A triathlon at Sunny Isles Beach, North Miami Beach, and Fort Lauderdale is a race that involves three different types of races - swimming, biking and running. It’s a test of endurance and skill. If you have thought about trying one out for the first time, we have included some tips that you can use to help you get ready for the event and to help you do your best.
Below are some general triathlon tips that you can use to get yourself ready for your first triathlon. These have to do with training and have some tips that you can use to help you prepare for the race for Sunny Isles Beach, North Miami Beach, Fort Lauderdale.
The last thing you want to do is to try fitting your life into your training schedule. Instead, fit your training schedule into your life. Set realistic goals about the amount of time that can be dedicated to your training rather than failing when you try maintaining a workload that you can’t sustain.
You’re going to see a lot bigger gains in your fitness if you’re maintaining a consistent and moderate training plan.
Find some meet-up groups that you can bike, run and swim with that are close to your own fitness levels. It’s a lot more fun to suffer with other people and it also can help with keeping you on track and accountable with your personal goals. You’re also going to meet other triathletes who are able to give you help and provide advice based on personal experiences.
With a lot of different expensive performance gear that you can buy for the three events, it’s easy to want to get everything that’s the best. But as someone starting out, you should be looking for gear that is solid, durable and reliable. As your fitness improves, the benefits that the slicker and lighter gear is going to impact your performance. But when you’re just getting started, improvements made in your fitness, with the standard gear, is going to make a bigger difference than the gear will.
When you have more than one workout scheduled on a single day, you should do the more important or difficult workouts first, when you’re at your freshest. If you’re saving these key workouts for later, when you’ve already done your endurance workouts, you’ll be less likely to be able to keep up your intensity for completing your important workouts successfully. That’s why you want to understand each of your workouts’ purpose so that they can be accordingly prioritized.
Making sure your training is consistent and hitting the right workout intensity is a lot more essential than finishing all of your workouts perfectly as scheduled. You want to recognize when you’re too tired to finish your workout. You also want to know that struggling to complete your intervals means that you’re going to risk compromising how well you do the key workouts in the future.
Keep in mind that in a triathlon that you’re going to be swimming, biking and running without a break. That’s why it’s a good idea to have brick workouts where you are doing a swim and then a run right after. Or, you want to do a bike ride and then a run right after.
You want to spend time trying to figure out how you’re going to organize the transition area. This way, on the day of the race, in the race’s heat, you’re going to be efficient and quick. You should also include only the things that you absolutely need. When your transition area is cluttered, it’s going to slow you way down and cause you unnecessary stress.
Go through the whole process of removing your wetsuit then then putting your cycling gear on, and then putting your gear for funning on. It’s a good idea to include these practices into brick workouts. You’re going to be a bit tired, and this will simulate the way you feel on the day of the race.
Also practice the entire process of taking off your wetsuit and getting into cycling gear, then getting into your running gear. You can include transition practice during your brick workouts, when you are a little fatigued, to better simulate race day conditions.
You can’t always do this, but they are important for increasing your level of comfort and your performance in the triathlon. Make sure you’re seizing any opportunity possible to experience pack swimming in open water. You also want to practice the way to sight properly – take a stroke, take a breath, face forward, and then lift it so that your eyes come up out of water.
A wetsuit is very hard to remove anytime, and it’s even worse when you’re doing everything you can to save time during your triathlon. To help with removing after swimming, apply Vaseline liberally before your race to spots like under your arms and your legs. This will make it a lot easier to remove your wetsuit, and it will also help with guarding against chaffing.
Make sure you’re able to efficiently and safely make U-turns on your bike in the course’s middle. Give this a try when your training rides are over by placing a cone in the driveway or in a traffic-free, safe spot. Then practice entering your turn wide, hitting the turn’s apex by your cone and then exiting it wide all while keeping up your momentum.
Flat tires happen anytime, and you don’t want it to happen during your triathlon. Be certain you’re carrying a couple of repair tools for punctures under your saddle inside a pouch. If there’s a problem, you’re ready for it and can fix it.
Train your body’s digestive system so that you can take energy in while running and biking. Your goal should be replenishing 25% to 35% of your calories and 20 to 40 fluid ounces per hour. There’s a good chance you’ll need to increase your fuel and fluid intake during your run, so make sure you’re experimenting the amount you can handle during your run.
Now that we have looked at general tips, we’re going to look at some tips that have to do with your triathlon gear.
No matter how well you’re drying your feet once the swim is over, they’re still going to be damp. This means it’s going to be hard to put shoes and socks on. Sprinkling some talcum powder into your shoes and socks is going to help you with getting them on quickly.
Sunglasses are a must. Not only will they help keep the sun out of your eyes, but cycling-specific or running sunglasses can help you with sharpening your eyes in conditions of low-light, blocking out road glare and keeping insects from your eyes.
Lycra will be your best friend in a triathlon. Choose some close-For triathlons, Lycra is your friend. Choose close-fitting to stop your thighs from chafing. You are going to be a lot more comfortable during the running and cycling. Lycra also doesn’t hold water, so you can wear it under the wetsuit for saving time during transitions.
Elastic laces and lace locks are very helpful when you’re trying to put your sneakers on quickly. Instead of wasting precious time tying bows and tightening laces, just put your lace lock on and then you’re ready to go. These are cheap and they’re going to save you valuable time and hassle during the race.
A final way that you can save time is to get your own number belt. When you’re cycling, the number has to be visible on the back of your body. When you’re running during a triathlon event, it has to be on the front of your body. Instead of reversing your shirt or swapping your number, just swivel your belt around on your body. That makes you ready much more quickly and easily.
Are you ready to give a triathlon a tryin Sunny Isles Beach, North Miami Beach, or Fort Lauderdale area? If you are looking for a coach, give me a call. I have many years of experience both with swimming and with coaching, and I am happy to help you. Let me know what you are looking for and what your questions are, and I will answer them. Give me a call today and let’s work together!
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Learning how to swim is on the rise in the United States. Nearly half a million people participated in one or more events in 2009. Americans, more than ever, are familiar with swimming through family, friends, and colleagues. Whatever the motive or inspiration that caught your eye on this challenging multisport, anyone can become a swimmer in just one month!
The majority of new participants are in their mid 30s to 45, where parents find more free time in an empty nest, and young men and women seek help as an exciting way to improve their physical condition. Many of these novice swimmers have not competed in organized competition during their high school years. That is why the first step in swimming is often the scariest.
There are often parts of swimming that cause anxiety and fear in first-time swimmers. Most swimming is done in open waters like lakes, oceans, or rivers, but you can easily find small trails that use local pools for the first part of the race. In open water, swimmers should be aware that visibility will be limited in muddy water, there will be no rope on the strip or edges of the holding pool, there will be no solid bottom to stand on, and weather could cause waves on the surface.
As you may know from watching a swimming event live, on television, or on a video at a friend’s place, races start with waves of people. All other participants in your category (young men 40-44 or women 30-39) will start together, causing a few minutes of clutter as everyone tries to find some free space and get into their running rhythm. Areas near rotating buoys can also become congested when several waves of people congregate to cover the shortest distance around the field.
These are just some of the reasons why it is very important to learn how to swim and be comfortable in the water before starting. There is a significant difference between splashing in the waves on the beach and swimming a quarter mile after the switch. The first step is to get into the water and practice over and over. The time spent in the pool will improve your swimming ability, and time spent outdoors will help you psychologically prepare for race day.
This episode of the series will focus on breathing. Before you can swim fast, you need to learn to control your breathing so that easy swimming does not take your breath away after a lap. Right now, sitting in front of the computer, imagine inhaling and exhaling as you ride your bike and run. It should be a short but steady breath followed by a short, steady exhalation without pausing, holding your breath, or panting. That’s exactly how we breathe while swimming!
Start by jumping into the water and standing by the pool. Do a few slow “shakes” as you inhale through your mouth when your head is above the water, then exhale through your nose and mouth underwater. As soon as your face relaxes, start exhaling steadily and continue to slowly count to three. Lift your head out of the water, inhale quickly, and return under the water to release again.
The feeling of “lack of air” or shortness of breath occurs due to holding your breath and letting carbon dioxide accumulate in your lungs. This feeling rarely occurs on dry land because we never have to hold our breath. Once you gain balance at the edge of the pool, swim the circle with the same breathing technique. Try to find a good rhythm by inhaling every three beats. This breathing pattern is optimal because you will be breathing on both sides of your body. Bilateral breathing also results in a balanced stroke that will be flat and regular.
As you become more comfortable and relaxed with constant inhaling and exhaling, you will be able to do more laps in the pool without stopping to catch your breath. This is also critical for swimming in open water and triathlons, as there is very little room to stop during the race. If you start panting, roll on your back to take a deep breath, pull yourself together, then roll on your stomach and continue swimming.
The following pieces of training are intended to prepare beginner swimmers for their first open water experience. There are three workouts for each week of this first month (12 in total), and each should last between 30 and 45 minutes. During this month, when you visit the pool, focus on breathing and relaxing in the water. These workouts are part of your “base” training, and you should only swim fast if there are explicit instructions. Otherwise, swim slowly and constantly work on your breathing and skills.
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