Week
#2: Building a Solid Foundation
Week #3: Motivation
& Focus
Week #4: Planning for a Smooth
Swim
Week #5: Cycling like Lance
Week #6: Running Strong
Week #7: Transitions - Triathlon’s
4th Sport
Week #8: Celebrating Your Race Day
Victory! |
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If
this is your first race, don’t fret! Our weekly emails
will help you feel ready and confident come race day.
Many women before you have been in the very same position and
are now doing their 8th, 9th, 10th or even 20th triathlon; triathlons
are highly addictive, so don’t say we didn’t warn
you! |
Equipment Check
If the last time you rode your bike was when Clinton was President,
it might be time to take it out of the garage. Even if you did
ride last season, it’s a good idea to get a tune-up. Take
your bike to a reliable bike shop in your area. The chain should
be lubed, gears should shift smoothly and your brakes should
be in proper working order. It’s also a good idea to have
spare tubes, a patch kit and a small pump just in case you get
a flat during those training rides.
Not only should your bike be in good condition but also a proper
bike fit is critical to your comfort, performance and likelihood
of remaining injury free. If you have to borrow a bike, make
sure it’s from someone who is approximately the same height
as you. It’s a good idea to take it to an experienced coach
or a bike shop so the seat height, fore-aft positioning, handlebar
height/width and even stem length can be evaluated. You might
think about buying a pair of cycling shorts. That small pad may
look funny to you but it will certainly increase your comfort
while logging in those training miles. Lastly, if you’re
not already using cycling shoes and clipless pedals, consider
adding those to your repertoire. They will increase your cycling
efficiency, helping you to go farther and faster with less effort.
Besides, this won’t be your last race so it will be money
well spent!
You’ll want a supportive sports bra and a good pair of
running shoes for your run. Avoid running in old shoes (more
than 6 months), cross-trainers or those Ked’s that have
been sitting in the back of your closet. To ensure you have a
proper fit, your foot should fit comfortably inside the shoe
without over-stretching the upper. Allow a thumbnail's length
of space between the top of longest toe on your largest foot
and the end of the shoe. While there should be room to move,
your heel shouldn’t slip out of the shoe. |
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Let’s
not Forget About the Swim
Aside from a swimsuit, cap and goggles, you will actually need
a pool to swim in. If you’re not already a member of a
health club, check out your local park district, YMCA or Community
Center. Many have facilities you can use for a nominal fee. It’s
also a good idea to look into master’s swim or triathlon
training programs in your area. Master’s programs usually
accommodate a variety of levels and the coaching you receive
will help you become a more efficient, faster and stronger swimmer.
Well-Fit® Triathlon Training has a swim technique class that
focuses solely on the freestyle stroke used in a triathlon, making
you not only quicker but also more comfortable in the water.
To locate a swim program in your area, go to www.usms.org or www.wellfitinc.com.
Your
Training Plan
A training plan will not only help guide you along the way
but keep you motivated for your workouts on a daily basis.
With a good plan you can avoid over-training while still
making sure you’re doing enough to obtain your goals
come race day. If you’re not sure how to set-up your
training plan plenty of information is available on the Internet,
in bookstores or through certified coaches.
Once your plan is in place remember that you don’t
have to follow it to a tee. Use it as your guide but listen
to what your body is telling you about your training. Being
a little sore or tired is to be expected but unusual aches
or pains can be the first signs of an overuse injury. Whatever
your plan, make sure it suits your personal life and your
athletic goals. Never be afraid to take a day off from your
training to re-evaluate your plan or simply refresh your
body and mind! |
