Question for the triathletes on the board

hlaustin

hlaustin

250+ Posts
OK so I am thinking of doing the cap tex tri. I know I am pushing it being so late in doing this, but might give it a shot. I am an excellent swimmer and an above average runner. I picked up a bike from a friend a couple of weeks ago and feel pretty good on it, but don't know if I should give it a shot or not. So my couple of questions are about gear.
I am unsure of the type of swim suit that is best. I have seen some trisuits but is this a good thing or is it best to pull on a pair of biking shorts over my regular suit or not. I have friends that work at lane 4 and would help me out with any type of suit, don't think I need a wet-suit, but need some suggestions here.
How difficult is this course, I am only thinking of doing the sprint as I don't think I could handle the longer bike at this time. But is it a course that is easy for someone doing there first in just about 20 years.
What are some good things to plan on for transition stages to do and be ready for. I know coming off the bike that my legs will probably be a little weird, but what else should I plan on.
Any suggestions in this would be much appreciated.
 
my first was CapTexTri 2 years ago. It was great, but I trained for 15/16 weeks.

Are you in good shape? Have you been swimming/running regularly? Do you have a bike/access to a bike? When was the last time you rode?

The swimming is the hardest to just jump in to, but if you're in good swim shape, not a problem for you. The biking is what most folks train on the least, in my experience and they are fine on the sprint. Running after swimming and biking is probably where you need training. It's much harder, especially if the humidity/heat kicks up.

In short, it's your call. If you feel like you're in good swim and run shape, go get on a bike for a couple of weeks and get your legs. And do 2 bricks a week until then.

I did the whole thing in tri shorts and just tossed on a sleeveless shirt after the swim. No big deal. I did put on socks for the run, which some say not to do, but my feet are delicate.

All in all, it was great and I can't wait for my next one. Won't be this year, unfortunately.
 
Been a while.. but... you will be fine in the sprint if you make sure and ride at least the distance of the race this weekend.

Tri shorts- I like the DeSoto brand as they are a hair shorter than some of the others. Buy a pair of tri shorts and swim in them, bike in them and run in them. The pad is lighter ragular bike shorts.

A couple of hints- if you are a strong swimmer try to get to the front of your group. Most triathletes are weakest in the swim and you will find yourself in a pack of folks going too slow for you to hit "your stride"
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the bike is the longest duration of the race, but at 12 miles you are talking probably 45 minutes on the bike at the bike. you will probably come out of the pool ahead, get passed on the bike, and hold your own on the run. The main thing is to remember your goal... finish..... with a degree of comfort.

I agree with the idea of doing some bricks, where you bike... say 30-45 minutes (don't worry about the distance) and then run close to the three miles of the 5k you will be doing on race day. It's sort of weird to hop off the bike and switch muscle groups to run. make sure and be "light on the pedals" and bike at a fairly high cadence, rather than mash your way through the course at a lower RPM,

The other thing is to practice your transition, which is what the brick is for. You can also try swimming and then hopping right on the bike, just to get used to getting your gear on.

Most folks stress out the night before and have a hard time sleeping and WORRY about over sleeping. set two alarms and don't worry about waking up. Find some Goo that you like and tape one or maybe two to the bike, and eat one about an hour into the race and the second one about 3/4 of the way through the bike. Spend $5 on a "race belt" you can put your number onto for speed in the transition. Transitions are key in that every second you waste changing clothes is like wasting energy you just expended in one of the disciplines.

I say gor for it, do a long brick this weekend 30+ minute bike, and the 3K run. If you are comfortable with that, you will sail through the race. More importantly doing the long brick this weekend will make you completely confident in your race day abilities.

NOTE: I am pretty sure there is a open water swim/ run hosted by jack and Adams bick shop at the Quarry this weekend. Check their website, they are the best tri source in austin right now for info.

Just remember that your initial goal is to finish.. and you will know that after this weekend's brick! Good luck! If you push yourself hard you will get a fantistic adrenaline rush at the finish! I will also say that from my experiences the Tir folks are some of the nicest folks around.

Might also think of slapping some body glide on to prevent chafing on race day. If you are concerned about that being an issue.

probably more than you wanted to know. the fact you are finishing with your strongest discipline is a plus. Not getting overanxious and buring up too much energy on the bike as people start to pass you, is probably the one thing you need to be mentally aware of controlling.

you will do fine!!!
 
It is a fun race and the Sprint is really doable. There's nothing like flying down Congress avenue on your bike, it's a ton of fun. You don't need a wetsuit. try to get down to Barton Springs and swim 2 laps, that's about the sprint distance (I think). Have fun, and good luck!
 
So I have been on the bike 3 times in the past week, my friend is letting me use his Trek 2100zr and man that thing is lite. I feel pretty good on it for what I have done on it. I swim 2 x week about 3500 yards and run 3 x week about 4 miles. I have been doing that for about 4-5 months now. Yes I thought about trying to get out fast on the swim, I feel I should be able to finish it in 11-12 minutes, and just do the rest in my comfort zone. I am extremely competitive so that is going to be difficult to not try and pick up the pace when someone passes me on the bike, which is going to happen.
So on the bike do you have to have something to attach your race number to, what do you guys do, is this the same for the run as well. Do you guys usually put on some type of shirt to bike or run or do you just go with the tri-shorts. I am going to head down to lane 4 and pick up some stuff this afternoon so any input would be great. Oh and I plan on going out and doing the bike followed by the run to see how my legs respond. Thanks for all the input and keep it coming if you can help out.
 
Race belt to hold the number- You need more bike riding! Go and ride today and then make sure and do a LONG ride over the weekend- say and hour, to an hour and a half. Bring some fo the goo with you. I always liked CarBoom vanilla/orange, and eat one of those about 50 minutes into the ride. Or go ride really fast for 45 minutes and then try to run 2-3 miles right behind it. If you can do that the Tri will be easy.

It will be fun, and if you are competitive you will push yourself to the limit and then you will get the RUSH at the end. You will finish for certain IMHO but the bike is going to be your weakness. I would buy my race belt and trishorts today and ride the bike every single day for the next week an hour a day or more. You can probably easily ride at a 15 mph pace for 45 minutes without a lot of hills if you ride a bunch this next week. Getting your *** in condition this week will be your toughest part of your training grasshopper...
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Good suggestions.

When you register, you'll get a number that secures to your bike.

Yes, get a race belt. Often you get a free one in your gift bag.

At your transition area, have a towel laid out to quickly dry your feet.

I wouldn't worry about gels or anything. Your body will only be working for about an hour and a half. Not near enough time to for your body to be that worn down. Just eat a healthy breakfast. English muffin w/peanut butter and a banana or two.

Don't forget your helmet. Required.
 
It's going to be hot and humid and you'll be competing in a race doing three disciplines together that you've never done before. BRING GELS and bring plenty of fluids for during and after the race. If it's your first time you're not going for a personal record or anything so just be smart and be a little bit over-prepared.

It's going to be a blast. Have fun!!
 
I just completed my first triathlon yesterday. It was a modified sprint tri, 700m swim/30k bike instead of 20/5k run.

I'm in decent shape, but I had in no way trained for it. In fact, I'd only run about 5 times in the last two months prior to these last two weeks, hadn't been in a pool for over a year, and hadn't ridden my bike extensively in months.

I signed up for another tri coming up in 6 weeks first, then saw this other one that seemed less formal and easy first-tri type event, so I signed up for it as well.

I was not prepared... but I still did okay. Water temperature was a lovely 64 degrees, and I said screw the wet suit, so that didn't help. So basically, the swim kicked my ***, I held my own on the bike, and cramped through the last half a mile on the run to still finish respectfully. I also sucked hard on the first transition, coming in at almost 4 minutes, my head completely out of it.

So if you're in decent shape, you can probably pull it off.. but training is definitely going to help.
 
So I have taken the advice of some of you and I did a couple of bricks over the weekend and today. No problem at all other then getting my legs under me for the first 1/2 mile. Got my new tri shorts and will try those out tomorrow in the pool then on the bike afterwards. I feel comfortable in each phase now except for the transitions, which I am only slightly worried about. The only other concern is the weather, damn it is hot today and this morning when I did 15 on the bike and 4 running afterwards. But I have been taking in plenty of water. All the advice you guys are giving is great thank you very much.
 
You are going to wish you had eaten a gel on the bike at some point during your run, if you are plannning on an hour and a half time duration of fairly intense exercise. you will end up wiping out your immediate energy stores probably pretty close to the one hour mark or shortly thereafter. Eating a gel about 45 minutes in will put energy into your system about the time it normally would be hitting empty and start to convert less efficient energy sources. Getting another gel into you just after the hour mark should leave you with the energy to feel decent until the end. If you wait until you feel you NEED food it's too late and you will never close the deficit.

getting carbs quickly into your body after the race (first 20 minutes) is also really key to recovery anytime you are exerting over an hour training duration. The Link your muscles are ready for the carbs to max recovery that first 20 minutes or so. Could be a gatorade in all honesty.

hlaustin- sounds like you are ready to rip. I personally like to have a towel to sit on and a small towell to wipe my wet feet off with. Transitions are dead time. Are you going to wear bike shoes? The stiffness gives added power, but that's one more thing to change in transition. I used to leave the bike shoes in the clips and run off in my socks until i was out of the transition area, Then brush off the grit from the socks wile pedaling on top of the shoes, and then putting my feet in the shoes while underway. had my feel out of the socks and on top of the shoes as I entered the transition area again trying ot save time. I do admit I like to take a second to put on dry socks for the run, if I feel like I have the time. (IE my buddy isn't on my heels).

Pack you back with the stuff you think you will need on race day today and then you don't have to think about it. Some folks also like to tie a helium balloon to their spot in the bike rack to clearly identify where they are set up.

Good luck.. but you are going to do fine.
 
Went and drove the course yesterday and am getting very excited. Man I never realized the hills that are around the capitol. Course seems flat until you hit the route around the capitol.
You bring up taking in gel. Where and what kind do you guys like.
Yes I am going to use bike shoes. I will have to try in the next night or so to try the keeping the shoes on the pedals and putting them on as I go. Sounds easy but probably takes a little practice.
Great ideas of the balloon and the towels I will start packing my stuff tonight.
Any other hints out there would be great.
 
My general rule is to forget about gels if I'm going to be racing or excercising for less than two hours. A sprint for anyone in decent shape will likely take less than 2 hours. If you're not used to running/cycling and taking a gel at the same time it may upset your stomach. You'll want to eat or drink within 20 min of finishing. Places that sell gels have post-race nutrition too (I like Endurox). Jack & Adams, Austin Tri-Cyclist, Bicycle Sport Shop, and any running store will sell gels and pre and post race nutrition.

Edit: And I meant to add that if you do want to take something during the race then shot blocks tend to be easier on your stomach than gels. They remind me of gummy bears.

Don't forget: your race chip, sunscreen (apply after you're marked), race belt with race number, helmet.
 
Don't forget your water/sports drink. I wrote down a list of everything I needed the night before, reviewed the morning I left, and left my sports bottles sitting in the kitchen.

I also made the mistake of having a small clif bar halfway through the bike. Stick with gels.
 
If you got the sports drink on the bike route make sure and dilute the drink by 50%. I like a water and a gel, The gel I like best is the CarBoom Vanilla-Orange. I tend to suck down about half the gel, then a the other half a minute or two later followed by a chug of water. Then I tuck the gel warpper up under my seat... so as not to litter! I would take the gel about 2/3 through the bike and see how I felt after that.

I like bringing a small cooler that way I have ice if I want it and my drinks at the end of the race are ice cold. Something I woudl probably do now is have a wet wash cloth or small towel soaking in the ice to rub down with after the bike for my face and to put on my neck while putting on my running shoes. Might go with a throw away if it's really how as the ice cold towel will have a nice rejuvenating effect if it's really hot Sunday. Works great for soccer team halftimes as well!

You evening meal before the race is the most important, as well as your hydration the two days BEFORE the race. The water and meal you suck down race day morning should be light and easily digestable. Muffin and a banana, or perhaps some toaster waffles without syrup. The goal is to start the race with a completely empty stomach.

my last and final hint---- wake up early enough to take a dump at the house. Wake up, eat your meal and poop in the comfort of your own home. You will quietly smile to yourself as you see the line for the crapper and the looks of horror on the faces of those exiting the blue fume machines race day morning... If it was any other race I woudl also suggest you bring your own toilet paper.

Good luck, you are going to have a blast! If you can maintain a comfortable pace on the bike you are going to kick ***. try and push on the run as you will be almost done and run down as many folks as you can at that point. Especially the guy on the cruzer that passed you earlier on the bike!
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