A week or so ago I got and email from a good friend's girlfriend who will be "tri-ing" for the first time this summer, and needless to say she had questions!  Knowing she's not the only one heading out to their first triathlon this summer, knowing the multitude of questions that come with trying something new, and knowing we Brand Ambassadors haven't posted in AGES I thought a recap of her questions and my answers might be useful to a broader audience, and might spark some discussion of your own tips and tricks.  Who knows - maybe I can pick up some new tri knowledge myself! 

Hi Meg! So I have plenty of questions about triathlons for you! I wasn't sure if you would be receptive of me bugging you so I didn't email sooner but your comment has opened the floodgates so I hope you're ready? Ha! Ok, here they are:

1. I know you have allergies to corn and Dave mentioned that you can't do some of the gels? What do you use for fuel during a race? I would like to make my own all-natural gels but I'm not sure if It's even worth it since I just keep seeing recipes online for homemade gels made with rice and corn syrups...processed, boooo!

I stick with either Cytomax drops or Honey Stinger chews if I'm going for something processed because I know they don't upset my stomach. I spent all my long training sessions a couple of summers ago experimenting with different chews and gels to see which would upset my stomach and which were okay. If you're looking for something packaged I'd say experiment and see what works for you! If you're looking for something less processed I find dried fruit can actually be a little easier to handle because it's not as chewy and sticky and all that when you're on the run or the bike. I like dried apricots, dates if I'm on a really long run, and prunes. I know it sounds a little off, but they work for me. You just really need to experiment and see what your body can handle.

2. How long have you been doing triathlons?

I did my first triathlon in 2010 after building up to my first marathon in 2009. Last summer I did 12 (?) triathlons, and this summer I'll do 8 leading up to the Ironman. 12 is a lot - you race pretty much every weekend and you get TIRED. I wouldn't recommend doing that.

3. What does your training schedule look like on an average week? I run an average of only 15mi/week, 35mi/week bike (at least 1 trainer night on top of that) and master swim once/week and 2 more swims on my own or with a group. Sometimes I do 2 workouts in one day and there are some Sundays where I'll do all 3 sports in a sprint Tri set up on my own (pool of course).. Dave thinks I do too much? My longest Tri this summer will be the Olympic distance so I don't think I'm doing too much?

My average training week is insane because of the Ironman, but I still have a day off. For an Olympic you shouldn't need to train more than once a day with a long run and a long ride on the weekends and either Friday or Monday as an off day (though you could probably still sneak in some EASY yoga - no hot yoga, no power fusion, no sculpt - just easy stretchy yoga!) I'd avoid stacking workouts back to back and only brick my bike into a short (20 minute or so) run once or twice a month for an olympic. The brick is more about getting your legs used to switching from bike to run so they don't feel like lead for as long. I can shoot you the brick workout I have to do if you want... I'd agree with Dave (though you don't have to tell him that!) and back it off a little. Training is important, but rest and recovery are just as important, if not more so!

4. How long do you take off for rest periods? I've heard it's good to take a whole week off every month but I can only go a few days before I go crazy!

My training plan has one rest day a week built in where I'm not supposed to do anything. My coach has agreed to let me go to yoga on that day (see the yoga note above) but that's it. No making up missed workouts, no sneaking in an "easy 5k", no workouts. period. I'm also on a 4 week training cycle where I work out hard for three weeks, and on the 4th week I back my training off and all workouts are recommended, but not required. Not only does it give my body a bit of a break, but it also gives me a mental break from knowing I need to get two intense workouts in a day. I generally still do the workouts in recovery week, but if I feel like I need a break and skip them I don't let myself feel guilty about it.

5. Do you ever just feel like crap and skip a training day and just lay on the couch and eat sh*tty food?

YES. There are days I'm sick of training, or really want to eat like crap or don't feel like getting out of bed in the morning. And that's okay! Recovery weeks help keep it to a minimum during the rest of training, but it still happens regardless. My tactic for dealing with it is to either agree to start the workout and if I'm still not feeling it a set way through I can stop, head to the gym and do something similar - like a spin class if I'm supposed to be out on the bike, and if neither of those things work I remind myself that while all training sessions are important and build strength, sometimes I need to take a little break, and missing one workout doesn't mean I won't finish.

6. Do you ever feel like your workout just sucked and that you're possibly getting worse or slower at running/bike/swim?

Oh yes - I've had several of those workouts lately. I remind myself that it takes two weeks for a good workout to have an impact, and that any workout still helps build fitness or speed. And then I think about why it might have sucked - have I been pushing too hard lately and did I cross the overtraining line? Did I not drink enough water today or eat the way I should be? Am I having a bit of an allergic reaction? Is there something else in life going on that's bothering me? SOOOO many different things can impact training that bad workouts happen - don't worry too much about it unless it happens a few times in a row.

7. Do you throw in weight training? Speed workouts?

I do strength exercises twice a week in addition to the swim/bike/run workouts to strengthen alternate muscle groups and make myself some sweet looking muscles. I'd stick with two or three weight sessions a week, and not heavy - lighter weight with more reps - otherwise you're just counteracting your sport specific workouts. I do one run speed workout, and one bike speed workout a week to work those fast twitch muscles and you shouldn't need to do much more than that. I only swim twice a week since it's my strength so one session is for distance and the other is for speed.

8. Do you have any transition tips that you think make a difference in your time?

Transition tips - in no particular order: Practice, practice, practice! Put baby powder in your bike shoes to help dry your feet out after the swim. Roll your socks - they go on faster that way. Get a race belt that clips on easily so you don't have to deal with safety pins. Sunscreen AFTER body marking, and use the spray stuff so your number doesn't smear. DON'T use cooking spray on your wetsuit, no matter what people tell you - it will damage the neoprene and that's no bueno... find TriSlide and use that. Be sure to body glide your neck, ankles under your wetsuit, and wrists if you go full sleeves - it makes taking your wetsuit off WAY easier. Timing chip UNDER your wetsuit so you don't lose it and it doesn't cause as much drag on the swim or get tangled in wetsuit removal. There is NO shame in sitting down to get the rest of your wetsuit off, especially since it tends to be faster than hopping around and falling over. Walk each of the transitions you'll have to do before the race so you know where you're going. Wear a hat on the run even if you don't think you'll need it - they're great to fill with ice on a hot day, not to mention the sun protection. Crinkle your bib before you put it on/on your race belt - it won't flop around in the wind on the bike or run as much. Try to get a spot on the end of the transition rack - it'll be easier to find your bike and you'll only be fighting one person for space. Lay everything you might need out in your transition zone - it's easier than digging through your bag when you're on the clock. Put a towel or something down on the ground in your zone to mark your territory and give you somewhere to stand when you're changing footwear. Ummmm... that's all I've got right now, but if I come up with some others I'll let you know!

9. Have you ever had an injury that you've had to take time off from?

I ended last season with a stress fracture in my foot - not the best way to go out, but at least it was the end of the season and I could take some time off from running. Other than that I've been pretty lucky, though I do experience the usual aches, pains, and injuries that come with training - bruises and scrapes from crashing my bike, chafing (body glide and D's Nutz are both awesome to help prevent and alleviate it...), muscle tightness and soreness, tiredness, and irritability. These all come and go, I just really focus on trying to deal with things before they're an issue. I get a 90 minute sports massage once a month, see an athletic trainer/PT/chiropractor once a month, gently stretch after running and (mostly) eat really clean. Ice is also my best friend for anything that feels a bit "off" after a workout. Listen to your body, and just take really good care of yourself. One trick to tell if you're doing too much? Take your resting heart rate, and consistently check your heart rate when you wake up in the morning before you get out of bed. If it's higher than normal you're overtraining and you should probably back it off a little. Overtraining easily leads to injury.

Ummm....I think that's it for now! Thanks for letting me interview you! Any other tips you have I would love to hear. Next year I'd like to do a half iron man and a full the next year. I started running a year ago and swimming last August and just cycling classes through the winter. I just bought my bike and Dave is getting me used to clipping in and has been riding with me, super nube right here!

Anyway, have a great night!

If you have any questions, or need clarification on anything don't hesitate to ask!  Most importantly - HAVE FUN - triathlon is a great sport, and a really welcoming, inclusive community.

And there you have it - my thoughts on Kristi's top 10 triathlon questions.  What questions do you have?  Any tips or tricks I forgot that you'd like to share?  Any other thoughts on rest, recovery or training?  I'd love to hear them! 

... swimming, biking, and running?

I set out on a journey Friday morning into the expanse of the Rocky Mountains, feeling a little nuts as I brushed the overnight snow off my four-wheeled, AWD winter vehicle, fully equipped with camping supplies and my bicycle. Driving up I-70, I nervously realized the potential of this trip to head in the wrong direction, perhaps due to unfinished planning, a non-existent car adapter for the new phone, and the fact I was traveling solo. The lonely triathlete lifestyle had seemingly edged in on my need for travel companions. But I kept my mind focused on the end goal of the weekend: the inaugural Desert's Edge Triathlon, a race to end the season for many.

The idea here was for me to explore along the western slope, never having been past Glenwood Springs. I also had NO idea where to go-- the possibilities were endless, with lures of hiking, biking, hot springs, and running into small funky towns. I thought about the camping trip I had taken earlier in the summer up to Steamboat Springs to volunteer last minute at a Without Limits race. The campground was full by that time, so I found a fantastic secluded area just north of the state park to set up camp. My ax and I were equally sad about the fire ban in Routt County (seriously, what's camping without a fire??), but I was able to go on a short hike with my dog. I enjoyed the view of Hahn's Peak and even caught a rainbow and shooting star within the span of the evening. Leaving Steamboat required a stop into Strawberry Park to soak for several hours. And so I looked forward to something similar on my trip out to Fruita.

This time around I thought I would actually visit the Glenwood hot springs and kill two birds with one stone, for they did have lap lanes to do some last minute training. I swam in the warm mineral water and stared happily up at the surrounding mountains, amazed at the beauty. Sitting in the afternoon sunshine, I browsed the smartphone and chose to stay the night at Rifle Falls.

Terribly alone with no dog to keep me company, I was grateful for the fire ban lift. I drove back into town after a morning hike and stopped at the local Starbucks to charge my dying connection to society. Onward to Fruita, appreciating the mountains and canyons as I went! I knew I had to reach packet pickup before it closed at 4, and then I would have enough daylight to find some triathletes on the campground with whom to socialize. We had time to bike a tenth of the course, shared a yummy dinner with several more triathletes over a roaring campfire, where much anxiety was expressed about the upcoming event. It was going to be cold, and no one was especially looking forward to jumping in the water. I ended up sleeping in my car that night, unable to fathom the constriction of a mummy bag the night before a race.

Sure enough, the water on Sunday morning was chilly, miserable, and quickly numbed my feet... a mile into the run, the tootsies fared no better. Sprinting through the finish line, the thought crossed my mind that I would have liked to have tried the olympic distance. It's ok though, I was satisfied with my third place age group finish on a spectacular new course.

Lessons Learned:
Never take company for granted when camping. Always take company for sanity's sake.
Don't go spelunking with your new iPhone 5.
The 4-6 person tent needs to go; it is too much work and way too much room for me and my dog. Or without the dog :(
If you want to place in your division: 1. Don't compete for money, and 2. Race with no more than ten people in your age group.

My season may not quite be over-- I am contemplating the SheROX tri in San Diego next weekend with my newbie-triathlete-flight-attendant-workout-eating-buddy. I anticipate traveling for more triathlons in the coming years, and I consider myself lucky already to have raced my first and second triathlons in SC and TX, respectively. Having a change of environment simply adds depth to your experience, and I am also excited to see how I race at sea-level after "training" at high altitude for a few years. A fellow brand ambassador has planted a seed into my head about doing the Augusta Half Ironman, a wonderful excuse to visit very good friends from when I used to live there. As long as my arms will crawl and my legs can pedal, my feet should run far in the sport of triathlon.

- Lynsa Nguyen is a massage therapist at the Fuelary, and a fitness and swim instructor for the City of Lakewood Rec Centers. She also encourages traveling a long way to participate in the Denver Triathlon next June.

Here I offer a more in-depth look into planning for race day as well as some simple tips for smart and fast transitions.  There are some general procedures most triathletes choose to follow when it comes to things like the gear used on race day and strategy for executing transitions, yet you may choose to do things slightly different than the athlete next to you. A lot depends on whether you're after speed and trying to reach the podium, or if the goal is simply to cross the finish line. Sometimes, the difference is in the details. Also, the purpose of planned race prep can be to calm the nerves. When you're confident you have everything in place, you can relax and focus on racing.

Things to do prior to entering the transition area on race morning:

• Inflate your bike tires. You'll want approximately 115-120 PSI of pressure in your tires (slightly more if you have tubular (sew-up) tires glued on race wheels, and slightly less if you have cheaper tires than cannot handle that much pressure, or if the bike course if extremely bumpy and you want a smoother ride). Do this the morning of the race as air pressure often leaks overnight.  *Your tire should say the max PSI recommended on the sidewall. Check first before inflating.
• Tape gels to your bike top tube (or put inside Bento Box/storage compartment on bike top tube if you have one, or in tri top pockets)
• Fill water bottles with electrolyte drink and/or water
• Tape/ stick your bike race number on the bike frame & helmet sticker on your helmet
• Check that you have you timing chip, swim cap, race number for bike (if it’s not already on your bike), run race number, & race belt (or race run top with race number pinned to it)
  
• Go through your bike gears to ensure smooth shifting & that your bike is working and shifting perfectly
• Turn on/reset your bike computer/GPS if you use one on your bike, so you'll be able to track accurate distance on the course
  

Take these items into transition with you on race morning:

Swim:

• Tri suit or tri top + tri shorts (you’ll want to be wearing this already)
• Wetsuit (if wearing one)
  
• Goggles
• Cap (supplied by the race)
• Timing chip band for ankle (supplied by the race)
• TriSlide/Body Glide/SportShield stick/etc. for greasing your body under wetsuit (optional) *Tip: you can also grease the outside of your wetsuit around the ankle areas. This will help keep the suit from getting hung up on your feet/heels when pulling it off
  
• Small towel (optional – to lay your run shoes/race belt, etc. on)

Bike:

• Bike
• Helmet
• Cycling shoes
• Sunglasses (optional)
• Rubber bands (optional – if you want to start with your bike shoes clipped in pedals)

Run:

• Running shoes
• Race belt with race number attached/pinned on it or running shirt with race number pinned on
• Hat or visor
  
• sunglasses (optional & if not already worn on bike)
  
• gels (optional)

Setup:
You’ll most likely be assigned a number or spot to rack your bike at most races. Other races give you the choice to select any open spot in the transition area.  If the latter is the case, choose a spot close to the very end of the rack, and close to the BIKE OUT transition exit.  It will be easier to find your bike if it's at the end of the rack, and if it's racked near the BKE OUT, you'll have to run less distance through transition with your bike.   I like to rack the bike by hanging the nose of the seat over the bike rack rail (if the ground and/or rack is sloped so that the bike isn’t very stable, or if you have a very large frame like I do and it’s too tall to hang by the seat, you can often mount the bike by the handlebars on the rack rail. Check with race director prior to confirm that’s ok to do, as some races have strict rules on setup.

Set up your bike by leaving your bike in the proper gearing - a gear that won’t force you to have to shift immediately when you mount on the bike. For example, if there’s a huge hill right out of the transition area, put the bike in an easier gear so you're able to pedal at a normal cadence right out of transition, instead of having to shift right away. Same goes with downhills and flats – if it’s flat or downhill right out of transition, put the bike in a harder gear that wouldn’t require a ton of shifting right when you get on the bike and would allow you to reach fast speeds quickly. It's no fun realizing you have to shift a bunch of times just to be able to get the pedals going once you mount the bike.

When you set up your bike in transition on the rack, on the ground lay out your bike helmet, sunglasses (optional), bike shoes (unless starting with shoes clipped in pedals), run shoes, race belt with run bib number clipped on it (or run top with race number pinned on it), and energy gels (optional - for longer races). You shouldn’t need anything else.  I don’t recommend racing in socks, unless it’s a half iron distance or full iron distance race, then I would recommend socks. Putting on socks = slower transition times, and it’s all about speed, right? If not, then socks are certainly up to you as they may be more comfortable and prevent blisters.

Another option for placing your bike helmet is to leave it resting on the bike's handlebars instead of on the ground next to your bike. This one is up to you. At my races, if my bike isn't very stable due to the rack setup, I often leave my helmet on the ground right next to the bike, since there is the chance that another athlete could (unintentionally, of course...) bump or shake the rack while grabbing their own bike, thus knocking your helmet off your handlebars. If the rack is stable and can''t shake much, usually you'll be fine to leave your helmet hanging from or resting on your handlebars. I have been in a few races where I've gotten to my bike after the swim, and I'm unable to find my helmet right away. It's not where I'd left it. In most cases, I've found it somewhere on the ground nearby, as someone has bumped the bike or shook the rack while focusing on grabbing their own bike, and my helmet got knocked off the handlebars and rolled a few feet away.  Now, if you really want to avoid this from ever happening, just swim faster than everyone and make sure you’re first to the bike racks - right !!  Remember, USAT rules say that you must have your helmet strap unclipped when you grab your helmet after the swim. You then put it on and clip the helmet strap prior to leaving the transition area with your bike. You’re not allowed to have the helmet strap clipped when the helmet is sitting in transition.

What else should I think about before the race?
Familiarize yourself with the course maps found online or at the race expo/check-in area. You will check in and get your race packet either the day before or right before the race. Check race website for all details on that as each race is different.  You will need your ID to pick up your race packet, and USAT membership card if you have one. If you don’t, you’ll have to pay a $12 one day USAT fee.

Leave everything you don’t need (bag, sunscreen, towel, extra water, extra goggles, cell phone, keys…etc) in a small backpack or gear bag and find a spot below your bike rack for it. Some races make you check gear bags in a holding area, and races with 2 different transition areas (such as the Denver Triathlon, LA Triathlon, etc) have slightly different directions. However, most allow you to leave the bag next to your bike in the transition area.

BEFORE LEAVING TRANSITION TO GO TO THE SWIM START, DOUBLE CHECK WHERE YOU’VE RACKED YOUR BIKE!!! This is very important because it’s easy to come out of the water feeling slightly disoriented. You'll be tired, a bit turned around, and possibly a bit dizzy. You need to know where you bike is if you want a fast transition, and your bike rack spot will look different when you're approaching it coming from the swim exit. Some races have thousands of bikes, so familiarize yourself which rack your bike is at.  Count the racks, look for landmarks in transition area close to your rack, or you can even drape a flashy colored shirt next to your bike so you can look for it. I used to drape a pair of hot pink Asics running shorts on the rack next to my bike, so I could easily spot my bike. Plus, I gained some popularity points since everyone thought I was going to sport the 1980s hot pink slit shorties on the run course - even though I never did...though I really should have.   There's occasionally the folks who spend 10 minutes drawing artistic chalk art on the pavement in front of their spot. In my opinion, I think that's a bit obsessive, though if you really need to draw out a giant star...or picture of a rainbow or unicorn in chalk...I suppose you should do it if that's the only way you'll find your bike amongst the racks. Coming out of the swim, many bikes and racks look the same, so do what you need to do to know where your bike is.

Also, note where the SWIM IN, BIKE OUT, BIKE IN, and RUN OUT exits/entrances are to the transition area so you are familiar where you’ll be going throughout the race. Visualize each part of transition 1 and 2 in your mind.

Head down to the lake/ocean at least 15-25 minutes before your swim wave takeoff time is, depending on if you want to and are able to get in a short swim warmup. All you need is your wetsuit on, your cap, your goggles, and timing chip on your ankle. You can usually get in the water on the side of the start somewhere for a short swim warmup (though some larger races don’t allow swim warmups).

Swim: After the swim, you’ll run into transition and approach your bike/transition spot. You can start unzipping your wetsuit as you run into transition. Once at your bike, pull off your wetsuit, put on your bike shoes, helmet, and sunglasses (if needed). Once you clip your helmet, grab the bike and head to the BIKE OUT exit. You can't mount onto your bike until the MOUNT LINE, which should be clearly marked. Race volunteers are usually yelling at you where/when you can mount, so you won't miss it.  After you cross the mount line, start riding fast! (For triathlons like the Denver Triathlon, since there are 2 separate transition areas, you'll need to stuff your wetsuit, cap, and goggles into your gear bag before grabbing your bike, since the race crew will transport your gear bag back to the finish for you and they require you to place all items in the bag after exiting the swim).

Bike: For an Olympic distance, I recommend taking 1-2 gels on the bike, one about 10 minutes into the bike, and the other about 25-30 minutes after that if you're someone who needs a few more calories. You should know from training what your body can handle and needs. You're not going to want you taking a gel right before the run if you know your stomach won’t handle it well on the run, so plan ahead and remember the timing of your nutrition. Usually from the high intensity on the bike, if most people give 20+ minutes of riding or so after taking a gel before the run, by the run it’s a bit more digested and they usually can't stomach it just fine. But, this is very individual and each athlete needs to learn what works for them.
Before coming into the BIKE IN entrance to transition, once again you’ll see a DISMOUNT bike line. You must unclip your shoes (for those using clip-ins) and dismount before that line. Once off the bike, run it into transition to your rack. Rack the bike, take off your helmet and bike shoes, put on your running shoes and race belt with number (unless you are in a race which requires you to ride the bike portion with the race belt too…most don’t as you will have a bike # sticker on the bike already). Run to the RUN OUT transition exit.
(Advanced riders can unstrap shoes prior to the dismount line and slip feet out, leaving the shoes clipped in the pedals the entire time. If you do this, you can ride a bit on top of your shoes, then dismount, then run barefoot into transition as your shoes will still be clipped into the pedals. However, this will only save you time if you've practiced this and can do it efficiently).

There are a lot of details to think about come race day, but if you plan things out beforehand, it can help ease your mind and enable you to enjoy the day and execute on the course.

-Ryan Borger
USAT Certified Coach, Pro Triathlete
www.borgerendurance.com

Now, to the meat of this RUN thing theory.  I know a few people who have mastered all three events, and they are amazing athletes.  These athletes put in a tremendous amount of work, have a given talent, will usually end up on the podium, and are likely to get that coveted spot in the Kona Ironman
World Championships.  I also know people who excel at 2 of the disciplines, and even these guys or gals will still smoke the competition for podium finishes.  Now, if you are good at one just discipline it will provide a perfect platform for you to get started in Triathlons, and still do very well.  This is purely from my personal observations, the ones that know how to swim do have an early leg up on the competition because of the technique required to move gracefully through the water.  The downside is that this portion is usually the shortest time frame, and it won’t take long for the field to catch up.  A biker will be able to hammer through the bike leg to gain a lot of time on the field due to the length of this discipline.  And a runner with a committed focus and practice toward swimming and biking can usually pass people like they are standing still towards the end of a race.  And this is why I think “it is all about the run” 

I am what you consider a slightly above average age grouper with some success, and a huge sense of accomplishment when it comes to training and racing.  I have a team sport background, and never considered myself a swimmer, biker, and definitely not a runner.  I picked up a used bike one summer in college because my ankles were toast from all the turns and twists from soccer, football, and basketball.  Hence, I considered my bike to be my strongest facet when it came to triathlons.  The run….. well, that was just the final suffer fest that one has to endure to get from that bike to the finish line.  In recent years, the run has taken precedence, and become a more vital part of my training, and how it relates to triathlons.  Anyone out there as a beginner, middle or back of the pack age-grouper has the goal to finish, finish strong, and create that sense of accomplishment that comes from having set goals, worked on making those goals a reality, and kicking some serious behind come race day.  When you are finally out of Transition 2, any mishaps on the swim or bike will have been forgotten, and it’s just you, your legs, and lungs.  Nailing that final leg, feeling strong, and passing people while others have hit the wall will provide the best feeling in the world.  It’s almost as if you are running into the finishing chute in Kona (even though it’s your Local Park or reservoirJ), and you feel like a champion.   Unless, one is trying to earn a paycheck during these races, I never understood why people are sometimes so upset when they don’t perform quite to their potential, or things just didn’t go their way that day.  Race day is simply another day that’s part of a wonderful healthy lifestyle.  And don’t forget to run tall and strong while smiling as you break the tape because you will feel like a million bucks.  And you might as well have a good photo to show for all that hard work to share with friends on Facebook. 

A few weeks ago I decided I needed "practice race" in anticipation of the Denver Triathlon, so I spent this past Saturday in Windsor for the Pelican Fest Triathlon.  This fast, flat, short sprint tri was a great way to start the season and get excited and ready to race the Denver Triathon on June 10!  With ½ mile swim, 10 miles on the bike, and a 5k run my drive to Windsor and back took longer than the event itself!  Fortunately, when I race Denver in a week and a half not only do I get to race a sweet course, I don't have to commute!  Hurray for the only triathlon in Downtown Denver!  

For a day that dawned with hazy and grey skies, this less than 300 person triathlon kicked off right at the beginning of a beautiful Colorado spring day!  The 8am start saw a glassy lake, perfect for an early morning swim, if only the water temperature were warmer!  62 degrees doesn’t seem that chilly until you realize you brought your sleeveless wetsuit, you’re all warmed up, and you have to get back out of the water for a beach start.  The layout of the buoys made for a slightly longer swim if you were sighting them instead of the transition out of the water, but all in all the swim course was straightforward.  If only I’d actually managed an open water swim in frigid waters BEFORE my first race of the season!  And one of these days I’m going to remember to use my legs for more than rudders so they get a chance to warm up for the ride.  Note to self for the Denver Tri:  USE YOUR LEGS!  And enjoy the warmer water!  My swim performance wasn’t what I hoped it would be, especially after the shock of warming up waiting for the start only to submerge myself in Polar Bear Club worthy waters once again (the in and out three times trick didn’t work here…) but I survived and pushed on to transition one.   

The transition area could have been a bit of a challenge, but I’m a huge believer in showing up early, walking transitions, and adjusting my race plan as necessary.  Good thing I chose a little Deadmau5 “Strobe” for my transition walks because the in and out areas were a bit of a hike!  Pelican Fest organized its transition area in a parking area that only accommodates a single row of parking and a drive aisle – this translates into rows upon rows of two freestanding bike stands.  In all, the transition area was about 600 feet long, and 15-20 feet wide, which made passing other transitioners on foot, bike in tow, a little more challenging.  (Not to mention part of the run course takes up the adjacent sidewalk.)  I know it takes me some time to wiggle out of my wetsuit, and that I hate running in my soggy bike shoes so I opted to set up at the far end of the transition zone, closer to the bike out.  Granted, this didn’t save me running in bike shoes on the bike in, but at least by then I’m used to using my legs again and my shoes are slightly drier from all that bike wind!  The bike out and run out were at the same end of the transition zone, so my location worked out nicely for me.  I'm definitely looking forward to the separate transition zones at the Denver Triathlon - they may still be parking lots, but I like that the transition areas are smaller and you're in and out FAST!  

For one of the first times ever I actually felt like I killed it on the bike – must be because I have a couple of awesome teammates who are willing to go on “death rides” and an intern who actually makes me leave the office to ride mid-week.  The bike course was essentially a big, 10-mile square with gentile uphill the first half, and subtle downhill the rest.  If I hadn’t looked at the course profiles, though, I would have assumed it was pretty much flat.  I love fast, flat, and generally straight riding, and nothing makes Maddie (my bike) and I happier than cruising through Eastern Colorado’s county roads and farmland.  Except, of course, the 8th Avenue Viaduct, downtown pavement, and city skyline views.  I was able to maintain my speed above 20mph, a race day first, and came off the bike feeling a little disappointed the bike was over so soon, but also pumped that I at least partially made up for my poor swim. 

Transition two was pretty fast and furious, aside from my awkward jaunt from the dismount to switch shoes and hit the run.  Have I mentioned I feel silly running in my bike shoes?  

The 5k course was an out and back, then past the transition zone and on for another half mile back to where the swim started, all along Lake Windsor.  Not only was the run scenic, it also happened to be flat!  For a girl who will power up hills, but won’t be entirely happy doing so, this is a HUGE bonus.  With an aid station at about a mile and a quarter, just shy of the turn around, the out and back portion of the run was a great chance to admire the lake and views to the foothills.  I love running along the water, and one of my favorite places it do it is along the Platte River through Confluence Park.  I can't wait to kick it into high gear when I head out on one of my favorite runs as part of next weekend's race!  

To be honest, I’ve never stuck around long enough for raffles and award ceremonies because I’ve never had need to  This time, however, when I checked the posted race results after a few pancakes and a bottle of water I was elated to see I finished 3rd in my division.  Until recently I would never have openly discussed my weight, but the acknowledgement by USAT and others that triathletes come in all shapes and sizes has encouraged me to embrace my weight and actually enter races in the “Athena” division.  There is no shame in loving your body the way it’s naturally built, and at 158 pounds I’m not the smallest, most athletic, or most ripped girl on the course.  But I train hard, I race hard, and the pride that comes with placing in the top three for the first time is awesome regardless of who you are or what division you race.  I'm already excited to give it a go with a little home field advantage for the Denver Triathlon on June 10th!  Are you ready?  I am!  

 Hopefully this post finds us all training hard for the Denver Triathlon. When I say "us" I actually mean "you" because alas, I have fallen to injury and am feeling incomplete in efforts to prepare for my first olympic distance triathlon. So there I was in Maui on my birthday (don't all feel bad for me at once), running in last year's shoes instead of the Vibrams I had been using, and aggravated my left foot. Sadly I have had to stay off of it for the past few weeks, and those new NB minimus shoes I looked forward to running in will have to stay in their box indefinitely. I suppose the good thing about a trio of sports is always having another option. And now to dive into the topic of swimming...

I think I may safely say that swimming is generally the most difficult leg for triathletes... for it is indeed harder to find time to swim than it is to slap on running shoes, or to hop on your bike. First is the task of finding a pool that suits your time and purposes. If you wanted to work out with a masters team, these half fish people are up and in the water before the crack of dawn and have probably swam a mile before you've strapped on your goggles. Sleep in an hour and deal with everyone and their mother swimming before work, and you can also forget about squeezing in the lunchtime swim, due to the logistics of showering and rushing back to your cubicle. Secondly, to jump into cold water is a feat in itself, and if swimming really isn't your thing, how will you ever entertain or even motivate yourself for more than twenty minutes? Last of all, train all you might, but absolutely nothing in the pool prepares you for an open water swim with 200 other people.

In the days I merely thought of someday doing a triathlon, my final obstacle was to become comfortable with swimming. Of course I could "recreationally" swim. I remember attempting to do laps at the olympic sized pool during college-- I was thoroughly daunted by the fifty meter length, as well as the strapping young lads that occupied the remaining lanes. I believe I made it there a total of three times for fifteen minutes each. A year later I found myself in over my head (literally, not figuratively) practicing the required swimming for a lifeguard certification class. The lifeguard on duty during my sessions must have thought I was a case, for who was this girl, dressed up in her recreational swimsuits, with technique and endurance so poor she had to stop and rest for several minutes at the end of every length? My thoughts in becoming a lifeguard was that I would always have a place to train. So I completed the cert, got a job at the place I was practicing, and have managed to keep saving lives since. :)

This year I am finally looking into buying a wetsuit, with six triathlons lined up. I was shocked at the water temperatures when I moved to Colorado, but since I figured I would do two sprints a year in the peak of summer, maybe the wetsuit wasn't necessary. It would only build character, right? In my first CO tri, the 2010 Loveland Sprint, I spent the entirety of my 20 minute swim time doing back stroke. When I tell other triathletes I lifeguard, they say, "Oh, then swimming must be the easiest for you." Obviously, I beg to differ. For four years I have been swimming, and it has taken me every single week of those years to be a decent swimmer. It will most likely be four more years until I am a great swimmer. I now teach swim lessons and find that it helps to be a relatively new swimmer, being able to relate with stages of my students' learning curves. 

As with everything in life, there is always something to improve upon. Some day I want to be a triathlon coach. For now, some advice I can offer as a swim instructor is that swimming is how efficient you can move yourself through the water. Every kick, stroke, and breath affects that ideal body position, where we can glide through the water, not fight it. Work on those techniques, and your body will learn its rhythm. If you feel like you are working TOO hard, you probably are! You will improve with hard work and look back proudly at the accomplishment.

With Memorial day around the corner and parents wanting their kiddos to be able to survive the dog days of summer, I am just about waterlogged teaching lessons for hours on end. Pruniness and the everlasting chlorination does NOT make me want to stay in to train another half hour at all, much less get in the pool when I don't have to. My foot is a huge motivation, however. I get so frustrated with injuries and illnesses affecting my lifestyle, and I desperately want to be running before the Denver Tri. Only a few weeks away... and there is one other who has been impacted with my inability to run. Her name is Phoebe, and she cannot keep up with a bike, nor is a fan of swimming, especially now that swim/bike training has taken precedence over our run time.

-Lynsa Nguyen is a massage therapist, swim instructor, fitness instructor, and lifeguard for the City of Lakewood Recreation Centers.

The run was a great course. It started by heading down river on Neyland Drive on an exposed four lane highway. The heat and humidity was oppressive. At 6'3 and 185lbs, I don't handle the heat well, never have. At mile two and on a greenway now, I caught Shay and we decided to run together. At mile four Whit finally caught us. While my legs were there, my body just couldn't go fast. I was overheating and couldn't up the effort. At mile 5 shay caught a cramp on a long and steep decent, it was a hill we'd have to climb on our way back out. I reluctantly left him and motored on. The second half of the run was more brutal due to the rising temps. I slowed significantly, but kept at it.

I was passed at mile 12.5 by the second place woman and a man not in my age group. At mile 13 I caught a guy in my age group. He looked at me and said "I'm not going to chase you down. I just want my kids to cross the line with me. Go ahead." Even in the finishing part of my race, his statement struck me as a great testament to his priorities. I appreicated his honesty and intentions. I kicked it in to the line and finished with a 5:00:07. 7/100 of a second short of sub 5 on the toughest course I'd face. Damn. It was good enough for 22nd overall though, I'll take it.

Whitney did great considering everything. Though her times were not where she and her coach had aimed for, she ended up winning the woman's race by 9 minutes! After the race I was trashed. I spent the rest of the day trying to rehydrate, then loosing fluids in many different ways. It just proved to me that I did give all I had, so I'm happy that I used all that was in my tank. Ultimately, it was a great race. I will most defintelty do another Rev3 race. Their team and race organization is amazing.I can't speak highly enough of them.

Next... the Denver Triathlon in June, then prepping for Vineman in July and Ironman Wisconsin in September. A pint or two tonight then time to get back at it.

The main thing in triathlon is swimming, biking and  running.  Here’s what you need to do a triathlon. Water, a road, shorts, shoes, goggles, a helmet, and a bike (and a shirt for you ladies)!  Swim a couple times a week, run a couple times a week and cycle a couple times a week and you’re ready.  The vast majority of sprint triathlons will be completed within 2 hours.  If it takes you a little longer, so what!  As Nike’s famous phrase goes,“Just Do It”.  In order to be considered an Ironman, in the world of triathlon you have to finish the race in under 17 hours.  Do you know what they call a person that takes 16 hours, 59 minutes and 59 seconds in the world of Ironman triathlon?  ”An Ironman.”   Just finishing a triathlon is a HUGE first step, regardless of the distance or the time it takes to complete it. 
 
Because triathlon can become a lifestyle, it can also become very complicated.  But, it doesn’t have to.  I have ruined plenty of perfectly good workout opportunities because I was consumed with dead batteries in my bike computer, a malfunctioning GPS watch, or not being able to find my Infinit Nutrition mix.  All the items I’ve purchased and the different workout systems and routines that I’ve tried have the ability to make me more efficient, stronger and faster in triathlon, BUT only if I keep the focus on the main thing! I have to actually be running, biking, and swimming.
 
When I started out with triathlon I purchased all the gear instead of putting in the time, and it showed. I consistently finished in the bottom 50% of events even though I had some of the best gadgets and gear.  Part of the reason was because I was new to all three disciplines and had zero technique.  However, the biggest culprit affecting my performance was my lack of focus on the main thing.
 
Don’t get me wrong; regardless of where I placed, I still loved racing and I was hooked for life after my first race. The YMCA Rocky Gap Sprint triathlon in Cumberland, MD was that first love for me. I was super proud of my accomplishment, even though I placed something like 250th out of 300.  I did realize, after that race, that I was going to have to actually put in the work if I wanted to get better, not just purchase a lighter bike helmet. :)
 
Following, my first year in the sport, I hired a coach to help me gain focus and quickly began finishing in the top 15% routinely with the SAME gear that I had before.  The only difference was that I consistently swam, biked and ran.  (Again, keeping the main thing, the main thing!)  Last year I placed 19th at the YMCA Rocky Gap Sprint Triathlon and I used the exact same gear as the prior year.  Fancy race gear is nice but the engine is what pushed that gear to perform. I have no intention of winning any races in Colorado (land of the elite athlete), but I have every intention of giving it my best, focusing on the main thing and having a blast!

So, if this is your very first triathlon or have been doing it for years, remember: The main thing is to focus on the main thing.  Swimming, biking and running will help you get across that finish line. Crossing the finish line is what will make you feel great.  
Once you’ve done that, then you can work on transition times, aero-helmets, speed suits, and race wheels and full body hair  removal.

After moving to Colorado with my awesome wife, Michelle, and my kinda-cool dog, Xander, we started the 3W racing company. Our motto of “Do what you can, when you can, with what you have,” is what it’s all about. Do your best in whatever situation you find yourself in, whatever time that is, and the results will be the results. The good part is that you can feel great about your effort regardless of results!  
 
Have fun!!  And, by the way, since I just moved here I’m still looking for training buddies. :) 
 
James Bettis is the owner of 3W Races in Westminster, Colorado, a recent transplant from Baltimore, MD, and a proud Denver Triathlon Ambassador.  When he’s not organizing a race, competing in a race or volunteering at a race he’s exploring The Rockies with his wife and dog.