2008 Training - Week 1

Week 1: Getting Started

Now that you have signed up for the U.S. Women’s Triathlon, you’ll want to prepare for your race the best way possible! In the coming weeks, these e-newsletters will be your motivation and help to guide you along in your triathlon journey.

In this first installment, we’ll give you all the information you need about the “what” and the “how” of triathlon training and equipment, we’ll provide you with weekly tips covering every area of training from the swim down to how to celebrate your race day victory! The information we provide will encompass a wide range of ability levels from beginner to seasoned athlete. Here’s a look at what’s coming:

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!

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.

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!