Triathlon questions

mitch16

shaunshaikh wrote: »

Haha funny comment there about water polo. I swam and played water polo through high school and that's what the experience you described reminded me of. I've never swam in open water or in crowds otherwise, but water polo is a dirty dirty sport.

For summer training our girls' and boys' swim teams used to train together, and we usually finished with a water polo game (as many of the boys were on both the water polo and swim teams like you). It is a dirty dirty sport, even when teenagers who like each other are playing it.

BrianSharpe

mitch16 wrote: »

My swim was terrible. Horrible. Not DFL or anything, just seriously awful (for me). Do NOT underestimate the swim, especially if it's in open water and you've not swum in open water previously.

Definitely get out into open water as soon as you can, it's completely different from swimming laps in the pool. Your first OW swim sounds a lot like mine.....I nearly gave up triathlon, had it not been for some other club members taking pity on me and inviting me out to OW swim sessions I probably would have missed some of the most fun I've had in years (last year I could barely swim 100m continuously, this year my summer included a 3km open water charity swim).

Alidecker

mitch16 wrote: »

shaunshaikh wrote: »

Haha funny comment there about water polo. I swam and played water polo through high school and that's what the experience you described reminded me of. I've never swam in open water or in crowds otherwise, but water polo is a dirty dirty sport.

For summer training our girls' and boys' swim teams used to train together, and we usually finished with a water polo game (as many of the boys were on both the water polo and swim teams like you). It is a dirty dirty sport, even when teenagers who like each other are playing it.

Water polo is a great idea for that, never would have thought about it. I never played organized water polo, but in swimming we would play sometimes too.

I have done a few sprint triathlons and have tried everything to get out of the crowd of people in my wave. Luckily I am a decent swimmer and could take and outside route around people, but I am sure it wasted some time.

Alidecker

When I was doing my first one, someone had given me tips on the transitions. I am by no means fast, I do it totally for myself...well, my brother and I do it together and my transition times got me the first place finish in the family

deannalfisher

re: transition tips: I lay everything out in the reserve order that I put it on - so I grab put on, grab the next item; if you sit down then stay down until you are all set (rather than standing up/sitting down etc); consider what all you actually need in transition (I work on the KISS theory - and minimal is best)

Djproulx

Fast transitions are FREE SPEED in a triathlon. In a short race like a Sprint, fast transitions can have a significant impact on your finishing placement. A few more tips to consider are: 1) Skip the socks! Wiping off feet and putting on socks is a waste of precious time when every second counts 2) Speed laces are quicker than tieing shoelaces for the run 3) Tri shoes pre- mounted to the bike can be put on as you are pedaling.

Tacklewasher

So, bumping this because I still have it as a goal.
Understand, that at 53 when I was 330+ lbs 18 months ago, my goal is not to have a good time, but just to finish one of the shorter races.

I'm thinking of either the tri-sprint or a try-a-tri distance.
Sprint is swim 750m, bike 20km and run 5 km.
Try a tri is swim 300m, bike 10km and run 3 km.

I've taken swimming lesson so have a much better handle on how to swim, but need to really work on distance.
Been indoor biking more, but not to a training level.
I've run 5 km in slightly under 30 mins and am happy with that time.

So, what would be the "equivalent" time target for the swim and bike to a 30 min 5 k run? Swimming will be the tough one for me as I'm still having issues doing 100m without stopping. I can indoor bike 5km in 10 mins, so 20 Km would be in the 45 range.

Thanks.

scorpio516

Don't know about swim. Bike, 20km in about 45minutes I think would be comparable.

40k in 60minutes is a really good time trial, imho a 18 min 5k.

jlklem

Tacklewasher wrote: »

So, bumping this because I still have it as a goal.
Understand, that at 53 when I was 330+ lbs 18 months ago, my goal is not to have a good time, but just to finish one of the shorter races.

I'm thinking of either the tri-sprint or a try-a-tri distance.
Sprint is swim 750m, bike 20km and run 5 km.
Try a tri is swim 300m, bike 10km and run 3 km.

I've taken swimming lesson so have a much better handle on how to swim, but need to really work on distance.
Been indoor biking more, but not to a training level.
I've run 5 km in slightly under 30 mins and am happy with that time.

So, what would be the "equivalent" time target for the swim and bike to a 30 min 5 k run? Swimming will be the tough one for me as I'm still having issues doing 100m without stopping. I can indoor bike 5km in 10 mins, so 20 Km would be in the 45 range.

Thanks.

So have done 30 plus triathlons....including the ironman. I coached multiple people through the each distance also. So I have analyzed this sport to death....

It all depends on hills and wind. Just know biking is the key to triathlon times (it's half the event). If you want to finish well bike more. People never believe that until they fail to bike enough and there run is so far away from there best. You don't bike enough you will walk, or you might as well walk as your pace is that slow.

Ballpark estimate is 40 minutes...that is 18 mph. On a flat course I can do 18 on about 175 watts which for most men is moderate. If you add in 3/4 hills then 17 is closer. If it's windy...all bests are off as that depends on pacing.

Decent advice is look at the results from last year. You will see a lot of people in the 30 minute 5k range....look at there bike times. But if you do not know what they are riding it does not matter much as my fat bike will go 8mph verse 22 on my tri bike for exact same power/course/day.

Sorry indoor biking speed is pretty irrelevant to outside...what kind of bike do you have? This might be the biggest decider on time.

Good luck on the race. Bike a lot and you might surprise yourself. And bike hard too!

John

Tacklewasher

So, biking outdoors will have to wait until spring. I have a hybrid, so I'm not looking for a wonderful time. If I get into it more I may spring for a better bike, but not for my first one. I will start outdoor biking as soon as the white stuff is gone.

Looking at the results from 2016 (can't find 2017 for some reason) and going for men around the 30 min 5K on the Sprint, I'm thinking sub 20 mins for the swim and sub 45 for the bike would put me in the same ballpark as those running around 30 mins.

At least it gives me a goal to shoot for. Need to continue the swim lessons though. That is still my weak spot.

jlklem

Tacklewasher wrote: »

So, biking outdoors will have to wait until spring. I have a hybrid, so I'm not looking for a wonderful time. If I get into it more I may spring for a better bike, but not for my first one. I will start outdoor biking as soon as the white stuff is gone.

Looking at the results from 2016 (can't find 2017 for some reason) and going for men around the 30 min 5K on the Sprint, I'm thinking sub 20 mins for the swim and sub 45 for the bike would put me in the same ballpark as those running around 30 mins.

At least it gives me a goal to shoot for. Need to continue the swim lessons though. That is still my weak spot.

Sounds like a good plan. One piece of advice...bike really really hard unless you are tired. Biking is non impact. If you are not riding a lot you can hit it hard.

mitch16

Tacklewasher wrote: »

So, biking outdoors will have to wait until spring. I have a hybrid, so I'm not looking for a wonderful time. If I get into it more I may spring for a better bike, but not for my first one. I will start outdoor biking as soon as the white stuff is gone.

Looking at the results from 2016 (can't find 2017 for some reason) and going for men around the 30 min 5K on the Sprint, I'm thinking sub 20 mins for the swim and sub 45 for the bike would put me in the same ballpark as those running around 30 mins.

At least it gives me a goal to shoot for. Need to continue the swim lessons though. That is still my weak spot.

You said swimming is your weak spot--what is your strongest discipline? Run? Or Bike?

Times are so variable because you have no idea what any given competitor's strengths are, and whether they had complications during any of the legs.

I would definitely start with the tri with the shorter swim if swimming is your weak spot. Looking at the race that I did (it was a women's only race, but a 30 min 5K is a 30 min 5K), swim times for finishers with 30 min 5K were anywhere from 3-5 min/100 meters. The bike time will depend on how flat your course is--my course had a few hills and it looks like most people averaged 14-15 mph--the top cyclist was a bit over 20 mph. There were very few tri bikes in my race and not even very many road bikes--lots of hybrids and mountain bikes...

Also remember that your running pace in a tri (especially your first tri) will probably be a little slower than your pace when you run a 5K by itself...

rbiss

A good base plan is strength train 2-3X per week. Then train each portion of the race a minimum of 2X per week the weakest event 3X per week. My tri program is a sprint and I lift 2X a week, run 3 times a week, and bike and swim 2X a week. It works out to a total of about 6 hours a week of training. That's fine to complete and even do well in a sprint triathlon.

Triathlon is an incredibly supportive community, don't worry you won't embarrass yourself!!

CSARdiver

My first triathlon was years ago, but I showed up wearing boxer shorts, a mountain bike, and had never practiced transitions. I had a blast, laughed at myself a good bit, didn't finish dead last despite my best efforts, made several friends, and learned a lot. I have several under my belt now and have upgraded gear along the way, but most of my improvements lie on the mental side of this.

Swimming was my strong suit and biking was (and still is) my weakest sport.

The multisport community is extremely supportive and engaging. You need but ask and will be bombarded with a ton of information and advice.

Personally if you've already scheduled swimming lessons I would have them focus on your kick. When the weather warms up schedule some open water swims to get used to it. Many have a safety officer in a kayak making sure everyone is ok.

Schedule in an indoor tri as well and see how you do. Get a baseline established and see what to improve on.

Tacklewasher

I'm done my first round of swimming lessons and they were very helpful. Plan now is to swim twice a week to pick up my endurance and then, in late Feb start the next level of classes. Swimming is still my weakest point.

My wife can accompany me in a kayak once the lakes are warm enough. Plus I can try open water swimming where I can still stand up if needed.

Djproulx

Just checking back in on this thread. Glad to see you're continuing to train for a first tri!

This is the perfect time to nail down your swimming form and begin to build endurance. And, as @jlklem suggested, you can never do too much cycling.

Look forward to hearing more as you progress in training.