Ahhh Freak out...2 weeks out

First race (sprint/modified bike) and have a couple of questions to help me freak out more than I already am. Got it in my head a couple months ago to jump in and do my first tri this year. I purchased a bike beginning May and immediate started getting time in averaging about 1hr a day 5 to 6 days per week. Sorry, I can’t yet offer any numbers etc. as all I’m going from is a timer and trying to hold an intensity to complete a 40k bike. Working mostly from a trainer, I’ve done a few outdoor road runs enough so that I believe I can accomplish a good ride come race day. I’ve been running for a few years averaging 50k’s per week but again, no logs. I’ve been getting to the pool for a few weeks (never have been a swimmer) and again with no real plan just lots of reading, video watching, and getting laps in I’ve averaged about 50mins per day 5 days a week. I start each swim with doing as many laps possible without stopping and last count was 7 (yes I’m freaking out!!). I try and keep my recovery to about 20 to 30 seconds and then again do as many laps possible. I purchased a wetsuit and did a beginner open water clinic last week with another scheduled for this Thursday. What a mess right?! I’ve posted and received some great feedback already here (thanks!) regarding the swim and will continue to work on those points. I also completely understand the importance of a proper training routine and coaching and fully intend to do all the above in preparation for my next race (shooting for the Oly same race this time next year).

In being so far behind in my “training” should I continue my routine closer to race day? Or should I start some sort of taper? I just know how bad I am on the swim but also have to accept the fact that I’m not going to magically become a fish in the next couple weeks.

Skip the taper and go with the fitness that you have. With that said, my biggest piece of advice is that you participate in the race if (and only if) you believe that you do not present a danger to yourself and/or those around you. Your first race swim will not be a comfortable experience.

I hear ya…I’ve got a couple of backup strokes I’m not above resorting to. I want to capture this feeling and use it as motivation in training for the next one.

Sounds like you’re training 15hrs/wk? That’s a lot. Hopefully you swim in a 200yd pool.

When the alarm goes off on race morning, SMILE.

Yes the swim will suck so get in the water, and get your FACE in the water, well before it starts. Roll onto your back if needed during the race. You’ll be fine.

When they give the start signal for the swim, stand there and count to 10 before starting. Yes, you will loose 10 seconds but it will make the swim 1000 times more comfortable. Based on what you said about an Oly next year, I’m guessing this is a sprint. No need to taper. Just do some light training the two days prior to the race. Relax, this is supposed to be fun!!

Definitely chill out and have fun. Take your time in transitions, smile and go at a comfortable pace. It’s a really fun sport and should be enjoyable somewhat.

Problem I’ve been having in the water is a slower pace. I can do slow bike and run, but when I do slow swim and it becomes harder and I sart to sink if that makes sence.

Problem I’ve been having in the water is a slower pace. I can do slow bike and run, but when I do slow swim and it becomes harder and I sart to sink if that makes sence.

With a wetsuit you can stop swimming and you will still float. So take it easy, start in the back and you will enjoy the swim much more than getting into the fray at the start of your wave.

Do practice open water swims a couple of times a week from now until race day with your wetsuit to gain confidence and experience in wetsuit open water swimming.

In the pool you need to learn to swim slower so you are able to swim more than 7 laps straight. Learning proper position in the water will help you with that and that take time to learn. Many better swimmers here on ST can chime in on what to work on to improve body position.

Having been through everything you had, just relax and enjoy. Everything will be okay. When you got into running, I’m sure you heard that there will always be someone slower than you. Whether that is the case or not, you will have such a great time.

I’ve been the last person out of a swim, just passing the last two within the last part of the swim. Everyone on the shore was screaming, cheering me on.

You are in a wetsuit and you will float your way through. Stay in the back of the pack and just relax. My first sprint, I did the swim in 44 minutes. I freaked out, hung onto paddle boards, got on my back. You will make it through and just roar your way through the rest.

Self-doubt is big, but it is just something from inside. Since, I’ve done two 70.3’s and a full IM within the year after. I couldn’t swim, didn’t own a bike. Its possible, just believe. When doubt sets in, tell yourself you are great and just one in front of the other. !!!

Don’t worry, you don’t even need to train for the sprint distance. It will just take you a long time.

Jitters are normal- you’ll be fine. First sprint ever I swam once in open water , on e in the pool. It was rough but sprints are short. Just be comfortable. Let the racers get ahead and then go for it. Roll on your back if you need to. It’ll be fine and within approx 10 mins it’ll be over. As for bike and run it sounds like you’re putting on more than enough time. Do a couple bricks to make sure your legs know what it feels like then just do a lighter load during race week but there’s no need for a taper. Good luck, have fun and remember that the race is why you’ve been training.

Are you doing Saskatoon? I’m doing the sprint there - also my first triathlon. Eek!

Its your first race so the most important thing is to stay calm and controlled, don’t worry about pace, speed, etc, just learn to relax and go easy.

The bad news is that where you are now with fitness and technique is pretty much where you will be on race day which is why most people look to taper their training 1-2 weeks prior to the race.

The good news is you look like even through the rather disorganised and unstructured training, you seem to have at least progressed from a few months ago. The best advice for you is to use the time remaining to take stock and consolidate your position especially with the swim.

You will not drown in a wetsuit so get used to being in OW and floating in it and learning to relax and regulate your heart rate and breathing, you will need this if you have a bit of a freak out on race day and panic will fatigue you faster than anything else. Once you have the OW situation in hand, take the swim in segments, there will usually be buoys at the turn points, make sure you memorise the course and sight the buoys, know which positions they lie as once in the water, a pretty important skill which most starters don’t consider is sighting which can be difficult in choppy/brackish conditions and can be disorientating once you start putting your face in the water (No lane lines). Learn to either sight properly as part of your swim stroke or just stop every 10-20 strokes briefly and check if this is easier to make sure you are going the right way. The other method is just to follow the feet in front of you assuming they are going the right way as well.

Depending on the distance, make the first segment the first turn buoy and so on, focus on getting through each segment and don’t worry about the total distance, you can either stop briefly at each point to catch your breath or if you’re feeling good just keep going but don’t be afraid to stop or switch to your backup stroke to get things under control as needed. You’re going to be a back marker so you’ll probably have a lifeguard in a kayak or board nearby so it will be additional assurance that you’ll be fine if you end up getting into trouble to settle any panic. Once past the last turn point you’re in the home stretch to getting out of the water so slow and steady until your feet hit the bottom and you’re done and dusted in the swim. If its 750 metres, then prepare to be in the water 20+ minutes up to maybe 30.

Once the race starts let the faster swimmers go and don’t get caught in the washing machine where you will get people going over the top of you or getting slapped and kicked in the melee, nothing like aquatic fisticuffs to get the panic meter into overdrive as a newbie. A suggestion is to position yourself to an edge of the starting area and back if its a water start and at the back if its a run in start, it can be pretty brutal depending on how many you are sharing the same space with

You’ll be quite fatigued out of the water (a fatigue level or type you’ve probably not experienced to date) so take the first 5-10 minutes on the bike to settle into a rhythm and get your bike mojo settled, don’t push too hard initially as this could negatively impact on your run, once you get settled, go at a pace you feel is good for you.

Only other training focus is what others have posted that you should make brick sessions integral to your training, bike/run especially to ensure your legs are better adapted to running off the bike, at this stage do bike/run bricks at least 2-3 times a week.

Most importantly again, relax, relax, relax, take the swim at an easy pace, enjoy and get the most out of your day. Good Luck!!!

Thanks for all the advice!

Drdan…yup, doing the subaru sprint the 29th.

Got another good swim in tonight and I’m beginning to relax which sure has helped regulate my heart rate. I’ve been doing one brick a week and had planned on two this week but will step it to three along with an open water. I agree I wont see any fitness gain in the next couple of weeks, but I’m finding the more I swim and bike the more I get comfortable doing each. I don’t want to have to think about breathing in the water so the more I practice that part the better. I’m having difficulty getting my exhale timing smooth. It’s a toss sometimes between my third and fourth stroke but it’s coming along. I’m finding I can go a few laps without thinking about that part so I can focus on catch, grab, roll, kick, etc. I tell ya though, you can sure tell when it’s getting right as everything just kinda happens smooth like. I’m getting that for the first few laps out when I’m in better “form” (if you can call it that)

Anyway, I can’t believe how far i’ve come in the past few weeks so thanks to the ST wisdom!

Just an additional piece that might help you, pretty much everything about swimming efficiently and well is centered around having a strong core and good flexibility so if you ever get halfway serious about being a better swimmer, don’t neglect your core, its what allows you to hold good body position and balance in the water and will go a long way as a beginner to accelerate developing/maintaining good technique. Its very hard to swim well and have good timing if you’re flopping around and collapsing with each stroke, fit some of these into your training over the next 2 weeks if you can.

For example:

https://www.youtube.com/watch?v=fU0jqP4radE

You will be fine SKRider. It sounds like you have trained hard and made progress. That is an accomplishment in itself. Approach the race as another training day. Taking that approach may help calm the nerves. It was advice I received two weeks ago from TJ Tolaksson before my first HIM. As well, on the swim remember that the wetsuit will float you. It’s not a PFD, but the amount of buoyancy is significant and can serve as an aid to a weaker swimmer. I agree with the other comments in regards to swim position. Pick an edge and hold off a few seconds and let the pack advance. You will gain separation at the expense of a few seconds and it will make for a more relaxed swim.

It’s pretty cool that you are from Saskatchewan. I grew up in Estevan. I guess there are a few of us flat landers that are getting more involved with triathlon. Considering we have had hockey ingrained in us since birth, it’s nice to get involved with a sport that is not as common in our region.

So…how did you go? Results aside did you have fun?

It ended up being wetsuit illegal
.

Well, when they mentioned at the race meeting Saturday night the temps taken were 23 I shit my pants!..And, as suspected Sunday morning I arrived at T1 to a “NO WETSUITS” notice. Again, I shit my pants…after I got a warm up in I was ok. Made the swim in 20mins (Yes, I know thats fucking slow!!..lol) but left energy to spare for the bike. We pushed 30-40km winds almost on the nose which I was actually happy to get into. We don’t have much for hills in Sask but we’ve always got wind so I’ve trained hard in it. I think I left a bit to much on the run (took me 3k to get my groove going) and maybe the bike as well, but I didn’t want to burn up so I paced conservatively. I guess for my first one that might be a good thing as I came out knowing I could have pushed a bit more and had an absolute blast!!!

I can’t compare it to any other events as this was my first triathlon, but i believe it was very well run. I finished in about top 1/4 so I’m happy. I think with the proper training schedule and some coaching i’ll do well in the Oly next year.

I was in awe of all the cool bikes and gear. Talked to quite a few more experienced athletes and received allot of great info and encouragement to keep going.

Thanks ST’rs for all the advice and info available on this site.

I’m hooked!

Kudos if your thread title is a reference to 70s classic “Le Freak”.