hello again !

Yes, it is suppose to rain this Sunday and this will be my first sprint distance tri at Sandringham.. 500/20/5. I have only had JUST one week to get used to my new cycling shoes/cleats and practiced like mad coming in and out of them.

I do not want to fall again ! And now the rain is making me nervous...what tips do you have?

The bike leg is a 2 lap circuit on a fairly flat piece of road in Sandringham, so I believe.

thanks for any tips !

Hi DR,

Get your shoes wet and hose the driveway a bit to see how slippery they get. When I'm riding in the rain, the cleats are a bit slippery when I put my shoe into the cleat, BUT it is MORE slippery when I take my foot out and go to put my shoe on the ground. Even though my cleats have yellow rubber bits on the corners, I've got to be careful not to contact the ground with the smooth toe section. I actually try to get my heel to contact the ground as well because there is a grippy rubber piece on the heel too.

And if it hasn't been raining there for a while, the first day of rain is always the most slippery. Plus, even if you take it easy on the ride, you know you'll catch them on the run.

Also, in your post about 1500m swim, I've linked an article about surf-swimming - I think you'll get some information out of it.

Good luck with your race this weekend. I've got an enduro on Saturday morning. (200/5/1 x 3) So I've actually swapped the cleats back to toe-clips for reduced transition time - hopefully!

oh, thanks jo for that advice....I have actually been planning and practicing leaving my shoes on the bike and putting in/taking out my feet as I figure since running is my strong point, I should run with bare feet through transitions.

thanks for the link, i have printed it out already! And good luck with the endura event.....you are so amazing, how do you do all that training and have 3 children to look after/bring up as well? Wow...and I just realised have you just moved to Darwin?? Do you worry about swimming in open water up there???

Firstly, and above all talk of cleats/shoes etc... make sure you take it EASY on the roads.

Next time you're looking over your bike, have a close look at your tyres. See how narrow they are? Now imagine how much of that skinny, minny tyre is *actually* in contact with the road at any one time. It's about the size of a decent-sized thumbnail.

Slow down for all corners - stay upright as much as you can - be aware of other riders in front and behind (some will NOT ride to the conditions, particularly the male 20-24 age group) - and ensure you keep a firm grip on the handlebars/brake-hoods at all times. Obviously, don't worry about the swim, or the run (unless the surface is particularly slippery). As you can imagine, the run can be a lot MORE comfortable if it is cooled down by rain.

A couple of other pointers though:

1) lay your shoes upside down, or preferably under a towel so they stay dry while they're waiting for you in transition. OK, they'll get wet during the run, but there's nothing worse than pulling on a pair of heavy, sodden shoes;

2) while I strongly support the advantage of leaving shoes cleated in to the pedals and slipping IN to them as you start the bike leg, I acknowledge this is difficult to learn, and it may be too late to get familiar with the technique now. HOWEVER, be very, very, careful running through transition in cleats. If it's on bitumen/concrete it WILL be slippery. While I don't want to disagree with Jo, I wouldn't be testing to see how slippery they can be beforehand. If you slip, it will happen quickly and without warning, and you can really hurt yourself. Don't try and hurt yourself before the race. If it's a hard surface in transition, just take it slow, and support yourself on the bike.

3) if it's a grassy/dirt surface, then you may pick up a lot of mud in the cleats if you have to run int them, meaning that you may not be able to click-in properly when you mount the bike. There's no real solution to this other than to stop, get a stick and dig the mud out I'm afraid. Hopefully, the organisers lay some carpet or rubber matting down. As I said, the technique of leaving the bike-shoes cleated into the pedals has a LOT of advantages;

4) while I respect it's hard to get into shoes cleated into the pedals, it ISN'T very hard to loosen the straps, and slip out of them while you're pulling into T2. Take your time and start 50-100m out, and you should be able to do this in relative comfort. Just place your feet on top of the shoes until you arrive at the dismount spot, then just step off. You then have the relatively easier task of running back through transition in barefeet.

While perhaps only 50% of triathletes slip into shoes clipped onto the pedals when they're leaving T1, over 90% of them use the technique of slipping OUT of them coming into T2.

Hope that helps - and doesn't get you worried about the race at all. As i said, the most important part is making sure you ride safely on the roads itself, and then a wet triathlon can still be lots of fun. Best of luck :)

In other words - just use a bit of common sense!

thanks Minersrun.......you're just great and it as though you know me....that is, I am a bit of a 'rusher' and this is probably why i fell last time....... I WILL TAKE MY TIME especially around corners and in/out of the cleats.

I have run many, many times in the rain and sleet and snow so running does not phase me at all and well, lets hope I don't get sick after swimming in the bay after a storm...ahh.

But hey, I will have fun and if I can get throught it without any accidents (on the bike) then maybe I will have a little extra energy for the 5km run...

Thanks all of you again !

Sorry, I didn't mean for it to sound like DR should see if she can break her ankle first! ;) Only to get an idea so she can be aware of which part of her shoe has the best grip. But I totally agree to take it easy on the actual cycle leg, then kick-a$$ on the run!

I have 4 kids now and I don't even attempt to swim in the ocean!! Crazy!! :D There are perfectly good 50m pools to swim in!!

Brake early before going into a corner. accelerate smoothly after straightening up out of it. Think about how you have to adjust to driving in the wet....I hope ;)
Put your run shoes in a plastic bag to keep them dry in transition. Works much better than a non water proof towel :D
If your not sure about the cleats option then put your shoes on first before mounting, but definitely take them out on the bike before dismounting (repeating Minersrun suggestion) Just get out of them early and have your feet back on top of the shoe before T2 looms up on you.
Shower and change into dry clothes more quickly after the finish than usual.
Enjoy yourself aftr all it is only water

When riding watch out for anything made of metal like manhole covers or railway lines. If you do go over them keep nice and steady and don't make any sudden movements like braking hard, turning or accelerating. I have learnt the hard way on that one! <_<

Also if you draft off anyone you will get your face and clothes covered in road grit.

I have ridden with sunglasses in a few wet road races and found that they do get wet but they keep the grit out of your eyes. In a non-drafting tri the rain might be the only issue so glasses may not be necessary. Glasses can also fog up from your body heat so may need regular wiping if they don't ventilate well.

Good luck! :D

All good advice above.

AND watch out for the painted lines on the road, if you're cornering or accelerating and your tyre encounters both the slick paint and the tarmac you may come a cropper.

thanks so much everyone who has written back...much appreciated. Yes, it is all good common sense, but it is reinforcing it to me as I read it.

The mule - thanks about the sunglasses tip, I always wear sunglasses when running, but of course you can just put them on top of your head if not needed....but bike? I will just have to decided on the day whether or not to wear them.

Jo - sorry, you are even more amazing then with 4 children and still out there competing!

One more question a little off the rain topic but, Jo and other ladies (and men for that matter) I have just bought a great Orca one piece tri suit (big discount)! It fits just great except a little 'digging in' the shoulder straps - I feel I may be a little bit too tall for it but not much. Fits great elsewear (legs, waist, chest). Will it stretch a little you think? My other swim gear certainly has...this Orca brand is made of elastine and polyester.

Is that the navy blue suit with silver & white panels on the side? VEERRRYYYY Nice! Can't offer any advice about the shoulder straps though, except that it's better to be firm than not firm enough. Good luck this weekend! Not that you need it, I bet you win your age group on Sunday! :D

Downunder Runner, you can always stick the arms of your sunglasses (while in the open position) through the vents at the front of your helmet if you want to take them off during the ride or if you are not sure whether you will need them. A lot of pro (and non-pro) cyclists do that!! :D

Have a great race!

PS After all this great advice it probably won't rain!! :D

hey Jo.......yeah, how did you know the colour? Yes, it is very nice... Win in my category? I am not sure about that tommorrow Jo, as it is my first go at this 'longer' distance...and I am a terrible, slow swimmer... but maybe I will do a 'Steven Bradbury' and come winning from behind as all other slip over in the rain??

the mule.....well, it has started to rain already and right as they predicted... (sat afternoon thunderstorm has started).

better go and prepare the bags and car for tommorow...

So did it rain? How did you go? I'm sure you did great! The enduro I did was SO much fun! By the third swim, I managed to swim in a straight line. :P

There were about 10 girls wearing the same Orca suit you've got so I think you're on a winner with that purchase.

How did your cleats go? Did you do what you practiced? I tried to change my pedals for toe clips because I was going to be transitioning three times from cycle to run but I couldn't get the damn pedals off - they were on there tight.

When is your next race? I've got a 400/12/3 on 25th March to do. So I've got a few brick sessions to fit in in the next few weeks.

hi Jo !!!

Wow...I did not realise the endro event included 3 swims!! What distances were they? Was it in a pool or river or ocean? I cannot remember what you said. And another one soon for you...you are a legend.

Well, it was NOT pouring rain but just a little here and there on Sunday HOWEVER because it had been raining alot on Saturday, the organisers cancelled the swim in the bay because of poor water quality. Not surprised at all. And the bay was so wild - big waves and swell (for a bay that is!) as it was a VERY windy day...southerly wind. i was very happy not to do the swim....instead we did a 750m beach run, bike 20km and 5km run.

It was tough. I am NOT a beach runner and the sand was so so soft and deep. I did OK on it, and then jumped on the bike, taking my time with the shoes/cleats. DID NOT FALL ! yippee ! The ride was very tough in the head wind - i have only once done a 20km ride and that was on a windtrainer! Got off the bike, and then ran...felt very hard but I managed to pick up the pace after 2kms.

I came 2nd in my age category, after passing a girl in my category with only 300ms to go !! I have a great time for my run, faster than most (including men) but I think this is because I held back a bit on the bike.

Anyway I am very happy as this was my first try at the sprint distance....but of course there was no swim...

what length of brick sessions are you doing Jo?
Fab effort for you and good luck for the next one!

Well done and big congrats to both of you. Next time we'll have to talk about racing into 'headwinds' on the bike (much, much worse ...)

So it was a duathlon? ;) Good call though with the water - better cautious than not. Great run for you - 2nd!! Nearly there DR! 1st in your age group is in reach I reckon.

The enduro was only 200/5/1 x 3 so just a 'shortie' compared to a sprint distance. The 2nd & 3rd swims were good because it wasn't so 'washing-machine-ish' - good practice for swimming towards the buoys without too many other people around. It was in a lake (croc free!).

But hubby is away this week so my built-in baby sitter is gone until next Monday. Leaving 4 kids has two options: a) a relative, or b) pay someone. No rellies up here, and the $50 for babysitter is better spent at bike shop!

Brick sessions: Even though I'm covering about 75km for my long cycle, I need to do some 15-20km harder stuff followed by a 2km run, just to get used to the transition. And then, preceed my runs by 10 minutes fast on the bike.

The bike you've got DR, is it a road bike or a tri-specific bike? I've been reading heaps about how a tri-geometry bike can help save your legs for runs of 10km or more. I have a road-geometry bike and am currently investigating/wishing for a tri-bike option. ;)

Minersrun - what's the scoop on headwinds? I still remember riding my bike along the Nicklin Way on the Sunshine Coast going from Caloundra to Mooloolaba. I thought I was such a legend, riding so effortlessly and at such great speed - until of course I turned around to go home. <_<

DR, When is your next race?

hey jo, don't sell yourself short on the enduro event - afterall, it is not called enduro for nothing ! You still ended up swimming 600m and riding 15kms - i have NOT yet swam that far in the open water !

But I soon may - I am entering into a 1.2k open water swim in 2weeks !! I went to the pool yesterday just to see if I could still swim that far and see how I felt. Well, it felt very easy and I actually swam 1.7kms. Yes, I was very slow but I did it and got out of the pool feeling fresh and this morning I had a running speed sessiona and felt no effects from the swim yesterday. So......I realise it will be 5 times as hard in the open water, so I hope to be OK...I know I will be last, but maybe there are booby prizes ??

It will be hard for you not to train while your hubby is away....do you have any nice neighbours who could babysit even just for an hour?

Oh, and to answer your bike question, I have a road bike, not a tri-specific bike...

I also do not have a wetsuit...do you? Silly question, as you probably don't need it up there in Darwin !

Unfortunately, there's no real secret to headwinds - they're just horrible. But if you can get your head around the fact that the headwind is horrible for *everyone* then it makes it easier to keep pushing into them. I've encountered some winds that can make up to 15-20km/hr difference from riding one direction to the next.

As for tri-specific bikes, they really don't provide any significant advantage unless you're up the pointy end of the field. You also need to be comfortable (and strong enough) to hold an aero position consistently for the positive impacts of a tri-bike to be noticeable. In fact, on some courses (read: hilly & technical) they can in fact be a disadvantage over a standard geometry road bike which are better built for climbing.

It sounds extreme, but the best option would be to have 2 bikes (roadie & tri-bike). Train and occasionally race on the road bike. Race the flat and straight bike legs on the tri-bike. If you can only afford one, the road bike is the best option as it provides the most flexibility. For example, it's generally considered to be poor form to ride in a group on a tri-bike with bar-end gear shifters (not safe - hands are too far away from the brakes)