation but 85% through mental strength.

You’ve probably done some Sprint and Olympic distance races already. So you’re aware of the basics of triathlon. Before you start specific long course training you do need to have a good base fitness otherwise your body will hold you back and the probability of injury will increase. Six months of preparation is plenty for your first Half Ironman race, but you can do longer builds but the chance of burning out mentally and physically also increase. Ironman can be done with the same build period but I’d recommend a half distance first , it’s a great way to learn and hone in on your race skills, without risking a very long and painful day out if you’ve got it wrong.

There are many different opinions on long course triathlon training and this is mine, it may not be right for everyone but it works for me and you have to start somewhere, so give it a go. But this article comes with a guarantee, that you will make your first (or next) long-distance triathlon a momentous success, if you plan correctly, trust your training and believe in your own ability.

Check out this guide to mental strength

Chapters in the The Novice’s Guide to Long Course Triathlon

1. Goal setting

2. Preparation

3. The basic training week

4. Progression

5. Swim

6. Bike

7. Run

8. Transitions

9. Nutrition

11. Race specificity

12. Tapering

13. Race strategy

14. Injury

15. Top tips

1. Goal Setting

You need to have an objective for your race, even if it’s just to complete the event. Be honest about your goals and use shorter distance races to gauge your ability to achieve your goal. Times aren’t everything and courses will have differing profiles and obstacles that will effect your times. I’ve done Half Ironman races that vary from between 4:30hr and 5:30hrs and the latter was my best ever performance, qualifying for The Ford Ironman 70.3 AG World Championships.

Decide upon the race you want to do and adapt your training and goals to that course. For example, if it hilly ride plan some hilly rides, if it’s a sea swim plan a trip to the seaside and try it out (it’s a completely different experience to lake swimming) etc. Don’t expect to achieve a personal best on a tough course, adjust your goal finishing times. There are no ‘easy’ courses, but there are tough ones, so find out about how tough the course is, you can normally tell from the winning time if it’s a toughie or not.

Read this post on Goal Setting

2. Preparation

Sit down and prepare your training in advance rather than of just going into it on a random basis.

Work out the maximum amount of hours that you can commit to. This is going to be your maximum volume week of which there will probably be only three. You can then work backwards from about 3-4 weeks from your race date (this will allow for a taper period) and steadily reduce the volume to the beginning of your training. Again be realistic about these figures. Consistency is the key to progressive training, over estimate the hours and you’ll be 2 steps back 1 step forward throughout your training build and will seriously cut down the amount of quality training you do. Going into a race a few % under prepared is much better than going in over trained.

Plan how you’re going to log and assess your training. Find an online training log or software package that you can understand. Simplicity is the key here; too complex and you’ll fry your brains trying to work it out. Stick to this log all the way through your training and assessment will be easily readable. Simple bar graphs of time and mileage in each discipline can tell you a lot about your training.

The science and technology in triathlon is mesmerising, don’t get bogged down by it, it can lead technical frustration. Enjoy your training. Gadgets will be everywhere, some may have a use such as aero helmets and some will be just massaging your wallets! I’m ‘Old Skool’ and I concentrate on the simplicity of HR (heart rates) and perceived effort. Having a ‘feel’ for how hard you’re working is priceless.

You need to read about the race you have entered. Find out as much as you can and ask triathlete friends who may have already done it for tips. Get a plan, stick to it, get fit, get efficient and above all enjoy the training.

3. The Basic Training Week

The first month is the time to trial and work out your routine. Keep the sessions light, use it for conditioning your body ready for the harder work that will follow. You want three sessions for each discipline and you can add a strength session in once a week in the early weeks of your plan to help general conditioning. Gym sessions or core stability sessions such as Yoga or Pilates are excellent conditioners. So that adds up to 10 sessions a week. This is the optimum requirement but missing the odd session due to time restraints will not undo your fitness, you’ll just progress a little slower. Never try to catch up on a missed session, leave it and move on. Of the 3 sessions in a discipline focus should be on different aspects of fitness i.e. 1 easy/recovery, 1 steady/tempo or form skills and 1 endurance workout. Try and work out a timetable that leaves an easy/recovery session the day after a hard work out. For example:-

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
AM	Easy swim	Endurance run	Bike turbo session	Yoga		Swim endurance	Bike endurance
PM			Swim technique	Run tempo	Bike easy	Run easy

Where you have easy sessions you can always take this as a rest day as the training progresses if you feel fatigued. Also as the training progresses, add the easy run on to the end of the bike endurance session as a ‘brick session’. Keep the easy sessions the same volume for the duration of your plan add a little diversity and a touch of intensity to your tempo and turbo sessions. Gradually build up your endurance sessions by small increments each week, be in no hurry to get the full distances. You may want to add some short course races in the later months of the plan, it isn’t essential but it can help remind you race specific rituals, just don’t go too hard.

4. Progression

Your training should progress from a base level that you are completely comfortable with after your trial month of the plan. The basic principles of training are simple. We overload our systems and our bodies repair and come back stronger. The rate that we can progress our bodies improvements varies greatly dependant on gender, age and sporting back ground. But the general rule is that we can progressively overload our training by no more than 10% in volume OR 10% in intensity per week without risking breakdown and injury, even then we need to allow a recovery period to allow the body to overcompensate for the overloading we put our bodies through.

On a day to day basis we need to allow a short recovery between each session unless it’s a specific brick session. This may be just a good night’s sleep and an easy day to follow. On a monthly basis we need to allow an easy week where we drop volume and a little intensity to allow for full over compensation to the loading. So 3 weeks on and 1 week easy is the general rule. As we get older we may need to allow a 2 to 1week recovery ratio. This will slow the progression down, but avoid injury and allow us to train consistently.

Keep a training log, this will help you plan and scrutinise your progress. Use a heart rate monitor if you like but learn how to use it properly.

Get your basic stroke assessed via http://swimmingandmore.blogspot.com

5. Swim Training

Unless you’re already an accomplished swimmer I recommend that you get swim coaching to get your basic stroke assessed and appropriate drill work to help correct any errors.

The pace you need to be racing at is going to feel comfortable hopefully, so to get a feel of what your goal pace should be , swim 400m at what feels comfortable and multiply it by 4.75 this should give your goal pace at that current time i.e. 400m in 7mins would give you a goal 1.9km of 33.15s. As you progress this may get slightly quicker so I would reassess this on a monthly basis, but remember its not a 400m time trial its what is ‘comfortable‘.

Early in the training I would limit your swim session to 30mins so that you focus on the technique and don’t swim with bad form because you’re tired. For the endurance session, once you can hold good form for the whole session you can build it up slowly to 60 minutes. For full Ironman endurance swims, you will need to stretch the session up to 90 minutes. The easy swim can be what ever you like, just use it as a recovery after the bike or run endurance session. A club session is ideal to use as your skill/form session.

Cycling fitness is the basis of your race http://www.outsideonline.com

6. Bike Training

Cycling fitness is the basis of your race, but the idea is to use your bike fitness to allow you to go slightly slower than your threshold pace which in turn allows you to run better off the bike. Many triathletes hit the bike hard and then really struggle on the run, this is the biggest and most repeated error made by long course triathletes. A slightly below par bike leg will NOT overly effect your overall race time by much, but if you walk too much in the run leg you WILL hemorrhage time. You may get away with it in short course racing but due to the fatigue you will experience on the run leg of long course it will slow you down to a walk if you over cook the bike leg.

Speed isn’t really the key to long course racing, to be blunt long course racing is actually quite slow for most age group (AG) triathletes and if you average above 20mph for the bike leg as a novice I would be surprised, unless of course you are an exceptional time trial rider. My fastest 112m bike split of 5:19 equates to 21mph which is way below a specialist time trial riders average speed, but that has allowed me to run 3:40 marathons off the bike. So forget about going fast, but concentrate on being efficient. This comes from aerodynamics and endurance rides at your goal pace. If you ride a TT setup you need to ride this once a week, to get used to it, maybe on the turbo sessions if the weather is poor, but as often as possible.

The easy /recovery rides are just leg looseners and can be social or club rides. Just be careful of club sessions as they often end up as being far too fast due to the chest beating males of the species! Training in a pair with similar goals or at least the same race date is ideal for keeping things sensible.

Turbo sessions are great for building up your threshold pace and getting used to aero positions before you go out for the longer endurance rides and when time is at a premium. As I stated earlier I don’t want to get bogged down in prescribing specific sets. You can use almost any type of session which you’ll find in books and on CDs. They all will give you better efficiency in your pedalling techniques. I’m not convinced about spin classes due to the unspecific riding position but they’re probably better than no training.

The duration of the longer endurance rides should start from a point at which you can manage without coming home on your knees! You’ll probably be training the following day. Remember this is a long term training plan. Don’t rush to get to 56m or 112m in your first session. For Half Ironman races its fine to go over distance in training maybe up to 80miles or maybe more for experienced cyclists. You will still gain fitness you can use in your race. But for Ironman I recommend you limit your rides to 112m as a novice and you may only get to this distance once but that’s enough. It’s just a confidence booster to have achieved the distance.

The run is where long course triathlon is won and lost via http://myfitnessdepot.com

7. Run Training

The run leg of long course triathlon is where races are won and lost. It’s the same for AG athletes. Completing the run leg with the minimum or no walking has to be the key to a good time and an enjoyable race. Get it wrong, and it is seriously going to hurt.

Running is also where you stand the highest risk of getting injured. Always err on the side of caution in your run training. Again the run isn’t going to be fast so don’t train fast. A 3:40 marathon/1:50 half marathon is still only 8:20minute per mile. That’s SLOW by marathoners’ standards. As a novice sub 4 hr marathons off the bike are unlikely and that’s over 9 minutes per mile. Concentrating on steady efficient running will greatly reduce your risk of injury. Build the endurance run up from your longest run in your current fitness regime. Progress to 13m for a half ironman but only 18m or 2hr 30 for full Ironman which ever comes soonest.

I have included threshold runs during the training week. These are runs that are slightly uncomfortable in intensity but not fast all out runs, be careful with these sessions .They will increase your run efficiency only if you can handle them without getting injured . Only do them if you have the mileage in your legs from previous seasons, just run them steady if you’re unsure. You could use a walk/ run strategy , this can be very efficient but you may end up doing run /walk in your race anyway on run only training when the going gets tough , if you train on a run/walk strategy and things get tough you’ve only got walk left ! Your easy/recovery runs can be a slow jog.

Triathletes often ask the question ‘should I run a marathon before Ironman?’ The general consensus says no, due to the risk of injury. Personally I have run a half marathon and a full marathon and a half Ironman in the spring build up before all 3 Ironman races I’ve done, admittedly the first one did cause me an injury, but once cleared up I ran my fastest Ironman run leg in 3:38. Maybe I was just lucky, and the consensus is right unless you again have good mileage in your legs. It’s the risk to reward ratio. I’d advise not to go to full marathon distance but a half marathon around goal pace is fine for most long course race build ups for novices.

Slow and Smooth through Transition is Fast and Stressless via http://www.mensfitness.co.uk

8. Transitions

The mechanics of a long course triathlon transitions can be exactly the same as short course transitions, but in Ironman branded races there is a different set up and it varies from race to race. I’ll go through the Ironman based race then advise on what to do in the transitions whichever type of set up it is. They reason for going into this is that it came as a bit of a shock on my first Ironman and it made logistics very important. Something I hadn’t prepared for!

In Ironman you’ll normally get 3 bags to put all your transition gear in. They will be labelled Street Wear, Bike and Run. When you register you will get your numbers and all the bags and stickers you need and a full set of instructions. READ THEM carefully. But the basics are that you have your all the swim gear you will need from arriving in transition to going to the start of the swim in the Street Wear bag. In the Bike bag you will have EVERYTHING you may need on the bike leg. And the Run bag everything you’ll need for the run leg.

You’ll check in your racing bike and the bike and run bags normally the day before the race. The bike is left on the racks and you hang your bags in a specific place in the changing area which is separate to the racking area. You keep your Street wear/ swim bag with you so you have it for the morning of the race. You will be allowed access to the racking area on race morning to pump up your tyres and add your nutrition to the bike but may not be allowed access to your bike and run bags, so make sure you have everything you need packed in them.

On race morning you’ll go to your bike with your Street wear bag (full of your swim gear), do the bike check, pump up your tyres, put nutrition on bike etc and change into your swim gear and put your clothes into the Street wear bag. This is then dropped at the Street wear bag drop and will be handed to you at the end of your race. Then it’s off to the swim start and the race begins. Have water and maybe a gel in your bag so you can keep hydrated down at the swim start .You’ll then come in from your swim and go to the changing area/tent. Pick up your Bike bag and go to the changing tent. Change into your bike gear, deposit your swim gear bag in the Bike bag and drop into the bag drop on the way out to your bike. Coming in from the bike leg you’ll head straight in to transition where (dependant on the race) your bike will be taken from you and they rack it or you run to your rack and rack it yourself. You then jog to the changing area/tent pick up your Run bag and change into your running gear and put your bike gear into the empty Run bag and drop in the bag drop area on your exit onto the run course. It sounds complicated but if you read your race instructions it will become apparent.

You may just encounter a normal transition where you just have all your kit around you bike in the racking area. Ironman Switzerland uses this type of transition, but Ironman France and Austria use the first method. Just check on your race’s website to see which method they use.

Here’s an example of what you should need in each bag:

Street Wear bag

Goggles

Wet suit

Body lube

Trisuit

Swim hat

Water

Energy gel

Pump

Bike shoes (if not in the Bike bag)

Nutrition for the bike leg (bottles /gels and solids)

Sunscreen

Bike bag

Helmet

Shoes (if not on the bike)

Socks

Number belt

Glasses

Sunscreen

Run bag

Running shoes

Visor or Cap

Sunscreen

There is no need to rush in transition, make sure you have everything you need before you leave transition, it’s a long swim, ride and run so it’s important you are comfortable for the duration of each discipline.

Put sunscreen on before and during the race 10 to 16 hrs of sunlight will frazzle you if you don’t. There are specialist sport sunscreens that will give you maximum protection, check them out. Even the pro’s stop to screen up and wear a visor or cap for protection on the run. I prefer a sweat banded visor, it keeps the salt and sun out of your eyes. But it allows your head to cool.

Fuelling Ironman Racing: Issues Of Nutrition And Pacing via trainstravels.co.uk

9. Nutrition

Nutrition is known as the 4th discipline in Ironman.

You need to eat well during the whole of the training plan. Plenty of fresh fruit and vegetables, lots of slow release energy carbohydrates, some quality protein and the weekly treat of course. A few beers or glass of wine and the odd donut won’t hurt, but don’t make it your staple diet. As far as supplements go I personally only use energy gels and drinks everything else come out of the fridge or cooker. I believe that too much processed food and supplements restrict your body’s ability to process the natural rate of nutritional absorption. I also don’t use caffeine other than in a cup or at the end of the race, that way it’s more of a boost than a craving.

Race nutrition is very specific. This is where you need to get it right, you will burn up more calories than your body can store, so you’ll need to take onboard around 250 calories an hour. Even this amount will leave you in a calorie deficit at some point during a full Ironman race. I’m 60kg and 250 calories an hour suits me, find out what you can take on board by trial and error in training.

Everyone is different and you’ll need to try everything in training first. Find a brand of nutrition that you find palatable and make sure you take your own supply to the race unless you happen to be using the official branded nutrition of the event. You need to try it out at your race pace, this is very important, to get your body used to absorbing the calories at race pace. Otherwise you’ll be shocking your system come race day which will lead to a lot of intestinal discomfort.

I’ll give you an example of the race nutrition that works for me and is pretty much text book. This should work for both half and full Ironman races; it’s just the hourly consumption of calories that count.

Race Week Diet

In the week leading to the race you’ll want to eat well, cut back a little on the protein as this will fill you up and stop you from consuming enough carbohydrates. Don’t go mad but don’t go hungry. Eat some salty snacks to make sure your sodium levels are topped up and hydrate with water or electrolyte drink. Don’t overdo the hydration; I’m sure we’re all aware about the dangers of hypernatraemia. If not read up on it, it can have dire consequences.

I like to eat a BIG meal on the Saturday lunchtime and a snack on the evening before the race, if it’s on a Sunday; this allows time for the stomach to empty sufficiently for the early start on Sunday.

Pre Race Breakfast

This should be filling but not too stodgy.

Porridge, toast, tea, coffee and orange juice.

2 Powerbar gels.

Pre swim I sip away at water then take another gel 10 minutes before race start.

Bike Nutrition

Soon after starting the bike leg I’ll sip away at around 400ml of water only that’s in my aero bottle between the tri bars. This is to allow your heart rate and stomach to settle after the swim leg. Now it’s time to start feeding up, ready for the bike and run leg to come.

I prefer Powerbar Energize (whatever you use you need something with electrolytes in it) so I’ll mix up a 500ml bottle (marked in 100ml graduations) at 5 x the recommended strength (10 scoops) which would have been placed in my bottle cage before the swim start and I top up 100ml an hour into my aero bottle and take water from the feed stations to make it up to 500ml (normal strength). This method reduces the weight of fluids you carry on the bike, it always seems crazy to purchase the latest all carbon racing machine and then go and put up to 2kg of water on it when 1kg will do, feed stations come thick and fast so you’re never far from a feed. All this can be done on the move with practice. Try and sip away every 10 minutes and at least 500ml an hour dependant on temperature. At half way in an Ironman bike leg I expect to need a pee, if I don’t pee I know I’m not drinking enough . Your choice whether you stop to pee or not. Me, I stop, honest! It is an automatic disqualification if you get caught peeing on course by the roaming referees. They do provide porta loos which are dotted around the course near the penalty boxes of which you will read about in your race manual. Also at half way I like to treat my self to a Mars bar which is in my bento box (the small pouch attached to the top tube). I also keep a few gels in there to make sure I don’t run out of energy, avoid ‘the bonk’ at all costs. If you take solid foods on the bike you’ll need to stop taking them around an hour before the run, to avoid gastro intestinal discomfort. Take fluids only for the last hour.

Run Nutrition

This is where it gets difficult. You may struggle to feed properly on the run. Most stomach issues come from racing at too high an intensity which stops your body from being able to absorb your calories properly and you begin to bloat (hence the importance of training and feeding at race pace).

I usually alternate water and energy drink at each feed station for the first half, then I’ll start pecking away at an energy gel if I can stomach it, I may use 2 or 3 gels for the second half. In the very late stages of the run I’ll switch to Coke at every feed station (the simple sugars are easy to digest at this stage and it has a caffeine boost). Walking through the feed stations is a good idea as it resets your neuro muscular system and allows you to feed properly.

This is a good post on Ironman Nutrition from Coach Russ Cox

11. Race Specificity

It’s important to be specific in your training. Swim as much as you can in open water. Ride your TT bike as much as you can and run at race pace for the majority of your training. Test out your nutrition at race pace. Add some brick sessions during the later stage of your training plan, swim to bike, and bike to run sessions. Maybe do a long weekend of completing the distance in all 3 disciplines with a good few hours between swim and bike and a night’s sleep before the run, all at an easy pace. Doing some long solo sessions will also help you mentally prepare for the race. There maybe around 2,500 competitors in the race but you’ll all be in your own little world at some point in the race.

12. Tapering

Tapering is when we reduce our training and allow our bodies to suck up the fitness, rest and recover.

The process allows us to go into the race with optimal conditioning, fully recovered from the six months of hard labour.

There aren’t any set rules to tapering; again it’s a very personal thing. Try and remember how you’ve tapered for short course racing and try and adapt this.

I prefer a 3 week taper. I’ll look at my previous weeks training which will have been my maximum volume and cut back volume each week by 60%, 40% and 20% respectively. I do this by cutting bag the length of the sessions and cut a few sessions out all together. I will keep the intensity at race pace or below. Race week will have 3 or 4 days of no training at all to allow for travel and race preparation.

Getting a short swim at the race venue 1 or 2 days before is a bit of a ritual for most Ironman triathletes, a very easy, short bike ride to check the bikes ok and a brief jog at some point. All done by mid morning and then total rest.

Follow Your Plan No Matter How Much it Hurtshttp://www.racelab.com

13. Race Strategy

You need to have a race strategy. You’ve planned and trained hard, don’t go into the race blindly. Be careful of ‘goal creep’ as you near the race. Stick to achievable targets.

Get to the race venue at least an hour and a half before the start; believe me the time will fly by.

Swim conservatively to start with it could be mayhem if it’s a mass start, once you’re in your rhythm get into your comfortable race pace. As you exit the water, think about your transition sequence.

Briefly check you’ve got everything you need before you leave transition. Then remember to ride within yourself for the first quarter of the bike leg, the effort level should feel easy, then as you progress into the bike leg get into the race pace you’ve trained at and stick to it. This is where most long course athletes get it wrong and go out way too fast. People may fly by you, don’t bite. You will see them later in the day, either walking the marathon or on the podium because they really are that good!

On the run you will need to be aware of your fatigue, run steady. If at any point in the first half of the run you feel good then save it for the second half. IT’S ALL ABOUT THE SECOND HALF OF THE RUN. It will get very tough at some point, but keep moving forward, the finish will come eventually.

Physiotherapists and Chiropractors are your Friends. Go and See them!http://nickgrantham.com

14. Injury

If you are lucky you won’t need to read this. But if you do get injured there are some things that you can do to limit your time out of training. If it’s just a niggle then take a few days off training, it may clear up with rest and an ice pack. If it doesn’t or it’s more serious strain then seek professional advice as soon as you can.

If you can’t train through injury put all your focus into recovery rather than just trying to train through it. Or use the down time to read up on the race and do some planning. Keep positive. A few days or even a week off is better than months of under par training. Remember consistency is the key to your progression.

Donate to the British Heart Foundation

15. Top Tips

1. Talk to your family about your goals. Get their support. If all goes well proceed to Tip No2!

2. Set some rules of life balance with family and work commitments.

3. Set your goal, be realistic.

4. Enter the race on the day registration opens. Some races are very difficult to get in to.

5. Plan, plan and plan some more.

6. Get kitted out with reliable gear; don’t worry if it’s not the latest bit of ‘plastic’.

7. Start training.

8. Reassess regularly. Is it going to plan? Be flexible

9. Be as consistent as you can.

10. Eat quality nutrition.

11. Be specific in your training, anything else is junk miles.

12. Focus on developing weak areas, but don’t neglect your strengths.

13. Listen to your body.

14. Have a race strategy and stick to it as best you can, but be ready for a plan B if necessary.

15. Enjoy the whole experience; you will learn something new about yourself. Guaranteed.

So there you have it everything you need to know whether Long Course Triathlon is for you and how to go about it, without losing your house and family along the way!

Enjoy the experience like thousands of others do.

If you found this guide helpful please spare a moment to contribute to the British Heart Foundation which David supports

Finally a big thanks to Run and Ride Events who sponsor David Hollyoak.

Filed Under: Key Content Tagged With: dream, ironman, Ironman 70.3, Ironman Triathlon, long course, Novice, Nutrition, Olympic, planning, preparation, Sport, strategy, Strength training, Training, Triathlon

The Novice's Guide to Long Course Triathlon by David Hollyoak originally appeared on http://www.irontwiglet.moonfruit.com. © http://www.irontwiglet.moonfruit.com

Baking the Cake – How to Peak for your A Race Triathlon This Year

April 30, 2012 By Denis Oakley Leave a Comment

Peaking for Performance is like Baking a Triathlon Cake (C) http://www.bertiesbakery.com

Peaking – or reaching the ideal combination of fitness and form – for your A race triathlon is an art. Too many of us try – and then fail somewhere along the way. I have in several races. Alex Price uses the metaphoer of baking a cake. There’s certainly art in baking – Chef’s are not known for being scientists – but at the same time there are some pretty good rules that you can follow to turn out a wonderful tasty cake.

What you need to bake the perfect cake

The Right ingredients for the cake (the right amounts of training, at the right times)
You then need to combine the ingredients at the right time (timing of different phases of training)
The cake needs to be cooked at the right temperature (volumes and intensities of training and scheduling of REST)
The cake then needs to be taken out of the oven at the right time and the icing put on top when the cake is ready! (Tapering and race specific sessions)
And cut and served! (Executing race day!)
Ironman race day requires all the ingredients of the race (cake) coming together at the right time. Endurance, pacing, nutrition, psychology, form, strength and responding to environmental aspects. All of which the athlete has control over. And all of which an athlete and an experienced and educated coach can tailor and mix in order to peak at the right time…. Not 4 or 6 weeks before, which is seen very often. This often results in the athlete arriving to race day lethargic, tired or sick, rather than jumping out of their skin and ready to race – a burnt cake or one that is cooked on the outside and runny in the middle!
In order to reach this peak, the last phase of training or the last part of cooking the cake – Race Specific Sessions are a key element. This really ‘tweaks’ the body to get it ready to race. These sessions are done to train the body to get it used to the rigours of what it will face on race day and always should mimic the race terrain as much as possible.
The icing of the cake and then eating it, is the fun part of the whole process. There is definitely an art to getting it right, from the race specific sessions, to the taper and then race day. Most importantly make sure you enjoy it, as this is why we do the sport and where the rewards of the carrot cake and cream cheese icing are found!

Happy racing and you can read the full article on Alex’s blog

Filed Under: Articles Tagged With: Alex Price, Article, Baking, Carrot cake, Cooking, Peaking, Performance, Tapering, Train, Triathlon

BAKING THE CAKE – PEAKING FOR THE ‘A’ RACE by Alex Price originally appeared on http://ap10.com.au. © http://ap10.com.au

Duston Sprint Triathlon Course Review – Matt Iceton

April 27, 2012 By Denis Oakley Leave a Comment

Duston Sprint Triathlon has some small hills (C) www.justracinguk.com

Triathlon Name

Duston Sprint Triathlon 400m swim / 20km bike /50km run

Country

United Kingdom

Triathlon Date

Sunday, April 22, 2012

Who Are you?

I am a 19 year old economics student currently studying at the University of Birmingham. I belong to their triathlon club, and will be captain for the 2012/13 season. Been involved in triathlon for a few years but this is my first year of serious competition. My sporting background is swimming.

Race Category

Male 19-25

Why did I do this race?

This was a local race for me while I was back over the Easter break. Also being a sprint triathlon, it is a good race to kick off the season and see where I am at.

The Swim

The swim was a 400m pool swim. 16 lengths of a 400m pool, with multiple people in your lane. The numbers of people in each lane decreased the faster predicted swim time you had.

The Bike

This was a one loop, non drafting, 20km undulating course, in scenic Northamptonshire countryside. A few big hills to contend with makes for a tough but interesting bike leg. After the ups and downs and one steep ascent, there is a good flat back straight to pick some speed up on and take you back to transition. No feed stations, but not required given the length of the course.

The Run

The one loop 5km run is set on pavement and has a few slight hills in it but nothing major. The course takes in the start and the end of the bike course, making for a good finish with spectators cheering you on for the final 800m. No feed stations, but not required given the length of the course.

Transition

There is a short distance from the pool to the transition area, and again a short distance to the bike exit. Although well marshalled there are still lots of people in small space which lead to a few collisions with people not paying attention.

Race Organisation

Both the bike and run course were well signed and marshalled throughout, with marshalls at every turning. A clear briefing and very helpful organisers with a specific person just for answering your particular questions. A friendly atmosphere with a number of spectators.

Top Duston Sprint Triathlon Race Tips

With a hilly bike leg, practise on the hills is a must. There are a few steep descents but they carry you into the next hill. With a reasonable amount of traffic on the road and at some turnings it is a good idea to remain aware of traffic. Dismount lines are close to transition so remember to ease of the speed, there was at least one crash here. Stay alert in transition as there are people moving in all directions.

How did you do?

Was a good season opener in 1.01. A decent swim and a marked improvement on the bike. Still some work to do on the run. 20th out of 480.

Verdict

Overall a good triathlon, whether you are a novice looking to complete your 1st triathlon, or experienced triathlete looking for your first race of the season. A friendly atmosphere with all abilities taking part. I would definitely do it again. Only improvements would be for people to have more awareness in transition but this a generic triathlon problem. A nice way to start the season.

You can follow Matt Iceton on Twitter @matticeton

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Course, Duston, Easter, Matt Iceton, Northamptonshire, Review, Sprint, Triathlon

12 Time Kona Finisher Battles Cancer – Give Him Some Support as You Race

April 27, 2012 By Denis Oakley Leave a Comment

Steve-O - 12 Times Kona Finisher - Brain Cancer Sufferer (c) Finisherpix

This is Steve-O. He’s finished Kona 12 times. He’s got brain cancer.

He was meant to be running the St Anthony’s triathlon this weekend but can’t.

“I have a request. I was suppose to make my debut back to running this weekend at the Race for the Cure 5K. Due to my Dad’s health situation and fight against his brain tumor, I won’t be there. I was wondering if in honor of my dad, Steve Smith, if anyone who is running it (or any races) if you could tape his name to your shirt?? I was thinking “Steve-O” since that’s what all his training buddies call him.
For those of you who may not know my dad, he is a world class triathlete who’s been competing in triathlons for as long as I can remember. He’s finished 12 Kona Ironman World Championships and he is a champion triathlete and recently earned the distinction of USA Triathlon All-American (for the umptheenth time). He’s also been nominated into the High School Swimming Coaches Hall of Fame. I could go on forever with all his achievements, but to sum it up- He’s BAD ASS!! He was suppose to compete in St. Anthony’s Triathlon in St. Pete’s, FL this weekend.
Any support will be appreciated and hope all this energy from everyone will be sent his way to help in his fight. Send pictures to me or my Dad of you in the shirt, he’d be touched by the thought and it will give him more courage to know he has so many people on his side. Thanks!! Sarah”

We often think that because we are triathletes – that we exercise a lot, we eat healthily – that we are somehow immune to the ravishes of time and illness. We aren’t. But at the same time the experience that we’ve gained from triathlon – persistence, determination, grit, learning how to suffer – can help us as we face the other trials that will surely come in our lives. Steve-O is facing a big trial now.

We can’t, most of us can’t, gather round him pshyically and give him the comfort we would after a bike crash, but we can give him solidarity and support.

@Dustin Hinton is gathering photos of triathletes supporting Steve-O on his blog.

Um yeah, so this dude is for real… 12 Kona finishes?? Are you kidding me?? He is more than real, he is pure Ironman.. So let’s help a bro out and do exactly what his daughter has asked of us. If you are racing anywhere soon please Write, Tape, Make a shirt, or something with “Steve-O” on it..
Hell put it on your hat, visor, tape it to your bike… Be creative.. It’s free and it’s going to give Steve a feeling of brotherhood among us.. Then email those pictures to me [email protected] so I can get them to him… He has felt it on the course but now he needs to feel like he is still out there with us.
I don’t know Steve, I have never met him, but we all share something in common,
we all are chasing the Ironman, always, just like he is now…

You can help in a few ways

6 Easy Ways to Support Steve-O

Get out an old race T-shirt – write “Steve-O” on it and send it to us (denis at beyondtransition dot com) or @DustinHinton (Dustin at DustinHinton dot com)
If you’re racing this weekend – have “Steve-O” written on you\

As a body marking
On your helmet
Pinned to your tri-suit

If you’re supporting Write Steve-O on the ground in chalk or take a placard
Record a Video and post it to Youtube – easy to do on your iPhone or Android (just email the video and we’ll do it for you)
Share out this article – or Dustin’s
Race hard and fast and as you do think of Steve-O and push a bit harder

Filed Under: Articles Tagged With: Cancer, ironman, Kona, Steve-O, Triathlon

Are You a Quitter? When to DNF in A Triathlon

April 27, 2012 By Susan DuPont Leave a Comment

Gutted with a Stomach Upset...DNF

Should you always finish a triathlon? Is a DNF against your name a sign of failure? Are you a wimp if you quit during an Ironman?

We’ve all heard it, that quiet murmuring that gets whispered at triathlon races whenever an athlete, for whatever reason, doesn’t finish a race: DNF Did. Not. Finish. Just three simple letters, but what an impact they can have on an athlete’s psyche.

Entering my ninth season of triathlons, I have been fortunate to confess that I have never DNF’d a race. I say this with mild trepidation because odds are, if you are active in triathlons, you are going to have a DNF at some point, the question simply becomes when. There have been a few close calls for me over the past few years.

There was my second Ironman in Florida where not only did my tube get punctured, but my tire was sliced open as well. After sitting on the side of the road waiting for the IM support crew for an hour, I decided that finishing the race was more important than my botched time.

Then there was my Ironman in Austria, where severe thunder and lightning the last twenty plus miles on the bike coupled with strong winds and rain left me a crying, nervous wreck, but by the time I got back to transition the storm had abated as had my thoughts about quitting. So when is it every okay to DNF, if at all? Should you DNF if a race isn’t going your way, or should you force yourself to cross the finish line even if it means jeopardizing your health? Consider the following before you decide to call it quits.

Your Health

Ultimately the most important factor in any race is your health. Likewise, you know your body better than anyone else, so don’t ignore warning signs that it might be telling you. Are you throwing up repeatedly? Feel lightheaded or dizzy? Have severe cramping and/or diarrhea every couple hundred feet? If so, do NOT take these symptoms lightly. While these may go away, if they continue, you should definitely consider bagging the race.

Your body is letting you know that something major is wrong and that continuing may only exacerbate your condition. Similarly, do not ignore chest pains and numbness as these could be a sign of heart problems. Often, slowing down or walking and taking on fluid or nutrition will do wonders for alleviating many of these ailments, but sometimes if they persist, it could be an indicator of a bigger problem. At many races, particularly the longer distance ones, medical staff is always available, so don’t be embarrassed to ask for assistance. Also, if medical staff advises you against continuing in the race, please heed their advice. There is no race that is more important than your health and safety.

Time

When it comes to time, your race goal plays a major role in determining whether or not you should call it quits in a race. Is this your first race ever? Is it your first Ironman? Are you trying to beat a particular time? While these may seem like silly questions, they become incredibly important when evaluating whether or not you should continue. If your goal is to simply complete or finish a race, then walking or slowing down may seem like an easy fix to keep you from quitting.

If you are racing against a particular time goal, however, the situation becomes a little more complex. This is where many pro athletes differ drastically from age groupers. While most age groupers feel that finishing a race is more important than beating a particular time, pros tend to fall on the opposite side of the spectrum. Since winning or placing means a paycheck as well as recognition with sponsors, most pros tend to bail on a race if their times are not where they should be. Lots of us regular age groupers find this hard to comprehend, but for pros, the decision is completely logical and justified.

This is also why we get so excited and inspired when we see a pro or elite athlete finish a race despite a poor time. Knowing that this triathlete could easily drop out and yet seeing him/her pushing through to the finish is commendable. However, if you are an average age grouper, not making your desired time should not be a reason for dropping out. So if the only reason you can muster for quitting a race is time, then keep chugging along! You may not get the time you want, but at least you will finish and that says a lot!

Breaking an Elbow...DNF via www.canada.com

Injury

This could easily have fallen under the Health category, but injury is different than sickness. If you are injured, your first question becomes, “is my injury so serious or painful that I cannot go further?” If the answer is yes, then sadly, you are done.

But if the answer is “I don’t know”, or “I don’t think so”, then you are faced with a tough decision. It is foolish to continue to race if your injury is going to be more severe by the time you finish. But it is also understandable for an athlete not to know this at the time. When injured our bodies produce both endorphins and adrenaline. Combine this with the amount of endorphins and adrenaline you are already producing while racing and it is easy to see how many athletes finish races while injured.

Some might not even realize the extent of their injuries. You should also think about the big picture as well. Is this a B or C race for you? If it is, then perhaps dropping out due to injury is the wiser decision. Remember, you have your A race waiting in the wings and you don’t want to injure yourself to the point that this race becomes affected.

Hitting a sign at 27mph does this...DNF via www.transitionfour.com

Mechanical issues

There are a variety of external factors, such as weather, that may influence an athlete’s decision to drop out of a race, but the biggest external factor is mechanical. Encountering mechanical difficulties on the bike may also play a role in your race. If you flat on the bike and are without a tube, then you may be calling it quits whether you want to or not.

These “forced” DNFs are always the hardest to deal with as an athlete. You feel trained and ready to conquer anything, but were completely unprepared for your bike seat to fall off (yes, that happens), or for your chain to break.

Let us not also forget crashes. I was hit by a cyclist at IM Louisville at an aid station. Luckily for me, my bike emerged unscathed. His bike, on the other hand, suffered a far worse fate and he was forced to leave the race. Situations like these are inevitable at times and while we may try to prepare for the unimaginable, sometimes our day just doesn’t go as planned. It is up to you to decide whether this malfunction is going to prevent you from accomplishing your goal.

Making the Decision to Quit

There may be a time when we all encounter having to DNF a race. Emotionally, this can take a pretty big toll on anyone’s mental fortitude and confidence. DNF means quitting and to many of us Type A personalities, that is the last thing we ever want to do in a race. While you may hear people say, “I would never DNF a race,” these are simply people who aren’t looking at all sides of the issue.

Being completely rigid in your thinking about DNFs is one way to find yourself backed into a corner. Having to DNF is okay, at times. At other times, maybe not so much. The real trick becomes determining whether your decision is the best for YOU since you are the one running the race. You are the one who has to be comfortable with your decision and you are the one who has to live with it. If you are DNFing, then your conscience should be clear. Ignore what all the haters say and know that at the time, and under the circumstances, your decision was the best one for you.

Have You DNF’d? How did it feel? Was it the right decision?

You can read more of Susan’s articles at Gottatri

Filed Under: Guest Posts Tagged With: Triathlon DNF, Triathlon quit

Do You Suffer? A Sufferfest Review

April 26, 2012 By Denis Oakley 2 Comments

Sufferfest: Hell Hath No Fury Review

This is a review of the Sufferfest Cycle Training Video Hell Hath no Fury. For those of you who haven’t had the joy to discover Sufferfest the process is simple – you download a video and sign up with the immortal words:

“I Will Beat My Ass Today to Kick Yours Tomorrow“

I’ve seen the Sufferfest adverts on Facebook for months and had a look at the site a couple times. It looked good and attractive but I had a couple of doubts. Firstly all the videos seemed quite road cycling orientated and secondly I’m lazy and tend to buy stuff on iTunes so it goes straight to my iPad.

I tweeted one day as I was preparing for a VO2 max session on the turbo something along the lines of “And I wish I had something interesting to watch like a @theSufferfest Video.” The long and short of it was that a download link landed on my desk and I promised to write a review.

I Suffered

Slightly nervous and intimidated by the opening scenes I put it off for a week – plus it didn’t fit with the sessions that I was meant to be doing. Then yesterday it fit with a pre race workout. I’d also manage to lose my powermeter and my Garmin was out of charge – so a nice structured video cycle training session seemed a perfect idea.

I dragged my bike into the study – stuck it in front of the computer – racked up the volume and off I went.

Grunter Von Payne - Sufferlandian Coach - Giving a motivational talk before stage 3

The story of Hell Hath No Fury is that it’s the last 4 stages of the Tour of Sufferlandia and you are Sufferlandia’s last hope.

The bad thing is that I struggle to remember what exactly we did. The good thing is that as a training session it really worked. The camera work is such that you almost always feel that you are part of the pack, the music fits the pace – and is amazing – and as you get tireder later in the session the outlandish storyline sinks into you so that there is a suspension of disbelief and you really do start to engage with the film rather than it being just another training video.

There are 4 stages – mostly at a PE of 7 – 8 with short efforts going up to 9 and 10. The hardest was probably a long climb out of the saddle in stage 2. By the end of stage 3 and 4 (which is a team time trial) I in the zone, riding all out and just following instructions.

I was racing the tour of Sufferlandia and it was great.

It’s certainly hard riding - I was working off the perceived effort and cadence ratings given on screen – my cadence was definitely lower and I think I was also a bit down on the perceived effort as well. I was wrung out at the end – but not quite knock kneed as I have been off some of my coach’s evil gems. Next time I’ll step it up a notch and suffer more.

Why?

Again I think it comes back to the package. Normally I sit on my turbo and stare at a concrete wall for an hour or so – trying to feel my body – with little to distract me. What the Sufferfest video does is helps you to dissociate in a much stronger way than a simple music playlist or training video does and thus enables you to work harder. And because you “know we will be boiled alive if we don’t win” there is some motivation from the authority figure of Grunter von Payne on the screen – even if we our rational minds we think it all a good joke.

Downloading is Easy

My two objections were pretty easily overcome. The file was something like 1.6gb so it took a while to download – I just left it overnight into my dropbox at work – and it appeared on my home computer . Then it was simply a matter of opening up iTunes and clicking “Add File to Library“. Very easy – and it’s now synced to my iPad as well. So totally misplaced technological fear on my part.

Suitable for Triathlon

I think so. Triathlon is mainly solid state riding – keeping a constant power output for long periods of time. This isn’t that but we also need to do lots of intervals sessions to build strength and speed. So it’s great for base and early season workouts where your training is not particularly race specific. It’s also great for breaking the training monotony. I do get bored cycling looking at a grey concrete wall. This was a real treat and I savoured every minute.

Verdict

Definitely worth buying. The videos are good value, well put together and give you a great training ride.

What do you think of Sufferfest?

Disclaimer – we received a free copy of the video which we’re not going to give back We don’t received any financial compensation etc if you click through and go to the Sufferfest site – but I hope you will because it’s great stuff

Filed Under: Articles Tagged With: Cycling, iTunes, Sports, Sufferfest, Training, Triathlon

The Triumph of a Transgender Triathlete – Testosterone or Training?

April 26, 2012 By Denis Oakley 4 Comments

Transgender Athletes: A triumph of testosterone or training?

Transgender Triathlete: A triumph of testosterone or training? (C) BBC

Triathlon like most sports puts men against men and women against women. We compete with and against out own sex never asking what might be different. Chris Mosier is a transgender triathlete. Born a woman he now races as a man after undergoing Testosterone Therapy.

Testosterone therapy is a regular series of testosterone injections that will give a woman male secondary sexual characteristics. These include the obvious hairiness and deep voices but also bigger and stronger muscles and redistribution of body fat.

In the short extract from an original article that originally appeared in Original Plumbing Chris looks at the impact of testosterone on his performance and how he changed from a middle of the pack female athlete with 3 years experience to a male age grouper who regularly places in the top 10.

I am an openly trans athlete. After being profiled in The New York Times, people in interviews have often asked me if testosterone impacts performance. Obviously the answer is yes – if it did nothing to enhance performance, testosterone would not be a banned substance in so many sports. But I had not experienced a change in my own performance that was drastic enough to attribute to anything but dedication and hard training. In a sense, in my first year of taking T, I was progressing at the same rate I had been the year before, which made sense to me because I’ve only done triathlon and duathlon races for three seasons before this year.
My first race after starting testosterone showed no improvement in my results. It was my first half Ironman race (1.2 mile swim, 56 mile bike, and 13.1 mile run) so I didn’t know what to expect, and it was also only a month after starting T; there was no considerable change in my performance. A few months later I did an Ironman race (2.4 mile swim, 112 mile bike, 26.2 mile run) and I didn’t do well enough to give you a finish number, but I was happy with my results.
Fast forward to today, 22 months on testosterone. Another season of racing has begun and in my first race, I finished 8th place in the men’s 30-34 age group; last year I was 10th place in the same race, and I improved my time by six and a half minutes this year, which is drastic for a race that is just about an hour long. In my second race of the year – the race with the bagel/banana/water balancing act and the a-ha moment – I finished 3rd place in my age group. Podium, as they say (the real podium is top 3 overall, I think, but I still got an award for my age group). And I watched the female winner cross the finish line after I had already caught my breath.
Undeniably, testosterone has changed the way my body functions. I am stronger. And I assume that translates to speed and power in running and biking. But to what extent is this the result of T alone? The world may never know. I only know one other trans athlete who continues to compete, and he and I have never chatted about our experiences. But maybe we should.
In that post-race moment, I felt overwhelmed by my reality. Only 15 other guys finished the race before me. I am still competitive racing as male. I have exceeded my own expectations in regards to remaining competitive after transition. And I continue to get better.
This is really my life! And it’s the life I’ve always dreamed of living… maybe even a little faster than I had envisioned it.

On the one hand this story is very strange – few people statistically have trans gender friends – even fewer of them are athletes. Yet on the other hand what Chris has experienced is the change that all men go through during puberty – every year we become stronger and faster. Hormones change our bodies hugely which is why they are banned except under tightly controlled circumstances.

But the journey that Chris has taken is in other ways is the same as many athletes take – each year he has trained harder, with more focus and knowledge – building on what’s gone before. Many of us see similar improvements to our times as we learn how to tri and find the time and effort to train consistently.

What do you think is the reason for Chris’ success? Is it the testosterone or is the training and effort or both?

Filed Under: Articles Tagged With: Chris Mosier, Testosterone, Trans Gender, Triathlete, Triathlon

Being Competitive as a Man by Chris Mosier originally appeared on http://www.originalplumbing.com. © http://www.originalplumbing.com

The Turtle and The Triathlete

April 25, 2012 By James Stewart Leave a Comment

Turtle on Speed via Toyebot on Flickr

We must all try to exhibit a little patience and persistence in training to help us achieve our triathlon goals. Slow to start…. but soon you’ll be a rocket turtle!

Where Do You Want to Go Today?

Sometimes it’s easy to dismiss patience as something newcomers to our sport or distance must display to get ready for the impending challenge. We must all stop for a moment and realise one of the most beneficial things we as athletes can do is take a step back, relax and think about a plan for the forthcoming season or seasons. How are we going to reach the goals we set ourselves and what are we going to do to get there? To step up a distance, the commitment to go for a qualifying slot or PB should be planned after taking that step back.

It’s a very easy thing to say; “yes” – but not always easy to achieve, yet if we carry out our planned routine and respect the challenge we have set ourselves then great things can be done!

I want to Go Fast. NOW!

One of the most frequently asked questions new and experienced athletes alike ask of me as a coach is,

“how long will it take for me to get fit enough to get where I want to be….”

The answer isn’t always well received, we’re all looking for the quick answer but it isn’t always that simple. It can take years to develop strong “bike legs” giving us the performance we desire, and just as long to perfect that elusive swim stroke! On top of that we need to run like the wind and transit between these disciplines like a well oiled machine! Time focussing on our weaknesses is always well spent, and we all love training in the discipline we’re best at. If we approach our goals like they are our favourite discipline and a plan we can move towards where we want to be. Knowing this won’t happen overnight needs a patient outlook, overcoming problems and issues is a challenge but becoming a master of solutions and options will give you the tools to succeed.

But the Tortoise Beat the Hare…

Adaptation comes as we rest and recover, an often overlooked scenario, and if we remind ourselves of this we will start to develop a patient approach. Trust in yourself and where you’re going by being honest about how you are feeling and where you want to end up; this will bring out your best in both training and racing.

Though we must overcome the fear of failure and the unknown, (but that is whole other story!), our team of supporters can help us through. It isn’t just the athletes who need to display the qualities we’re talking about.

Get Faster Year by Year

Taking things slowly with a structured training program, from a professional coach, a Tri Magazine or from the internet, will reap the most benefits as you will unknowingly become patient by committing to the written word. As the weeks and months go by the benefits will be greater the more you commit to your chosen path. These benefits will ultimately see you successfully across the line

Friends and family are one of the most important tools in your training repertoire, long distance racing is less of a hobby and more of a lifestyle. A supportive family network means more harmony at home and the workplace giving the athlete less to think about and greater focus on training. Athletes will spend a great deal of time in working towards their chosen goal and happier athletes are faster! I speak through direct personal experience… I must encourage enrolling the talents of a core group of trusted sports professionals such as a coach, physio., chiropractor or sports massage therapist, expanding your circle will keep you literally moving in the right direction.

So in our ever changing efforts to be a better athlete remember, those who take it slower usually end up fastest.

For more about James visit www.jpssports.net or on twitter @JPSSportsCoach

Filed Under: Guest Posts Tagged With: Coaching, Guest POst, James Stewart, Multi-Sports, Training, Triathlon, Turtle

Ironman Australia Race Guide Released!

April 25, 2012 By Denis Oakley Leave a Comment

Ironman Australia at Sunset bia GjH Prints on Flickr

We’ve just released our Ironman Australia Guide. The BeyondTransition Triathlon Guides aim to prepare you for our big race day and our guide to Ironman Oz is no exception.

We have a detailed breakdown on the swim, bike and run courses – giving you detailed descriptions, videos and tips on all the difficult or challenging parts of the course (Think MFD Hill for IM Australia) – some you may now already – others might have bitten you on race day if you hadn’t read our guide.

We’ve produced about 10 different maps of the course to help you understand it better together with photos of the course at regular intervals to give you a real sense of what the road is like. That’s not all though. We’ve also put together some cool flyby videos – computer generated that take you along and over the course in a couple of minutes – so that you can actually see and feel all the bumps and curves of the route helping you to visualise your perfect race day.

Weather is always a problem and we’ve gone back almost 10 years to get the lowdown on the weather in Port Macquarie during race week for Ironman Australia to produce charts that will help you predict the conditions that you are likley to face – and not just the environment. There are also a ton of charts and graphs analyzing the 2011 race from lots of different angels – that give some suprising and some not so suprising insights into the heart oifn AG racing (yep we’ve done all t he analysis by AG so every chart is relevant to you – not general information)

So do head over to Ironman Australia and have a look – and we’d love some comments to tell us how you think we’re doing and what else you’d like to see in the guides.

Cheers

Denis

Filed Under: Australasia Tagged With: Ironman Australia Race Guide

Metabolic Efficiency Training for Triathletes

April 23, 2012 By Bob Seebohar Leave a Comment

Metabolic Efficiency training helps you burn fat in long course triathlons MSSQuid on Flickr

Metabolic Efficiency training helps you burn fat in long course triathlons via MSSQUID on Flickr

Metabolic efficiency training for triathletes is about teaching your body to burn more fat and preserve limited carbohydrates stores. This is the focus of this article and more importantly, the beginning of improving your health and performance through improving your metabolic efficiency.

What Is Metabolic Efficiency?

Efficiency is a term that is typically associated with better use of oxygen relative to a given work output. For an Ironman triathlete, it can mean how good your swim, bike and run form is. From a nutrition perspective, being metabolically efficient simply means being able to use the nutrients that are stored in your body at the right times.

It is likely that you have heard of this scenario before as it applies to training: as intensity increases, the body prefers to use more carbohydrate and less fat for fuel. The physiological term for this is the crossover concept. Aerobic training can improve your body’s ability to burn more fat but this article isn’t about what we already know. It’s about the relatively unknown effect of your daily intake of macronutrients and their impact on fuel utilization and metabolic efficiency.

Why Be More Metabolically Efficient?

Most Ironman athletes care about losing weight, body fat and not having the GI distress monster creep up on them during training and competition. Improving your metabolic efficiency can help with all three and the best part: there are no pills, powders or potions to take. It is all done through food!

The Carbohydrate Crisis

Carbohydrates are a staple in our eating plan and for good reason. They provide the energy that is needed to fuel the body for training sessions. But during the some times of the year when you may be training less or trying to lose weight, eating too many carbs is simply not necessary. In fact, Ironman triathletes on average, consume way too many carbohydrates at the wrong times of the year!

We know that carbs are beneficial but so are the other two macronutrients-protein and fat. Eating too much of any one macronutrient can lead to metabolic inefficiencies. Focus too heavy on one macronutrient and a state of imbalance occurs. Eat a combination of foods and you will remain in balance and not get thrown out of whack.

How To Become Metabolically Efficient

You mission now, should you choose to accept it, is to teach your body how to tap into those fat stores, of which most athletes have in excess of 80,000 calories!

These simple, easy to implement, nutrition steps will help in your quest to become more metabolically efficient, use more of your fat stores as energy and create a metabolic shift inside your body where it will learn how and when to use fat.

Adopt a nutritional paradigm shift. As you approach your food selection and preparation, prioritize your meals and snacks. First on the plate should be a source of lean protein and healthy, omega-3 rich fat. Second is a healthy portion of fruits and/or vegetables. Then, if you need to, add a few whole grains and healthier starches. The concept when combining nutrients in this manner is focusing on controlling blood sugar. When blood sugar is high, the hormone insulin is secreted and this turns off the body’s ability to burn its fat stores. When blood sugar and insulin are low, the body is in an ideal scenario for using more fat and preserving carbohydrates stores. The way to do this is to eat a protein and source of fiber at meals and snacks.
Follow the 90/10 rule. Stay on track with these steps 90% of the time and allow yourself to “miss” the other 10% of the time. Remember, you are human and life happens. Don’t stress out if you have the occasional miss (sweets, alcohol, chips, etc.). Approach your nutrition plan as you do your training plan and allow some room to deviate.

This shouldn’t be too difficult. However, it will take preparation, execution and commitment on your part. Remember, this is a behavior change that can take a little time to adopt. Start now and remember that this is a change in habit and it is okay if you take a few steps backwards. It’s all part of the process of improving your nutrition plan!

Bob’s book, Metabolic Efficiency Training: Teaching the Body to Burn More Fat, teaches athletes how to structure their nutrition and training program throughout the year to maximize their body’s ability to use fat as energy and improve body composition. Bob’s also written Nutrition Periodization for Athletes and several other books. For more information and to order Metabolic Efficiency Training, visit www.fuel4mance.com or contact Bob at [email protected]

The Metabolic Advantage to Eating Low Carb (functionalfitmag.com)
How To Be Extremely Active And Eat A Plant-Based Diet Without Destroying Your Body. (bengreenfieldfitness.com)
Pro Triathlete Kim Schwabenbauer Talks Nutrition (rev3tri.com)

Filed Under: Guest Posts Tagged With: Metabolic Efficiency Training, Triathlon metabolic training

Rage Triathlon 2012 Course Review

April 23, 2012 By Denis Oakley Leave a Comment

Wendy Jensen on the Rage Triathlon course in Nevada

Wendy Jensen sent us this review of the Rage Triathlon in Nevada where she set a PB and won her age group

Triathlon Name

Rage Triathlon – 1500m swim, 40km bike and 10km run

Country

Nevada, USA

Triathlon Date

Saturday, April 21, 2012

Who Are you?

I am a 1 year old triathlete, who happens to be 52.

Race Category

Female, Athena 50-54

Why did I do this race?

Struggled thru my first Oly last November and finished dead last. Looking for improvement

The Swim

The swim takes place at Lake Mead NRA just outside of Las Vegas Nevada. The water was clear, cool, and dead calm. we swam a rectangle course. easy to follow, well marked.

The Bike

The bike is rolling hills to hilly depending on your perspective and also takes place within Lake Mead NRA. The road is open to traffic, but I found the traffic to be very respectful of riders. The marshalls were great. The turnaround is at the bottom of a hill, so we had to slow to make the turn and had no momentum to start back up.

The Run

The run was an out and back, slight uphill grade, with both the first and last mile on rocky gravel. It was extra hot for April 90+ degrees, so the aid stations every mile were quite welcome. The aid stations only had water or Gatorade, it would have been nice to have some nutrition options at the turn

Transition

The transition area was Loooooong and very far away from the water exit. The bike racks were labeled with signs like 500-550, so there was no real designated spot for your gear. the guy next to me set his cooler right in front of my bike basically using my space and his.

Race Organisation

Packet pickup was slow. waited in line outside in 90 degree heat. As a local, when I got home I found the numbers in my packet didn’t match my assigned number and had to return to get it fixed. I was not the only one. They did a great job of briefing the swim. Good music, Good atmosphere. Iced water bottles and cold wet towels at the finish. What a treat.

Top Rage Triathlon Race Tips

Expect longer than normal transition times. Be prepared for heat, cold, or wind. The weather is the biggest variable.

How did you do?

1st in my age group. and dropped 37 minutes off my PR.

Verdict

I did the Sprint distance last year as my 1st ever Triathlon.this year the Olympic. I think this race will always be a part of my season. It’s in a beautiful area with just enough challenges.
if they could improve packet pickup it would be awesome.

You can follow Wendy on Twitter @watchmetri and her blog Never to Old to Tri

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: Rage Triathlon Review

Sydney ITU Championship Course Review – 2012 – Adelyn Cheong

April 18, 2012 By Denis Oakley Leave a Comment

Adelyn Cheong raced ITU Sydney in 2012 (C) As it says all over the picture

Triathlon Name

ITU Sydney 1500m swim / 40km bike / 10km run

Country

Australia

Triathlon Date

Sunday, April 15, 2012

Who Are you?

I am a fashion junkie and tri-enthusiast who wants to seize each day, who enjoys training and socializing with her home team and pushing physical and mental limits through self-discovery and hopefully become a better person through the process..

Race Category

Female 30-34

Why did I do this race?

It’s super pretty and scenic.. I did it last year for the first time and wanted to return to see if I can better my timing with more training!

The Swim

1 loop in the shape of the letter “M” in the waters next to the iconic Sydney Opera House..

2 things:
1. Choppy waters due to the winds
2. Aussies come with pre-installed gills so if you are a poor swimmer like me, be prepared for a long lonely swim within 5 secs from the get-go!

The Bike

3 loops rolling course over the Sydney Harbour Bridge with some pretty pot-holey road surfaces!

Super fast downhills with some steep uphills!

Beware of the 4 U-turns on the course, of which 3 are hair-pin shaped!

The Run

Rolling 2-loop run, passing St. Mary’s cathedral and the Parliament House.. Very scenic!

2 aid stations with water and Dextro energy drink..

Runners pass the finish line area twice before the finish chute so the music and atmosphere keeps the adrenalin and motivation going!

Aussies seem to have wings so the run course is fast and furious!

Next Page ›

Transition

T1 is an arduous uphill route with switchbacks and steps! Completely self-service but with great volunteers directing and encouraging at several points!

Transition area isn’t fairly set up, with some athletes having shorter transitions than others depending on where the designated age group rack is..

T2 is much shorter than T1 but the same unfairness applies!

Race Organisation

Really well-organized with a pre-race e-briefing.. They did away with the conventional participants briefing but sent an e-booklet with all the information clearly listed out!

The atmosphere was fantastic because racing in the city means that anyone who’s in the city over the weekend can just stand around and watch and cheer! You feel like a superstar from all the people lining the streets! The pros raced the day before the age-groupers and that is an event not to be missed!

Top ITU Sydney Race Tips

1. Work hard on the swim before the race or mentally prepare not to be discouraged when left behind in the swim..
2. Be prepared for a long T1!
3. Ensure gears-shifting on the bike is smooth! Lots of people waste energy or drop chains on-course due to abrupt hills/u-turns/downhills..

How did you do?

I improved on last year’s time despite having my 1st wetsuit swim and my 1st bike crash in a race ever!

The scenery surrounding each leg of the race never fails to take my breath away.. It is so enjoyable when the surroundings are so pretty!

Verdict

Yes! Aussies are such strong triathletes that it is really motivating to race amongst such talented triathletes!

The race course is scenic and lined with spectators who understand and appreciate sports..

Transition area and bike mount/dismount area can really be improved to reduce the incidence of accidents..

You can follow Adelyn on Twitter @iadelyn and on her Tumblr blog

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

ITU WTS Sydney Race Report (triradar.com)
Germany’s Steffen Justus wins ITU World Triathlon Series in Sydney (everymantri.com)
Gallery: ITU World Triathlon Series, Sydney (triathlete-europe.competitor.com)
Paratriathlon takes a landmark step forward in Australia (triathleteonline.com)

Filed Under: Triathlon Reviews Tagged With: ITU Sydney, ITU Sydney course review

Hyponatremia and Triathlons

April 16, 2012 By Jono Rumbelow Leave a Comment

Aaron Ross in a Hyponatremia Coma after Wildflower 2001 via aaron.ross on Flickr

Hyponatremia is one of the risks faced in triathlons - especially for back of the pack Ironman triathletes. Racing long can mean that you take on more water and less salt than you need causing an electrolyte balance that can lead to coma and death.

In this article about Hyponatremia for triathletes Ironguides Coach Jono Rumbelow talks about Hyponatremia and what triathletes can do to avoid it in their big race.

A few years ago I raced a jungle marathon and DNF’d a few k short of the finish after 12 hours. The winner finished about the 12 hour mark – it was a tough race. I’d unwisely pushed the pace up to 10k pace 5 hours before in an attempt to meet a cutoff and overheated. The inevitable result was that I ended up in hospital and my biggest fear was that the doctors would treat me for fluid loss and cause Hyponatremia putting me into a coma.

Hyponatremia is caused by Over hydration

Nutrition during races is vital and unless you have trained with the products you use in a race, you place your body under even more stress, indeed more stress than needed. When you have the right solution, you should have, by default, the right mix of water, salt, electrolytes and all the other nutrients we need to race competitively.
However, we invariably get it wrong when the heat rises. Why? Because we all train at about 5am or 6am, a time that most races have not even started. Instead of sleeping in late on a Saturday or Sunday, and in turn allowing our other half to do so too, we fail to adjust our nutrition and hydration as we never tested it during training in the heat. As a result, when we race on hot days we tend to over-hydrate which can lead to hyponatremia.
Hyponatremia means that there is a low concentration of sodium in the blood. It typically happens in endurance athletes when the heat has been “turned up”—but it can happen at any time. We worry so much about dehydration, yet all the studies show that as much as the top 30 percent of athletes in most endurance events are dehydrated.
So don’t get me wrong; I’m not saying here that you shouldn’t drink—I’m saying you need to get this right from the word go.

Balance Salt in With Salt Out

Simply put, it’s when you replace body fluids lost with just water, while the rest of your nutrition is seriously lacking in salt. Your body will soak up the water quite easily, especially if it is cold, but forget the salt and “Houston, we have a problem.”
The nutrients we consume end up in our blood stream, which feeds our muscles that are hard at work. A combination of too much water and too little salt results in the dilution of the sodium levels in our body. You see, more salt is lost in sweat per hour than is usually replaced by food and fluids, including sports drinks, when the temperature is more than we can handle.
Your body can tolerate a degree of imbalance for a short period of time, but it may decompensate if it continues for too long. Sweat contains between 2.25 to 3.4 grams of salt per litre, and the rate of perspiration in a long, hot race can easily average 1 litre per hour. So, for a 12-hour race, an athlete could lose about 27 to 41 grams of salt. If the athlete replaces only the lost water and has a minimal salt intake, hyponatremia could result.

Painkillers Increase your Risk of Hyponatremia

For those of you who think that it’s OK to take all those “anti-inflammatory” tablets (which I am totally against, by the way) to help with the pain during the run, just remember that these interfere with kidney function and this can increase the chances of you getting hyponatremia.
Signs can be anything from mild to severe; they include nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behaviour. As it progresses, victims may experience seizures or coma, and death can occur. Severe hyponatremia is a true medical emergency.
It cannot be stressed enough that you have got to know what your needs are prior to race day. Rehearse your hydration, feeding, and salt strategy during your training sessions. There are so many variations between individuals that there is no single right answer. Know what your body’s needs are.

Top Tips to Avoid Hyponatremia in Triathlons

Drink frequently to attempt to stay hydrated.
During a long, hot race, aim for a total sodium intake of about 1 gram per hour, as recommended by Doug Hiller, M.D., from experience with the Hawaii Ironman. Please note that this may not be appropriate for everyone.
During training, heat acclimatization, and for several days leading up to a big race make sure that you increase salt intake by 10-25 grams per day.
Sodium is also important for recovery.
Avoid aspirin, ibuprofen, or other anti-inflammatory tablets at all costs.
Check with your doctor if you have any health problems.

Click here to visit Ironguides and find out more about their triathlon coaching

Sodium for Runners (runaddicts.net)
Water, Water Everywhere…but How Much Should You Drink? (sportsmedresearch.blogspot.com)
Overhydration Leading To Hyponatremia (tristupe.com)

Filed Under: Articles Tagged With: Hyponatremia, Triathlon

Hyponatremia: salt & water intake mistakes by Jono Rumbelow originally appeared on http://www.ironguides.net. © http://www.ironguides.net

Duel in The Sun: The Story of the 1982 Boston Marathon

April 13, 2012 By Susan DuPont Leave a Comment

The Boston Marathon, run every year on Patriot’s Day, is quickly approaching, and since most triathletes compete in at least some sort of running race in their off season, I thought I would revisit a blog I wrote a few months back on the book Duel in the Sun: Alberto Salazar, Dick Beardsley, and America’s Greatest Marathon by John Brant. Despite my aversion to running, this book easily won me over. In one word, this book is fantastic!

The book centers around the legendary 1982 Boston Marathon in which Salazar literally shadowed Beardsley throughout the entire race, finally pulling ahead in the final moments to win by a mere two seconds. For most of the race, Beardsley could tell Salazar’s position behind him by watching his shadow on the pavement. Most consider this the greatest long distance race ever run, with Salazar and Beardsley setting new course records, (2:08:51) and Salazar sealing his fate as that year as the world’s #1 marathon runner.

Hard Times After the Race

However, while the story of this legendary battle is exciting, nothing quite compares to the story surrounding the two men’s lives AFTER the race. This becomes the real story and the book does a fantastic job utilizing flashbacks and flashforwards to intertwine the marathon’s story with the horrible consequences each man faces as a result of running this race. Dick Beardsley, who many celebrated as the second winner of 82′s Boston Marathon, went on to run a dairy farm in Minnesota. After a farm accident nearly severed his leg, he became addicted to prescription pain medication, and resorted to forging prescriptions to support his habit (he would take up to 90 pain pills in a day).

Salazar on the other hand, faced an equally grim outlook after his win. Due to severe dehydration (Salazar did not drink any during the race), Salazar had to be rushed to the hospital to receive an astounding six liters of fluids. As a result, Salazar’s immune system became extremely compromised and he while he did go on to win the New York City marathon, he never raced as well again, eventually getting to the point that even jogging was excruciatingly painful (it did not help that Salazar fell into a “more-is-better” mindset which led him to reason that if per week yielded a certain level of success, then would bring even better results.)

Peace

While both men’s lives seemed to be spiraling out of control, each man ultimately is able to find balance and harmony in his own life. Beardsley went on to become a speaker for addiction recovery programs as well as run a successful fishing guide business in his hometown. Salazar was able to finally make breakthrough after discovering the drug Prozac which he credits as helping him be able to return to the sport of running. While he ultimately had to hang up his racing shoes, he still works for Nike and has helped pace the likes of Lance Armstrong in his New York City marathon debut. I cannot even begin here to give this book enough credit for telling these two men’s stories in such a moving and inspirational way. The book reads much like a fiction story, with suspense and drama, and the occasional splash of comedy.

An Inspiration to Us

I found myself remembering watching the Boston Marathon on TV as a little girl and being mesmerized at the blistering pace these runners would set. Furthermore, I found myself with my mouth open while reading about the non presence of aid stations (yep, you had to take water from strangers offering it on the streets) and the lack of high flalutin technology or equipment (Beardsley wore a painter’s hat with holes punched in the top from a knife). By the end of the book, I completely understood just how spectacular both of these men were (as a child my parents named their cat Alberto in honor of Salazar) and how amazing, inspirational, and rewarding running a marathon can be.

The last thing I will leave you with is a question the two men in this book were faced with and one that I myself have pondered over, but can come up with no definitive answer……If you could be the best, win a marathon, win your age group at Kona, etc., but then never be able to race again, or if you could race your whole life, but always remain an “age grouper”, which would you want? This book doesn’t offer the answer to this question, but it does offer up some interesting theories.

You can read more of Susan’s reviews at a Triathletes Journey

Brief Chat: Dick Beardsley’s ‘Duel,’ and More (news.runnersworld.com)
Brief Chat: Alberto Salazar, Part 1 of 2 (news.runnersworld.com)
Brief Chat: Alberto Salazar, Part 2 of 2 (news.runnersworld.com)

Filed Under: Guest Posts Tagged With: Boston Marathon, Duel in The Sun

Fatman to Ironman – How I Became an Everyman Triathlete

April 13, 2012 By Mark D Rucker Leave a Comment

Mark D Rucker after his first Marathon

Have you ever sat on the couch watching the Superbowl and stuffing your face, were you afraid of going to see the doctor, of being diagnosed with something unpleasant…. That was Mark D Rucker and he didn’t like being that way. This is his story. This is the story of a Fatman to Ironman

I met Mark D Rucker when we were covering Ironman Louisville 2011 on Twitter. We’d tweeted something over 1000 times over 16 hours and as we were in one of quite spots as the last runners headed their weary way home at the end of the marathon Mark and I had a chat. Mark had been spectating IMKY all day and it turned out that he harboured a dream of doing an Ironman after seeing all the heroism of the day. I blew gently on the spark and almost a year later he is well on his way to becoming an Ironman.

I was too afraid to go to the Doctor….

There was a very overweight, out of shape, couch potato of an attorney in Lexington, Kentucky named Mark D. Rucker. The D. did NOT stand for dazzling. Maybe something more like “dumpy”.

In February 2011 I weighed a whopping . I am 6’2” and I carried it about as well as one can carry that amount of weight but my life was being shortened daily by my weight and the related complications. I had sleep apnea, high blood pressure and I’m pretty sure that I was borderline diabetic. I say “pretty sure” because I was too afraid to go to the Doctor to get checked out. But I knew that if I didn’t make changes soon my life would probably end prematurely by a heart attack or stroke. I am married and have 2 children and I couldn’t stand the thoughts of them being without a husband and father simply because I was too lazy to change.

So the day after the Super Bowl (I waited til AFTER the Super Bowl so I could get in one more good food binge) I decided that it was time to make a change. I had recently had a friend who had lost 240lbs by diet and exercise so I knew that it was possible to change my life.

I started by making changes to my diet. The first thing that I did was to cut out sodas. I was addicted to Coke (the soda, not the drug) I also cut out all processed foods like bread, white rice and pasta. I incorporated whole fruits and vegetables and healthy, lean proteins. After a few weeks I added walking to my routine. I began to lose weight rapidly. It was about this time that I started thinking that I could eventually be a triathlete. I knew how to swim and loved to ride my bike, but I was NOT a runner. I knew that in order to make it as a triathlete I’d have to conquer running.

From Couch Climber to Marathoner

In April I started Couch 2 5K. I completed the program in June and ran my 1^st 5K in July. I then moved on to Bridge 2 10K and did my 1^st 10K on July 30^th. I figured since I had gone that far I might as well keep going so I moved on to the Hal Higdon Half Marathon app and ran my 1^st half in Oct. And then I thought “why not?” and I started the Hal Higdon Full Marathon training program. I’m happy to report that I completed my 1^st full marathon on Feb 18^th of this year, exactly 10 months to the day that I started Couch 2 5K.

I am down now and still need to lose about to get to what I consider to be my ideal weight. But during all of my run training I decided that as long as I was able to successfully complete my marathon I wanted to keep going. I wanted to be a triathlete. Now the marathon was over and it was time to step up to the next level.

Too Much Triathlon Information!

All of my training up through the marathon had been run based and app based. I used an app for every race, the 5K, the 10K, the half and the full marathon. All I needed to do was strap on my iPhone, put in my headphones, start the app, and run. The apps always told me when to run, or when to walk, and how far to go. But I quickly discovered that there really wasn’t something like that for triathlon. Yikes! I realized that I was going into uncharted territory.

I first thought about hiring a coach. I am very fortunate to live in a community that is large enough to have a triathlon club, the Bluegrass Tri Club. I joined because I knew that it would be a great resource for me to draw from. And I was able to meet several coaches from our area through the club. Unfortunately, as a newbie, I just couldn’t justify the cost of hiring a coach. So I knew that I would have to figure out some other way to make my training a reality.

The next step was to consult the internet. Yikes again! There are so many resources out there. There are blogs, websites, organizations, books, magazines, etc., etc., etc. I did some research and found some good blogs that I follow as well as some good resources on Facebook and Twitter. I also joined the USAT, which was a minimal expense, but a great source of information for me. I also found what I felt was a great book. The Triathlete’s Training Bible.

You Don’t Have to Be Competitive to Be a Triathlete

I bought the book and quickly devoured most of its content. The more I read though the more confused I became. I didn’t understand all of the different terms and honestly still don’t. I guess that it was at this point that I realized that my idea of being a triathlete was different than that of most people in the sport. I’m the type of person who watches the Ironman World Championship from Kona on NBC and cheer for the guys who are coming in at midnight. The “everyman” and “everywoman”. I realize that being a truly competitive triathlete, at this point, is not something that is a reality. My goal is simply to compete and finish. So after that realization I changed my focus.

I consulted my friends in the triathlon club and asked them about different plans that were available. One of my friends suggested that instead of getting so bogged down in all of the details of training that I focus on volume training. That made sense to me. All of my training so far for running had been about volume. I had never focused on speed work, or drills, or even heartrate zones for that matter. I would just look at my plan and it said “run 18 miles” so I would run 18 miles. I didn’t care how long it took I would just go out and do it.

So I decided that the volume training plan would be the route that I would go. So far it seems to be working great for me.

Kona Maybe a Dream

My dream has always been to compete in the Ironman World Championships in Kona. I know that sounds so far-fetched but so did running a marathon. I applied for the lottery late last year and am waiting until the end of April to find out if I’ve made the cut. I am also participating in the new “Kona Inspired” competition which will award a race entry to the person who most symbolizes the Ironman motto of “Anything Is Possible”.

I currently plan on competing in Ironman Muncie in July, a half iron distance race. If I fail to make Kona then I plan on competing in Ironman Louisville at the end of August. Will I make it? I believe that I will. [Ed. We do too!]

The Three Most Important Things I Leaned on the Way

Starting triathlon training can be a daunting task. I think the most important thing to do before you start is to determine what type of triathlete you hope to be. Are you going to be an “all-out” competitor who hopes to win the event, or at least place well? Or are you the type of triathlete like me who merely wants to compete and complete? Answering that question first and foremost will truly help guide you on your course.

If you are going to be the 1^st type of athlete then I recommend finding a coach who can assist you in obtaining your goals. If you can’t afford to hire one, or choose to go it alone, then I would suggest finding a great support group. That can be online resources, local tri clubs, the USAT, or any combination of them.

If you’re gunning to be the “everyman” or “everywoman” then I would suggest finding a training plan that is based on volume. One that will get your body accustomed to conquering those miles or swimming those laps over a graduated period of time. Although I am only in my first few weeks of training, I have had great success with volume training with my running. I am a true believer.

Good luck in your training and I hope to see you out there on the course!

You can read more about the Ironman Louisville course in our race guide and follow Mark on his journey via his blog – Bestir the Beast on twitter as @MarkTheBeastR and on his fan page on Facebook

Filed Under: Guest Posts Tagged With: Fatman to Ironman

Ironman South Africa Race Guide Released

April 13, 2012 By Denis Oakley Leave a Comment

Ironman South Africa Start via tri training harder on Flickr

We’ve just released the BeyondTransition Guide to Ironman South Africa. It’s our best triathlon guide yet and gives you almost everything you need to get across the finish line – bikes, training and fitness are not included though.

Our race guides are designed to help you, normal triathletes, race the best that you can in your big races, by providing you with the best information about the race. For Ironman South Africa we have detailed course descriptions and maps – including elevation and gradient profiles - that are not only cooler than the official ones – but prettier.

We give you tips for the swim, bike and run course – not generic tips for running an Ironman marathon – but how to run the Ironman South Africa Marathon. It’s a small but important difference that can make or break your triathlon.

And you don’t have to take our word for it. We’ve gone through hundreds of race reports from triathletes who’ve raced Ironman South Africa before and selected the best tips that they have on offer – so you can read about their experiences – and because we’re nice you can even go back to their blogs and ding out more about their Ironman journeys.

Weather… I guess you know that 2011 was an exceptional year – and that 2010 was hard – but do you know why? We put detailed percentages down on the chance of you suffering a bad headwind on the way back to Port Elizabeth on the bike – critical wouldn’t you say for your pacing strategy.

The we have some pretty cool course flyby videos of IMSA - covering the whole of the swim, bike and run course – plus loads of other videos and photos to give you a detailed feeling for the triathlon.

Visualisation is a key to success and having read our race guide – you will have one big key inyour hand come race day. Use the BeyondTransition Race Guide to Ironman South Africa to unlock your best Ironman race time ever.

Oh….it’s free as well

READ IT NOW

Enjoy and happy racing

Finally it would be great if you can share some of the pages on twitter, facebook or google plus as that helps ensure that we can do more race guides in future. You can also get badges (look at the bottom left of your screen and click where it says BADGES)

Filed Under: Africa Tagged With: Ironman South Africa Race Guide

The 20 Rules of Life and Triathlon

April 10, 2012 By Susan DuPont 6 Comments

The Laws of Triathlon may change but the Rules remain the same via sldownard on Flickr

You need to do a lot of things right in triathlon to succeed, much the same as in life. These rules of triathlon are much the same as the rules of life. Some rules you may change – but the essence is there. “Be humble, be persistent, try hard and have a big heart”.

It’s been true from the days of Aristotle in ancient Greece and it’s still true now. This is one reason why triathlon is so popular. If you can become a great triathlete (not necessarily fast) you improve the quality of your life and those around you. [Ed.]

What is the best piece of triathlon advice you’ve ever been given? When I first began doing triathlons nine years ago, I didn’t know a brick from a fartlek, so I was extremely grateful for all the valuable advice I received from triathletes, coaches, spectators, officials, friends, family, and even complete strangers. Over the years, I have come to realize that there is no one single piece of advice that adequately sums up my experiences in triathlon. Instead, I have discovered that most of the advice I’ve received is far more reaching than just the world of triathlon. Discovering this has not only changed the way I look at triathlons, it has changed the way I look at life in general.

All I needed to know about life I learned from triathlons!

1. Embrace your inner child. What kid doesn’t like to swim, bike, and run? Kick your shoes off once in a while and build sandcastles in the sand.  Hunt for four leaf clovers and wear your pajamas all day. Be silly and dance to your favorite song in the living room. Feel like you’re twelve years old again the next time you are tucked in the aero position racing down a hill.
2. Never, ever cheat. There will be people who do cheat; you do not have to be one of them. There will be some people who will do whatever it takes to get ahead, even if that means breaking the rules. Once again, you do not have to be one of them.
3. Don’t get rubbed the wrong way. Sometimes life and people irritate us and make us cranky. Likewise, forgetting to use body glide will leave you feeling all sorts of irritated and cranky.   Learn to ignore people who get on your nerves and you will find yourself a lot less chafed.
4. Narcissism is a deadly vice. Be very, very wary in thinking you are all that. You’re not. Humility is way more attractive than a big ego. Be humble when you win and gracious when you don’t.
5. HTFU. Yes, there will be times when life sucks and you want to cry, and yes, there will be times when you don’t want to run that brick because you are tired and hot. But suck it up and get going because no one really cares and no one wants to hear it. Life is not going to stop and wait on you because you are soft and teary eyed.
6. There will always be someone who can and will beat you. Accept this fact and realize that the real race in both life and triathlon is between you and yourself.   Let everyone else run his own race and you run yours. Don’t whine and cry because someone has a nicer bike, faster run split, or knocked you out of placing. Run the best race you can every time.

7. Find a support team. Everyone needs someone to have his back. Make sure you surround yourself with friends and family who encourage and believe in you. And be sure you thank them for their support because putting up with you during your taper sure isn’t easy!
8. The journey is far more important than the destination. While the finish line is sweet, exactly how you got there is way more critical and valuable. Enjoy the ride instead of only focusing on the destination.
9. Hills are tough to climb at the time, but what a great view when you reach the top. Stop and enjoy the view every once in a while. Life is full of hard climbs, but when we reach the top we can sit back and smile.
10. Anything can become addictive and unhealthy. Triathletes have addictive personalities, hence our obsession with everything triathlon.   We sometimes need help in knowing when to say when. Sometimes we need a strong person to say, “Stop. Take some time off.” Don’t let yourself become consumed by anything, even something as wonderful as triathlon.
11. Appreciate sunrises and sunsets. If you are like me, then you have found time to watch the sun come up over the water before an Ironman and have marveled at its beauty. Also, if you are like me, you will probably see that same sun set while you are out on the run course. Either way, take time to appreciate its awesomeness and be grateful you are here.
12. Stall falls will happen. Just like in life, there will be times when you fall flat on your face and possibly in front of others. Learn to get back up and dust yourself off. EVERYONE has done it.
13. Thank volunteers. Karma is a good thing and thanking people who have taken time out of their day to help you with yours is just good manners, plain and simple.  And when possible, volunteer your time as well. It is just as important to give back as it is to take.
14. Practice makes perfect…and permanent. You will never better yourself at anything if you don’t practice that particular skill. While doing a short brick may seem like torture, it is actually teaching your body how to prepare for a race.   Likewise, if every time you swim you continue to use an improper stroke, then that bad habit will become permanent.
15. The human body is capable of doing more than you think. Just when you think you can’t, you can.   Ironman is very much a mental game that is channeled into a physical form. If you are mentally prepared and focused, then you can persuade your body to do some extraordinary things. There are times in life when we think we cannot go any further or take any more. You can.
16. You will fail on occasion; learn from those mistakes.   Yes, there will be times when you forget to carry fuel on a long run. Yes, there will be times when you go too hard on the bike and blow up on the run. Yes, there will be times when you don’t place, or may not even finish. Learn from it and move on. You only fail if you continue to make the same mistakes over and over.
17. Find heroes. They may be superstars like Macca or Chrissie or they might be the ordinary kinds of people who do extraordinary things like the late John “Blazeman” Blais or Sister Madonna Buder. Seek out those who inspire you and act on that inspiration. Who knows, you might even be someone’s hero yourself!
18. Find and seek balance. Triathlon is three disciplines so you must learn how to be good at all three. You can’t focus on one discipline and neglect the others. Likewise, you need to find a happy medium for work, family, friends, and hobbies. Spending too much time on one will cause problems with the others.
19. Set realistic goals. Evaluate and readjust when necessary.   There is nothing worse than someone who makes a goal and doesn’t have a plan for it, or the person that makes an unobtainable goal and can therefore never achieve it. Set goals and follow a plan to achieve them; then evaluate your results and set new goals.
20. Just TRI! Isn’t this the most important lesson of all? If we never try, we can never accomplish anything. So what are you waiting for???? GO TRI!!!

BeyondTransition writes triathlon guides helping you to race Ironman triathlons smarter and faster and we cheer triathletes on on race day. Susan Dupont writes about triathlon at Gotta Tri

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Filed Under: Guest Posts, Key Content Tagged With: Guest POst, Rule of Life, Rules of Triathlon, Susan DuPont, Triathlon

Why Triathlon is So Popular

April 9, 2012 By Denis Oakley Leave a Comment

@rbuike before he did Triathlon from the wonderful http://pfgtriathlonclub.blogspot.com/

This is my take on why triathlon is so popular

I spent a lot of time at the weekend thinking and talking about it. Part of this was with a very clever lawyer (and a great friend) who sees no pint in doing exercise, though I did persuade his wife to become part of a sprint relay team. Part was with another friend whose an ex pro cyclist and had just broken his wrist mountain biking.

Economic Factors

When the economy is bad people tend to do more exercise. Back immediately post war (WW1) there was a large growth in long distance walking, and in the late 70′s and early 80′s there was the marathon boom. Triathlon goes back to before 2008 but the hypothesis is that economic pressure is one of the things that motivates people to do more sport. Feeling happy can be achieved in a number of ways - fundamentally these all come down to dopamine being release by the brain. Achieved through shopping or exercise. When the economic costs of shopping and drug induced happiness - alcohol and cocaine more people shift to exercise to get their kick.

Social Factors

You are affected by your friends, specifically if your friends are fat you are more likely to be fat . Actually it’s worse than that – if their friends friends are fat your size, statistically will be larger. Following on from the point above – it doesn’t matter if you do well in an economic downturn – your friends friends have an impact on your life – and if they turn to triathlon…. It’s not as deterministic as that – but you may enjoy this video which explains some of the science (also explained beautifully in this book)

More social factors

This one is part of a wider trend in society. My father was the first in my family born and raised in an urban environment. Before that lots of us Oakley’s were farmers who really didn’t need to exercise – and actually thought the concept daft. After a generation of office work, the effects of sitting down, junk food and no exercise become apparent. Pre urbanization exercise was part of the routine of life – unpleasant but necessary. With urbanization the benefits of exercise are removed and we see the results in hospitals morgues around the country.

But why triathlon…

Well people like big goals. Most New Years resolutions end in failure. It’s not because people make them intending them to fail. it’s because they chose little things that don’t matter. Their subconcious doesn’t think it that important – not too lose weight and especially not compared to how yummy a tub of Haagen Dazs is (if you now have a craving please pay $1 to remove any guilty feelings)

Filed Under: Articles Tagged With: Opinion, Triathlon

Nutrition and Triathlon Performance – April Tweets

April 9, 2012 By Denis Oakley Leave a Comment

Triathlon Nutrition and Performance: Racing Weight with a BeyondTransition Flapjack

Every month we try and theme our tweeting. In April we are focusing on Nutrition and Triathlon Performance

Tweets are inspired by Matt Fitzgerald’s Book Racing Weight which is a detailed research supported book that describes how and why triathletes should reduce their weight to improve triathlon performance. Some of it’s common sense. Some of it is less intuitive. All of it is based on solid scientific research.

For example my wife thinks that reducing your weight should focus on the volume that you eat. In fact the timing of when you eat has as much an impact as how much you eat. A large meal at breakfast will generally reduce amount of food that you eat later in the day for example – thus reducing overall volumes.

Racing Weight is full of tips and tricks like this that are focused on helping you to become lean and race faster. This series runs until May 5th – Ironman St George Day

We’ll be tweeting nutrition and triathlon performance tips and tricks roughly 8 times a day – with no repeats! If you want a full list of the tweets send us an email and we’ll send you out an ebook at the beginning of May

Here’s the low down

A 5-Step Plan to Optimal body composition and better performance
Racing weight is the first book to explain how endurance athletes – runners, cyclists, triathletes, cross country skiers, rowers, swimmers – should lose weight. Using sound scientific principles gleaned from the latest sports research Matt Fitzgerald lays out 5 easy steps to get lean for races and events. Hi guidelines will help you hit your target numbers for weight, body composition and performance whilst maintaining your strength and conditioning.
Fitzgerald makes good nutirition simple with great recipes from pro triathlete and dietician Pip Taylor and a look at the diets of 14 elite professional athletes. He explains the most common mistakes in training and how to embark on a strength training programme that works
The Racing Weight plan will help you close in on your performance goals whilst feeling – and looking – great.

And here are the tweets – as they are posted…

Filed Under: Articles Tagged With: Health, Ironman Triathlon, Matt Fitzgerald, Multi-Sports, Nutrition, Racing Weight, Sport, Training, Triathlon, Tweet Series, Weight loss

Wisdom of the Tribe – Triathlon Articles from the Age Group Ranks – 6th April

April 6, 2012 By Denis Oakley Leave a Comment

Here’s our weekly update of vaguely triathlon related articles that people have suggested we read. We haven’t managed to include everyone this week. We’ll try and catch up next week. Name links take you to twitter and if you like their article do follow our fellow triathlete tweeps

Super Training Sandwich

Bagel Sandwich for triathlon training via wassnertwins.com

First off is a great sandwich from Bec Wassner

The Fixings: Toasted bagel, balsamic vinegar, fig butter or black currant jam, sharp cheddar, salt, and pepper
Why it Works: It’s filling, but easy on the stomach. When I have an evening workout or race, I need more substantial food than the bars, gels, and nut butter snacks on which I usually subsist between workouts.

You can read more here

Mt Gravatt Climb outside Brisbane

Gavin sent us this interesting climb from just outside Brisbane that he’s itching to do.

Climbing Mount Gravatt near Brisbane via http://try-to-tri.blogspot.com.au
But sports fans we have a new contendor in town. My wife recently discovered the Mt Gravatt lookout around 2km’s from home whilst out and about for coffee with her parents. Yes, you’re correct, I WAS stuck at work!! It is, in short, a CLIMB!! It’s twisty, it’s steep and it’s quiet. The odd thing about it is that it is 100 meters off the main road that runs through the area. It’s like a little shrine to all things vertical. And I for one am bursting to start my pilgrimage.

You can read more here

Eating More Veggie without Being Veggie

Momentum multisport has one of the coolest sets of photos that I’ve seen. And no it’s not about lean dudes in lycra with shades. The photos are of families doing sports together and bursting with exhuberance. A joy to watch – and a spur to weekend plans. Thanks Christine Kasturi

Anyway their quick bit is all about incorporating a plant based diet in your lifestyle

To compliment our recent review of the new Vega Sport nutrition products; here are some simple ways to add more plant based foods to your diet. These simple food swaps will improve immune function, help clear skin and boost energy as well as fight inflammation in the body and improve athletic performance! Best of all they are simple to do!
1. Instead of a ceasar salad have a mixed greens salad with chick peas, beets, grated carrot and a dressing made from non-hydrogenated oil, pureed fruit such as mango or strawberry and lime juice.
2. Snack on seeds. Hemp, sunflower and pumpkin… we all know the benefits of nuts as a heart healthy snack and by adding seeds you also add vitamins and variety!
3. Go nuts for coconut! swap olive oil for coconut oil in your favorite salad dressing. Rich in unsaturated fats and tastes great!
4. Go green! Kale, cabbage, bok choy and swiss chard. Raw or in a soup. Rich in vitamins and huge health benefits.
5. Make a smoothie - by swapping your traditional breakfast sandwich and coffee to go in the morning make a smoothie with yogurt, banana, frozen berries and flax. Not only will you save calories but you will have energy through the day!

Have a look at their site here (great for mums)

Improving Race Performance by Improving Focus

Hard Core Triathlon Coach Kristian Manietta at TriSpecific has a great article on developing your mental toughness and focus to improve race performance

It’s about being in the moment. It’s about developing the skill set of single minded concentration and focus.
You can extract so much more out of every session if only you focus on the session and nothing else. Switch off the noise about the phone call you need to make, the work that needs to be done, what you’re going to have for dinner. All of that is irrelevant right now. As are past results both good and bad.

You can read the rest of the article here

Ironman Wales Review

Ironman Wales Wet and windy start via dragonironman.blogspot.co.uk

Jason Cuthbert has written a review of Ironman Wales. I almost called it Ironman Tenby – like many brummies I went here forsummer holidays when I was a kid. Looks like a cracking course – and Jason had a cracking ride on his first Ironman. Well done!

Other points to note was the support out on the bike, especially in Narbeth and the area. It was awesome! Cow-bells and throngs of people all ‘funnelling’ a little bit on the main street through Narbeth made that climb non-existent. Also, to see the Cuthbert, Selwyn & Devoy posse on the very quick descent into Tenby on both laps was heart-warming…great noise!

You can read the rest of his Ironman Wales race review here.

When to Quit – A Hard Call

Sid Sidowski struggles on in this difficult post about whether to abandon his attempts at Outlaw and the Virgin London Marathon this year. Plagued with problems that exceed those faced by most of us these are hard decisions. Don’t read though whilst your are eating….

Its perhaps getting a little bit daft now. Its daft to place so much importance on an event (or 2 in this case). Events that can be done any year. Then again its not daft to place so much on the events when you’re doing them primarily to raise money for a very important charity. Its daft to risk injury to do them but then again its unthinkable to let people down (and myself). Then again is it daft to go through it all to raise just a couple of thousand pounds when events like Sport Relief with the backing of TV, Radio and Celebrity raise £50 million plus.

Read the rest – and get the gross photos here

How to Make Mistakes When You Start Running

Austin Slide has this great article about starting running and the mistakes you ~~can~~ will make.

The most common mistake beginner runners make is to do too much, too soon.
Its almost inevitable. Seriously… don’t beat yourself up up over it.
You start out and its HARD going. Seriously hard. If you’re following a plan like the one I started with or the one I hand on to many others to help them get started you will start out running 1 minute or less with long walking breaks.
Then after a while, running feels good.
WOW
Seriously.. you can run.. you’ve gone from couch to 5k, or from nothing to 30 minutes.. or whatever it is and suddenly YOU FEEL GOOD.
At the start it seemed like it would never happen but… You ENJOY running.

Enjoy it and more articles here

If you want an article featured send us an email and w’ll do our best to get it posted. If you think you can do this better than Denis let him know and he’ll gladly let himself be sacked. Happy training

Filed Under: Articles

The Novice Triathlete’s Guide to Long Course Triathlon

This is a Good Starting Point

You’ll Grow Your Mental Strength

1. Goal Setting

2. Preparation

3. The Basic Training Week

4. Progression

5. Swim Training

6. Bike Training

7. Run Training

8. Transitions

9. Nutrition

Race Week Diet

Pre Race Breakfast

Bike Nutrition

Run Nutrition

11. Race Specificity

12. Tapering

13. Race Strategy

14. Injury

15. Top Tips

What you need to bake the perfect cake

6 Easy Ways to Support Steve-O

Your Health

Time

Injury

Mechanical issues

Making the Decision to Quit

I Suffered

Why?

Downloading is Easy

Suitable for Triathlon

Verdict

Where Do You Want to Go Today?

I want to Go Fast. NOW!

But the Tortoise Beat the Hare…

Get Faster Year by Year

What Is Metabolic Efficiency?

Why Be More Metabolically Efficient?

The Carbohydrate Crisis

How To Become Metabolically Efficient

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From Couch Climber to Marathoner

Too Much Triathlon Information!

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Kona Maybe a Dream

The Three Most Important Things I Leaned on the Way

All I needed to know about life I learned from triathlons!

Economic Factors

Social Factors

But why triathlon…

Why are triathlons big goals?

They give us Social Status

Many Triathletes are fleeing addictions

Triathlon inoculates you against the excesses of Consumerism.

Triathlon is popular because people love winning

Super Training Sandwich

Mt Gravatt Climb outside Brisbane

Eating More Veggie without Being Veggie

Improving Race Performance by Improving Focus

Ironman Wales Review

When to Quit – A Hard Call

How to Make Mistakes When You Start Running

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