I hope folks won’t mind me asking the experts some basic questions. I’m getting into triathlon after being a serious swimmer and biker, and a terrible runner! I’m hoping to do the Fla half next year (May 2004) after a few false starts at the half distance (family problems, schedule problems) and feel I’m on the launching pad. However I have a few questions:
I have a GT ZR4000 road bike, good condition, and with Syntace aero bars on it, I feel totally out of control - do dorks like me ever get by on a tri bike? Also, will a tri bike add all that much on race day? I could probably afford it if need be…
What kind of wet suit do I need?
The majority of my training for the run will have to be on a treadmill since I live in the northeast - does running on an incline of 1 equate to outside running? Any tips beyond just getting up to the distance for a reluctant runner? (I enjoy it, I’m just very very slow) It seems like I am making progress on the 'mill, but don’t want to have a false sense or progress broken up when I get back outside after the snow melts.
Thanks, sorry if these are too basic for this forum
Yes. The answer is somewhere between most likely and almost definetly. It puts you in a more comfy position, it’s more aero, it will handle better than a raod bike with aerobars on it, and you will run better coming off the bike. (My two cents would also be don’t go out and spend to much on a tri-bike, there are a lot of nice ones out now for right at $1000, try one of those for a couple years, then upgrade.)
“What kind of wetsuit do I need?”
One that fits. Buy a Triathlon wetsuit (made by Quintana Roo, Orca, De Soto, ect…) Tri-suits are a lot faster than a scuba suit. Make sure you try one on before you buy it though. Wetsuit sizing charts aren’t good for much more than toilet paper.
“Treadmills?”
Not much experience in that department. I find treadmills don’t work that well for making me faster. (But that could just be me.) As long as there isn’t to much Ice, and the temprature stays above 15 degrees, I recomend running outside. Another thought, maybe check to see if you could find a gym with an indoor track.
Goodluck with your tri-season, and welcome to the board.
If you’ve been a runner/swimmer you’ve already got a big jump on most newbies.
Stick with the road bike for now. It’s what you’re used to and is much more versatile than a tri bike. Don’t get a tri bike until you’ve decided that tri really is for you and you’ve had time to research the market to familiarize yourself with the different models. They’re useless for anything else other than tri so no point in getting one until you’re sure.
A wetsuit is generally a wetsuit, although there are two piece, one piece, etc. Make sure it fits and get a triathlon wet suit and look for the best deal. Scuba or surfer suits just don’t work.
I’m not the guy to ask for running advice, but a treadmill is the way to go in winter in northern climes. I don’t have one yet so instead do a lot of x-country skiing, but we’ll get a treadmill soon.
road bike vs tri bike: You’ll get opinions on both sides of this one. Bottom line is, ride what fits. Some people have the body type (short legs, long torso) to make a road bike work just fine. Other with the opposite build will never get a road bike to feel comfortable. I’d suggest you go to a fitter that’s experienced in tri bike fit and take a crack at getting a decent setup on your road bike. They should be able to tell you (probably just from taking some body measurements) if it’ll work or if you’re better off buying a tri bike.
Definitely don’t buy anything other than a tri wetsuit- other than that, buy the one that fits. My cousin tried to do his first race in his surfing wetsuit. Long story short, the neck doesn’t seal the same and his suit filled up with water about 200m out. As if your first swim start isn’t nerve-wracking enough, imagine wearing a water-filled suit that’s trying to drag you to the bottom of the lake.
I’d definitely recommend a treadmill for keeping up the mileage during the winter. I’ve heard the same thing about a 1% incline simulating road running. I don’t do it because I feel more comfortable running on a flat surface. There is, however, some benefit to running outdoors that you can’t get on a treadmill. The pounding of outdoor running will stress your joints a ligaments in a way that treadmill running won’t. This is a mixed blessing, and one reason why I do a lot of my running on the treadmill. The treadmill is a good injury-prevention device, because you can do more run volume with less damage, but you need to do some road running to develop those ligaments and get them used to the stress. If you do 100% of your running on the treadmill all winter I’d suspect that you’ll be pretty sore come spring when you get outside. For this reason, I do all my weekly runs on the treadmill, and my long run every week outdoors.
I’m hoping to do the Fla half next year (May 2004) after a few false starts at the half distance (family problems, schedule problems) and feel I’m on the launching pad. However I have a few questions:
What kind of wet suit do I need?
I’m sure a wetsuit will come in handy in your other races (especially in the frozen north), but just so you know - The odds are against Gulf Coast (I’m assuming that’s the one you’re referring to.) being a wetsuit legal race. The water temp is usually just above the legal limit there.
As others have said, get one made for swimming. I made the mistake of using a diving wetsuit once, when I was just getting started. The chafing around my shoulders was pretty bad. It only took once to learn that lesson.
All great adviceJK,however I disagree with “The treadmill is a good injury-prevention device, because you can do more run volume with less damage,” The only major injury I ever received from running,was on a treadmill.Stress fracture.The impact was the exact same every single stride. I now can still do a 10 mile run on the treadmill,as long as I keep it down to once a week. There are others at our YMCA that seem to have problems on using the treadmills if that is the “only” place they are running.
I would try to run outside some. From reading your other posts JK you definetly know more than I do. I am just very leary of treadmills when you start putting on much distance.
The treadmill that I have uses half degree increments. I never go below 1.5 degrees to simulate the push off effect of “real” running. However, if you are using a treadmill you need to remember that you cannot keep it at 1-2 degrees. You’ll get weaker. Hopefully your treadmill will have hill features programmed in. I recommend using these to simulate the real deal. I’m no exercise science major, but if you don’t, the muscles are different or are used differently enough that when you transition back outdoors it will be quite a shock.
Good luck.
2nd post today i’ve needed to edit! just noticed you’re from FL. Maybe you don’t need to worry about the hills!
The only major injury I ever received from running,was on a treadmill.Stress fracture.The impact was the exact same every single stride. I now can still do a 10 mile run on the treadmill,as long as I keep it down to once a week. There are others at our YMCA that seem to have problems on using the treadmills if that is the “only” place they are running.
Hmmm, interesting. My personal experience has always been the opposite. All my running injuries have come at times where the majority of my running was outdoors. I guess it’s an individual thing, but I’ve always found the cushioned deck of a treadmill to far less abusive than sidewalk or street running. Now, if you’re trail running that’s a whole different story. I guess you just gotta go with what works for you.
What the Doc’s assumtion was, that the foot strike was the exact same over and over. I also was using the treadmill for speedwork. I very well could be the exception. Since that time I have been wearing orthotics and have never had the problem again. Maybe I would of gotten the same injury outside without orthotics also. Sitting here thinking about it, it may have been the way I was trying to do speedwork…Setting the mph at a rate slightly faster than I normally could run.Forcing the issue.
I’m not a doctor, but from what I know of stress fractures they are an overuse injury that arises when the muscles that would normally absorb the impact of running fatigue and can no longer do so. The shock is then transferred to the ligaments and bones since the shock absorption is gone, and a stress fracture develops. This usually happens if the volume or intensity of running is increased too quickly, and can be compounded by biomechanical inefficiencies such as over/underpronation. (I know this only because I thought I had a stress fracture of the 5th metatarsal several months ago, so I did a bunch of research on the internet- I’m sure you’ve done the same so you probably know more about them than I do).
That said, if your legs/feet are properly absorbing the shock I don’t see why having the exact same footstrike would cause an injury in and of itself. One of the other things must have been happening (too much volume/intensity, or biomech problem). The change to orthotics probably has played a huge role. Since I switched to a motion control shoe (ASICS Gel Kayano) and Superfeet insoles I haven’t had any running injuries, and I used to suffer from plantar fasciitis and runner’s knee.
Oh, and re:
“From reading your other posts JK you definetly know more than I do.”
Doubtful, my friend! All that I know I’ve learned from others here on Slowtwitch.
A treadmill is not needed in Northern climes in winter. (The Esquimaux never had them Just keep running outside. Sure abit of clothing is needed but my best run of all time was in 4" of gorgeous fluffy fresh snow. It was a cloudless sky, the next day so I went on a 20 mile out and back run. It was 5 degrees F and it was pure heaven. I got in that “Zone” and managed 2:30 (not far off my normal pace) for the 20 miles. Unbefuckinlievable.
One day I was heading out for a lunchtime run with a buddy and he said the 8" of snow was too much. I believed him as it was my first winter of running. We did 15 reps of a a 15 story apartment building instead! that’s right, 225 levels of friggin stairs! I was shattered for days. Next time it snowed we went swimming instead. I felt like I was gonna drown. I decided to put some studs in my running shoes and run in snow. I never looked back!
I have had some bad experiences, like hypothermia after a 13 mile run at -22F. It was warmer to start but the temperature dropped markedly while I was out and I was under dressed so I got chilled (OK hypothermia). I have run successfully down to -25F by being well prepared and not running too far from base in case shit happened.
For freezing rain (damn I love running after freezing rain) I recommend self tapping sheet metal screws screwed into the bottom of your shoes (15 per shoe, email me for details) They actlike mini crampons and allow you to run full speed (I once ran 30 seconds over a PB for 5km on glare ice by using this method). The best part is the look you get form people walking onthe street as you blast by as they slip and slide tehir way to their cars. Brilliant.
TriDork
p.s. as long as you continue running through fall and winter, your lungs aclimatize and there are no problems, well except for running in slush which sucks.
I’m not a doctor, but from what I know of stress fractures they are an overuse injury that arises when the muscles that would normally absorb the impact of running fatigue and can no longer do so. The shock is then transferred to the ligaments and bones since the shock absorption is gone, and a stress fracture develops.
If it’s Gulf Coast you’re thinking about, the race has been wetsuit legal more often than not, I believe. I did it four years in a row and it was, not sure about the last two years tho’. Also, if you are going to take up this sport, you’ll likely find yourself racing in water that’s 78 or less, and a tri wetsuit will usually save you more time in the water than it costs in taking it off, so I think you’ll find it an advantage.
Last two years, water temp at Gulf Coast has been 80+, so wetsuits only an option if you’re not swimming to place. But the DNF rate among people who do go for the wetsuit has been 30-60%.
It can turn into a heat management race very easily. Air temps are only mid to high 80s, but the dew point is in the high 70s, and the humidity will suck all the moisture out of your body. Add in people who aren’t acclimated to Southern temps, and you get a tough race for something that flat. Me, I’m a sound swimmer and not great with heat, so if water temp + dew point > 150, I’d go without and figure that giving up a minute or three on the swim is a trade off for staying cool just a little bit longer once you get out of the water.
IMouse, you’re porbably going to have similar conditions. Maybe a bit cooler water, probably a bit warmer air. Same nasty FL summer humidity.
Yes, I hadn’t thought of it that way. I guess as a Florida triathlete, I’ve always dealt with the heat and humidity without thinking about it’s effect. However, I am such a miserable swimmer that if there’s any chance I can wear my wetsuit, I’m going to take it! I do know that a lot of people find they overheat with one, tho’, and you may want to borrow one to try and see what it feels like before you lay out the money. (If you’re 6’3-ish and skinny, you can try mine if you want). Same with a bike, really, try a few tri-specific bikes and see what feels better or worse than what you already have.
I agree with the other folks about a good tri wetsuit. Keep in mind that each wetsuit out there will feel different. So try as many as you can. Also, definately try some sleeveless and full suits and see which you like better. I know most people believe that you will be faster in a full suit. But being a swimmer myself i’m really weird about having my shoulders having to work with the rubber…even the really high end suits. A sleeveless feels better for me and I can swim longer without my shoulders tiring out. But that’s just me. But if i was to use a full suit i would go with the high end ones…much more flexible and swimmer friendly.
Just make sure to try to demo several different types if you can.
Thanks to all of you, I really appreciate your help. In response to how I feel unstable on the aero bars, I just feel like I’m going to lose control of the bike, but I’m a little bit of a “white-knuckler” in the first place, maybe because Boston has so many potholes and such terrible drivers, but even on the straightaways…
I think I’ll hold off on the wetsuit, but that gave me some great info, and now I know what I’m looking for, and I’ll hold off on the bike as well until I’ve done more demos. And thanks to all who pointed out what I probably knew deep in my heart - I really do need to get back outside with my run despite the snow.
