I’ve got a great week planned, just for you, of very helpful advise, tips, guest authors, pearls of tri wisdom, and crazy Newbie stories to close out January...culminating in the biggest feature ever put on by Everyman Triathlon. We here in Boulder, the triathlon Mecca of the wold, have pulled out all the stops to make this the best week of Everyman Triathlon ever.
NO you didn’t?
YES we did!
And…you won’t believe the grand finale. For clues, as to what it is going to be the showstopper of this huge event, you’ll have to check back all week. We’ll do our best to try to spoil the surprise…so check back often.
To get the ball rolling here’s a great training story for Newbies and Oldies alike written by Nikki Dobbyn from www.triathanewbie.com:
Back to Triathlon Training
It's the beginning of the year and the beginning of triathlon training for those of you who are competing in your first triathlon or for those of you who have taken a long time off and it feels like the first one. Here are some tips on getting your body back in gear and ready for the season.
Let's get something straight. It's hard for EVERYONE to get back into the pool. There are three things you always remember about the pool after taking a long break: being cold, feeling like a million bucks and being cold and wet (in that order). The best way to get yourself back into the pool is to have a swim buddy that will motivate you. The second best way to get yourself back into the pool is to imagine how you will feel during your first competition when you get tired in the middle of the swim and have to back float back to shore. Both have their merits!
If you have a very difficult time entering water that you feel is hypothermic, find another pool. You will never get a good swim workout if you don't ever get into the pool. If you have thicker skin, then the only thing you have to remember is to head to the pool at the designated lap swim time. Arrive at your local pool prepared. Bring goggles, a swim cap, your swim suit and a towel.
Find the appropriate lane by watching the other swimmers. If they are swimming at a pace you can swim, then enter that lane. Remember, your pace may be a bit slower where you haven't been in the pool in a while. If you are a brand new swimmer, you should try the slow lane first. If you don't know how to swim, you should take some lessons before committing to a triathlon training program.
Do not expect to swim a mile if you haven't swam in a long time. Just start swimming long gliding strokes to get your muscles used to the motions again. Take breaks when you need breaks. Don't kill yourself trying to do an amazingly hard workout or you will surely be disappointed. Your goal is to get your heart and muscles moving--that's it! When you've had enough, look at the clock to see how long you swam. Now you have a starting point for your next swim.
If you have four seasons, you can look outside right now and see snow, ice, cold rain and/or a wintery combination. None of these sound like conditions neither you nor I would like to ride in. There are options, however. Find a local gym that offers Spin Classes. Start with a beginner class if you've never participated in a class before. Bring a hand towel and a water bottle (or two). Wear bike shorts, a tank top and sneakers under your winter traveling gear.
I promise that you will get really hot and thirsty and you'll be thrilled that you have these things. Let the teacher know that you are new so he/she can help you adjust your bike to fit your body. You run the risk of being injured if your bike is not properly set. Hop on and have a blast! Remember to sit when you get tired, sit if you get lightheaded and keep on peddling no matter how you feel. You can peddle slowly until you feel better. Then you can rejoin the class. By the way, your butt will hurt for a few days afterwards--it happens to EVERYONE.
A second option is to buy a Trainer. If you already have a great road bike, you can purchase a stand (Trainer) that will lift up the rear wheel and allow you to bike miles without leaving your living room. You can put on your favorite TV show or music and pump away! Try varying your speeds a bit, standing and sitting. If you feel lightheaded or tired, back off a bit. When you've had enough, look at the clock to see how long you biked. Now you have a starting point for your next bike.
If you like running outside, be careful. Winter brings with it some tough conditions like ice, snow banks, and crazy drivers. You don't want to be near any of them! Find a safe place to train, like a running path or treadmill, and begin by walking briskly. If this is too easy, add some hills. If this is too easy, jog. If you get tired slow down a bit. If you have more energy, pick up the pace.
It's all about getting your body used to moving. It will respond and you will progress! Wear appropriate clothing for being in the temperature you will be running. Layers are always a good idea. You can always take one off and tie it around your waste while you're training. Wear material that wicks the moisture away from your body. Nothing is worse than being hot on the inside and cold/wet on the outside. When you are finished, look at the clock to see how long you ran. Now you have a starting point for your next run.
Set Realistic Goals:
If your mini-triathlon is in July and it's a .25 mile swim, 10 mile bike and 3 mile run, set realistic goals on a calendar so that you can be able to reach them by the time the event rolls around. You have 7 months to prepare. It works the same for any distance triathlon event. Plan ahead so that you are prepared. Plan your practices so that they are challenging, but don't make them so difficult that you can't finish them. It's tough on your body and will leave you mentally disappointed every time.
Triathlon training is supposed to make you feel great inside! Yes, you will have some aches and pains, but you should feel like a million bucks once you've completed the workout. There are also some great books that give detailed practices and triathlon groups that you can join for motivation and support. Check them out!