Triathlon 101
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Triathlon 101
By Randy Lefko
Introduction
Triathlons or swim-bike-run endurance competitions, can range from sprint races with a quarter mile swim in open water, a 10-15 mile bike ride and a 3-4 mile run to the finish to a full Ironman of 140.6 miles and even double and triple Ironman events. Finishing times ranged from less than an hour to a 17 hour time limit for Ironman events.
Evaluation
“When deciding on training for a triathlon event, athletes need to specifically match their athletic abilities or experience with a triathlon of equivalent distance,” said long-time Ironman coach John Josephs of Florida, himself a two-time Ironman finisher, certified USA Cycling and USA Triathlon coach and president of KONA Human Performance. Josephs’ first step is to interview an athlete, discuss his athletic abilities; running times, coaching, nutrition, natural talents, goals and objectives and also general family life in order to create a balanced approach of training, occupation and family life. “A self evaluation process can be done with a coach, a fellow triathlete or even oneself and will indicate to a coach and to the athlete whether or not there will be time constraints on his effort involving ordinary life,” said Josephs. “There is a lot of time commitment to doing triathlons and if a job takes you on airplanes twice a week, that’s a factor. If you have six children in different levels of school, that’s a factor. If you live in an area where a pool is 22 miles away, that’s a factor. A coach can optimize as much time as is necessary to achieve the goal. There is also an athleticism factor, for example, a collegiate runner who never swam or a competitive cyclist who doesn’t run.” There is a lot to be considered and family support is important.
The Swim
Obviously, equipment for triathlons includes access to a pool with appropriate swim gear; goggles, swim suit, swim cap; a good fitting bicycle and running shoes and attire.
Starting with the swim, most cities have a recreation pool, YMCA’s or, as a last resort for safety reasons, ocean or lake swimming. “Try to find a master’s swim team where they have coaches that can teach proper stroke mechanics,” said Josephs. “Learning to proper swimming technique is essential. Swimming efficiency is the key in triathlons. Speed is secondary. Many people who say they can swim don’t realize the bad habits they have developed when their dad taught them to swim when they were children. Most swim programs will have an assessment phase when athletes sign up.” Josephs also suggested local high school coaches as resources, online coaches or local triathlon club members. There are also weekend camps such as Total Immersion, designed at teaching proper stroke mechanics for aspiring swimmers from a non-swimming background.
The Bicycle
The bicycle is the area of the triathlon where the most money and tinkering is done, said Kent Lofton, owner of About Bicycles in Orange Park, Fl and winner of numerous mountain and road bike championships in his 30 years of competitive cycling. “Some people will show up in their first triathlon with the garage clinker, finish the race, realize that the investment for a better bike would be worth it for the next race,” said Lofton, himself a triathlon competitor. “Most of the time improvements in a triathlon race come from the cycling partly because of the technological advancements done to bikes. You can spend anywhere from $400 to $4,000.” Lofton emphasized that a gradual increase in dollars spent for upgrades should follow the training improvements of the athlete. “If the athlete is already good on his bike, I suggest concentrating on improving the swim and getting better on the run first before spending a big chunk of money on the bike.” Bike shops are normally staffed with competitive cyclists or triathletes that can answer many beginners’ questions. Bike shops also have many contacts for group rides where novices can get technique and training advice.
The Run
For the run, a good set of shoes, lightweight shorts and shirt, or maybe a hat and socks are basic to any workout. “You want something breathable that doesn’t absorb sweat when it’s hot and something warm, but not bulky if it’s cold,” said Owen Shott, owner of Jacksonville Running Company and a competitive road racer. “As for shoes, be honest in how far you think you can run and start there.” Many running stores, including Jacksonville Running Company, are now equipped with leg, gait and stride analysis equipment that can be done quickly in the store to better fit the many types of running shoes with an athlete’s physique. “We video-tape runners on a treadmill and watch how they land and take off, then we can see how their knees and hips align and make a proper suggestion of a matching running shoe,” said Shott. “Every runner has a little quirk in their running style and we try to accommodate that.”
Goals and Objectives
One of the biggest questions an athlete looking to finish a triathlon is “Which race?” James Ellisor, a Florida Ironman triathlon finisher who has traveled the world competing in the ultra distance event says if you want to finish a long race, train for it specifically and realize that if you think you want to do an Ironman, ask yourself if you can continue moving, i.e., swim, bike and run for almost an entire day. Ellisor has finished many Ironman races in the 11-12 hour range.
“There is a ton of sprint and middle distances triathlons all over the United States and a novice should start with a local sprint race, get the feel of the day, then progress accordingly,” said Ellisor. “It’s very demoralizing to think you are ready for a half ironman and be reduced to walking the 13.1 mile run part or dropping out from exhaustion.” Ellisor suggested doing the three segments of your chosen race at least once a week. For instance, a quarter mile swim, 12 mile bike, 3 mile run triathlon may take a hour or more to finish, but doing the events individually in training will ease your mind on race day. “Be comfortable that you can at least do all three parts without exhaustion,” said Ellisor. “Once you are at the race, the excitement of it all kicks in the adrenalin and gives you the energy to get to the finish line with a smile.”
Nutrition
One of the more popular slogans in triathlon lore is “I tri, therefore I eat,” and while the idea of the phrase is true, what a triathlete eats before, during and after an event, is as critical as the training relative to the distance you are training for. “You only get out of your body what you put into it or garbage in, garbage out,” said Josephs. “Training for any race can be quickly negated by improper nutrition either before or during the race.” Many triathles think because they train so much, they can eat anything they like. Well informed triathletes are very astute to their intake of the type and number of calories versus energy expended. There is a fine line to avoid disaster on race day, especially in a half or full ironman event.” Josephs suggests a dietician or certified nutritionist can suggest healthy high-energy, low fat foods along with a daily journal to record what and when you eat. Generally, an endurance diet consists of approximately 60-65% carbohydrates, 15% protein, and 20-25% fat. Five smaller meals a day are better than 3 large meals. This allows your body’s metabolism to remain active, thereby, burning more fat for fuel. “There are plenty of stories of some world class athletes eating odd things to get through races like jelly beans, bagels and drinking cokes for additional energy. However, the majority of triathletes have every calorie planned out in detail according to race expectations,” said Josephs. Nutrition is the fourth event in a triathlon. You need to nail your nutrition on race day! This is not the time to “wing it” or try something new. The time to practice your nutrition plan is during training. “If you fail to plan, you plan to fail.” All the good training goes out the window if your nutrition is bad. Nutrition is the KEY!
Strength Training
Any training plan must be supplemented with a structured strength training plan specific to the sport(s) one is practicing to compete. Josephs, a NSCA certified strength and conditioning specialist and a CHEK exercise coach, recommends functional strength and core training. Functional strength training mimics the movements and includes specific muscle groups required in swimming, biking and running. Functional training should include exercises that incorporate multiple joint and muscle groups performed in a multiplanar fashion (saggital, frontal and transverse plane). Triathletes must have a very strong core to support their movements, thereby, delaying fatigue and reducing the possibility of injury.
Additionally, Josephs recommends that you start with a posture and movement assessment to identify muscular imbalances and faulty movement patterns. Next, work on technique and form and progress slowly following a seasonal periodization plan. A periodization plan breaks your training into small weekly training segments allowing your body to develop incrementally toward your race date with built in rest days and recovery. Remember, your body does not get stronger when you are training, it gets stronger when you rest and recover.
Race Day
All three athletes, Josephs, Ellisor and Lofton agree that race day should be a fun day. “The training is sometimes harder to do than the race,” said Lofton. “It’s every day, with work and kids, bad weather, and all the other things about life. Race day is when it all goes away.” Josephs suggest a check list for the two or three days before a race in order to avoid missing something due to nervousness and anxiety. “If you have equipment needed, final two days of training, travel itinerary, race day nutrition and all the little things prior to a race written down, the chances of forgetting something is reduced,” said Josephs. “No sense training for six months and then forgetting a bike helmet.” Ellisor writes his race nutrition on his arm with a marker so he is reminded to eat and drink during his long day. “It’s very easy to get lost in the race action and forget to drink water on the bike or eat in the transition from bike to run and then pay for it when the body shuts down in the final hours of the race,” said Ellisor, a 12-hour finisher for the Ironman triathlon. “Eat right and often and you will finish with a big smile. And that is the reward.”