My First Tri is This Sunday

Triathlon Forum
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So this Sunday I’m doing the LA Tri, Olympic distance, my first triathlon ever. Probably like most of you in your first one, I’m a little apprehensive going into it. Reading and posting on Slowtwitch has definitely helped me with learning more about the tri world and what to do/not do. I’ve always been athletic, just never in these 3 sports – earlier this year, I had to learn the right way to swim all over again (still need more help), I hadn’t owned a bike in over 12 years, and I had only ever run one race before, a 5K. So I needed all the help and advice I could get from you guys and others.

As for being apprehensive, it doesn’t help that two weeks ago (the third-to-last week of training), I lost most of eight days of training because I had to fly out of town to work on a deal for the sale of the company I work for. Not only did I miss key training days, including all scheduled swims, but my body was beat to heck due to extended lack of sleep. Since swimming is my weakest, that worried me. Then went camping in Yosemite for four days last weekend, but that didn’t interrupt me too much as I ran and rode my mountain bike. Also swam “one lap” in the “pool” at the bottom of Yosemite Fall and across and back the Merced River, each only in shorts – I will never ever complain about the Pacific Ocean being cold again!

At this point, after being worried last week about the missed training, I’ve accepted the situation. I’m also confident that I can do it – I did a 1 mile ocean swim just before that interruption. Slow as heck, but I did it. Whatever time I get, it’s a PR, right?

One question about T2 – it looks from the LA Tri site that the T2 area is about 2000 feet long from entry to the far end. If I get stuck with a T2 spot near the far end, that means I have to run with my bike several hundred yards after dismounting. I assume that there is really no choice other than running barefoot/sockfooted, because running that far with cleats just seems silly. Am I missing something? Is this normal? It’s not clear to me how you get a T2 spot, because you have to drop off your T2 bag the day before the race. I guess they probably assign the spots according to bib number.

As for nutrition, it’s “only” an Oly, but I know I’ll still need a plan. I figure a gel at T1, a bottle on the bike, maybe another gel at T2, and then whatever I need on the run course. Does that make sense?

My kids are into it, my wife has tolerated my training (and I think is secretly proud of my doing it, even if she thinks it’s a mid-life crisis). My 8yr old son keeps asking me if I’m going to win. Ha!

Anyway, any answers to the above or other suggestions would be most appreciated. And any positive thoughts on Sunday morning will also be helpful.

  • Steve
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You will do fine…if you did 1-mile in the ocean, I think you will be surprised at how fast the swim goes. As for nutrition, if it were me, I would plan on 1-2 gels while on the bike, with the last one at least 15 minutes before arriving into T2. I have made the mistake of drinking/eating too much too late on the bike (being afraid of bonking on the run), and that makes the first couple of miles on the run fairly miserable. The biggest thing…just relax, have fun, and enjoy the day!

Spot

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good post steve… this weekend is my first oly tri…and only my 3rd overall. i’m curious about the nutrition as well.!

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Good luck!! I would just run in the bike shoes. That way when you get to the bike mount line, you will already have them on and can just hop on and go. Your HR will probably be a little high from the swim, so this is a chance to let it drop a bit.

clm

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I’d run in the bike shoes as well. A cut on the bottom of your foot while running through trans could end your day with a whimper instead of a bang.

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Running that far is normal for larger races. Running in the bike shoes is your best bet for your first race, make sure your cleats are secure.

Nutrition - you could do the gel at T1,2 but you could also save a bit of time and stick them in your jersey pockets and have 1 after about 5 miles and then the other with 2-3 miles left to go. If your bike handling is not that great yet then the T1/2 option might be best. Another option is to have 1 around mile 10 of the bike and another after 1m of running. 1 bottle of sports drink and 1 water or 2 slightly diluted sports drink on the bike are enough. A bigger person will need more calories then a smaller person. Drink at the run aid stations. Good luck, have fun,

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Good luck on your first tri! On the swim, don’t go out too hard. Just ease into the first 500 and go comfortably hard for the last 1000.

When you get on the bike, it is a good idea to keep a higher cadence (~90). Don’t forget about the drafting rules and always watch cars closely making eye contact with the police and drivers on the corners. Also keep an ear out for people passing you from behind (especially near turns). Go comfortably hard but relax- Don’t let your legs tense up when you are riding. As far as nutrition goes, you might bring two gels on the bike, but eating the first one in T1 seems a little early to me? I usually get out on the course as fast as I can and then eat a gel about 40 minutes into the bike (~1 hour into the race). Then I eat another about 3 miles before T2… That way I am always moving when I am eating rather than wasting time dealing with it in the transition. Transitions: get in and get out, don’t fall all over yourself but go into the area thinking about getting the hell out of there asap. As far as water, personally I don’t bring any on the bike to start, rather getting my first at the first aid station. You might also think about doing Gatorade (or alternate sips) rather than water so you aren’t behind the curve when starting the run. If it is hot drink a good bottle per hour…

On the run, don’t go out too fast and don’t feel bad about your legs feeling strange. They will come back about a half mile into it. Focus on a steady pace with good form and grab liquid at each aid station even if you only take a sip and dump the rest on your head.

Not sure if this is stuff you already know, but good luck and go like hell! You are going to have a blast!

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Just wanted to add another post to say Good Luck and Have Fun! There’s nothing like your first tri!!

Dawn

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Yeah! Good luck to you Steve. You sound like you have a good enough base fitness level to pull this off. I agree with Spot about the swim. YOu’ll be surprised how quickly it goes.

Have fun out there and enjoy it, it’s your first!

Trae

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I agree with what others have said. First off–good luck! I try not to think of a race as ‘one race’ but many small races. If you break it up and visualize each part of the race–swim-t1-bike-t2-run. it is easier to see where you need to concentrate. I have my big A race on Sunday (half IM) and am spending the whole week doing visualization exercises…or whatever.

  1. I begin with packing up and relaxing–which actually begins the day before with cleaning my bike (very anal) and taking it for a final spin on the race wheels.

  2. I then think about packet pickup and my meal the night before (a little much i know).

The real part:

  1. Waking up early–I wake up at 4 am for a 7am race. Some might say that’s overkill, but I like to get up and eat right away, sometimes I even shave or shower to loosen up. It’s key to eat early–I eat a bowl of Life ceral, and a Pb&J or powerbar and some juice. If you eat early, it gives a chance to take duce and empty the bladder. I also know that teh adrenalin causes me to dump again later–this is a good thing to learn about your body. Too much detail, I know, but its something to think about.

  2. I get there early and set up transition. I will walk around, check things out, make sure I know the lay of the land. Say hi to some people, be friendly…its good to know people are there in teh same boat as you. Find another first timer and bond with him/her…talk about your fears, etc.

  3. I don’t like to warm up with running, I will do a bike warmup if possible. I definitely feel better with a swim warmup if possible. I think this really reduces the anxiety of the first minutes of the swim. It regulates breathing and ensures you you kknow how to swim (sometimes I wonder).

  4. Sometimes I’ll go back and check over transition area again. check a couple things–helmet straps are intact and tight, bike shoes are open or on the bike already (check tightness of cleats, tighten if needed–trust me from experience), lube up nipples, crotch, back of neck, bottoms of feet, etc.

  5. I put on my goggles first, then the cap–avoids possibility of someone ripping your goggles off–again, from experience.

  6. In terms of eating–you already ate a solid breakfast and your carbs stores are up. I still down a gu just before the start because it gives me piece of mind.

  7. Get swimming…follow what others have said. As you near the end (last 5 minutes) begin to visualize the transition. How will you exit, how will you remove cap and googles, how will you unzip wetsuit and fold it down, what will you do in transition. Remember in T1 to move quickly and expeditiously (its free time!!) but not to rush. Better to be deliberate then to rush, fall over or drop something and end up losing more time.

  8. Once on teh bike–start by spinning and relax your breathing–your HR will be high! Get going and slowly move down the gears to where you are comfortable from your training. Don’t hammer more than you did in training. If you continue to feel good and want to crank it up a bit–do so but not by too much. About 10 minutes in, after you have “stoked the fire up”, THEN take some food. Drink some water/gatorade, take the gu, and follow with more water. About 45 mintues later (close to end of bike) take another gu.

  9. Visualize the dismount and T2–don’t take your helmet off until you are at the rack. Also, if running in bike shoes, take the time to get off the bike slowly so you don’t fall. Keep your feet under you. Move through deliberatley again, but don’t run out too hard. Let teh legs loosen up (as said).

  10. From there–listen to your body and don’t mind your HR too much–it will be high. Don’t be afraid to get passed, but make sure you find someone to focus on ahead of you to pass. On the run continue to drink at every station and don’t be afraid to take some gu on during the first 1/2 of the run. After that it won’t do anything.

  11. Look forward to the finish and relish the accomplishment,smile.

I know this was excrutiatingly detailed…But it helps me as well to visualize everything as I go. I swear I’m really not this severely type A in real life.

sz

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Steve,

You’ll be fine. LA is a great race. I’ll be up there too.

The advice in this string is perfect.

Look for a guy in a B&L Bike Store outfit (that’ll be me).

Mike

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Steve, I will be there, too. My first Oly distance race. One thing that I didn’t see mentioned that has been helpful advice for me is to scope out the entrance and exit to T1 before the race. See where you will want to go to get your bike after the swim, and where the exit is from that point. I’ll be in the men’s 50-54 group. We will be the ones in the pink swim caps, so easy to spot early on. Just mainly try to remember to relax and have fun. How great for us to have the streets to ourselves in downtown LA ?

Neil

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Thanks so much for all the advice and all the confidence-building comments, everyone! The advice on timing of gels and drinks is very helpful in particular.

I guess I’ll need to practice running in my bike shoes, which I hadn’t really thought too much about – not thinking that I might have to run as much as several hundred yards to my T2 stuff!

Re tightening the cleats, pardon the newbie question, but is it possible to tighten them too much? I also want to make sure that all tightening should do is make sure they don’t come off the shoe – and not modify how the cleat fits onto the pedal. I have Time RXS.

One other question – the wave starts are spread out over a long period of time. The Pro men start at 6:35. My wave (Men 40-44) doesn’t start until 8:15. What time should I arrive to put my stuff in T1? If I get there super early, I know I’ll get antsy waiting a couple of hours for my wave to start. I’ll ask this Q at the registration expo on Saturday, too, but thought I’d tap the collective ST experience.

I’m detail-oriented, too, at least for this sort of thing, so having these suggestions and hints from all of you helps me. I also know that a plan allows you to already know what to do if things go as expected, and should help you figure out more easily what to do when things don’t go as expected (so long as you don’t freak out about not being able to follow your plan exactly).

For others here also doing LA, the website now has diagrams of the transition areas as well as updated course maps (they added a loop to the run).

Thanks again!

  • Steve
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Yes, I’m looking forward to the ride from Venice through Hancock Park and Hollywood to downtown. Not many chances to do that.

Less looking forward to running up Grand at the start of the run…

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Another first-timer here! I’m also doing the olympic. Of course, I’m most nervous about the swim! Strength in numbers!! It’s going to be great!

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What time should I arrive to put my stuff in T1?

I’m not sure about this race in particular but the transition area usually closes about 15 minutes before the FIRST wave goes off so get there early enough as if you are going in wave 1.

17

Most entertaining: All the cars honking on the blocked roads. Irate drivers that didn’t get the message about the race going on.

Remember: You have to pack your wetsuit and stuff at T1. They’ll scoop them up and deposit them near T2. I stuff my wetsuit into a plastic shopping bag and then into my pack. Use a pack that will make it easy to spot when you go to fetch it.

Also: You turn in your T2 gear (shoes, hat, etc.) at packet pick-up. If you’re putting gels in the bag, I suggest putting them in your shoes, and maybe in a ziplock bag. I had one loose in my bag last year and, due to handling, it was split open with the splooge all over my shoes.

Have a great race, Neil. I’ll be at Pac Coast, instead.

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Great suggestions on the T1 and T2 bags, thanks. I hadn’t thought about gels getting popped, that would be a bummer. For T1, I planned to use a old purple bag with a Killer Loop logo, so hopefully that should be unique and easy to spot.

Another idea I saw from someone from LA Tri Club is to remove the wetsuit when you first get out of the water, and then fold it as you run to T1. I guess the idea is that you save time at T1 getting the wetsuit into your bag, which you have to do at LA. Not that shaving a few seconds in transition will have a material impact on my finish, mind you :slight_smile:

  • Steve
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Hey Half Speed, hope you have a great time at Pacific Coast too. Of course the irate drivers add to the atmosphere…You must remember what it was like at the LA marathon the time I saw you there with your brother and sister, sort of the same thing, eh? Good idea about the goo for the T2 bag, I hadn’t considered that. We really need to plan well when the transitions are two different places. That’s a big part of why my son and I picked this one to do. We’re signed up for Long Beach in two weeks, too. Are you doing that one again?

MB tri, I know the nerves and such are hard to deal with sometimes, but it’s worth it to be there early in my opinion and get all set up in T1. That is one big worry that you don’t need to have when you show up and there’s not much room left in the racks for you. Some people get a bit grumpy if you ask for some space, so I try to get there with plenty of time, then just kind of take in the whole thing. YOu meet some good people to talk with, too.

Have a great time,
Neil

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Neil,

Thanks, I guess I will show up early and just try to enjoy watching everything that’s going on and taking it all in. 'Course, if I could, I’d try to sneak a nap in there, too!

I thought about doing Long Beach, too, but I don’t think I’ll be able to because of conflicts. Might do Hermosa in October, though. That has the added benefit of being right next door to me, too.

Good luck to you, too, and everyone else at LA, especially fellow first-timers!

  • Steve