Race training

By: Tom Weede

July 7, 2008

As long as you're training like a triathlete, why not do a race?

You just may open up a whole new world, says U.S. Olympic triathlete Joanna Zeiger, who competed in her first triathlon in 1993 and placed fourth in the women's triathlon at the 2000 Summer Olympics. "You get to meet incredible people and test the limits of your mind and body, setting goals for yourself that you probably thought you could never achieve," she says.

Start with a sprint distance race, like the Danskin Women's Triathlon Series (800-452-9526; danskin.com/triathlon.html), which involves a half-mile swim, 12-mile bike ride and 3.1-mile run), and begin training at least 6-8 weeks before the race. Here's Zeiger's Olympian advice for making your first triathlon a success.

 BE ORGANIZED: Prepare a checklist ahead of time. At the transition area, lay your gear out on a towel. Find a landmark near your bike and use it to locate your bike when you come out of the water.

 RELAX: The swim start can be crowded and a bit nerve-racking. "You never really do get used to having all these bodies flailing next to you," Zeiger states. Just try to relax, she suggests, and if you're slow, start in the back or to the side. Practice siting buoys during your pool workouts by lifting your head and looking forward every once in a while.

 STAY LEFT: On the bike you should pass, and be passed, on the left. If you're riding more slowly than those around you, stay as far to the right as safely possible. 

 BRICK IT: Train to handle the bike-to-run stress on your legs by doing one or two "brick" workouts before your race - usually a bike ride followed immediately by a run (stacking workouts like bricks). Ideally, the distances should come close to the actual race distance, but the main thing is to get your body accustomed to the transition. 

 TAPER: You should taper, or reduce, your training as the race approaches. For races up to the Olympic distance (0.9-mile swim, 24.8-mile bike ride and 6.2-mile run), a week's taper is usually sufficient.

 DON'T BONK: Monitor your energy and calorie intake during a race. For sprint races, you probably don't have to eat if you have a prerace meal (like a bagel with peanut butter), says Zeiger. But do drink plenty of water. If you do want calories, take a gel pack, like a Power Gel. For longer races, take in some carbohydrate drink, as well as gels or an energy bar on the bike ride, and one or more gels on the run. Practice eating during training.

 IF YOU DO BONK, DON'T PANIC: "Unfortunately, we've all been there," Zeiger laments. "Walk or slow your pace on your run. They generally have carbohydrate drinks at the aid stations, and you should try to drink some. When you start feeling better, you can begin running again."