TRAINING TIPS: (For the experienced triathlete, most of this you probably already know all too well. For the novice, consider these suggestions)
Practice: Seems obvious, but some people really don't do any, let alone enough training, especially on the swim. Plan on trying to do each portion (swim, bike and run) at least 2 times a week. Keep at least one day of the week a rest day.
Build up slowly: Most people need to work their way up to race day distances. Being injured is not fun, and will not help you on the big day.
Try a "brick" workout: Anyone that's ever tried running immediately after doing a long bike ride knows that it feels like your hamstring muscles are being squeezed, which makes it awkward to run. Consider going out for a short run when you return home from a bike ride. This also a great time to practice your "transitions". Simply park your bike, slip on your running shoes and go for a light jog. For a little more of a challenge and to simulate race day atmosphere, bike to a local 5K and ride your bike until the race starts. Park your bike, and off you go.
Don't forget to "taper": This simply means to take it easy the week leading up to the race. Still go out for couple of laps in the pool, take an easy bike ride, and go for a short jog. I'd probably avoid doing any major projects around the house that week. After race day, you're fair game for your spouse.
Nothing new on race day: No wearing a new outfit that you saw at the packet pickup and thought was so cute, you have to wear it. No funky gluten free organic high caffeine energy gel that you read about in a triathlon magazine. No trying some extreme cross fit warm up routine that you see the elite triathletes doing before the race. Whatever you do, practice it before race day.
Get your family and friends involved: Training for a triathlon can be tough. Doing it alone is even tougher. What better way to get fit and stay connected than to incorporate them in to some of your training. Let them ride their bikes along side you running on the trail. Go for a nice bike ride for coffee with a friend. A real fun idea (that's actually practical too) is to encourage kids to splash you and bump you while you swim a couple of laps. It will help simulate race day conditions, and kids will love doing this (as will adults too). I'd suggest doing this in shallow water to be safe.
Rest and eat well: Try to cut back on the late nights, especially leading up to race day. But now is not the time to be cutting back your food intake. No need to go to "all you can eat" buffets, but make sure you're giving your body the nourishment it needs.
Practice: Seems obvious, but some people really don't do any, let alone enough training, especially on the swim. Plan on trying to do each portion (swim, bike and run) at least 2 times a week. Keep at least one day of the week a rest day.
Build up slowly: Most people need to work their way up to race day distances. Being injured is not fun, and will not help you on the big day.
Try a "brick" workout: Anyone that's ever tried running immediately after doing a long bike ride knows that it feels like your hamstring muscles are being squeezed, which makes it awkward to run. Consider going out for a short run when you return home from a bike ride. This also a great time to practice your "transitions". Simply park your bike, slip on your running shoes and go for a light jog. For a little more of a challenge and to simulate race day atmosphere, bike to a local 5K and ride your bike until the race starts. Park your bike, and off you go.
Don't forget to "taper": This simply means to take it easy the week leading up to the race. Still go out for couple of laps in the pool, take an easy bike ride, and go for a short jog. I'd probably avoid doing any major projects around the house that week. After race day, you're fair game for your spouse.
Nothing new on race day: No wearing a new outfit that you saw at the packet pickup and thought was so cute, you have to wear it. No funky gluten free organic high caffeine energy gel that you read about in a triathlon magazine. No trying some extreme cross fit warm up routine that you see the elite triathletes doing before the race. Whatever you do, practice it before race day.
Get your family and friends involved: Training for a triathlon can be tough. Doing it alone is even tougher. What better way to get fit and stay connected than to incorporate them in to some of your training. Let them ride their bikes along side you running on the trail. Go for a nice bike ride for coffee with a friend. A real fun idea (that's actually practical too) is to encourage kids to splash you and bump you while you swim a couple of laps. It will help simulate race day conditions, and kids will love doing this (as will adults too). I'd suggest doing this in shallow water to be safe.
Rest and eat well: Try to cut back on the late nights, especially leading up to race day. But now is not the time to be cutting back your food intake. No need to go to "all you can eat" buffets, but make sure you're giving your body the nourishment it needs.