Triathlon 101

Training Log
-Hours slept
-Waking pulse: increase of 3 or more can signal overtraining
-Distances or time
-Time of day
-Intensity
-Feelings
-Injury flags
-Weight: morning after going to bathroom; 3% or more loss dehydration, take easy day or day off
-Weather
-Notes

Swim
-Count strokes regularly
-Practice stroke elimination
-Streamline yourself with skills
-Keep head down
-Swim downhill: lean on chest
-Swim taller: lengthen body

Bike
-Use gears wisely
-Practice using new equipment
-Practice U-turns
-Hydrate on the bike
-Wear a helmet
-Keep bike in good shape
-Take a lighthearted approach

Run
-Build a solid foundation
-Follow time, not mileage
-Follow 10% rule: increase time 10% each week, 5th week back off by 10%, then increase by 10% of 4th week

Peaking to race
-Stick to tapering schedule you?ve set for yourself
-1 week
1) 40 mins
2) Complete rest
3) 40 mins
4) 20 mins
5) 20 mins
6) Complete rest
7) RACE DAY

-Half week
1) 40 mins
2) 20 mins
3) Complete rest
4) RACE DAY

-Watch your diet
-Try some mental training
-Test your pre-race meal
-Practice your transitions
-Don't make equipment changes

Days Before Race
-Do a safety check on your bike
-Eat right
-Pick up race packet
-Attend pre-race meetings
-Make sure you know wheres and whens
-Prepare everything the night before
-Get a good nights sleep

Race Morning
-Time your pre-race meal right
-Get to transition area one hour before the start
-Park your bike and get your body marked
-Set up personal transition station
-Get ready to swim
-Check out the lay of the land
-Notice where bike is racked
-Find out exits for bike and run
-Take a walk to the beach and see whether you can get a feel for the swim course
-Take a quick pre-race dip
-Seed yourself properly in the swim wave

During a Race
-Keep your head during the swim
-Prepare for smooth transitions
-T1: disorientation and general lack of coordination
-T2: cramping and nonexistent runners legs
-Stick to plan and pace
-Drink plenty of fluids
-Have fun