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Posted: 7/25/2014 7:44:20 AM EDT

On a whim, I signed up for a Sprint Tri. It happens in 9 days.

Give me your best piece of advice.

Posted: 7/25/2014 7:58:30 AM EDT

[#1]

9 Days?

You should be well into your taper by now. Just some light ½-speed workouts between now and then, take the last two days completely off and you'll be good to go!

Posted: 7/25/2014 8:01:55 AM EDT

[#2]

Embrace the suck. Bring anti-cramping juice.

Posted: 7/25/2014 8:31:30 AM EDT

[#3]

Quote History

Quoted:
9 Days?

You should be well into your taper by now. Just some light ½-speed workouts between now and then, take the last two days completely off and you'll be good to go!

View Quote

Yep, just staying loose. I jumped in with less than a month to train. Did a Half-Marathon a couple of months ago, so the run should be fine. Swim will be interesting.

It'll be 100 degrees by the time I get off the bike...I'm too old for that shit.

Posted: 7/25/2014 10:06:23 AM EDT

[#4]

Sprint triathlons are a blast. If you did a half marathon, a sprint tri shouldn't be an issue. Time wise they might even be comparable.

If it's your first, just have fun. Advice would be to get a tri suit or at least wear something you can wear the whole time. My first triathlon back in high school I wore a jammer, out of the swim threw on shoes and a shirt to bike and run. It worked at the time. Also, if you don't have a good bike, I'd highly recommend investing in a road bike or tri bike. Even a cheap model for $400 will be so much better than trying to bike with something not designed for speed. But again it would depend on what you have now and if you plan to do more.

Posted: 7/25/2014 11:20:22 AM EDT

[#5]

Quote History

Quoted:
Sprint triathlons are a blast. If you did a half marathon, a sprint tri shouldn't be an issue. Time wise they might even be comparable.

If it's your first, just have fun. Advice would be to get a tri suit or at least wear something you can wear the whole time. My first triathlon back in high school I wore a jammer, out of the swim threw on shoes and a shirt to bike and run. It worked at the time. Also, if you don't have a good bike, I'd highly recommend investing in a road bike or tri bike. Even a cheap model for $400 will be so much better than trying to bike with something not designed for speed. But again it would depend on what you have now and if you plan to do more.

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Had Amazon Prime send me a Tyr Competitor tank and shorts last week. They seem fine. I picked up a Specialized Allez Elite. I'm not using clipless pedals, though. Bike's only 13 miles, so I'm not too worried there.

Posted: 7/25/2014 12:45:38 PM EDT

[#6]

Just water on the bike. Don't bother with gels or other garbage at that distance

Posted: 7/26/2014 8:43:51 AM EDT

[#7]

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Quoted:
Just water on the bike. Don't bother with gels or other garbage at that distance

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I was thinking the same thing...and only one bottle. Maybe a Gu right before the swim?

Posted: 7/26/2014 4:32:56 PM EDT

[#8]

If you do a gu before the swim, make it 30 minutes or so before. The swim may increase the risk of it coming back up during the swim.

Make sure you have a helmet. If it is an open water swim, I highly recommend swimming in open water before the race. If it is a larger event and your not a good swimmer, start in the back and outside of the turns. You want to stay out of the washing machine that happens in the middle 2:00/100 people. If you can't get in front of theses people, then stay behind and to the side.

Sprints are fun and a lot of the people racing later season sprints are going after it for the first time.

Have fun and don't forget to take your helmet off before the run.

Posted: 7/28/2014 8:12:37 PM EDT

[#9]

Posted: 7/29/2014 10:06:59 AM EDT

[#10]

Are you tri-experienced? This late in the game, don't change anything and don't try anything new on race day.

If you haven't done a tri before, don't fall to the temptation to bike hard. Keep your effort moderate and go for it on the run.

Posted: 7/29/2014 10:19:28 AM EDT

[#11]

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Quoted:
Are you tri-experienced? This late in the game, don't change anything and don't try anything new on race day.

If you haven't done a tri before, don't fall to the temptation to bike hard. Keep your effort moderate and go for it on the run.

View Quote

I've done endurance races, but this is my first tri. Since it's a sprint...it'll be hard not to push. The heat will be a reminder to leave something for the run, though.

Posted: 7/29/2014 10:32:41 AM EDT

[#12]

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Quoted:

I've done endurance races, but this is my first tri. Since it's a sprint...it'll be hard not to push. The heat will be a reminder to leave something for the run, though.

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Quoted:

Quoted:
Are you tri-experienced? This late in the game, don't change anything and don't try anything new on race day.

If you haven't done a tri before, don't fall to the temptation to bike hard. Keep your effort moderate and go for it on the run.

I've done endurance races, but this is my first tri. Since it's a sprint...it'll be hard not to push. The heat will be a reminder to leave something for the run, though.

Resistance scales to the 3rd power vs speed on the bike as you get to speeds > ~20mph and linearly vs speed on the run. Bike for show; run for dough and I say that as a cyclist first.

Posted: 7/29/2014 10:48:03 AM EDT

[#13]

I've got two friends doing the same tri, both of whom have completed an Ironman recently.

Ones a gal who will be starting 20 minutes behind me. It's going to be humiliating if I get passed. She'll let me know loudly.

Posted: 7/29/2014 4:04:29 PM EDT

[#14]

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Quoted:

I was thinking the same thing...and only one bottle. Maybe a Gu right before the swim?

View Quote View All Quotes

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Quoted:

Quoted:
Just water on the bike. Don't bother with gels or other garbage at that distance

I was thinking the same thing...and only one bottle. Maybe a Gu right before the swim?

Only if you've done it in training. I used to use the gels, but I don't like the sugar.

Don't do anything crazy. Over thinking Nutrition during a sprint will only make you cramp up. I would eat a few hours before, coffee hour/30 mins ahead and then water on the bike only. You shouldn't "bonk" unless you go to hard on the bike, but thats not a nutrition issue.

Bring a beer for afterwards. For the carbs.

Posted: 7/30/2014 4:30:22 AM EDT

[#15]

Quote History

Quoted:
I've got two friends doing the same tri, both of whom have completed an Ironman recently.

Ones a gal who will be starting 20 minutes behind me. It's going to be humiliating if I get passed. She'll let me know loudly.

View Quote

When I did IM Louisville, it was an ego check watching fat girls pass me in the first 20-30 miles of the bike. By maintaining discipline and following my pacing plan, they all came back late in the ride or on the run. Not saying to ride like you have a flowered basket and a banana seat on the bike. Just be mindful of the run to follow and realize that there is far more bang for the exertion $ in the run than on the bike, even in a sprint.

Posted: 7/30/2014 4:42:46 AM EDT

[#16]

Took fourth in my age division in my last Sprint Tri.

I have no body fat, and sink in the water. I leave so much energy in the water... it's my WORST event. I came in at the very back of the pack.

I just kept the bike pace steady (I ride a Litespeed)

Crushed it on the run

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