Tonight I went to a 'strength/stretch' session.

I didn't know exactly what to expect, but it was FULL-ON! It reminded me of those 'boot camps' you see people sweating it out in local parks with trainers yelling at them.
The trainer is a really nice guy though, and wasn't too harsh on the newbies (me and another guy). It was mostly core work - lots of crunches, fitball work, planks, leg raises...
Plus push-ups, which I absolutely suck at, and sit-ups, which I similarly suck at. We did some rotations and also some partner work.

I am so sore already!

The ride home from Toowong was painfully slow. It took me nearly 25 minutes (about 5 - 6 km)! My arms are still quivering. I am dreading what I am going to feel like tomorrow.

I still aim to hopefully go swimming in the morning but I know it is going to be painful.

Is there anything I can do tonight to aid muscle recovery? I've had a bit of protein for dinner (not heaps though, only 20 - 25g). I'll wear my Skins to bed, but that won't help my abs/upper body... Should I take neurofen or something?

Drink heaps of water!

firstly, i agree with paul re the poncey nature of triathlon. the events are great, but the emphasis on carbon bling is a little sickening.



you shouldn't be wiping yourself out in training. it's ok to do it on race day, but if you push yourself to the point that recovery is a real worry then something is wrong. perhaps you need to back off, do less crunches or whatever.

the other thing i wonder about is what the hell real use is a bunch of core work? unless you have some real weakness there. some folks have too much fascination with specifically concentrating on core strength.

sure if you do ironman some core strength is nice, but hey you develop what you need as you do all that swimming, riding and running training.. which is what triathlon is all about.. NOT about how many crunches you can do.

i'll admit to being crap at crunches and situps, yet managed to finish in the first third at my first IM despite many portaloo stops on the run. never thought 'damn i could do better with better core strength'. only ever thought that a bigger engine (more endurance) would be the best key.

anyway the core sessions can help, they just won't help as much as more swimming, riding and running.

I need to get some core strength! Apparently it's part of the cause of my various running injuries.

Anyway, I pulled up better than I thought I would today. I still managed to make it swimming and did laps for 30 minutes. I'm a bit sore in the upper body, and I am conscious of my abs/mid-section. Usually you don't notice them but at the moment I feel like I have abs of steel!

There is a squad swim session tomorrow which I'll go to - apparently it's a combination of in and out of the water work so I'm sure it will be a challenging session for me.

Hey Sunset,

Great to read about your training. It's inspiring me to get back in the pool and on the bike just as soon as I'm over this cold.

In regards to the recovery, your body is just adapting. I think you've already discovered it's not so bad the next session. Because you are using new muscles it will take two or three sessions and you probably won't get sore again if you keep up the swimming regularly. The post training protein is good, but it doesn't take away the soreness when you do new exercises!

Interesting comments about the poncey nature of triathlon. Luckily where I am from, there isn't any of that. There's barely any tri suits, bike shoes let alone lots of carbon. Everyone seems happy to just get out there and have some fun without spending the big bucks. Lots of newbies all the time and the good racers are all modest and pretty inspirational.

Obviously I think they look cool!

But you dont have to wear one, lots of women wear a two peice. For a short tri you probably don't need bike knicks (with padding). As Paul said, its a good idea to try out your race gear in training to sort out any issues.

I love mine!

I did my first couple of tris in standard cheap bike knicks from Anaconda and pulled a singlet on after the swim. I've since moved up into a nice one-piece from Orca and I wouldn't ever go back.

That being said, I'm thinking about getting a two-piece race suit for a longer race coming up.

--Toby

I'm sure you look good it in.
I suppose I should at least try one on before being too hasty.

I just imagine it is going to look terrible. Emphasise my already chunky thighs, and highlight my broad shoulders.

Exciting news: I just got a bike fresh from eBay. I hope to collect it over the weekend.
I have already physically inspected/checked it for sizing before bidding so that is all good.

Giant TCR Aero2

Excellent buy. Sometbhing like that will last you in triathlon for a very long time. I still ride my 2001 TCR2. The thing has to have over 30000 kays on it.

I'm another one who will be making their triathlon debut this season

Ai ai ai. What have I got myself in for ?

I'm getting the bike fitted for me tomorrow afternoon.

I need to buy proper road shoes however I was wanting to put that off for a bit until I get used to riding the bike (I'm currently very anxious and uneasy on it).

However the man at the bike shop (the same person who is our cycling coach) says that the fitting must be done with the correct shoes, and also that I should learn how to use cleats asap.

Bike fitting has been delayed for the moment.

Question: how important is it to get the correct fitting bike shoe? I may be able to get a pair from a friend but the cycling coach says there is more to it than I would realise.

Obviously check the usual things like a tiny bit of room at the toe, and make sure it doesn't slip at the back.

edit: also, how do you find Pearl Izumi shoes fit? Standard? Small? Width?

Sunset, a correctly fitted pair of bike shoes is important. They will increase your effiency (ride faster with less effort) especially on hills, and reduce stress on your foot and Achilles tendon.

Unlike running shoes, which take a physical beating, cycling shoes will last you very long time. You will need them fitted a bit more snuggly than your runners, but any bike shop can help you with fit. If possible visit a few shops and try on lots of different shoes to get an idea of what feels good and what doesn't. Let the bike dudes know you are shopping round, and when you find something you genuinely like, don't be afraid to ask them to knock a few $ off the price. There is always a considerable mark up and they want your immediate business and want to win over a long term customer. Bike shoes are not cheap. They can only say 'no', but in my experience rarely do.

Before you head out on the road with your new shoes, have a couple of practice sessons in your lounge room. Sit on your bike, leaning up against the wall with your right shoulder, with your right foot clipped into the pedal. Clip in and out with your left foot, without looking at the pedal. Do this for some half hour sessions until you feel relatively comfortable and proficient. Watching TV or listening to music will help pass the time, as well as helping you to concentrate on something else while you clip in and out. If this skill is second nature you will feel more comfortable when you are combining it with other variables such as actually riding, distractions of traffic, etc.

After a while, riding in anything other than cleated shoes will feel uncomfortable. (I mean riding in any other footwear, as opposed to not wearing any additional clothing ). Wearing running shoes on the bike will feel like you lack control of and contact with your bike, and probably feel slightly unsettling.

Just remember when you do first get out on the open road and plan to come to a stop: left foot unclip, stop, lean LEFT. Not left foot unclip, stop, lean RIGHT!

First up you don't actually need bike shoes to do a tri. I did my first season with just runners. The longer the distance the more benefit you'll get from bike shoes. But if you're just starting out with a mini-tri or sprint distance you won't get a huge benefit from bike shoes, so don't treat them as a must have.

Having said that, if you are getting a bike fit, especially if you're paying for it, you want to make sure the fit is done while you are wearing the shoes you will ride in - whether that is runners and toe clip pedals, or bike shoes and clipless.

Like everyone has said, if you get bike shoes you will need to readjust your bike fitting as cleats add a few centimetres to your leg length. Another thing to think about when buying bike shoes for a triathlon is if you want to get tri bike shoes which often have a single strap for ease of removal in transition and the strap also opens towards the opposite side of the bike chain. They also have a big finger strap at the back. You may have seen triathletes remove their feet from their shoes and ride the last few hundred metres with their feet on top of the shoes. It makes for a quicker transition. This is all quite technical, but with a little bit of practice it is reasonably easy to do.

I agree with you Slow Dave that you don't need cycling shoes to particpate in triathlons, particularly the short introductory events. I would hate to think that people are neglecting to have a go at the sport just because they don't have all the 'go fast' gear. It can be an expensive sport, and I think it is good that many people have a go and do a few races before they do a large financial outlay.

I suspect Sunset (if you excuse my presumption, Sunset) has already decided that she wants to invest a bit of time, $ and effort in the sport, as reflected by her bike purchase and coaching. Jumping onto a bike like Sunset has purchased with running shoes is a bit like trying to run a marathon with your shorts around your knees. Yes, you could do it, but it would be slower, require more effort, and what's the point? I think spending a summer cycling in running shoes also has the potential to ingrain poor habits in pedalling technique. Better to learn to cycle smoothly and efficiently from the outset.

By the way Sunset, I rode a Giant CR2 (an earlier incarnation of yours) for many years and was very happy with it.

sorry to bore those of you who've heard me say this before...
but its a horses for courses thing.

mini tri. forget the bike shoes. use flat pedals and runners. obviously makes T2 way quicker, but also makes T1 quicker as you power through half of it in runners, then you launch more confidently onto the bike. (i time myself as a MAX of 2.5secs/km slower in runners, which is well and truly made up for with slicker transitions at mini distance)

less than 10 percent of people in bike shoes make a good take off.

for longer distances i would definitely use the bike shoes.

want to talk about aero bars? i'd unbolt them for mini tri too. almost half a kg of extra weight. little opportunity to get down on them due to dodging people and your core muscles can support a pretty aero position for 10km.
if you're not down on them anyway then they are not only extra weight, but extra drag.
running your bike through transition is also easier when just holding the seat if you don't have extra crap hanging forward of the forks.
delete your bottles and tool kit and especially behind seat cages and bottles. (more weight, less aero and harder to mount the bike).

my basic point is that there is not one correct method for all tri distances. they are different events.
you don't wear track spikes to a marathon do you?

I know everyone is saying not to do the bike shoes, and I would usually think the same.

However the cycling coach is pretty keen on ensuring everyone is using them and has structured training sessions on that assumption.

for most cycling it makes sense.

the mistake would be to assume that for all cycling it makes sense.

I wear my bike shoes for the mini tris cause I love em I feel like a retard riding without them now. I don't care about the time it takes to slip on some shoes in T2 cause I passed everyone in T1 while they were putting there shoes on. Not that those seconds matter that much to me. I can make that up if I just train properly. As for aero bars. I love them too and if I just lost 5kg by motivating myself to diet then the few 100g the aero bars won't matter either.

Sunset, sounds like you should train in your shoes if that's what the sessions are based on, but do what ever you feel comfortable doing on race day!

I agree with Paul on the shoes, you don't need them to start, but if you cn afford to buy them do so and your riding will be much more enjoyable.
As for the use of the and the relvenat time savings/losses in different race distances. This is all about practice. Most people see the more experienced athletes putting them on while riding on the early part of the bike, and assume that, that is how its done. Bit then NEVER practice putting them on and off in training and then wonder why it all goes wrong on race day.
I started off with velcro strapped Netti shoes and used these till they broke. I then bought a pair of Sidi T1 and they were single velcro strap closure and practiced getting in and out of them at every set of traffic lights and when ever I left home. My Shoes pretty much stayed on my bike pedals at all times. This allowed me to become much quicker and smoother in T1 &T2 at all races. I still use these shoes now for short course, but I also use a full carbon sole road shoe for training and 1/2 and full Ironman distance as the better quality shoe is much nicer to ride in. These are 2 velcro strap and 1 ratchet closure and I can get in and out of these on the bike too when need. It all takes practice.
As for aero bars...if you got them use them. They add plenty and help keep you more relaxed during the bike which helps to have you fresher for the run.

If you're looking to get into triathlon, I reckon the best thing you can do (right from the start) is join a training squad. It's the best way to get fit, make super mates and avoid injury.

If you're living in Brisvegas, I'd highly recommend 'Splashletes' (based at the Centenary Pool in Spring Hill).

Check out ... http://www.splashletes.com.au/

Good luck !!

I'm the same Jen. I'm (thinking of) joining the local tri club this season, with fellow CR Miners as the club president and a lot of encouragement from others I know in the club I'm starting to look forward to it. I just have to get into the water and practice some swimming!!

kazz.

We have Bondi BRATs locally and are thinking of turning up for some of the running sessions just to check it out

The trouble is that as a beginner, you always feel like you won't be god enough/fit enough to join in!

Beki I joined the Brat club and did find them a bit intimidating (but you need a club to join tri nsw which you need if you are going to enter a few races as it keeps the entry cost down). The bondifit training mob who are affiliated with Brats I think were better - but I still felt like what they were calling beginner and what I was were a little ways apart

Ellie, as soon as you are back on your feet perhaps we should join forces and have our own "beginner, beginner" part in the club

At first I thought that was a typo, but maybe not ...

Well, given Ellie's comments perhaps that's actually what I meant

My bike is finally serviced (at $100) and I am finally fitted on it ($140). I have shoes, cleats, bike clothing - everything is costing a fortune!

I had my first ride yesterday with cleats and managed to not completely splatter myself - only had a couple of near misses.

Anyway, I'm told that a 'must-have' accessory for a road-bike is a mag trainer. Is this really needed...?

Opinions? I see that Torpedo 7 has one on special this week for $88.

Sunset, I wasn't planning on buying a mag trainer when I first got the bike but decided pretty quickly it would be a good idea. I'm finding it really good while I get used to the bike and cleats - it's helping with the confidence and gives me a nice safe option when the weather is bad or the roads are busy

We ended up with the Minoura Mag 500 - it's basic but pretty quiet and I can quite happily use it in front of the TV without causing too much of a fuss. Certainly a reasonably priced option for a beginner like myself

Hi Sunset,

Maybe not a must have but it is an excellent addition to the training options, particularly in winter. If you do get one check out the Spinervals range of DVDs. These are a series of tough bike workouts that can really add to your cycling skills.

I have: Time Trial; Mental Toughness; Have Mercy; Tough Love; Aerobic Base Builder and Time Saver and have more than got my money's worth.

Here is a link if you are interested: http://www.everestsports.com.au/dvdab.php?...imageField3.y=0

Good luck with your training,

Danny

re the bike fit. for other beginners, who are prepared to fool around with some allen keys for a while, there are some good theoretical articles with pics out there on the web if you want to attempt it yourself.

re the mag trainer. i don't have one, but i am self employed and can look at the weather bureau site and rearrange my training more than most.
lance armstrong argued that you should train in all weather because you might have to race in conditions you don't like....

I agree with Lance .... There's no point ducking the wind and rain because some day your are going to meet them both in a race situation or in a situation where you can't avoid them.

I HATE my mag trainer and only use it in dire emergencies. It doesn't work the same muscles that you use when holding a bike upright in 'real life', there is no sense of getting anywhere (well you're not, are you?) and I find it boring in the extreme.

Maybe as a rehab tool.

I find it most useful to do bike maintenance on it ...

I've decided to leave the idea of a mag trainer till winter - because I think that is when I'll want one when it is so dark and cold outside.

In the meantime I should be getting used to real road riding.

PS: I went for my second ride this morning with cleats and am still yet to stack it! I am doing quite well.

Hey Rohan,

I'd be interested. Can you give the links?

thanks

http://www.slowtwitch.com/mainheadings/tec.../bikefit06.html

try the above one. also a little surfing around the rest of slowtwits might help.

woah...

first transitions training this morning at Redcliffe.
I thought the 4:30am wakeup on a Sunday was bad enough.. but this mornings sessions was full-on.

First, I have a fear of ocean water swimming, and nothing can prepare you for trying to swim in ocean water where the waves dictate what your body does.
All my careful training re: stroke technique and breathing just went out the window as I battled to keep going.

We only did little distances as the focus was on transitions.

We did a 200m swim, 4.5km ride, 1.2km run.
Multiply by 3.
All back-to-back.

It was hard work, but damn I feel buzzed now

hmm ... I support the other theory. I KNOW what's it like to ride in the rain ... and it's bl##dy horrible. I don't need voluntary reminders of one reason why it could be good to give up bike riding forever.

Besides which, rain brings all sorts of crap onto the roads, it's easier to slip, you're less visible, the Ipod/MP3/garmin doesn't take to water all that well, the glasses get fogged/misted up yet you get spray in your eyes off the road without them, you get water build-up in your rim and inside your frame, when approaching intersections it takes longer to brake (and so is obviously the same for motor vehicles), and I don't like catching colds all that much ...

Admittedly, headwinds are good for strength training. But I submit to you all that the only good thing about a headwind is the ability to turn round at some point

I often choose my routes so as to return with a tail wind

With regard to riding in the rain, I agree it sucks and I really don't see any training benefit from it. The benefit comes from the program discipline to not cut sessions I think. On the otherhand, there is no use toughing out a number of hours in the rain and missing two weeks with sickness.

Plazman

isn't there a SOFT club you can join...or are you a member already

I'm beginning to think that I need to pick a mini or sprint Tri a couple of months away to give me a goal to train towards - I'm getting itchy feet about not having a specific event to train for and I also reckon it'd be fun just to give it a go

Does anyone have any suggestions for something that would be good for a total beginner?

Nepean Triathlon

cheers Plu

Link?

Been trying to get it - my system went down.

Nepean Triathlon

And as hinted at last year they have changed the cycle course quite a bit.

cheers Plu

Thanks Plu

I don't know if the distance might be a bit much for me at this stage? I had a quick look at the results and I worked out I'd probably be finishing about 30mins after the last person

For your first one, I would try and enticer, they are short and so much fun. Penrith have a great series - Panthers Summer Series or something. You would love it!! Tiger Angel, Wildthing, Ellie, Mango, myself and others usually do these - highly recommended!

The link is in the races section of the trinsw website.

this one!

pretty soon - half way between a sprint and an enticer.

or this one - the Pink Triathlon - chicks only - looks bloody great! a few weeks away.
http://www.triathlonpink.com.au/

The summer series are also fantastic!!! I love that course because you get to swim in the lake which is verrrry flat

Now for the question I've been too embarrassed to post so far...

What do the ladies with, um, more "upstairs" wear for these things? Just a crop top is not going to be enough support for me - I usually wear a bra and crop top while running. I don't see how swimming, cycling and running in the bra would work - wouldn't that cause some pretty nasty chaffing?

Any female triathletes out there with helpful suggestions

Ha ha, nice question Beki!!

Im not huge upstairs but last season i just wore my bathers (1 piece and tight enough to hold it all together) and tri pants (almost bike pants but with way less chamois). That worked fine for me.

This year i have a tri suit which im going to wear a bra under. Loads of people wear bras under crop tops etc. And acually some of the larger boob'd girls wear a bra under bathers.

But defintely test it out first in the pool, some bra's just dont like getting wet....ride up, rub etc etc

Maybe another alternative - wear 2 crop tops??

Looks like you're only doing short distance races so rubbing shouldnt be a huge prob, but maybe get some Bodyglide and put it around your bra line, especially the lower part around your chest, under your arms, and up between the girls!!

Good luck, you'll have a ball. Tri's are a hoot.