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Triathlon 101

Triathlon 101 for first timers:

Presented by Chris with www.idutri.com

Terms:

Transition (T1, T2) Swim to Bike (T1) and Bike to Run (T2)

Important Items you may need/want for the race:

Lace locks or Yanks- A System to change shoes fast without tying them.
Chamois Butter (Lubrication for running/riding) Energy supplements i.e.,
(GU, Roctane, Sport Beans, Hammer, NUUN tabs, Salt Tablets) Sunglasses
Race Hat (Headsweat)
Triathlon Specific Clothing i.e., (Tri top, tri shorts) NO COTTON
(Cotton Kills)
Wetsuit
Suit Juice
Race socks
Water bottle, water bottle cage
Aero Bars
Accessory box for bike, (holds energy supplements and other various
items in easy reach during ride) Race belt

The information below is just a guide that you may follow to help you
through your first, last, 2nd 3rd or 4th Triathlon.

Information is based on a 6'1" 200lbs male, so adjust your intake to your size, age, etc. If weather is hot more fluids then solid nutrition. Colder days adjust accordingly.

Day before race day:

Day before the race, do a light workout to; loosen up your body for the event. Short workout max of 10 min run and 20 min bike, unless you have been training for a longer distance race and this is not your first multisport event.

Refuel: Refuel within 30 min. of above workout, with recovery drink or energy drink that you have been using for training or products like (GU20, Recoverite, Heed, Accelerade, Infinite Nutrition: Run, Bike,
Recovery, R4, FRS)

Pre-race dinner: Fill up but don't over eat! Stick with Pasta, carbs nothing that would cause stomach issues for you during the race or in the morning. If you want some meat then do Chicken or Fish. I recommend eating 14 hours before the race for your meal. If race start is at 8 am the next day eat at 6pm night before. It allows your body to be ready for race day.

Sleep: Go to sleep at regular time and if you are up with excitement, pre race jitters etc, No worries the previous night is the night you need get your rest.

Breakfast race day: If you work out early before your work day eat the same or similar meal. I would stay away from meat and dairy products. Eat but don't over eat. For Example: Eat a bagel with some Peanut Butt'r and Jelly about 2-3 hours before race start. I would also drink about 32 oz of energy drink up until 1 hour before the race then not take anything in until about 10-15 min before race start. I would then do about 8-10oz of water and an energy gel or ½ of an energy bar
(Gu, Hammer Gel, Accel Gel, Gu Chomps, etc).

Bang Race start!!!!

Swim: Swim and not worry about food you are fueled and ready to go.

Transition (T1): Go to your bike where you have laid out you're cycling shoes, running shoes, helmet, and race belt (your race number is attached), sunglasses, extra towel for your feet, and bike. Change
into your riding gear and off you go on the bike.

Bike: Give yourself about 15-20 after the swim and T1 before you take in any nutrition or fluids. After that time period, start drinking and eating your nutritional products. Take 1 gel (GU, Hammer) and
1-2 big gulps of water, or start on the energy drink you have. Then about 2-4 miles before you're done with the bike ride take your last Gel and repeat the above steps. Then as you get closer to the
transitions area where you are going to start your run take one last intake of your fluids.

Transition (T2): Bike to Run Go to your rack where your bike previously was and return your bike to that location then undo your helmet. Grab a hat or visor and change your cycling shoes (if you have them) to running shoes and exit to the run course.

Run: Stay relaxed and hold back on the first mile of the run so your legs and the rest of your body get into the running groove. Drink water or energy drink at each aid station. About 3-4 miles into the race you will want to take an energy gel if you're using them and take ½ to full content of gel as you approach aid station as you will want to drink 8 oz of fluid to help with the digestion of the Gel. If you
feel like you need another Gel do so after 15min more on the Run.

Head to the Finish line.

Finish line: DONE. Enjoy your accomplishment. Now before you go to pick-up your bike go and drink 8-32 oz of energy or recovery drink to help with recovery from the race as well as the after race food that they have available just something small like a bagel bite, fruit, or whatever they have available.

If you are looking for someone to train with or are in need of a gym that specializes in triathlon training, we have the place for you. Euphoria Health and Fitness is the place to be! Visit them on their website at http://www.euphoriahealthandfitness.com/. Tell them we sent you and receive a special IDUTRI discount!

July 30, 2009 | Posted by: arch
Filed under: Uncategorized, Clinic Information, Nutrition, Sponsored Events, Training Tips, Tri 101

Wednesday Group Ride from IDUTRI

FREE SHIPPING ON ALL ORDERS OVER $50.00…….FREE SHIPPING ON ALL ORDERS OVER $50.00…..FREE SHIPPING ON ALL ORDERS OVER $50.00……FREE SHIPPING ON ALL ORDERS OVER $50.00

Starting on April 8, 2009 a Group ride will be leaving IDUTRI at 6:15 pm.

Who: Cyclists of all levels

Where: IDUTRI

Williamsport Plaza

398 West Bagley #7

Berea, Ohio 44017

When: April 8, 2009 and all Wednesday's after… at 6:15 pm.

Why: We love to cycle and we would love to ride with you, so come by and check out our store and then come along for the ride!

Come rain or shine, if we cannot ride, there will be a new clinic every Wednesday. This week it will be a "Tire Changing Seminar"

April 5, 2009 | Posted by: chris
Filed under: Uncategorized, Clinic Information

Quick Wetsuit Removal on your own!

Ever wonder how the top athletes get out of their wetsuits and out of transition before you get your wetsuit unzipped? The key with removing Full Body or Sleeveless wetsuits are just a few of the following points. The first action is to put on some chamois butt'r around your neck and ankles before you even start the race. This will help prevent skin irritation on your neck and help the wetsuit come off easier around your ankles. Second step is having fun on the swim portion of your race. As your getting ready to exit the water get ready for step two reach up to your neck between strokes and take a large scoop of water into your wetsuit. Then stand up and continue to transition.

The water will run into the space between you and your wetsuit. Unzip your wetsuit and fold it over so the upper portion is around your hips. If you have a full body wetsuit it may take to a bit longer to have around your waist. If transition is a long distance like the Escape from Alcatraz triathlon then you will want to remove it within 100 yards of your swim finish. Move to the side of the path and grip the folded over wetsuit at the waist and pull down to the knees. Once down to your needs take your hands and put on your leg and into the suit. This will allow you to peel the remaining suit off of that leg. Then stand on the suit leg you just peeled with your opposite leg. This will ensure that your foot is removed from the remaining suit. Then put your hands on the other leg and do the same as previous. If your feet are still stuck then take your hands and remove the remaining wetsuit inside out. Off to the bike portion of your race. If transition is only a short distance you can do this on your transition towel etc. which will allow you to use your bike as balance (as long as bike racks are sturdy).

If you’re looking for wetsuits please go to the following link. http://www.idutri.com/wetsuits.html If you have questions on any triathlon related items please contact us at IDUTRI (888) 438-8741

September 13, 2006 | Posted by: chris
Filed under: Clinic Information, Training Tips

Triathlon 101

Wednesday Group Ride from IDUTRI

Quick Wetsuit Removal on your own!

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