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So you want to be a Triathlete?
Summer is already
here, and more and more people are looking for new ways to be fit and healthy, and no other lifestyle sport may be the epitome
of this like triathlon. With races coming up left and right, and newbies looking for answers how they can feel their
own personal high of crossing that finish line, Ive come up with a list of tips how we can all have fun and make things a
lot easier to bear at the races this summer.
Before the starting block.
1) Make a choice
a. Do
you want to make the sport a part of your life
b. Do you want the sport to eat up your life
People usually choose the former and end up doing the latter. I dont
blame them, the high of training and finishing a race is really addicting, and the moment you notice yourself in the mirror
getting a tanned and toned body while having fun at it is more than enough reward. But to face the facts, most of us
do live in the real world, and have day jobs. And the number one reason that anyone gives not to train or race is that
I dont have the time. Its just a matter of want. Ever think how many yosi breaks you take in a day? Thats roughly
about 10minutes each, on the average of 10 breaks, thats over an hour and a half right there. How many extra minutes
do you spend chit-chatting on your lunch break over stuff that doesnt even contribute to your own welfare, like chismis?
And what about the trip to the regular office or college bar hangout at the end of the day? Thats easily minimum of
2hrs right there, plus the fact that you load up on nothing healthy. Who says you dont have the time? Try waking
up and extra hour early in the morning so you can take a casual 30minute jog, by the time you get to work, youll feel very
refreshed and your brain is ready to start the day. Plus, youll have happy endorphins though your veins, meaning youll
be a less agitated person. And why not do the same in the afternoons or evenings? You can even form a group in
your school or office that takes short jogs after the hectic day, you can do your regular chismisan but while doing something
healthy. Me, I got eaten by the I dont have the time bug. And I have been very busy, with hardly any time to myself.
In an effort to get back into shape, I now spend my daily lunch breaks in the pool, training. Not only do I get a great
workout, I have some time to break away from the monotony of work, and still maintain the time to do my meetings and what
nots. I even know of some Makati corporate executives who spend their lunch breaks in the gym or in the pool, for the
same reasons as me. As I said, its just a matter of want.
2) Start off with the right attitude
a. Be friendly
b. Prepare
to learn so many new things
c. Prepare to find out that you are not as fit as you think you are
d. Have fun
This is where it starts to get interesting, I listed being friendly as the
first because I think it is an essential part to the multisport lifestyle. Lets lust take the figures in triathlon alone,
triathlon is a sport that is competed in by about 1% of the worlds population, and even fewer than that are Ironmen.
Hence, wherever you are in the world, you are in elite company, and a small community, moreso here in the Philippines.
You will have to get used to the terms; training buddy, training group, running club, swim team, etc. True that this
is an individual sport, but it is the people that travel these roads with you that make the journey worth taking. In
multisport, there are no barriers of race, breed, stature or income. You are all bonded together by that emotional roller
coaster that you call a race. At the starting line, when you all have your goggles on and your swimcaps, take a look
around, everyone looks the same. And at the finish line, whether you are the first or the last person to cross, you
experience the same tears of joy and smiles of relief that flow though your heart. So take the time to get to know each
person that comes along your way on this path, should time come that you face a 16hr challenge and you look around to see
that you are all alone, you will realize that in this sport, you never are.
As much as I think I knew about life and sport, nothing ever prepared me
for the learning experiences that came with each day in this lifestyle. You can be as open-minded or as obsessive about
everything that you will learn, but in the end all this will do is help you out along the way. In each aspect you will
face, training, racing, the swim, the bike, the run, the gear, the nutrition, the people, and everything else, you will come
to realize that it is a never ending journey to personal perfection.
The third note especially goes out to those who just spend their time in
the gym and doing indoor or court sports. I am not out to start a debate here, but when you start out triathlon, you
will realize that you have a long way to go. This is the perfect synergy of body, mind, heart, and soul. The bottom
line here is fitness, endurance and technique. No amount of chiseled muscles or fast twitch high-leaping legs will make
you automatically finish the race. And it may seem strange, but you may also find out that fitness isnt ultimately about
how the person looks. Some guys even carry an extra pound or two on the love handles but perform just as well.
Imagine how hard the life of a runner is, then put in the tenacity of a cyclist, and add to that the finesse of a swimmer,
plus the will of an Olympian, maybe then you will realize what kind of lives some of this people lead just so they can say
that they truly deserve to be called a triathlete.
And to top it all off, HAVE FUN! I cannot emphasize on this point
more. There is no sense in forcing yourself to endure the demands of preparing for a triathlon if you are not having
fun at it. It may take a while, but you should be able to find your niche. Personally, I like training alone most
of the time, it gives me time to myself and a sense of relaxation. But I also have my occasional romps with the groups,
like the long out-of-town rides, the group swim trainings, and early morning runs. As I said earlier, it breaks the
monotony of things, and always keeps things fresh. One thing I make a point to do, is not to limit myself to only a
certain group. I am able to meet more people and get to share a wider range of experiences, again part of the learning
process. These are some of the things that make it fun for me. Of course other fun things are the shopping, new
gear, the travel, and constant out-of-town trips, all in the name of a sport. What greater excuse can you have?
3) Get your gear together
a. the swim
b. the bike
c. the
run
Alright, youve already made your choice to try to be a triathlete, and youve
got the right mindset, next thing you need now is the gear. Of course well just stick to the basics here, these are
stuff that you will use in your training and also at your first race.
The swim is easy, all you need is your swimsuit, goggles and swimcap, and
youre ready to go. More gear will come along once you get a coach and progress in your swim such as pool buoy, kickboard,
training fins and training paddles. These need not be the most expensive stuff out there, they are mainly tools to help
you perfect your technique. And one thing I have discovered, the swim is all about technique. No amount of force
you make will make you go faster, it may even just make you go slower. A coach is highly recommended here, but if you
cant find the time or the resources, do ask a more experienced triathlete, they would be very glad to help out a newbie.
Ah, here it gets more interesting, the bike. Some people think that
you need a top-of-the-line road bike to do your first triathlon. On the contrary, the rule books dont have anything
that requires that. You can even use an old BMX if you want. Of course, we would be talking about endless pain
once you get on the run, and thats another story. Hey, I used a bulok circa 85 full-steel small sized bike in my first
biking experience which was already a race, a Half, and that never stopped me. If you have a MTB lying around and youre
comfortable with that, then so be it. For your first race, you should be thinking about comfort all the way. Its
going to be a long day, and why not be comfortable in it? Theres no need to shell out an additional 20grand just so
you look good, what if the bike doesnt fit you and you develop and injury because of it? Maybe even a friend of yours
has a decent bike lying around the house. Stick to what works best for you, if you really get hooked, then you can think
about spending on it.
Running shoes. Sounds plain and simple doesnt it? But it in
this sport, it never really is, theres pronation, supination and what nots. Find a shoe that works best for you.
If the sales people in the store arent much help, which they almost always are, ask again a veteran athlete. You may
find it surprising but sometimes older athletes still ask around for recos and help with running gear. With technology
developing so fast and shoes looking cooler every minute, its easy to loose sight of what you really need.
With getting your gear, Id recommend to choose function over form.
A hard choice, but true. There really are brands that work and brands that dont, and it should never be a choice down
to how it looks. Make sure that what youre getting really works for you, and dont change things a few days before your
race. This will really disrupt you and even cause you more pain during the big event. You wouldnt ride a road
bike on a trail now would you?
4) Come up with a plan for training up to raceday (and write it in
pencil)
a. For more competitive reasons, find a target race and adjust your training so that you peak at that time
b. For
recreation, find a simple program to just prepare to you to be race ready anytime
This is where the race calendar comes in, youve already got your gear and
somehow started training, whats next? Find out the race which seems to best fit your abilities and make that your target
race. The reason why I said to write things down in pencil is that this gives you a general idea on what
to do. Your plans shouldnt be cast in stone, what if you dont feel too well? Are you still gonna force yourself
to do that 4hr bike and 1hr brick? It gives you a benchmark to fix your schedules against, work and training. You will
find out that there are other races in the calendar which might tickle your fancy such as a 10k or an aquathlon. If
it somehow fits into your schedule, why not join it? Again, this keeps things new and gives you more raceday experience,
something which we can all never really get so much of. If youre having problems about your program or what to do?
Just ask. There is a standard format how programs follow, a cycle so to speak, it starts at the first week, increases
gradually until the third week, then is cut in half by the fourth week, then repeats. There are just slight variations,
but this is the general idea.
5) Get your training together
a. solo or group
b. getting
coaches or training partners
In training you have many options how to go about it. And like I stated
above, you can go solo, with a group or both. Its all a matter of preference. Usually another factor that decides
this is location and availability. Dont be afraid to ask around, and you will find out that there is always a group
of people that you can always train with at any time of the day, anywhere. You can always train alone at your own convenience,
and sometimes when were too conscious about ourselves this is what we choose, just keep in mind that you should have a guide
to help you along, hence your plan.
6) Eat right
a. caloric intake
b. fruits and veggies
c. hydrate,
hydrate, hydrate
So youve started training and you feel a bit different, what you need now
is the proper nutrition to help you progress faster. This topic can take so many forms, and are several books by itself,
so lets just keep it simple. To lose weight, you should burn more calories than you take in. A pound of lean body
mass is equivalent to 3,500 calories. A suggested intake for a triathlete trying to maintain a healthy diet is about
3,500 calories/day. Running burns about 500-1000 calories/hr, cycling burns about 350-650 calories/hr, and swimming
beats both by burning twice as much than running, these values do depend on your intensity though. If you want to start
doing the math, to lose a pound of body mass a week, you should be burning easily over 500 calories a day. Sometime
soon, I will be posting a food chart which I used during my OC days, this can greatly aid in making proper food choices for
those that are very conscious about what they eat. The chart covers everything from rice, eggs, minestrone soup, chicken
sandwiches and even whoppers.
And as for fruits and veggies, the general rule here is eat all you can.
Why? Because they are natural calories, proteins and fats, hence they burn faster and are easier absorbed by your body.
Try substituting a banana or an orange for your chips and kornik.
Another key point is hydration, remember to hydrate with about a water bottle
per hour of exercise. If you can use an energy drink, so much the better. This helps you replace lost nutrients
a lot faster and will help you maintain the intensity of your exercise. Also about 120 calories should be your liquid
calorie intake during moderate to harder intensity workouts, if your drink doesnt contain this, supplement with an energy
bar or gel.
7) shopping
a. must haves
b. nice to have
This should go under the gear section, but somehow the shopping part really
deserves a section to itself. This is also part of the stuff that keeps the sport interesting and refreshing.
And somehow Ive noticed that you always feel faster or better when trying out new gear and equipment.
I think weve covered the essential must-haves earlier, but for newbies,
these are some more gear that you will have to get used to. Eyewear, Helmet, digital sports watch, lots of lycra, coolmax
and spandex, cycling shorts and jerseys, Petroleum Jelly, sunblock, energy bars and gels, bike pump, lots of water bottles.
And a skill which you must know is how to change your own flat tire, only one way to do this, practice.
And in the nice-to-have section, we have gear which will not necessarily
help you finish the race faster or more comfortably, but youll definitely look a lot cooler. Race suit one or two piece,
race belt, cycling shoes with cleats, elastic laces, gloves, hydration belts, heart rate monitor, skin moisturizer, running
cap, bike trainer, race wheels
Getting to the finish line.
1) eat properly on
race week
a. dont disrupt your diet in race week, eat what you have been eating during training
b. carbo-load
during the week, not on the night before the race
c. control intake the night before the race, dont eat too much
heavy food
Ok, youve done all the training you can in preparing for the big day, and
you have one week to go. The worst thing you can do now is try out new stuff. By this time, your body has adjusted
to a certain routine and certain foods. Ive had experiences where a change in diet can lead to an unplanned trip in
the middle of the race. And this can spell disaster to your hopes if youre not prepared for it.
Spread your carbo loading during the week, and carbo loading isnt necessarily
an excuse to pig out. Its just a reminder that you should increase your carb intake, which you will be using as fuel
for the big day. The pre-race dinner is always very tempting and with the jitters you will have pre-race, its a good
idea to bring your own pre-race food and snacks so you can control yourself.
2) packing properly for the big day
a. gear-ready
i. Swim
ii. Bike
iii. Run
iv. extras
b. write a list
c. check and double check
This is pretty much self explanatory, you dont want to find yourself in
your room before the big day, to look in your bag and see that your running shoes arent there. This can be solved if
youre at home, but what if you were in an out-of-town race? Here is a short checklist that I personally use to make
sure Ive got all bases covered, and theres a spare for people who forget.
Swim:
Swimming trunks / Swimsuit / Race suit
Goggles
Swim cap
Race
Belt
Watch / HRM
Bike T1:
Bike
Helmet
Eyewear
Socks
Energy bars / gels
Water
bottles
Newbies can use cycling shorts from this part onwards
Run T2:
Running Shoes
Headband / Bandanna / Cap
Hydration Belt
Energy
bars / gels
Water bottles
Socks
Extras:
Petroleum Jelly
Powder
Sunblock
Skin moisturizer
Safety
Pins
Extra sets of goggles, swimcaps, race suits, socks, and eyewear
Bike pump
Water bottles
Gloves
Small towel
Alcohol
Therapeutic
ice / bengay
3) Sleep
This is something that you should have been getting since day one, and especially
two nights before the race. Because, more often than not, no matter now experienced you are, the night before the race
will always leave you sleepless. You will spend all night checking your gear, running over your race in your head, thinking
about all the possible scenarios, thinking how it would be to finish, wondering what to eat, what to do if you get a flat,
and an endless list of things that you have already covered but somehow feel that you are still ill prepared. This happens
to the best of us, so you need all the sleep you can get. Whenever you can get 8hrs of sleep during training and before
the race, get it. Because this is one day that you dont want to feel tired about.
4) Prepare your raceday strategy and implement it
a. swim
b. bike
c. run
Youre at the starting block and theres no turning back now. You remember
the plan you made and the time you have spent getting ready for this big day. This is no time to lose your head.
Remember your raceday strategy and try to keep it close. Pace yourself properly in the swim, dont get caught up in the
frenzy of it all and force yourself to go out too fast. If you do this, your day may be shorter than you think.
Nothing can prepare you for the craziness of the swim start, if you need to take a breather to calm yourself down, do so.
Youre only racing against yourself, and you can be your own worst enemy. On the bike, again patience and pacing is the key,
concentrate on spinning your pedals rather than pounding them especially on the hills, forcing yourself to ride with cyclists
much faster than you will burn your legs out, leaving you helpless on the run. Take time to enjoy the experience, smile
at passing competitors, because for sure they will even smile at you first, youre halfway to accomplishing your goal, and
there is no better way to do this than while having fun at it. Before you enter transition 2, get your legs ready for
an experience they will never forget. The first 2kms off the bike is usually the hardest, again take a steady and easy
pace, by this time you will be able to find people who are going at your own pace, say hi and chat while moving along.
This makes your cross easier to bear, and this goes for both of you. Even people who go by faster will usually give
encouraging words and the people on the sidelines. This is a big part of the triathlon experience. I feel like
putting a smile on my face, even when Im in pain just because I hear cheers from people all around me, whether they be for
me or not, it is just an irreplaceable feeling.
Once the finish line is within your sights, dont forget to smile and enjoy
it. You have put so much effort and time just to finish this race, and just as much are the sacrifices that your family,
friends, loved ones, and training partners have given for you to accomplish your goal. Remember that your moment of
glory means as much for these people as it is to you, be glad you can experience it, for this is one moment which will last
you a lifetime.
I hope this helps you on your road to becoming a triathlete. Personally,
it took me a while before I could get used to the label, until now, I still feel that I dont deserve it because I have always
held these athletes in such high regard, that, for me, it takes to much to be called one of them. But in the end, all
thats important is you cross that finish line with a smile on your face, knowing that you had fun and enjoyed the tough road
for your accomplishment. Who knows, maybe an Ironman is not too far off in your horizon? Just remember, the physical
aspect of the sport ends at the starting line, from there until the finish, its all mental. You have done all the preparation
you possibly can in the time that you have allowed yourself, no amount of extra physical exertion will contribute to giving
you a better race. Youve already proved that you have the determination to start, and the passion to train. All
you need now is the heart to finish.
Have a good race and well all meet under glory of our finish lines.
- March 17'04 -
Get ready to get fast for the long haul. Speed training is usually done twice a week, don't try to
overdo it or you won't get the full benefit of your training.
Golden Rules of Speed Training
1.Eat Properly and Hydrate Fully
2.Always warm up for at least 10 minutes, and do several brisk strides
before starting speed sessions.
3.Psych yourself up mentally.
4.Always follow a speed day with at least one easy-running
day.
5.Don't do speedwork when you have sore muscles.
6.Don't do a planned workout if the weather too hot, too cold,
too windy, or too wet.
7.If you're having a bad day or find yourself slowing down, bail out.
8.Mix up your speed training.
9.Don't
leave your best efforts in training.
10.Run with training partners who are your speed or just slightly faster.
Speed workouts (Long Distance)
Tempo Runs
Hills
Out-and-backs
Strides
Tempo Runs:
Warm up for 10 minutes, then run 15 to 20 minutes at a fast steady pace.
If possible, do two 15-minute tempo efforts with 10 minutes of easy running between them. Or, on a long run, do 60 minutes
easy, followed by 20 minutes at tempo pace, followed by 30 to 60 minutes easy.
Hills:
Pick a short hill and run it four to six times. Each repeat should take 1 to 2
minutes. Between repeats, jog back down to the bottom of the hill. As you get stronger, run more repeats, or find
a longer hill.
Out-and-backs:
Run for 30 minutes to your turnaround point. Come back 2 to 3 minutes faster,
for a total workout time of just under 1 hour. Out-and-backs are infinitely variable. Use your imagination.
Strides:
Following a normal run, do six to 10 strides of 100 to 150 meters. Do more as
you get stronger, or when you're focusing on an upcoming race.
- Sept 8'03 -
The Manila leg of the Milo marathon is coming up, and I hear there's some of you getting ready for it. Training
tips won't be much help this late before the race, so here are some general running learnings that i've come across.
Don't start too fast.
- At the start of almost any running race, there's a tendency to get caught in the moment and
jump out fast with everyone. For mid-packers and slower runners like most of us, this can get you in a world of trouble.
Don't rush out and try to get your first 10k split with a sub-1hour time. Remember, you have 30+k to go. The course
will be collecting its payback on your legs for the rest of the race.
Regulate your
speed, its going to be a long race.
- By the time you get to the starting line, you should have found your 'cruising pace'.
This is a running pace where you feel like a machine and you can hold this pace for as long as you want. This is also
your 'kwentuhan' pace. You're just running at a pace comfortable enough to have a conversation. For beginners,
I suggest that this should be the pace you run the 42k. If you constantly breathe heavily through your mouth while you
run, you are above this pace.
The easiest way to maintain 'kwentuhan' pace for long run training and marathons, is to concentrate on breathing through
your nose. This method allows only a limited flow of air to your lungs and heart. Hence, controlling your heart
rate and blood flow. Just try it on your next run, for sure, you can never run fast if you breathe through your
nose.
Be friendly.
- During my past marathons, I've been lucky enough to run with friends. If you're going to
the race alone or your friends aren't the same speed as you are, running is a great way to meet people. If you notice
that you're running at the same pace with the guy or girl next to you for the past 20mins, do say hi and give words of
encouragement. This will not only lift up your spirits, but it gives you guys a nice distraction from the long road
ahead. Remember, exercise produces endorphines which makes people feel good, so its highly unlikely that you'll get
dissed at a race. Ever notice that fights never break out during races?
Wear good shoes.
- This is one point that I can never stress enough. In the Philippines, we have a bad culture
of just buying shoes 'cuz they look good, especally for females. I admit, I'm a shoe fanatic, I have 13 pairs of
just sneakers in my closet, and that's after I gave about 10 of them away in the past few months. Not counting my slippers,
sandals and 'porma' shoes. I remember the shoes I wore during the Half'01, I never got to wear them again after.
They were wrecked to shreds. I was lucky that they fit me well and I didn't get any major injury from that one.
But I've encountered several people that got dead toenails after doing a marathon because of poor shoe choices.
Wearing bad running shoes also makes you prone to back and leg injury, this is more true for females. So girls,
you should be listening and learn how to buy the right shoes. This is a genetic truth, your bone mass is lower than males.
And if you weren't regularly engaged in sports since you were a kid, chances are your bone mass is lowered
again by another notch.
When buying shoes, considerations should be in this order: fit, function (biomechanics), budget, and finally, looks.
I'll get into deeper detail about these considerations in the next posts.
For now, browse through the site and try to identify your foot biomechanics using the article I've uploaded.
(Taken
fron Runner's World, September 2002 by Barb Cousins)
- Aug14'03 -
Petroleum Jelly is your friend. (PJ)
- Be it for training or racing, be sure to apply in sensitive areas and friction ponts on your clothes, especially the
edges.
Band-aid saves a world of pain.
- On long runs, about 2-3hours onwards, band-aid or PJ on the nipples eliminates unnecessary friction with
loose clothing. I was too complacent one time while I was wearing a moisture-wicking sando, and after over 3hrs they
were already bleeding.
Control and test your food before racing.
- To those that already know the story, I had to make a detour during the Subic duathlon 'cuz of this.
Overeating the night before just for the reason of 'carbo loading' isn't worth squat. You should've loaded up several
days before, overeating just gives you unnecessary weight during the race.
- As for gels and bars, do test them before the big day. Some gels don't work too well for me 'cuz they contain
too much caffene and I feel like having a heart attack when I take them. While others are way too sticky to be a
quick and easy fuel on the go.
Energy Bar economics
- Try to find some bars that don't melt too fast for your long rides. So that if you don't get to finish them,
they're in decent shape for the next time you'll need them.
- There is a wide choice out there, you'll be surprised at what you see at the supermarket. The important thing
is to get the necessary amount of calories out of your energy bar, about 120cal/hr. Minor detail
na lang yung fact that it has over 5% fat, we still need fats in our body. For a tight budget, variety and different
tastes, try Cloud9, Big Bang, Quake Cake, Uncle Toby's and Kellogs Yogurt Bars.
Carbs on a budget
- Getting carbs is as easy as saying 'pancit canton'. Grab 2-3 packs, just take out the oils and you're set.
You've got a fast, low fat, hi-calorie and hi-carb meal.
- Aug13'03 -
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