your best training/racing tip?

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Question:

Put more effort in your weakest event than in your best one…seems obvious but most people are tempted to train their strongest more. Peter – Hide quoted text — Show quoted text – What’s the best tip/trick anyone ever gave you (or you figured out on your own) for tri training/racing? Hopefully this thread will be a repository of good ideas. (that’s repository with an "re" not "sup"). Here’s mine. Hope you’ll add to it. Learn to leave bike shoes clipped in instead of putting them on in T1. In sprint tris I save a ton of time not having to put my shoes inside T1. I ride, then strap in on the way. Reverse the process into T2 and I’m ready to put my running shoes on as soon as I rack the bike. Note: This took a good deal of practice! I used my driveway as T1 & T2 and practiced switching run/bike/run/bike… over and over.

Response:

I wish catching fish was as easy as putting out flame bait to get flamed in RST! Interesting tips so far. I knew I could count on RSTers to post stuff that I wouldn’t think of. – Hide quoted text — Show quoted text – Learn to leave bike shoes clipped in instead of putting them on in T1.

Response:

For beginners (like me) … Put in a couple of bricks (bike / run ,swim / bike, whatever) just to prove to yourself that you can do it. Feeling like you want to quit, then getting over it and knowing you can settle into your rhythm again is invaluable. If it’s your first tri, then you won’t win, so don’t try. Don’t be afraid to slow down or walk if you’re struggling. Get your breath, compose yourself, then carry on.

– Hide quoted text — Show quoted text – What’s the best tip/trick anyone ever gave you (or you figured out on your own) for tri training/racing? Hopefully this thread will be a repository of good ideas. (that’s repository with an "re" not "sup"). Here’s mine. Hope you’ll add to it. Learn to leave bike shoes clipped in instead of putting them on in T1. In sprint tris I save a ton of time not having to put my shoes inside T1. I ride, then strap in on the way. Reverse the process into T2 and I’m ready to put my running shoes on as soon as I rack the bike. Note: This took a good deal of practice! I used my driveway as T1 & T2 and practiced switching run/bike/run/bike… over and over.

Response:

I agree that it’s difficult to do successfully. I also agree that it can be potentially dangerous to everyone if someone attempts this without tons of practice. My first few dozen times in practice were ugly but I probably did 250 transitions(uphill, downhill, and flat) the first week and continue to do it as part of my routine. It was something I really wanted to learn so I stuck with it until it was second nature. However, I don’t do it unless I’m "racing" and event, and even then only at sprints. I don’t "race" long course, I just enjoy it. I can’t imagine watching that many people try something like this without practice. It’s worse than trying new gear for the first time at a race! – Hide quoted text — Show quoted text – Yes practice, practice, practice if you want to do this. I doubt I will ever do it after watching that clownish event. I even saw a few of those guys who put the rubber bands on the shoes back to the rear skewer. What a joke. This must have been someones idea of a joke. I can’t believe people would risk their bike start to something they haven’t mastered but it was real obvious hardly any of these folks had ever even tried this before.

Response:

Yes, T2 is a much greater savings to me. Just as an experiment I set up a zone and timed myself in transition a bunch of times. I changed the zone size and timed myself again a bunch of times. When I finally got it down the times were in favor of leaving the shoes clipped in. FYI: The smallest zone was the least distance from transition to when I could get my feet in the shoes. The longest zone was smallest + ~50yd. Smallest zone shrunk and I waited until the size stabilized due to my skill level before I timed anything. This is fun to me. I don’t do it because I’m winning my AG. – Hide quoted text — Show quoted text – Are you sure you save a ton of time on T1? Instead of spending 5-10 seconds putting shoes on, you spend X seconds not pedalling at full intensity as you put your shoes on while balancing the bike. Scores of triathletes do it so poorly (and dangerously to those around them) that I have my doubts. I do think there is much more merit on the T2 side.

Response:

Try reading a book by a running expert, i.e Dr. Jack Daniels

Sigh. Another one of these. You don’t run on paper. I guess I will stick to my bunk and get beaten by all those who run 4 miles a day.

I didn’t say I ran 4 miles a day. I said I added a few weekly 4 mile runs to what I’d already been running. I would be interested to know what reputable source would endorse your methods.

If you’re running low mileage, like 50 mpw, you don’t see the benefit of adding another 15 miles in small increments? Too much time reading, not enough time running. — Sylvan Smyth Victoria, BC, Canada

Response:

If you’re running low mileage, like 50 mpw, you don’t see the benefit of adding another 15 miles in small increments? Too much time reading, not enough time running.

I only run about 30 miles a week, in about 4 sessions and I am also sure that using any gender/age graded formula I could handily beat you. I train smart and adding a bunch of four mile runs just to bump your mileage from 50 to 75 miles is worthless. Like I asked you before name a coach that advocates your running plan. I don’t think there is one. – Hide quoted text — Show quoted text – — Sylvan Smyth Victoria, BC, Canada

Response:

I leave my shoes clipped to the bike and practice getting in and out while on the bike every time I ride. I’m not at the point where I’d be willing to try it in a race, but I’m sure I will be eventually. I echo the point that doing it in a race before your ready is dangerous to yourself and others, and it probably doesn’t save *that* much time. But it is a cool skill to learn. -Harold

Response:

Bill you took my tip. For races all the way up to Ironman – TAKE ALL OF YOUR HYDRATION / FOOD WITH YOU. Get nothing(including nasty stuff from reused water bottles) from the race support. Take it all. You’ll be faster, you can cruise by the food lines, and you won’t miss a bottle hand off. I took special note of how much time it saved me at Blackwater vs. the others around me – its worth it. Next most important tip – put your swim goggles on UNDER your swim cap. If they get knocked off your face you won’t lose them.

Response:

Try reading a book by a running expert, i.e Dr. Jack Daniels or the Coe/Martin book, or Running to the Top by Joe Vigil, or anything Arthur Lydiard wrote and you will see you are wrong. If you got good results using your training methods you described you could have done much better without running 3 or 4 miles a pop. I would be interested to know what reputable source would endorse your methods. I guess I will stick to my bunk and get beaten by all those who run 4 miles a day.

– Hide quoted text — Show quoted text – Junk Mileage is the 3 to 5 mile runs people use to up their weekly mileage. This is not very useful as it is too short to have any aerobic benefit and just tires you out. That’s just bunk. Nonsense. There’s a lot more to running fitness than just aerobic development. Adding a few 4-milers to your normal routine might be just what you need to give yourself a big racing breakthrough. Worked for me. In my book any run less than 40 minutes is junk. Junk advice, in my book. I did my best running on about 8 runs a week, 3-4 of which were those so-called junkers. The rest of my running was pretty similar to what I’d been doing. The next year I tried running similar weekly mileage, with fewer, longer runs, and didn’t race as well. An experiment of one, but there’s a ton of empirical evidence that greater frequency of running has its benefits, even when the extra runs don’t fall into a modern pseudo-scientific "zone" — Sylvan Smyth Victoria, BC, Canada

Response:

Junk Mileage is the 3 to 5 mile runs people use to up their weekly mileage. This is not very useful as it is too short to have any aerobic benefit and just tires you out.

That’s just bunk. Nonsense. There’s a lot more to running fitness than just aerobic development. Adding a few 4-milers to your normal routine might be just what you need to give yourself a big racing breakthrough. Worked for me. In my book any run less than 40 minutes is junk.

Junk advice, in my book. I did my best running on about 8 runs a week, 3-4 of which were those so-called junkers. The rest of my running was pretty similar to what I’d been doing. The next year I tried running similar weekly mileage, with fewer, longer runs, and didn’t race as well. An experiment of one, but there’s a ton of empirical evidence that greater frequency of running has its benefits, even when the extra runs don’t fall into a modern pseudo-scientific "zone" — Sylvan Smyth Victoria, BC, Canada

Response:

Alternatively, make sure your run mileage is as high as you can get it without getting too junky or slow. Just running far and super slow wont help when you get to an olympic/half IM race. Why not? Many people in the half IM are running far and slow. It’s a half marathon, not a sprint. I agree that for that distance, bike mileage is important as you need to have legs left for this run, but ‘junk’ mileage is still useful.

Junk Mileage is the 3 to 5 mile runs people use to up their weekly mileage. This is not very useful as it is too short to have any aerobic benefit and just tires you out. I would not consider a run of 7 or 8 miles, even if it is very slow, to go into the junk mileage column. In my book any run less than 40 minutes is junk, unless it is part of a brick. Of course these rules only apply to the reasonably fit, as many beginners may only be able to run a couple of miles at a time. – Hide quoted text — Show quoted text – — Jason O’Rourke www.jor.com

Response:

I too leave my shoes clipped in at home and practice every time I ride. I have doing doing this for 10+ years and am very comfortable and controlled. I don’t necessarily do it for speed – I do it b/c it is just plain easier for me…and I don’t have to worry about forgetting my shoes!:-) Good Luck! David Never give up, Be satisfied w/ your best, Do unto others…..

Response:

In swimming and biking, volume is one of the major limiters for many people. Getting your bike mileage pays large dividends on the bike as well as some benefits for the run. I’m training for a 1/2 IM and doing a one day ride of 120 miles really gave me the confidence to push hard for the 56 mi that i’ll do come race day. Alternatively, make sure your run mileage is as high as you can get it without getting too junky or slow. Just running far and super slow wont help when you get to an olympic/half IM race. jeremy b

Response:

Alternatively, make sure your run mileage is as high as you can get it without getting too junky or slow. Just running far and super slow wont help when you get to an olympic/half IM race.

Why not? Many people in the half IM are running far and slow. It’s a half marathon, not a sprint. I agree that for that distance, bike mileage is important as you need to have legs left for this run, but ‘junk’ mileage is still useful. — Jason O’Rourke www.jor.com

Response:

Bring your own support. In my opinion the hardest leason I learned was relying on the event for nutrition or water. Yes on IM distance you will have to rely on them but bring as much as your own goo, water, cyto, banana, whatever. – Hide quoted text — Show quoted text – What’s the best tip/trick anyone ever gave you (or you figured out on your own) for tri training/racing? Hopefully this thread will be a repository of good ideas. (that’s repository with an "re" not "sup"). Here’s mine. Hope you’ll add to it. Learn to leave bike shoes clipped in instead of putting them on in T1. In sprint tris I save a ton of time not having to put my shoes inside T1. I ride, then strap in on the way. Reverse the process into T2 and I’m ready to put my running shoes on as soon as I rack the bike. Note: This took a good deal of practice! I used my driveway as T1 & T2 and practiced switching run/bike/run/bike… over and over.

Response:

What’s the best tip/trick anyone ever gave you (or you figured out on your own) for tri training/racing?

Do a long swim/bike brick before your first 1/2 IM or IM. Hopping on that bike after you’ve done a hard swim was a big surprise the first time. clm in sf — cathy morgan, san francisco, ca REMOVE x x to email

Response:

In case you are overweight: loose weigth. The real tip is the ideal weight I could reach with proper nutrition: 63kg per 175cm. Many triathletes are not conscious they are far away their ideal weight. A few kilograms make a big difference in long distance triathlons. Cristiano

Response:

My best training tip is to go out and train consistently and give your best effort in every training session. Plan the sessions and be sure to quit feeling like you could do a bit more. Work at a good effort and time but never train to exhaustion. Forget about the shoes on bike unless you are a pro. Ken

Response:

What’s the best tip/trick anyone ever gave you (or you figured out on your own) for tri training/racing? Hopefully this thread will be a repository of good ideas. (that’s repository with an "re" not "sup"). Here’s mine. Hope you’ll add to it. Learn to leave bike shoes clipped in instead of putting them on in T1. In sprint tris I save a ton of time not having to put my shoes inside T1. I ride, then strap in on the way. Reverse the process into T2 and I’m ready to put my running shoes on as soon as I rack the bike. Note: This took a good deal of practice! I used my driveway as T1 & T2 and practiced switching run/bike/run/bike… over and over.

Response:

Learn to leave bike shoes clipped in instead of putting them on in T1. In sprint tris I save a ton of time not having to put my shoes inside T1. I ride, then strap in on the way. Reverse the process into T2 and I’m ready to put my running shoes on as soon as I rack the bike. Note: This took a good deal of practice! I used my driveway as T1 & T2

Are you sure you save a ton of time on T1? Instead of spending 5-10 seconds putting shoes on, you spend X seconds not pedalling at full intensity as you put your shoes on while balancing the bike. Scores of triathletes do it so poorly (and dangerously to those around them) that I have my doubts. I do think there is much more merit on the T2 side. — Jason O’Rourke www.jor.com

Response:

start the swim on the outside (away from the crowd) if you’re a fast swimmer… the distance to the first buoy will differ by a few meters at most, and you don’t have to deal with all those people saying "on your left" during the bike.

Response:

I spent some time at the T1 exit at Wildflower 1/2 IM. Just beyond the exit where they let you mount was a slight uphill grade. I would say that 4 out of 5 people that had their shoes in the clips looked like idiots. I saw several crashes, other riders get taken out and one guy racked his nuts. Yes practice, practice, practice if you want to do this. I doubt I will ever do it after watching that clownish event. I even saw a few of those guys who put the rubber bands on the shoes back to the rear skewer. What a joke. This must have been someones idea of a joke. I can’t believe people would risk their bike start to something they haven’t mastered but it was real obvious hardly any of these folks had ever even tried this before. Even the guys that got it right lost peddling time. Depending on how far they had to run inside T1 with their bike they may or may not have saved time. BW – Hide quoted text — Show quoted text – What’s the best tip/trick anyone ever gave you (or you figured out on your own) for tri training/racing? Hopefully this thread will be a repository of good ideas. (that’s repository with an "re" not "sup"). Here’s mine. Hope you’ll add to it. Learn to leave bike shoes clipped in instead of putting them on in T1. In sprint tris I save a ton of time not having to put my shoes inside T1. I ride, then strap in on the way. Reverse the process into T2 and I’m ready to put my running shoes on as soon as I rack the bike. Note: This took a good deal of practice! I used my driveway as T1 & T2 and practiced switching run/bike/run/bike… over and over.

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