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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

What is you New Year’s resolution?

NEW YEARS RESOLUTION # 1:

DO A TRIATHLON IN 2009

At IDUTRI, we can make that resolution a reality. We have starter sets for the first time athlete as well as the latest athletic equipment to keep you in gear this season.

It is never to late start training and we can help with new products, expert advice and a staff that is here to answer all of your questions.

Registration is now open for the Mohican 100/50 Trail Run!!! Go to

www.RunReg.com

and sign up!

December 29, 2008 | Posted by: chris
Filed under: Races, Training Tips

It’s Triathlon Season

WWW.IDUTRI.COM is an online retailer but we also attend various events in the surrounding areas. When we attend these events we are there to help with any questions that you may have, we have most of the products that we sell online and we also do bike maintenance at most of the events.

We enjoy these events the most because we get to help you out in person and make sure that YOU have the best equipment, so that you will have the best race possible.

We will be attending the following events and hope to see you there:

Saturday July 19, 2008 3rd Annual YMCA/Med Central Shelby Triathlon/Duathlon

Shelby YMCA 111 West Smiley AvenueShelby, Ohio 44875Phone: 419-347-1312

Triathlon: 150 meter swim~~12 mile bike~~3.2 mile run

Duathlon: 12 mile bike~~3.2 mile run

For more information, registration forms, and event rules, please contact the Shelby YMCA at 419-347-1312.

We will have a booth set up and will be performing bike maintenance if needed, please call (440)263-2347, for a maintenance time slot.

Saturday July 19-20, 2008 Nationwide Better Health Columbus Int'l Triathlon & Sports Festival

Time:

See schedule below

Status:

Open

Date:

Saturday, July 19, 2008 - Sunday, July 20, 2008

Participant List:

Not Available

Place:

Antrim Park

Course Maps:

Swim Course
Bike Course
Run Course

Location:

Columbus, Ohio

Distances:

Running & Walking	Sprint Triathlon	Sprint Duathlon	International Triathlon	Open Water Swims
5K run/walk	0.75K swim	2.0 Mile run	1.5K swim	0.75K swim
10K run/walk	25K bike	25K bike	40K bike	1.50K swim
10 Mile run/walk	5K run	5K run	10K run	3.00K swim
Youth Fun Run

We will also have a booth at this event as well, so please stop by and see us!

July 7, 2008 | Posted by: arch
Filed under: Uncategorized, New Products, Product Specials, Training Tips

Triathlon 101

What is you New Year’s resolution?

NEW YEARS RESOLUTION # 1:

DO A TRIATHLON IN 2009

At IDUTRI, we can make that resolution a reality. We have starter sets for the first time athlete as well as the latest athletic equipment to keep you in gear this season.

It is never to late start training and we can help with new products, expert advice and a staff that is here to answer all of your questions.

Registration is now open for the Mohican 100/50 Trail Run!!! Go to

www.RunReg.com

and sign up!

It’s Triathlon Season

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Triathlon 101

What is you New Year’s resolution?

NEW YEARS RESOLUTION # 1:

DO A TRIATHLON IN 2009

At IDUTRI, we can make that resolution a reality. We have starter sets for the first time athlete as well as the latest athletic equipment to keep you in gear this season.

It is never to late start training and we can help with new products, expert advice and a staff that is here to answer all of your questions.

Registration is now open for the Mohican 100/50 Trail Run!!! Go to www.RunReg.com and sign up!

It’s Triathlon Season

Archives

Categories

Registration is now open for the Mohican 100/50 Trail Run!!! Go to

www.RunReg.com

and sign up!