Hi All,

I have been running now for over 20 years with some really good results over the years. I then got a road bike and started to enjoy that sport as well so know I'm going to have a go at my first Tri.

I'm only going to do the enticer at Raby Bay on the 19th of April just to get a feel of it and see if I enjoy it, problem being I have not done any form of training for the swim leg. Will this cause a problem for me? I know how to swim and it is only 200m but I would like some input from others who have done Tri's before.

I have always watched the Ironmah Tri's when they have put them on TV and thought that they are mad but something is making me want to do one of these one day if of course I like my experience at Tri's ( I know I will have along way to go to get there but just the challenge within itself is what makes me want to have a go ).

Cheers Slowboat.

I only recently (the last year) started running and doing tri's. So I guess these are my first thoughts.

It's a ton of fun. I love it. Take it real easy on the swim. You could push your ass off on the swim and pick up 30secs maybe, but be stuffed on the ride and run. Don't be scared of the swim. Just take it easy and don't kill yourself. Then you can go a bit on the bike and blitz the run. The last two short course ones I did (both pool swims) there was one guy who swam breaststroke for the 400mtrs. You only need to get to the end.

My mate and I have been amazed at the people who stuff around in transition. Some trying to pull long socks on wet feet. Some just dawdling around.

The first two I did it took me half the run till my legs felt normal (5.2k total run) and the last time they never came good. It is a weird feeling to run straight off the bike. If you get a chance go for some rides then go for a run straight after. I often do it on my Sunday rides, even if I only run one or two miles, just to get used to the feeling. It's bloody weird.

As I said, I'm a total newbie at all of this, but I find tri's a lot of fun, and in particular, the varied training for them. Have fun SB!

Hi Slowboat

I entered my first Tri (just a little enticer) this year, and it was great fun. There is a thread on CR called the Tri Shave Womens Tri at Penrith where we first timers got some excellent advice from the experienced triathletes. Advice about how to spot your bike in transition, what to wear and how to cope with the swim for a first timer were invaluable.

I was seriously frightened by the swim and when I got into the water I panicked. Why, I will never know. However I waited for everyone to go on ahead with all their kicking and carrying on, then I set off with a sedate breast stroke, just to "test the water" so to speak. When I realised there was no danger at all, I put the head down and swam and was surprised to discover how peaceful and "unracelike" it was under the water. I found myself overtaking people when I expected to be last out of the water. The swim was my biggest fear but probably the easiest part of it. I had a bit of a fear of swimming in lakes or open water - snakes, eels, weeds, floaty things - now you can't get me out of the open water! I love it!!

Good luck with your first tri and let us know how you go.

I haven't done a triathlon. Yet.
But I have entered a duathlon for next month and am curious as to the transition. Would taking smaller steps to start off with help in getting over this feeling after the ride. I will try a few things out beforehand.

Slowboat, I would suggest you try to get to the pool one or two times in the next week and just swim 200m. Three weeks ago I couldn't swim 25m. Now I can swim 1km and all I did was throw myself into the pool and make myself swim. I think, then, you'll be more comfortable in the swim.

I did my first tri at raby bay in oct. Couyldnt swim 50m vefore I comitted to it.

I'm going to be back now for my 3rd tri on 19th and doing the 400m distance.

At raby bay you have to jump in off a pontoon - about 3-4 ft high ! Then tread water as a group and wait for th whistle.
I didn't realise and that was a shock

In swim u will have lots if lifeguards around and breastrike is fine - start at back of pack and stay to righjt to keep out of all
The kicking.
Get there early the queue to tale your bike into transituion , get numbered etc is huuuuuge.

Take a towel to layout nxyt to youyr bike
On the towel layout your stuff
Cycle helmet , t-shirt, shoes socks - drink for all that salt water you will swallow.

you will be gicen a race nbr to be pinmned to your running top, and a colored swim cap mandatory for swim.
Yt swim start timewill be pisted oin web by niow based on age groyup and surname


Running off the bike hurts - be prepared. Smal steps do nake it easier

Look at beginnertriathlete.com for checklists - bit I think there uis one in your race pack too
There is bag storage at the race

Take it easy - its great fin I'm addicted and on my way (slowly) to half ironman in october.
Sorry for awful typinm - blackberry keyboard and fat thumbs

Concentrate on having fun and trying it out - that's whatthese short distances are for.

Thanks all for your feedback and advice. I have done the bike ride transition to run and it does fell weird but didn't take me long to get into my stride so I feel fine in that department. I will be at the pool on Saturday for a session to feel what it is like in the water again.

The bike riding is great and have done 46km on the bike in 1hr 20mins with a stop to get drinks to refuel myself. 13km on the bike in 17 min so I should be ok in that stage.

Anyway thanks again and I shall keep you all posted as to how my training and what result I end up with.

Cheers SB.

46km in 1:20! if you run well, you'll probably win the thing, even with an average swim.

swim wise, i was going to suggest what you're already doing - you got 10 days, which is a chance to do 3-4 swims to roll the arms over and the brain switched onto it. you're already fit so you won't tire for teh rest of your race unless you went crazy - even then pretty hard to totally exhaust yourself in 200m if you've got good general fitness.

the first tri i did was a bit longer than this and i hadn't swum for 5 years - first swim was the race itself. i usually just od 10-12 swims in the 3-4 weeks before a tri and foucs more on bike and run.

try to keep a smile on your face as you do it - they are great fun. good lcuk

PH

Duathlons are a lot harder as you will be using the same muscles through out the race. Depending on the distance/short or long you will get the brick feelings,more so on the duathlons. I suggest you do a couple of short brick sessions( this is the name for running of the bike, hence brick). Alternate with run/bike one day then 2nd brick session bike/run. you will need to do these for at least 3 weeks in order for your muscles to adapt. If you have a windtrainer, you could do this from home,ride then run off the WT. Make sure when you ride not to grind and learn to spin at around 90/100rpm. This will allow your legs to turn over quicker for the run. Now for the race itself, don't hit the first run too hard unless your in great shape, as this will destroy any chance of riding well and then running a decent 2nd run. make sure you place your gears in order to allow you to spin at 90rpm plus, this will help with the legs turning into bricks during your first few kms of the bike, once you feel your legs are ready then you can start pushing it but remember keep the cadence high, learn how to dismount as this will save you plenty of time. i can explain the best way to learn this if you need further info. 2nd run is tough but do-able to run a good time. once again depending on the distance this will determine how you start your second run..if short say 2km ,short quick steps and build it by the 300m and start winding it up, if longer say 5km then you need to think if you have the legs to run the whole 5km and fast, if you do then do as the 2km but if not, start slower and build it up by the 2km and start to wind it up, if you start too early and don't have the strength or fitness you will blow by the 2km. hope this helps. one more thing, try to hydrate well on the bike for your 2nd run and use the run to just take in O2.

ps.i have coached age-groupers into world class elite Duathletes/Triathletes.

hey slow boat how's your training going?. i suggest you learn how to lift your head while you take a stroke, this will help you navigate. Your first triathlon is always a daunting one. But you will enjoy it, and must warn you that its addictive and a very expensive sport!.

now hope by now you have managed to swim 200m non stop, my guess you are racing at the regatta on Sunday?.Good onya! great cause, Dave and Dean where great guys. now this is a great course for your 1st tri, straight swim with no waves, flat bike with no traffic and fast flat run.

TIPS
make sure you arrive early to register, and check out the course, this will avoid any mistakes. Also find out entry from swim to bike/ exit to bike , entry from bike and exit to run leg.
swim leg: unless your a god swimmer, start at the back, this will be the hardest as you will have people all over you and can get pretty cramp, so best to start at the back .pick out a land mark so you can direct your way to the 1st bouyd and so on. look up every 4/6 strokes..try this in the pool.
try to swim with a singlet ( tri singlet) this will help you with transition and make things more enjoyable, less to fuzz about , as very hard to put a top on if you are wet!...and don't pin it to your singlet/ best to buy a race belt cost from 12 bucks...even if your 1st and only tri you can use it for running races and will save you money, as pins tend to ruin clothes.
now if you get a belt place it over the helmet , and helmet over bike handle bars and put this on first, followed by helmet then shoes. rules you are not allow to run out of transition unless your helmet is fasten,and your helmet must stay on until you rack your bike.

on the bike try to spin at 90/100rpm and do this in training..if you cant then you are pushing a gear, this won't help you with running of the bike. learn to dismount. also place talcum powder on the ground to find your bike or remember the row.

make sure you keep spinning before you dismount so your legs are able to turn fast for the run. get some elastic laces for better transition, if you don't and bend over you might cramp while you are doing your laces, i have seen this happen a lot. ( especially if not used to running off the bike ).

just do small transitions running of the bike from 500m/1km reps. and repeat

hope this helps..and enjoy your race!..
ps..place your towel next to your bike and place shoes. running cap ect .

feel free to ask any questions. enjoy!!

I did a fair bit of 'polo' swimming and breaststroke to find my bearings. My first non-pool swims were the ocean swim at Mooloolaba and the swim for a team at Mool. I did the ocean swim to get a feeling of what it would be like the next day rather than going in blind. The thing that I wanted to be ready for was all the banging, kicking and getting run over by others. And during the tri swim I litterally had one person swim straight over the top of me!

It's really not as scary as you think it might be. Just kind of like playing in the pool as kids!

S.Boat - don't fret, you'll love it. All first-timers dread the opening splash

and number 163 - damn, you mean you actually edited that post?

Thanks. The one i'm looking at is off-road so might not get the chance to hit 100rpm in section. It's 5km run/20km MTB/ 5 or 6km run (one of the runs is 5 and the other 6, cant remember which way around).

My plan is to have 3 brick sessions, one on-road, the other 2 off-road, plus a trial run (at a lower intensity/pace) at Lysterfield to get a feel for how it will work. The trial is about 10days out from the race, my last brick is 4 days out. I didn't really think of using the bike leg to fuel up on drinks. Probably a great idea, save time in transition. I'll keep your advice in mind.

Why on earth are you entering the Enticer with a 200 metre swim?

If you can ride a bike at better than 45km/hour (even if only for 13km) and are an accomplished runner, why enter an event designed to be attractive and achievable for those who lack the proficiency or fitness for longer events.

Get your arse in the pool in the next 4 weeks and have a go at an Olympic Distance event. It would be more appropriate to your capabilities.

Leave the beginner events for the true beginners.

I thought doing an enticer is so you can see if you like the sport not to win it, I will however if I like it move up to a longer distance if you had looked at the first post I said if I like it maybe even trying a ironman one sometime. Also I'm not a great swimmer.

Thanks to everybody else for your support.

Cheers SB.

If you "know how to swim" (even if it is not your forte), have more raw talent on the bike than 90% of those who raced Ironman last Sunday and are a "really good" runner of 20 years' experience, I don't think an Enticer event is an appropriate starting point in the sport for you.

As with everyone else who has replied, I do support your decision to get into the sport. I just think you're starting in the wrong place.

If you beg to differ, so be it. I extend my congratulations in advance on your debut triathlon victory. I expect you will win the race by at least a kilometre.

have to back up Paul here S.boat if we're to take your bike time seriously. I simply assumed it was a typo and you were a genuine newbie.

As Paul says, if you're biking &/or running at those sort of speeds, you're not really the type of athlete the 'enticer' races are really geared towards. A good deal of enticer cyclists may be on hybrid bikes, without clipless pedals, or trying them for the first time, and may not be 100% aware of TA-rules including blocking, passing on the left etc.. It could be dangerous with someone of your capabilities on the same course.

13km in 17 min ???

will win any bike leg of a tri with that average...

ride with your brakes on to give the others a chance !!

You are quite experienced,and hope that it would be going to be a great day for you

Thanks for all the feed back in thinking that I'm experienced and have enough talent already. I will contact The race organisers on Tuesday morining and change to to the 400s/15c/4r and see how I go.

I did a pool session today don't feel tired but only did 200m felt alright but unsure about the distance up now that I going to step up to the next level, I have been reading the rules over and over again drilling them into my head so I don't stuff up ( one other reason I was going to do the enticer ).

Does anybody know if it's illegal to have slip in shoe clips for Tri's as this is what I have so this would benefit me by making some time up not ahve to change to shoes for the run leg as I already would have them on when I jump on the bike?

Thanks again for your support and criticism, SB

sorry you took it as criticism S.boat. I think it was more a case of your CR handle and the quoted bike times not quite presenting a consistent picture

I think it's a good idea to go the longer distance - and to test yourself too. with your athleticism, you'll be through a 200m swim before you know it. You'll also be safer on the longer course to other bike competitors, and you'll challenge yourself more.

No problems with the toe-clips! In fact, you've just made a new fan in Rohan already Toe-clips are a great strategy for the shorter distances for the sole reason you mention. In fact if you have a long transition from swim to run (and a friendly Race Director) you may even be able to leave the shoes near the swim exit, pull them on as soon as you're out of the water, and not have to change again

Best of luck

Slowboat, good move. I am sure that is a decision that you will not regret.



You have an excellent base fitness, so with the basic stroke mechanics in place, your swimming will improve very quickly.

When I started to train for my first triathlon, I also had a good base fitness (from a marathon background). I knew how to swim, and I would do some snorkelling or body surfing, but I hadn't done any structured swimming, ie consistent laps of the pool. With a desire to my first triathlon, I purchased some goggles (Kidisafe brand - they eventually saw me through about 15 triathlons) and headed down to the local pool. I dived in, started swimming and stood up gasping before I reached the far end of the pool. I completed the lap before eventually totalling about 200 metres for my first swim training session.

By the following week, I could comfortably swim 200 metres, rest a few minutes and repeat until I totalled one kilometre. A week later, I swam a straight kilometre.

Slowboat, I'm sure your swim training will unfold in a similar fashion over the coming weeks.



Don't stress about the rule book to much, the Tech Officials are not out there with an express desire to DQ anyone, but rather just to make sure everyone competes in a safe and fair manner.

One rule they seem to be cracking down on this season (these things go in trends) is the bike helmet rule: Helmet on before you take your bike from the rack/ helmet off after returning your bike to the rack.

Just keep left on the bike except when overtaking, and don't ride in the slipstream of another cyclist (ie. drafting) except when approaching to overtake, and you will be fine.

Just about everything else is very much common sense and will become apparent as the event unfolds. Don't lose sleep over it. It is a fun, friendly and welcoming sport.



Perfectly legal.

Keep us all posted on how it comes together.

My wife and sister in law are going to help me on Monday with my swim stroke so that shall help me out heaps.

I'm sorry if I have offended anyone by entering in the enticer and not the longer distance, not my intention.

I know I have raw talent on the bike and have been told by one of the guys at work who is a ex pro cyclist, I just wish that if I knew this when I was younger I might have had a go at a Tri when I was at high school and changed my sporting background from running to Tri's but all that is in the past.

I'm now 33 this year so it is late to try and make a competitve career out of it but I can goout and enjoy the fitness and people who do this sport until I get so old I can't do it anymore.

Cheers SB.

Just remember to take it easy on the swim and you'll find it pretty easy. Even if you feel your swim time is a bit slow you'll blitz on the ride and run. That's where it's won. In my first tri there was a guy who swam about 4mins slower than me over 400mtrs but beat me by like 6mins over all.

One of the guys from my local club won his ag at Mooloolaba - and his ride time at our local races is minutes slower than you over 13k. Your gonna kick some butt!!

Thanks all, I shall post Monday after my swim session and tell you how I'm going.

Cheers SB.

you should still be able to hit high rpm off road, more so on a MTB...most MTB riders will use high RPM, God luck and let me know how you go.

enjoy

shall see you there on sunday slowboat, my first one in 15 years. Plus i'm also aiming for the PM HIM in october, Cant wait for that!!

Bad news.

I went to change the race I was entered into today and found out it is full, so I rang them directly with no help so I will be in the enticer and not the longer race.

I had a good swim session on monday and was going to do a bit of freestyle swimming and then do some breaststroke to get through the swim.

Sorry for the dissapointing news as I was really looking forward to challenging myself in the longer event after the support from the other CR members comments.

I shall take it easy in the bike ride and try and make all the time up in the run.

Cheers SB.

Sentyou a PM Mate - had abike stack at weekend and wont be racing at raby bay maybe we can get USM to work something out for you.

Well I finshed my first Tri. What an experience it was, so different to just running and it really showed that I was not as fit as I thought.

My swim was as I expected took it easy by doing a combination of freestyle and breaststroke, got out of the water feeling a bit low but got up and jumped on the bike, I didn't feel so good on the bike due to taking on so much seawater when swimming so the time blew out on the bike and thought it may have been a bit long ( did anybody else think that? )

Got to the run well I got 4th fastest in my race for that and picked up a fair few places and ended up with a 9th placing overall.

I was happy with the day as it was my first and have to say I'm hooked on this and I love the fact that everyone supports each other.

I have to work on my transitions as this is where I lost a fair bit of time even after setting all my stuff up 3 times to make sure I had it in order.

I'm going to enter into the Tri down the Goldcoast on the 9.9.09 and see if I can improve.

I have spoken to a surflife svaver who has given me a swimming program to work on my weakest leg and I will look into joining a Tri club so I can learn more.

Cheers SB.

Well done mate !

That saltwater is pretty gross - placing that high on your first race is tremendous

nice work mate. With your swimming, also ensure you've worked with someone on stroke correction before you launch into a training program. No point in reinforcing bad habits early on. If swimming's new to you, you have the perfect opportunity to learn properly now (most people coming into Tris don't have this advantage)

transitions get easier as you do more of them - but once you get competitive, don't underestimate how important they are for the shorter races. In the longer races (HIM and IM) they often say that Nutrition is the 4th discipline. For race distances shorter than Olympic, then clearly Transitions are the 4th discipline. If you're slick through T1 and T2 it's not uncommon to pick up scores of places and get that vital jump start on the other bikers/runners.

Congrats Slowboat, welcome to the fold.

The worst thing about doing your debut tri at ths time of year, is that you have to wait all winter before the season is in full swing again.





I always understood the fourth leg to be something all together different. But, Miners, if that's something for which you require a carefully planned nutrition strategy, all kudos to you.

lol - yes to get the traditional 4th discipline in within the 17-hour cut-off, there has to be a donut or two involved

Thanks,

Looking at the positive side of having all winter to train will make more hungery to do better and learn more, so I will get some stroke technique work in and work more on the transition side.

I was do work on my transition today from the bike to the run and think now I know how to get off the bike without stopping.

Did anyone think the ride may have been long?

That's funny, 'cause before Mooloolaba ocean swim and tri I hadn't swum in the ocean for like 20 years. And when I jumped in and tasted that water again it just came flooding home how good tasted!!

Here is some practise people might like to do before their 1st swim.

Remember this is humour.

I'm also new to Tri and the swim is by far my weakest leg. Everyone recommends going to stroke correction classes. The problem is I have tried a few swim squads that advertise as 'stroke correction' but when you get there you swim up and down the pool whilst the instructor wanders off doing something else.
Where can you find someone that actually watches you and gives you appropriate exercises.

Woodenlegs, I would suggest that you talk to the coach and explain to them exactly what you wish to achieve by attending their squad and the type of feedback you feel you require.

Do you know what the various programs, sets and drills they prescribe are designed to do? If not, ask them. Also ask them which drills are most valuable to you to correct the deficiencies you have in your stroke, (so you can practise them when you are not swimming in the squad) and what distances/sets they recommend you swim between seeing them.

If the coach understands what you want (in terms of both your goals and the frequency and nature of feedback from them) and you understand their methods of achieving results for their swimmers, it will be a more productive relationship for both of you.

It might not be a case of finding the right coach, it may just be a case of establishing the right relationship.

Best of luck with your search.