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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

November Events

Events in Cleveland

Cleveland West Road Runners Club

www.cwrrc.org

Fall Classic

Date: 11/23/2008

Time: 9:00 am

Distance: Half Marathon and 5k

Location: Metropark Bonnie Picnic Area

5k Course Map Half Marathon Course Map

Register: Race Application

Register: Active.com on-line

November 2, 2008 | Posted by: chris
Filed under: Uncategorized, Races, Sponsored Events

October Events

It's the last race of the season. We will be there with a booth, please stop by and see us for all of your pre-race needs!!

OMBC Mohican Wilderness October 26, 2008

The course: The Wilderness has some of the toughest climbing in Ohio and a few crazy descents also. (It's home to a downhill race also.) Poached from Spoke Junkies : Features the longest climb in Ohio. On the downhill you will experience some radically cool rock gardens, some killer switchbacks, and a technical, loose, rocky, section that’ll make you wish for a bigger insurance policy. This downhill lasts for a couple of miles and is a blast! Technical bits, rollercoaster style singletrack, long grueling climbs, and bombastic downhills. Highlights include a semi-technical downhill with some light rock gardens and a short, steep climb on an old logging road. The end finishes off with a fun, fast rollercoaster style trail.

Euphoria Health and Fitness

The finest Equipment, Euphoria is committed to equipping the gym with the best equipment money can buy. Our bikes are the first of their kind in Ohio. The treadmills and ellipticals are well maintained and outfitted with flat screen televisions. Cybex and Hoist provide the strength equipment.

The best staff, At Euphoria, we are proud of each and every member or our team and we truly feel they're the best in the business. From the moment you walk in, their first priority is your goals.

http://www.euphoriacleveland.com/

MENTION IDUTRI, WHEN YOU GO AND GET A 7 DAY FREE TRIAL

Winter season is rapidly approaching, and we have new trainers in stock (Kurt Kinetic Road Machine for $359.00 and free shipping)! Get yours now before they are all gone!

October 18, 2008 | Posted by: arch
Filed under: Uncategorized, Product Specials, Races, Sponsored Events

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