You Decided to give it a Tri- Now, What Type of Bike will Work for Your First Triathlon?

There are always a lot of questions when it comes to what kind of gear is needed to compete in a triathlon. It is my goal to show that anyone with just a little desire can complete a triathlon and equipment certainly isn’t an excuse. Triathlons can be completed for the most part with equipment you currently have and a bike is no exception.

So, just exactly what type of bike can be used? Well, the short answer is- whatever you have available. Whether it is a bike you have now or a bike you can borrow. For the most part, any bike you can find should certainly work for your first Triathlon. Keep in mind we are assuming you are targeting a Sprint or something similar as your first go at the sport. This means distances will be shorter and relatively manageable on just about any bike. Also, as always, assume budget is an issue. There is plenty of time later to go overboard when the addiction is in full affect. Tri bikes and road bikes can quickly get expensive and there is no need to make a major purchase on something you do not feel confident in knowing you will get your money’s worth.

Mountain bikes are perfectly fine for this type of race. As a matter of fact, you will probably see several since this is a popular style bike and many people have one or can easily borrow one. The good ole fashion Ten Speed is certainly a workable option and yes I have even seen the BMX style bikes ridden.

One important aspect on any bike you are able to ride is the pedals. The pedals are as important as any part of the bike when you are covering more than a few miles. We all grew up riding bikes as a primary form of transportation and not even realizing how inefficient our efforts really were. The flat pedals we grew up on only allowed for the push down to spin the wheels. This means only one leg working for us at a time. It is important to be as efficient as possible when looking to cover real distances in an endurance race and training. This means as one leg is working on the push down; the other leg needs to be engaged on the way back up. So the pedals become extremely important.

There are basically two types of pedals and you will see them both at any race. A caged pedal, which is going to be the cheapest route at this point, is exactly what it sounds like. It is a cage that fits around your foot. You slide your foot into the cage and it can be tightened to prevent too much movement. This allows your foot to pull back to the top of the rotation as your other leg is pushing down. Another type of pedal you will notice is called a clipless pedal. This is a special pedal that requires a special shoe that clips onto the pedal and allows for both legs to work together through the full rotation. Again, because of the expense involved with the pedals and the shoes, this will be a definite upgrade as the addiction kicks in after a few races. These will be very prominent among your more experienced racers because it allows maximum efficiency.

Be sure to have your pedal situation handled during your tri training. You will certainly want to train like you will race and also insure you are training with as much efficiency as possible. The pedals can easily be put on and removed with a wrench, so it is still worth it to put pedals on a borrowed bike if need be.

Just remember, the idea here is to finish and enjoy the experience and this can be done on any bike. Do not let equipment be an excuse because it really does not take any specialized gear to get through your first few races. It makes no real difference what you look like on the course, the battle is within yourself and the goal is to finish. Work hard, stay focused and enjoy a life changing experience.

Triathlon Checklist

I have ben asked a few times about a checklist for Triathlons.  These have primarily been from people a little anxious about their first race.  Those that have a little experience know how important it is to go over your equipment several times and have it properly organized.  There is plenty to worry about on race day so let’s not waste our energy on worrying about whether or not we forgot something.

Anyway, see below for a checklist I use as a reminder each time I start packing.  This is a general list and will help with the essentials and you will see some things you do not need on the list and probably a few you need to add.  The list will also be in a checklist category on the right sidebar.

One note – I do a lot of tri’s on the coast and there will usually be some sand to get through coming out of the swimming and into transition 1, so that is the reason for a bucket/pan to rinse feet before I slip on the bike shoes.

Triathlon Checklist

Swim Training for your First Triathlon:

Swimming is always one of the most intimidating legs of a triathlon for beginners. This is usually because we feel more comfortable having grown up riding bikes and running around our neighborhood as kids. Swimming was much more limited to warm weather and for most of us not something we did competitively. Because of this swimming seems to be the biggest obstacle and something that needs to be focused on during training. There are certain things you can work on to help overcome any fear of the swim portion of the triathlon.

First, get comfortable in the water. Swim, swim, and swim. There is no way around this, you will have to learn to be more comfortable in the water and the only way to feel more comfortable is to spend more time in the water. Find as many ways possible to incorporate more time in the pool, this will pay huge dividends in the end.

Along with spending more time in the water, it is also important to know how to train for your swim. To get the most out of your workouts it is important to understand where you need to have your focus and what to work on.

Swimming style is certainly a matter of preference but it in general the freestyle will be your best bet to cover the distance in a timely manner. It is certainly fine and even advisable to combine different strokes if need be to get through the course. For now let’s focus on freestyle.

One of the biggest tips I received when I started my training for triathlons was called “the ladder”. The ladder essentially means pretending you are climbing a ladder when you are swimming freestyle in the pool. This will help you in your reach as well as your down stroke. The biggest key here is efficiency. This means traveling the greatest distance with the least effort. Reach as high as you can for that next rung and pull yourself up the ladder. Remember when you climb a ladder you are also keeping your body close to the ladder. This will help you keep your elbows high as you pull through the water. This brings your forearms into play and allows for a stronger pull. Your hand should come out of the water around your hips to begin the next stroke. Many people tend to pull through the water with their arms fully extended resulting in an inefficient stroke. This will put undue stress and strain primarily on your lats which are extremely important in your swim.

Working on breathing technique is also important during swim training. This is usually a matter of comfort and working on becoming more efficient on what you have been doing for years. If you want to become competitive in this sport then this is one area that will need to be focused on will probably result in some big changes in what you do now to become more efficient. As for now, work on being able to stay as relaxed as possible and breathing as deep as possible. Being the first leg in the race (usually), it is important to keep the heart rate down as much as possible to save energy for the remaining two legs. The heart rate will already be increased through excitement, nerves, adrenaline and swimming. Don’t let short quick breathing add to this. Instead focus on long slow deep breaths to help control the heart rate. I know this is much easier said than done but at least keep this in mind while you are training.

Just try to remember to be as streamlined as possible and pull yourself up that ladder while controlling your breathing. Use these as general rules and work on tweaking some of the smaller aspects of your swim stroke to decrease your drag in the water. It is impossible to go over all the points in a swim stroke without one on one onsite coaching, but this will give you something to work on during your early training.

And as a last thought, there will be plenty of help in small boats or canoes on the course. They will not let anything Happen to you and are trained to spot swimmers in need of assistance. You have enough to worry about in your training; the fear of any harm does not need to be a concern. Now stop finding excuses and get in the pool. Happy training.

Triathlon Equipment for Beginners

The number one question asked by anyone looking at their first triathlon. As usual, there can be several different ways to answer this question depending on skill level, budgets, current equipment owned, etc, etc…. For simplicity purposes let’s assume a couple things here:

First, since we are talking about someone new to the sport, let’s assume we are talking about a Sprint Triathlon or something equivalent. Meaning we are talking about relatively short distances, and believe me I do mean relatively, because I certainly remember thinking how far a half mile swim, an eighteen mile bike and a 5k run seemed at one time. But as it relates to a full Ironman, we will call it short.

Second, budget is a concern. I assume this because you certainly do not want to go and outfit yourself with top of the line equipment; believe me it can get out of hand, only to find out this sport is not exactly for you. (Which we won’t let happen) And in today’s environment whose budget is not a concern?

Swimming:

Go ahead and drop $20 to $30 on a decent pair of goggles. Do not try to go real cheap here with the $9.99 specials at the local big box. Been there done that, it is nothing but a hassle and they are guaranteed to leak at some point. I have had the best luck with a good pair of rubber sealed goggles located at most sports stores.

Swimming attire comes down to a couple of choices. I would suggest setting your sights on a race in a warm enough climate or a time of year that a wetsuit will not be necessary. If you do go the wetsuit route then this will be an expense. Certainly look to borrow or go used if possible, just make sure it is a triathlon wetsuit and practice up on getting out of the suit in a timely fashion and have you bike shorts or attire on underneath for a smooth transition.

If you already own biking shorts with a built in pad then great, swim in them. Yes, you will be wearing spandex in front of other people, get over it. We are all in this together and nobody is judging you on race day, they have other concerns. If you do not own biking shorts then you can certainly swim and complete the race in running shorts. Make sure they are light and comfortable. Gals, a one or two piece T-back will do the trick. Just make sure of comfort and no straps to worry about during the race.

Biking:

Basically, whatever bike you have in the garage or can borrow. This can certainly blow a budget when you start looking into this portion of tri gear. Worry about this after a race or two, for now let’s just complete this event. Mountain bikes, road bikes, standard ten speeds are all acceptable in these races.

Make sure you at least have “cage pedals” on any bike you choose. Clipless pedals are preferred but will set you back a couple hundred after you buy the special shoes. It is important to make sure you have the cages even during your tri training. This can be a lifesaver when you learn the importance of both legs working together on the bike. Push-pull, push-pull, but that is a whole book in itself.

Bike helmets are a must and you will not be allowed on the course without one. If you have one, great, if you can borrow, great, if not they are reasonably price at the local stores. $25 to $35 will get you a decent helmet for this level.

You will also learn quickly the importance of padded bike shorts or a gel pad seat so go ahead and address this issue before you get to far into training.

Running:

Don’t skimp on the shoes. Sorry, you just have to break down and spend a little here. Go get fitted properly by someone who can judge by height, weight, foot arch and running form if possible. This will pay huge dividends during your training and on race day.

As far as attire, whatever is comfortable. Ideally, you should still be wearing the shorts (spandex or equivalent) you wore to start the race. Many people will throw some lightweight running shorts over their bike/swimming attire during the first transition. Certainly up to you, just keep comfort as the primary concern. We will worry about speed in future races.

This covers your three primary areas of concern. We will cover the smaller items and transition areas later. This is enough to let you know there are no excuses for not having the right equipment. I have seen these races completed with and on just about anything. It is about making the decision to get up and do something that will have a lasting impact on your life. No excuses.

A Little History on the Iron Man Triathlon And Sprint Triathlons

Choosing and Using the Right Triathlon Training Gear