First Triathlon
Thediamond13
Posts: 46 Member
Hello,
I need some advice, I have my first triathlon coming up in September and I’m wondering what will be more beneficial. Being leaner or stronger? Right now I’m working out 6 days a week (crossfit or gym)with biking or running on the 7th. I’m pretty broad with wide shoulders but I feel I might be too heavy. I’m 5’6 at 168 lbs. Any advice for a successful first tri?
Thank you!
I need some advice, I have my first triathlon coming up in September and I’m wondering what will be more beneficial. Being leaner or stronger? Right now I’m working out 6 days a week (crossfit or gym)with biking or running on the 7th. I’m pretty broad with wide shoulders but I feel I might be too heavy. I’m 5’6 at 168 lbs. Any advice for a successful first tri?
Thank you!
0
Replies
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That is awesome! I did my first last month. Are you swimming in open water?1
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Worrying about leaner or stronger is majoring in the minors for now. Focus on getting yourself into condition to perform satisfactorily in all legs.
This means focus on training for the actual events themselves. Cross training is helpful, but not as helpful as active training for the running, riding, or swimming portions.
Also, go hardest on your worst activity. For most of us that's the swimming (especially open water swimming). Human tendency is to only practice the things that we're already good at. Do not do this.2 -
what distance is the tri ?
How's your swimming ?
A good tri plan would see you do each of the 3 disciplines at least twice a week, with some strength/core thrown in too. Core work helps support you on the bike and will help keep good form on the run.
You should try and do at least one brick session a week - running off the bike, so you get used to running on jelly legs.
If you keep up a good tri program, along with mindful eating, then the weight will come off and you will have developed the muscular endurance you need. Triathlon doesn't really require strength, except in the mind
And don't forget a rest day, 7 days a week is inviting injury and at the least will reduce improvements in performance.
I've raced from sprint to iron distance, so should be able to answer any questions you have.1 -
Start running, cycling, and swimming and make sure you get in your brick work...dial down the crossfit/gym. You're also going to need rest days for recovery.3
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Worrying about leaner or stronger is majoring in the minors for now. Focus on getting yourself into condition to perform satisfactorily in all legs.
This means focus on training for the actual events themselves. Cross training is helpful, but not as helpful as active training for the running, riding, or swimming portions.
Also, go hardest on your worst activity. For most of us that's the swimming (especially open water swimming). Human tendency is to only practice the things that we're already good at. Do not do this.
Good advice, I’m glad the swim is first. I just ordered my wetsuit this week. I’m ready for it as far as endurance goes. I’m just nervous for the open water.
0 -
what distance is the tri ?
How's your swimming ?
A good tri plan would see you do each of the 3 disciplines at least twice a week, with some strength/core thrown in too. Core work helps support you on the bike and will help keep good form on the run.
You should try and do at least one brick session a week - running off the bike, so you get used to running on jelly legs.
If you keep up a good tri program, along with mindful eating, then the weight will come off and you will have developed the muscular endurance you need. Triathlon doesn't really require strength, except in the mind
And don't forget a rest day, 7 days a week is inviting injury and at the least will reduce improvements in performance.
I've raced from sprint to iron distance, so should be able to answer any questions you have.
It’s a sprint for the xterra in Ogden, Utah and my swimming isn’t great but it’s quickly improving. Saturdays have been my brick sessions for now. I keep meaning to take a rest day being active is mental therapy for me. If I don’t at least get a mild jog in I go crazy. Thanks for the advice!0 -
Between leaner or stronger - leaner generally - as less weight moved allows faster and better endurance ability.
Strength is anaerobic usually, might be helpful on some hills to charge up, but otherwise...
But you have it easy if that much time to lose maybe 10-15 lbs. I could see race weight being 150 for you, I'm 5'10" and 155 was mine. And race weight not required by long shot, especially if short distance tri, like Oly or less. 70.3 starts making a difference. And if just completing it is purpose not time, slower because heavier is always possible.
Just take a slightly bigger deficit on your big burn days when it's mostly fat being burned anyway from endurance workout.
Keep maintenance on days after resistance training if you try to keep that up - but eventually it will interfere, except perhaps for upper body.
So you basically have 3 months for training? (if beginning of Sep and required taper, you have less time)
And 6 days currently is gym/crossfit only?0 -
Between leaner or stronger - leaner generally - as less weight moved allows faster and better endurance ability.
Strength is anaerobic usually, might be helpful on some hills to charge up, but otherwise...
But you have it easy if that much time to lose maybe 10-15 lbs. I could see race weight being 150 for you, I'm 5'10" and 155 was mine. And race weight not required by long shot, especially if short distance tri, like Oly or less. 70.3 starts making a difference. And if just completing it is purpose not time, slower because heavier is always possible.
Just take a slightly bigger deficit on your big burn days when it's mostly fat being burned anyway from endurance workout.
Keep maintenance on days after resistance training if you try to keep that up - but eventually it will interfere, except perhaps for upper body.
So you basically have 3 months for training? (if beginning of Sep and required taper, you have less time)
And 6 days currently is gym/crossfit only?
Well I’m in maintenance from my last bike race and half marathon so I’m still running 15 miles a week and swimming twice. Then the other days I do crossfit (give or take 4-6 times) I’d guess I’m around 17%body fat right now. 150 would seem like a skin and bones me haha.0 -
You got this so easy then!1
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Do some workouts of immediately getting off the bike then running. I’ve done 2 sprints in the past and just did my first one in 4 years a few weeks ago. I hadn’t really been training for this recent one and I could definitely tell the difference. My legs cramped up on the run and felt so heavy because I had done minimal bike training and zero back to back bike-runs prior to this one. (I kinda just did it on a whim)1
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Thediamond13 wrote: »what distance is the tri ?
How's your swimming ?
A good tri plan would see you do each of the 3 disciplines at least twice a week, with some strength/core thrown in too. Core work helps support you on the bike and will help keep good form on the run.
You should try and do at least one brick session a week - running off the bike, so you get used to running on jelly legs.
If you keep up a good tri program, along with mindful eating, then the weight will come off and you will have developed the muscular endurance you need. Triathlon doesn't really require strength, except in the mind
And don't forget a rest day, 7 days a week is inviting injury and at the least will reduce improvements in performance.
I've raced from sprint to iron distance, so should be able to answer any questions you have.
It’s a sprint for the xterra in Ogden, Utah and my swimming isn’t great but it’s quickly improving. Saturdays have been my brick sessions for now. I keep meaning to take a rest day being active is mental therapy for me. If I don’t at least get a mild jog in I go crazy. Thanks for the advice!
I can relate! Maybe your "rest" days you can swim laps. Not for speed, but just for the activity and to work on technique. Good luck and enjoy the race!1 -
Look into possible tri training groups in your area, especially for training open water swim technique.2
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For an xterra, I'd say stronger vs lighter - the courses just aren't long enough for a few lbs to matter all that much. But if it's a demanding bike course, being a bit stronger can definitely matter.
Full disclosure, I don't know what the terrain is like out where you are or what the course will be like, so kind of take that with a grain of salt.1 -
Thediamond13 wrote: »Worrying about leaner or stronger is majoring in the minors for now. Focus on getting yourself into condition to perform satisfactorily in all legs.
This means focus on training for the actual events themselves. Cross training is helpful, but not as helpful as active training for the running, riding, or swimming portions.
Also, go hardest on your worst activity. For most of us that's the swimming (especially open water swimming). Human tendency is to only practice the things that we're already good at. Do not do this.
Good advice, I’m glad the swim is first. I just ordered my wetsuit this week. I’m ready for it as far as endurance goes. I’m just nervous for the open water.
You can't win the race during the swim, but the swim can definitely ruin the race for you. IMO, if you struggle in the swim, start at the back and find clear water as quickly as you can. Then just work to get into your rhythm and manage the turns and congestion that comes with them.
I treat the swim as my sacrifical lamb, if you will. I'm more than happy to give up 10 or 15 seconds letting people get past me and/or getting out of the way if it means a less miserable swim leg. I'm almost always one of the last in my group coming out of the water.. it's not hard to make up that time though.3 -
FutureDVM2020 wrote: »Do some workouts of immediately getting off the bike then running. I’ve done 2 sprints in the past and just did my first one in 4 years a few weeks ago. I hadn’t really been training for this recent one and I could definitely tell the difference. My legs cramped up on the run and felt so heavy because I had done minimal bike training and zero back to back bike-runs prior to this one. (I kinda just did it on a whim) [/quote
I think it’ll be ok! I just like to hear from others on the same situation and get some tips!0 -
Thediamond13 wrote: »what distance is the tri ?
How's your swimming ?
A good tri plan would see you do each of the 3 disciplines at least twice a week, with some strength/core thrown in too. Core work helps support you on the bike and will help keep good form on the run.
You should try and do at least one brick session a week - running off the bike, so you get used to running on jelly legs.
If you keep up a good tri program, along with mindful eating, then the weight will come off and you will have developed the muscular endurance you need. Triathlon doesn't really require strength, except in the mind
And don't forget a rest day, 7 days a week is inviting injury and at the least will reduce improvements in performance.
I've raced from sprint to iron distance, so should be able to answer any questions you have.
It’s a sprint for the xterra in Ogden, Utah and my swimming isn’t great but it’s quickly improving. Saturdays have been my brick sessions for now. I keep meaning to take a rest day being active is mental therapy for me. If I don’t at least get a mild jog in I go crazy. Thanks for the advice!
I can relate! Maybe your "rest" days you can swim laps. Not for speed, but just for the activity and to work on technique. Good luck and enjoy the race!
Thank you! I think I’ll do more of those “swim rest days”1 -
Thediamond13 wrote: »Worrying about leaner or stronger is majoring in the minors for now. Focus on getting yourself into condition to perform satisfactorily in all legs.
This means focus on training for the actual events themselves. Cross training is helpful, but not as helpful as active training for the running, riding, or swimming portions.
Also, go hardest on your worst activity. For most of us that's the swimming (especially open water swimming). Human tendency is to only practice the things that we're already good at. Do not do this.
Good advice, I’m glad the swim is first. I just ordered my wetsuit this week. I’m ready for it as far as endurance goes. I’m just nervous for the open water.
You can't win the race during the swim, but the swim can definitely ruin the race for you. IMO, if you struggle in the swim, start at the back and find clear water as quickly as you can. Then just work to get into your rhythm and manage the turns and congestion that comes with them.
I treat the swim as my sacrifical lamb, if you will. I'm more than happy to give up 10 or 15 seconds letting people get past me and/or getting out of the way if it means a less miserable swim leg. I'm almost always one of the last in my group coming out of the water.. it's not hard to make up that time though.
Awesome, thanks for the tips. That’ll be my strategy for the swim.0 -
Thediamond13 wrote: »Hello,
I need some advice, I have my first triathlon coming up in September and I’m wondering what will be more beneficial. Being leaner or stronger? Right now I’m working out 6 days a week (crossfit or gym)with biking or running on the 7th. I’m pretty broad with wide shoulders but I feel I might be too heavy. I’m 5’6 at 168 lbs. Any advice for a successful first tri?
Thank you!
I did a sprint tri with my 15 year old daughter 4 years ago. I'm 5'11" and was probably all of 235-245 at that time. I finished, and was faster than her on the bike, and she was faster swimming and running. But I had the overall better time.
My transitions sucked. They were timed and I left a lot of time on the table in transition.
It would have been easier if I were 40-50 pounds lighter.
I agree with the others. Dial back the crossfit and spend time swimming, running and on the bike.
And spend time practicing your transitions if they are timed.0 -
Fit #1.
Mass #2.
I'm 6'-0" and my racing weight is 150. I'm a faster runner at 140, but better on the bike at 150 (no huge climbs in tris/dus).
But if you aren't going for a podium, does it matter? 10-20-40 lbs extra will slow you down quite a bit, but if your goal is not winning, you do what you need to do to reach that goal0 -
Thediamond13 wrote: »Thediamond13 wrote: »Worrying about leaner or stronger is majoring in the minors for now. Focus on getting yourself into condition to perform satisfactorily in all legs.
This means focus on training for the actual events themselves. Cross training is helpful, but not as helpful as active training for the running, riding, or swimming portions.
Also, go hardest on your worst activity. For most of us that's the swimming (especially open water swimming). Human tendency is to only practice the things that we're already good at. Do not do this.
Good advice, I’m glad the swim is first. I just ordered my wetsuit this week. I’m ready for it as far as endurance goes. I’m just nervous for the open water.
You can't win the race during the swim, but the swim can definitely ruin the race for you. IMO, if you struggle in the swim, start at the back and find clear water as quickly as you can. Then just work to get into your rhythm and manage the turns and congestion that comes with them.
I treat the swim as my sacrifical lamb, if you will. I'm more than happy to give up 10 or 15 seconds letting people get past me and/or getting out of the way if it means a less miserable swim leg. I'm almost always one of the last in my group coming out of the water.. it's not hard to make up that time though.
Awesome, thanks for the tips. That’ll be my strategy for the swim.
Sprints are a lot of fun! Sounds like you have a strong endurance base going into the race, so a bit of swim focus should do the trick for you.
Great swim suggestion above, to which I'll add my 2 cents: If you've never used a wetsuit before, you'll be pleasantly surprised with how well you'll float while wearing one. This will allow you to swim comfortably with minimal (or even no) leg effort. You may even decide to take advantage of drafting by finding a swimmer of similar abilities and then following right on the feet of that swimmer during the race. Let the other swimmer do the work to part the water and you glide in their wake, helping to save energy for the bike and the run.
Good luck.0 -
Thediamond13 wrote: »Thediamond13 wrote: »Worrying about leaner or stronger is majoring in the minors for now. Focus on getting yourself into condition to perform satisfactorily in all legs.
This means focus on training for the actual events themselves. Cross training is helpful, but not as helpful as active training for the running, riding, or swimming portions.
Also, go hardest on your worst activity. For most of us that's the swimming (especially open water swimming). Human tendency is to only practice the things that we're already good at. Do not do this.
Good advice, I’m glad the swim is first. I just ordered my wetsuit this week. I’m ready for it as far as endurance goes. I’m just nervous for the open water.
You can't win the race during the swim, but the swim can definitely ruin the race for you. IMO, if you struggle in the swim, start at the back and find clear water as quickly as you can. Then just work to get into your rhythm and manage the turns and congestion that comes with them.
I treat the swim as my sacrifical lamb, if you will. I'm more than happy to give up 10 or 15 seconds letting people get past me and/or getting out of the way if it means a less miserable swim leg. I'm almost always one of the last in my group coming out of the water.. it's not hard to make up that time though.
Awesome, thanks for the tips. That’ll be my strategy for the swim.
Sprints are a lot of fun! Sounds like you have a strong endurance base going into the race, so a bit of swim focus should do the trick for you.
Great swim suggestion above, to which I'll add my 2 cents: If you've never used a wetsuit before, you'll be pleasantly surprised with how well you'll float while wearing one. This will allow you to swim comfortably with minimal (or even no) leg effort. You may even decide to take advantage of drafting by finding a swimmer of similar abilities and then following right on the feet of that swimmer during the race. Let the other swimmer do the work to part the water and you glide in their wake, helping to save energy for the bike and the run.
Good luck.
If your swim form isn't great, the benefits of a wetsuit CAN NOT BE OVERSTATED. The added buoyancy is almost like having a motor assisting you.0 -
Great suggestions! My wet suit gets here today so I’ll be doing some open water swims soon!0
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LEANER. This will allow you to be faster on the bike and the run. In fact, a critical part of triathlon training is losing weight for exactly this reason.1
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I just tried my wetsuit on and I’m going to have to lean up0
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You seem to have a good base already and clearly are good on the bike and run so...
Having just recently done my first triathlon (and not being great swimmer) I would say go out and practice in the open water as much as you can! It's so different to being in a pool and until you're out there you don't know how you are going to cope mentally. I freaked out on my first go. I couldn't see the black line, had a panic about not being able to rest on the wall if I needed to, didn't want to put my face in the water, hated the thought of touching weeds and/or fish, couldn't deal with the current... and the salt water was the straw that broke the camels back!!
Practice having people swim over you, grabbing at your legs and feet, knocking your googles off etc. Also practice having to replace your googles while swimming and sighting for buoys. Practicing breathing to both sides and also in front.
When it comes to race day, hold back on the swim and if you need to go wide to avoid the 'dolphins'. Swim your own race and don't let yourself get inside your head. Relax and breathe 1 -
Thediamond13 wrote: »Thediamond13 wrote: »Worrying about leaner or stronger is majoring in the minors for now. Focus on getting yourself into condition to perform satisfactorily in all legs.
This means focus on training for the actual events themselves. Cross training is helpful, but not as helpful as active training for the running, riding, or swimming portions.
Also, go hardest on your worst activity. For most of us that's the swimming (especially open water swimming). Human tendency is to only practice the things that we're already good at. Do not do this.
Good advice, I’m glad the swim is first. I just ordered my wetsuit this week. I’m ready for it as far as endurance goes. I’m just nervous for the open water.
You can't win the race during the swim, but the swim can definitely ruin the race for you. IMO, if you struggle in the swim, start at the back and find clear water as quickly as you can. Then just work to get into your rhythm and manage the turns and congestion that comes with them.
I treat the swim as my sacrifical lamb, if you will. I'm more than happy to give up 10 or 15 seconds letting people get past me and/or getting out of the way if it means a less miserable swim leg. I'm almost always one of the last in my group coming out of the water.. it's not hard to make up that time though.
Awesome, thanks for the tips. That’ll be my strategy for the swim.
Sprints are a lot of fun! Sounds like you have a strong endurance base going into the race, so a bit of swim focus should do the trick for you.
Great swim suggestion above, to which I'll add my 2 cents: If you've never used a wetsuit before, you'll be pleasantly surprised with how well you'll float while wearing one. This will allow you to swim comfortably with minimal (or even no) leg effort. You may even decide to take advantage of drafting by finding a swimmer of similar abilities and then following right on the feet of that swimmer during the race. Let the other swimmer do the work to part the water and you glide in their wake, helping to save energy for the bike and the run.
Good luck.
unless you are me who almost swims worse with a wetsuit...i kid you not 0 -
re: WETSUITS - please please please make sure you can do the swim distance without the aid of one - i can't count the number of times that water has been too warm for wetsuits (USAT rules 76deg) and there has been a freak out because someone couldn't wear one0
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deannalfisher wrote: »re: WETSUITS - please please please make sure you can do the swim distance without the aid of one - i can't count the number of times that water has been too warm for wetsuits (USAT rules 76deg) and there has been a freak out because someone couldn't wear one
I've been in a couple of races where water temp was too high for wetsuits. I don't ever remember people NOT being allowed to wear them, only that they wouldn't be eligible for prize/points/podium spots if they did, and anyone who really cares about those things probably doesn't NEED a wetsuit to complete the distance.
Perhaps that's not the case with all races, but that's been my experience. Regardless, the advice is good - be able to do the distance, then let the wetsuit benefits be a bonus rather than a necessity.0 -
deannalfisher wrote: »re: WETSUITS - please please please make sure you can do the swim distance without the aid of one - i can't count the number of times that water has been too warm for wetsuits (USAT rules 76deg) and there has been a freak out because someone couldn't wear one
I've been in a couple of races where water temp was too high for wetsuits. I don't ever remember people NOT being allowed to wear them, only that they wouldn't be eligible for prize/points/podium spots if they did, and anyone who really cares about those things probably doesn't NEED a wetsuit to complete the distance.
Perhaps that's not the case with all races, but that's been my experience. Regardless, the advice is good - be able to do the distance, then let the wetsuit benefits be a bonus rather than a necessity.
76deg they are optional (can't qualify for any awards); 83 deg and not allowed - as its a health risk of overheating
when i did quantico sprint a couple years ago the water temp was 84 deg - it was seriously like bathwater...but when they made the annoucement there were groans through-out and a freak out less than 200yds into the swim by someone unprepared to do it without a wetsuit0
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