How To Train For A Triathlon - New To The World Of Triathlons?

By [http://ezinearticles.com/?expert=Tom_Jeff]Tom Jeff
When looking to find out how to train for a triathlon its important to remember typically Triathletes originate from one of the three triathlon aspects, rather than entering the triathlon experience fully experienced in all three aspects.
However unlike a single exercise like jogging or cycling it maybe impractical to train each aspect (swimming, cycling, jogging) in one practice session.
So one of the first hurdles you need to pass in finding out how to train for a triathlon is while you can't always train the three together you can often train cycling followed by running. So when you look at it from this angle it looks a lot nicer! And then you only have to train for the swim and you have all three down.
However often training all three aspects together can be completed easier than you think, first you can try swimming in a pool and after changing fast without wasting time in the changing room (such as showering, there's no point since you'll be doing more exercising) having you bike pre parked outside you'll be able to go cycling straight after and then after chaining your bike up you can easily go running after in a circular run leaving you back at your bike.
Personally I'd prefer the approach to training in that you start by doing very small triathlons and then build them up, rather than training each section independently or by only doing two together, as that way you just don't get the same feel for the difficulty factor.
Further tips when looking how to train for a triathlon include:
Train with friends
This is a great motivational tip specially if they'll be racing with you! (and if there not make sure to get them on board!)
Ensure you have a race date in mind
Having a final date planned for your race is a sure fire way to laser target your training!
Talk to other triathletes
Talking to other people that have already run Triathlons is great way to reduce your fears and get you excited about the impending race day!
Enjoy the training!
You don't have to reduce yourself to a sobering blog on every train day! Enjoy it and you'll be much more likely to keep persistent in your training.

Hopefully that's answered some of your questions when it comes to learning how to train for a triathlon, if you have any questions or comments feel free to get in touch! And remember persistence is the key!
To prepare yourself even more visit the original article by heading over to [http://www.triathlontips.org/how-to-train-for-a-triathlon]How to train for a triathlon or visit our page on [http://www.triathlontips.org/swimming-drills]Swimming Drills.
I look forward to seeing you there!
Tom
Article Source: [http://EzineArticles.com/?How-To-Train-For-A-Triathlon---New-To-The-World-Of-Triathlons?&id=6160028] How To Train For A Triathlon - New To The World Of Triathlons?

Some Tips to Help You Begin Your Triathlon Training

By [http://ezinearticles.com/?expert=Richard_W_Wilson]Richard W Wilson
Triathlon is undoubtedly among the fastest growing sports all around the world & each weekend thousands of people pull themselves out of bed in the morning to swim, ride a bike, or run for some hours. Foe someone who has never participated before ever, it may seem like an impossible mission even to think of entering a triathlon. For a beginner, it's required to know exactly how you can begin to train for the first triathlon you had so you can hope to make it to the finish line intact!
It's possible to finish a triathlon based on minimum amount of training; it may not be an enjoyable experience. You should have a basic level of fitness before you begin. You may begin your training by this basic regime.
1. Swimming at least 100- 200 meters
2. Running for at least 20-30 minutes
3. Bicycle riding at least 30 minutes
If any of these can be done by you comfortably pace, you can complete a triathlon post following a "beginner triathlon training plan". If you fall under an unfit or overweight category, more time will be needed to reach a basic fitness prior to entering a triathlon. No reason as to why it cannot be done, but it's a smart idea to increase your stamina & fitness. Start with running & walking regime. Then shift to swimming & biking till you can pull each one off at a comfortable pace. Mostly a beginner's regime lasts around 12 weeks. If you are already fit, you may train for a shorter duration, for beginners at least 12 weeks of training is better. The best way to train for your first event is just to complete the event & nothing else. If you are a world-class athlete who decides to join & wash out the competition then welcome, but for the rest, training for a few hours is just fine.
Training for each sport twice a week is fine but advisable to do more than that. Have at least one day of complete rest to allow the body to recover and mend. There many regimes made for a beginner triathlon. Choose one that suits you & your aims & use it to plan sessions. If sometimes it's not possible to follow the planning don't worry you will be ok. Missing some sessions of training won't reduce your chances of finishing the triathlon, it will only slow you down & you'll take longer to finish!
Triathlon training and nutrition solutions for the age group competitor. [http://www.triathlonexperts.com/]beginner triathlete
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Triathlon Bikes For Beginners - Choose The Right Bike For Your Ability

By [http://ezinearticles.com/?expert=Tom_Jeff]Tom Jeff
When starting out in any sport the equipment costs can be expensive and when it comes to Triathlons, triathlon bikes for beginners will likely be the most expensive purchase you'll make.
You'll need to be sure you get the right bike for you and really understand the differences between the available bikes. However before we get onto triathlon bikes for beginners you need to know the differences between road bikes and triathlon bikes.
Differences Between Road and Tri Bikes
The first point here to make is that at most public triathlons you'll find at least half of the competitors will be competing on normal road bikes, why?
Because they are versatile, put you in a powerful position, offer good handling, are comfortable for long periods of time and can be used for a Sunday cycle! So for your first couple of Triathlons if you don't have a road bike already its advised you get/use one of these since not only may a triathlon bike be an unnecessary investment for you a road bike will also work well and if you don't like the sport you can still use it for leisure cycling.
The main difference between road and triathlon bikes is that the rider is in a different position on a tri bike. You have your weight on your forearms and elbows rather than just holding the handlebar this is mainly due to the location of the bike seat which allows your body to be much more aerodynamic and thus increases your speed. However Triathlon bikes just aren't practical for leisure cycling so you should really consider a road bike first.
However Triathlon bikes are recommended especially for those guys with a few triathlons under there belt and do offer time savings due to the previously discussed rider position as well as enabling the competitor to initially run faster off the bike (this is due to the bike set up and different muscles being used while cycling - in comparison to a road bike).
If you've decided against the triathlon bike and are going to go for a road bike instead we recommend the following bikes:
Takara Kabuto Single Speed Road Bike
This is a great bike which is all about keeping things simple. With a fairly cheap price tag and positive reviews suggesting this is the best bike in this price range. A beginner won't go far wrong with this road bike.
Tommaso Imola with Carbon Fork Road Bike (Beginner)
With a carbon bladed fork designed to withstand road buzz. The Tommaso Imola has 24 gears to choose from and provides a light frame for any rider who wants to get started on their cycling journey.
Forge CTS 1000 Road Racing Bicycle - Graphite Blue
This is the most popular Road bike out of our selection and provides a good price tag for features including 24 speed gears, metal alloy frame and rims and 27″ wheels. Reviewers are suggesting this is the "best entry level bike you can buy". We're sure you'll be thrilled if you purchase the Forge CTS 1000.
Or if you're looking for a Triathlon bikes for beginners we recommend the following:
Quintana Roo Tequilo Tri Bicycle
The Quintana Roo comes with a "stiff and aerodynamic frame" ideal for triathlons this bike is comes optimized with a frame made to withstand even the most straining Ironman competition.
Tommaso Coltello Tri Bicycle (Advanced Race)
This bike is more advanced than the Quintana Roo and thus comes with a higher price tag. However it does come with better technology and enhancements made from Coletto's large experience "racing, training, building and fitting tri bikes". This is a fantastic Tri bike and comes highly recommended.
Tommaso Sixth Sense Tri Bicycle (Professional)
This bike is similar to the Coltello except is Tommaso's most advance model and comes packed with advanced technology and features pleasing even the greatest professional triathletes. Ridden by James Hadley and used in the Ironman, the Sixth sense Tommaso has been designed to be the best carbon tri bike on the market. For its price this bike hits much higher than its weight.
So hopefully thats given you a clearer mind not only about the best triathlon bikes for beginners but also the differences between road and triathlon bikes and ideally even gives you a bike to choose from!
Find out where you can get your hands on those bikes and discover more by visiting the original article by heading over to [http://www.triathlontips.org/triathlon-bikes-for-beginners]Triathlon Bikes For Beginners and learn much more! Or visit our page on [http://www.triathlontips.org/triathlon-bikes-for-sale]Triathlon Bikes For Sale.
Article Source: [http://EzineArticles.com/?Triathlon-Bikes-For-Beginners---Choose-The-Right-Bike-For-Your-Ability&id=6174830] Triathlon Bikes For Beginners - Choose The Right Bike For Your Ability

Tired of Marathons? Try Out A Real Challenge Like The Tough Mudder Event

By [http://ezinearticles.com/?expert=Roderick_Meadows]Roderick Meadows
In the discipline of athletics, you will find your normal athletic challenges. These could be things such as running a 5k, a marathon, biking 100 miles, or even performing a triathlon. While each one of these activities do take self-discipline, for many, they're simply too dull as they are monotonous and also have been completed by many people. If you want to test yourself but are bored with these kinds of alternatives, you may consider the Tough Mudder event.
What exactly is this type of challenge?
This challenge is usually a 7 to 12 mile course that needs to be overcome. It's usually on tough terrain, possibly muddy, with a variety of military style obstacles that you have to get through. The idea is to help to make the conditions extremely difficult so that only the roughest and hardest around are able to complete the course. Unlike the standard challenges, things such as course time and becoming the very first done makes no difference. Generally there is a focus on working together and getting things carried out as a group too. Winning is achievement.
Why was the Tough Mudder developed?
The Tough Mudder was developed because there is not an event in The USA that tests toughness, fitness, power, stamina and psychological grit all in one place and all in a single day. Sure, there are a few that can examine these variables - for thousands of bucks and a week of your life. But in one day in a single location? We don't believe so. Other mud runs such as the Muddy Buddy series? Forget it - unless of course you would like to run alongside your 60-year-old grandmother. Tough Mudder is a truly exceptional event for truly remarkable men and women. Fair weather runners really should remain at home.
How can I take part in an event like this?
These Tough Mudder events take place all around the world in Canada And America, Asia, Australian, and the UK. Just before going to the various areas, you will have to finish a brief form and pay for the event. It's usually somewhere close to $150 if you are certain to register on time.
What can be done to train for an event such as this?
It's tough to practice for this type of event since most do not have access to the military style obstructions that you will be dealing with. This is the reason why you should concentrate on stamina and strength building programs as you will need these. Once you sign up for the event, you will get some good info on 16 physical exercises that you should be effective in to help you complete the challenge.
If you tend to be an athlete needing to change things up a little, the Tough Mudder is a challenge that you should seriously think about. Have a look at the event and see whether it's something that you are capable of doing and have a great time with at the same time.
Roderick Meadows is actually a 1st generation nerd that loves to read and is a pupil of everything dealing with technology, business, blogging, lifestyle design, and minimalism. To find out more in regards to the [http://roderickmeadows.com/tough-mudder]Tough Mudder event, visit [http://roderickmeadows.com/]RoderickMeadows.com.
Article Source: [http://EzineArticles.com/?Tired-of-Marathons?-Try-Out-A-Real-Challenge-Like-The-Tough-Mudder-Event&id=6184518] Tired of Marathons? Try Out A Real Challenge Like The Tough Mudder Event

What Kind of Bike Do You Need For a Triathlon?

By [http://ezinearticles.com/?expert=Rhona_Pearce]Rhona Pearce
Without a doubt you could spend more money on triathlon bikes than any other bit of triathlon gear.
So it helps if you know what you need, what to look for and what your options are before you set out to part with your cash. Before spending money on a triathlon bike, read on to find out everything you need to know about how to choose the right one.
If you are just starting out in triathlon, then any bike will do so long as it has two wheels and brakes that work!
Even a mountain bike will do, but generally people will compete on traditional-style racing bikes with drop handlebars.
There are many things to consider when choosing a bike, from the type of riding you do to the distances you will cover. Other things to add into the mix for you to think about are gears, wheels, bars, pedals, shows, saddles, tyres. And then once you've decided on all that, you need to make sure you get a bike that fits.
The more you pay, the lighter the bike becomes due to better quality (lighter and stronger) components.
How Much Difference Does The Cost Make?
This depends on how competitive you are. Generally the more expensive the bike, the lighter it is. If you're serious about improving times then a lighter bike will help.
A more expensive bike will last longer because of the higher quality components. This becomes more relevant the more you plan to ride your bike. Even a cheaper bike will last a long time if you look after it and don't ride it for hours every day!
How To Choose A Bike
The best way to choose the right bike is to go to a reputable bike shop and get advice.
The sort of questions they should be asking you, or information you should be giving them are:

What are you wanting to do on your bike (ie race fast vs complete course, race Ironman vs sprint triathlons)
What distances will you cover
How much training do you plan to do
What type of riding will you do - hilly or flat
What is your budget
Do you have any back problems (this might restrict your mobility and therefore a smaller/shorter bike would suit you better so that you are more upright).
Our general advice is to buy at the upper end of your budget because you will notice the difference in quality.
Carbon Frame or Aluminium?
Carbon fibre is generally lighter, but cheaper carbons offer no advantage over a similarly priced aluminium frame and may even be heavier.
What you choose comes down to personal preference: do you like the look, and does it fit well are more important that whether the frame is carbon or aluminium.
Generally we would advise you go for an aluminium if you are going for the cheaper end of the price range. This is because when a carbon frame get damaged it is harder to spot because the damage is often internal. Also, if they fail they tend to fail spectacularly. If an aluminium frame gets damaged it is usually easy to spot.
Wheels
You could easily spend more on wheels than the rest of the bike in total. Once you have a bike that fits, the thing that will make the biggest difference to your performance is the wheels.
If you want to spend money on something, then spend it on wheels and tyres rather than an expensive carbon fibre seat post or static components.
Losing rotating mass (weight) on a bike makes a significant difference to performance So anywhere you can lose weight of things that rotate (so mainly the wheels, bit also the chain set) the better or faster you will go.
If you want your wheels to be multi-purpose - in other words you are going to use them every day and are going to be doing a variety of riding, both hilly and flat then you don't want anything to deep section (depth of the rim).
This is because the wind affects the wheels if they have deep rims, and they are also generally heavier, although expensive ones can still be light.
We would generally recommend aluminium wheels unless you have a lot of money to spend. Carbon wheels are expensive, and GOOD carbon wheels are VERY expensive.
Carbon wheels are also less reliable. They are more prone to fractures and control is less predictable in the wet than aluminium wheels.
If you just want a good set of racing wheels and can afford it then go for carbon ones.
So the bottom line is, spend as much as you can on wheels!
Tyres
Good quality tyres are a worthwhile investment. Better quality material gives you longer lasting tyres that are more puncture resistant and lighter than lower quality tyres.
A wheel is designed to have either clincher or tubular ('tubs') tyres. You can't change from clincher to tubs without changing the wheel. It is possible to change the rim of the wheel to enable you to change tyres but this is complicated and if you want to do this speak to a bike shop!
Clinchers are the most conventional tyres. They have a bead that hooks onto the rim of the wheel, with an inner tube inside.
Tubulars has an inner tube that is sewn into the tyre and then glued to the rim of the wheel. So you don't have a separate inner tube and tyre.
Once upon a time tubs were faster because they were lighter and better quality than clinchers. However advances in clinchers over the last 10 years means that there is now no real difference between the two types.
Clinchers tend to be much more convenient for most people. If you have top-end carbon wheels then tubs are better because the way the rims of the wheels are constructed means that the wheel can be lighter and stronger.
As with other bike parts, there are lots of different brands of both clinchers and tubs. Generally the more you pay the better the tyres are for their purpose.
If you only buy one set then don't get the lightest or the heaviest, choose something in the middle. This means you get the best for performance in terms of puncture resistance, weight, grip and rolling resistance.

Top Tips For Choosing A Triathlon Bike

Got to a specialist shop
The more you pay the better the quality bike you will get
Spending money on good quality wheels and tyres can make all the difference to a cheaper bike frame
Try the bike before you buy it to make sure it is the right size and get it set up to fit you properly
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?What-Kind-of-Bike-Do-You-Need-For-a-Triathlon?&id=6197816] What Kind of Bike Do You Need For a Triathlon?

How to Have the Proper Nutrition When Triathlon Training

By [http://ezinearticles.com/?expert=Rhona_Pearce]Rhona Pearce
Getting your triathlon training nutrition right will make all the difference to your performance. It is the key to consistent training. The right recovery nutrition means you're ready for your next training session.
There is no magic triathlon training diet. Eating a healthy, balanced diet is key. The difference between nutrition for you as a triathlete and someone who is a couch potato is you need to ensure you get enough of the right nutrients at the right time. You should aim to eat a varied diet focusing on nutrient-rich foods, and adjust how much you eat to match your daily training load.
Why Is It Important To Eat Well?
Taking on board the right amount of the right nutrients at the right time is vital in order to:
Fuel training sessions and races
Allow adaptation and recovery from training
Reduce fatigue and muscle damage
Reduce risk of illness
Maintain a healthy body weight
In short, eating well allows good recovery and therefore consistent training and optimal performance.
Having a well thought-through plan for your triathlon training nutrition is a good idea. Everyone is different, so it may take you some time to figure out what strategies work best for you. If this is an area where you are struggling, it might be a good idea to have a session with a sports nutritionist.
What Do I Need To Eat?
There is no magic triathlon diet. The main aim should be to eat healthily, with a good balance of nutrients.
You will burn lots of calories through your triathlon training. Nutritional strategies to replace these will very depending on whether you want to maintain a stable weight, or reduce your body fat levels. Knowing your daily calorie needs can be useful, particularly if you are trying to lose weight or are struggling to maintain a healthy weight due to the volume of training you are undertaking.
It is possible to have your metabolic rate measured in a lab, and a physiology assessment can also give you an idea of how much carbohydrate and fat you use for a given exercise intensity. This can help you put together a suitable triathlon training nutrition plan.
Select good quality foods, those that are nutrient dense. Examples of these would be fruit, vegetables, while grains, skinless-chicken, lean meat, beans, eggs milk, nuts, seeds.
Before Training
Your triathlon training nutrition plan starts before you begin training! You want to make sure that you start a training session with plenty of energy and well hydrated. If you are doing early morning sessions, there will be the temptation to get those extra few minutes in bed and miss breakfast. However you need to take some food on board to give you energy for the session. So:
Try to have a glass of water or fruit juice when you first wake up. This will help you rehydrate after your night's sleep.
A low fat breakfast containing carbohydrate and protein is ideal.
Tea and coffee are fine with your breakfast. Their diuretic effect is minor and the caffeine will help perk you up!
If there's no time for a proper breakfast or you can't stomach eating too close to a session, then milk based drinks, fruit and fruit juices and cereal bars are all good options.
During Triathlon Training
Nutrition can have a real impact on the quality of your training session. For shorter (< 60 - 90 minute) sessions, you should not need to take on any extra energy. However if you are doing a long session (for example a long >90 minutes training ride) then it is essential you take some food with you. You need to keep topping up on carbohydrates so that you don't run out of energy. Things you can take with you to easily eat in action include:
Sports/energy bars
Energy gels
Jelly sweets
Dried fruit
Sports drinks
Sweet biscuits
Sports Drinks
Sports drinks play a big part in triathlon training nutrition. They are an ideal way of getting some fuel in the tank and also keeping you hydrated during a training session.
You will be able to find a wide variety of commercial sports/energy drinks. These will all vary in their content, so make sure you read the label. The concentration of carbohydrates will vary, making them more useful in certain situations than others. Most will also contain electrolytes (salts) to replace those lost in sweat.
During a training session you should use a sports drink that contains 6 - 8% carbohydrate as this is the most easily digestible concentration and also allows good uptake of fluid. A lower concentration would be ideal for a hot day when your session isn't too long or demanding (shorter than an hour in duration). A higher concentration should only be used after training to replace carbohydrates. The fluids are not absorbed so quickly but the emphasis is on replacing energy rather than rehydrating.
Nutrition for Recovery - After Training
One of the most important factors in your triathlon training nutrition plan is your recovery. What you eat and when after a training session is really important. Your recovery is when all the adaptations to training occur, and not taking in enough nutrients will negatively affect this. Also, if you are training more than once in a day, and training hard on consecutive days, you need to make sure you replace the energy used in preparation for the next session.
Making sure your recovery nutrition is spot-on will also be beneficial for your immune function and help you avoid succumbing to colds.
You should aim to take on board 1 to 1.2g of carbohydrate per kilogram body weight immediately after a training session.
So if you weigh 60kg that means 60 - 72g.
If you weigh 70kg, then you need to consume 70 - 84g carbohydrates.
If you can continue taking on board this amount of carbohydrate for 3 - 5 hours post-session you will maximize the replacement of glycogen (carbohydrates) in your muscles. Eating regular small snacks in recovery seems to be more beneficial than eating one meal high in carbohydrates.
If you don't feel hungry after a training session, don't worry. Taking on carbohydrates in the form of a sports drink is just as good, and also allows you to rehydrate.
If you don't replace your carbohydrate stores after a long training session (anything longer than 45mins to 1 hour) then you will struggle to recover and adapt to the session, and you will have less energy for your next training session.
Therefore there is little evidence to suggest trying to work a high protein diet into your triathlon training nutrition plan, or taking protein supplements.
Generally speaking, if you have a well balanced diet you are likely to be eating enough protein. 1.0 - 2.0g/kg body mass per day is the generally recommended amount.
Many protein supplements are very expensive. They also tend to provide very large amounts of protein and little in the way of other nutrients. Good alternatives to protein supplements include homemade fruit smoothies, liquid meal supplements, or try adding 20 g skim milk powder to regular milk.
Top Triathlon Training Nutrition Tips For Avoiding Illness:
Eat a snack containing carbohydrate and protein as soon after training/racing as possible.
Eat from a wide variety of foods and consider a daily multi-vitamin and -mineral supplement to ensure that your diet always has an adequate supply of the nutrients needed to support immune function
Take in a little extra vitamin C during periods of heavy training and a week or two before and after competitions, as this may give your immune system an added boost
Put yogurt, yogurt drinks or other products with certain active cultures on your shopping list. These beneficial microbes may help support keeping your immune system healthy.
Take-Home Triathlon Training Nutrition Tips:
Before training: 2 - 3 hours before, snack high in carbohydrates
During a long training session: 6 - 8% carbohydrate sports drink, energy gel/bars, dried fruit, sweets, aiming for 1g per kg bodyweight per hour.
After training: 1 - 1.2g of carbohydrate per kilogramme body weight as soon as possible after training, ideally combined with protein.
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?How-to-Have-the-Proper-Nutrition-When-Triathlon-Training&id=6197734] How to Have the Proper Nutrition When Triathlon Training

Tips for Choosing a Wetsuit to Compete in the Triathlon

By [http://ezinearticles.com/?expert=Rhona_Pearce]Rhona Pearce
What Sort Of Triathlon Wetsuit?
There is a wide variety of wetsuits available, and at the end of the day you need to find the one that suits you.
You do need to wear a triathlon-specific wetsuit, not a surfing one. Triathlon-specific suits are designed for swimming in, allowing full range of movement in the arms.
They are also designed to make you swim faster as opposed to just keep you warm like surfing ones.
Triathlon wetsuits are made of a sealed material so that the water doesn't soak in.
The thicker the neoprene (material the suit is made from), the more buoyant it will be.
How do I Choose A Wetsuit?
A triathlon wetsuit should fit snuggly but not restrict your movement. It will probably be quite an effort to get it on, and it should feel tight, like it is supporting you. If it doesn't, it is too big!
You obviously don't want it to be too tight though - you should be able to swing and rotate your arms, and breathe comfortably.
Finding the right fit is key. Different brands will fit slightly differently, so it is worth trying on as many different ones as you can. Some shops will even allow you to try the suit in the water, which is ideal.
Finding a suit that fits well and doesn't excessively change your position in the water is important.
When you first wear a wetsuit in may feel like it restricts your arm movements - this is quite common and they can take a bit of 'breaking in'. If your wetsuit feels like this, also make sure that you are putting it on properly.
Make sure you pull the wetsuit all the way up at the crotch. It can take some time to get it on properly. Also make sure that the sleeves are pulled up high enough (so that your wrists show). If you have a bit of 'bunching' on the material round your shoulders that will give them more freedom.
Wetsuits can be expensive so it may be worth trying some secondhand ones until you find one that works for you. So long as they are of good quality and fit there is no reason to avoid a secondhand wetsuit.
Once you've bought your wetsuit you need to look after it to ensure it lasts well. Seams can usually be re-taped, glued or stitched if they are coming apart.

Always wash your suit with warm water after use and you might want to use a gentle sterilizing solution if the water you were swimming in wasn't that clean.
Let the suit air dry but make sure you don't leave it out in strong sun light for any length of time.
Store it flat but don't fold it up and squash it under anything heavy.
If you're not going to be using it for a long period of time then turn it inside out and store it flat in a cool place.
If you need to use lubrication then make sure you use a water-soluble natural substance.
Put your wetsuit on and take it off with care. Long nails can tear the material, as can sharp tugging.
My name is Rhona Pearce.
I have a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. My husband is a triathlon coach for the British Olympic programme and together we have developed this website: http://www.intelligent-triathlon-training.com/
Visit it for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?Tips-for-Choosing-a-Wetsuit-to-Compete-in-the-Triathlon&id=6197839] Tips for Choosing a Wetsuit to Compete in the Triathlon

Best Ice Bath And Contrast Bathing Techniques To Optimise Your Triathlon Training Recovery

By [http://ezinearticles.com/?expert=Rhona_Pearce]Rhona Pearce
Don't leave your recovery to chance, you should plan this in the same way that you plan your training.
Actively taking steps to help your body recover allows you to adapt to training more quickly by reducing fatigue so you can be fully ready to get the most out of your next session.
Ice baths and contrast bathing is one method you can use to help you reduce the risk of the problems associated with becoming overfatigued or overtrained.
Ice Baths
Ice baths are thought to have several beneficial effects:
Improve blood circulation to help remove waste products from the muscles
Reduce inflammation
Improve muscle activation
Reduce DOMS (delayed onset muscle soreness)
Improve next day training ability
Allow optimum fuel recovery
Psychological benefits -improve well being / relaxation
Overall improved muscle function
The temperature does not need to be freezing - around 15C/59F is usually recommended. However if you are going to be using an intermittent protocol, eg 5 x 1 minute with 2 minutes in between immersions, then a cooler temperature is recommended (11C/52F).
You shouldn't spend more than 15 minutes in an ice bath at any one time. They can be useful up to 48 hours after training or racing. Ice baths have been found to have the biggest effect following particularly damaging training sessions. So for example high intensity sessions, weights or plyometric sessions.
There is however a school of thought that long-term use of ice bath sessions can actually hamper the adaptations to training. The inflammation and fatigue you create in a session causes your body to adapt. If you reduce this then there is the potential that you reduce the adaptation to that session.
We would suggest using ice baths sparingly, usually in the time before a race when short-term recovery is more important than long-term training adaptations, and after races to help you recover and get back into training.
Contrast Bathing / Contrast Water Therapy
The theory is that by moving from hot water to cold, blood flow is improved and waste products are flushed more rapidly from the muscles. Similar to ice baths this technique has been shown to reduce inflammation in the muscles.
It is probably less popular than ice baths, and doesn't appear to be as beneficial, but it is better than no treatment at all. Due to the potential negative effects of long-term ice bath use we would generally advise contrast bathing as a more regular recovery aid.
You should always finish with cold water, and aim to use this technique immediately after training or racing.
Rhona Pearce has a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. Her husband is a triathlon coach for the British Olympic programme and together they have developed this website: http://www.intelligent-triathlon-training.com/
Visit http://www.intelligent-triathlon-training.com/ to get your free triathlon training planner, and for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.
Article Source: [http://EzineArticles.com/?Best-Ice-Bath-And-Contrast-Bathing-Techniques-To-Optimise-Your-Triathlon-Training-Recovery&id=6198812] Best Ice Bath And Contrast Bathing Techniques To Optimise Your Triathlon Training Recovery

Triathlon Bikes For Sale - Find The Best Tri Bikes

By [http://ezinearticles.com/?expert=Tom_Jeff]Tom Jeff
Where To Find Triathlon bikes For Sale
Finding decent triathlon bikes for sale can often be a frustrating experience particularly if you have a certain make or model in mind, you need to be confident of your purchase before you buy.
Most triathletes either purchase Road bikes which are readily available in local bike stores or Tri bikes. The latter is harder to find particularly in local stores where often only one model can be found (if any).
Going in store to try out triathlon bikes for sale is recommended since you can get a good feel for the bike and see if it suits you, as well as having the additional benefit of the store workers knowledge. However if you already have a model in mind and are looking for popular high - medium quality tri bikes for sale I recommend you choose Amazon for the best Triathlon bikes for sale.
You maybe surprised to hear Amazon sells bikes let alone specialized Tri bikes, but what I really like about Amazons is that you know who your purchasing from and can trust Amazons return policy as well as being able to read reviews from other customers. Amazon also offers a solid selection of Triathlon bikes for sale.
Our Favorite Tri Bicycle For Sale
Tommaso Sixth Sense Tri Bicycle
This comes heavily recommended for those of you looking for professional tri bikes for sale. Its easily Amazons highest performing tri bike and one the best you'll find. Its used by Pro Triahelete James Hadley and comes with a top wind cheating - light yet super strong frame (with lifetime warranty) and tri features you'd only expect with higher priced bikes It also comes in four different sizes to suit your height and is very affordable.
Other Top Tri Bicycles For Sale:
Tommaso Coltello Tri Bicycle (Intermediate)
This bike is aimed at intermediate riders who'll find it even more affordable than the Sixth Sense and thus opens up the quality tri bicycle market even further. The bike comes as standard with a quality aero shaped aluminum frame with wheel cut out on the rear wheel to ensure that the rider gets a light yet strong frame, positioning the rider for steady handling, speed and comfort - even when your eating! This bikes high points really shine in the stability which your find remains on bends, hills and at speed. The bike is also available in several sizes.
Find Out Where You Can Get Your Hands On Those Bikes By Visiting The Original Article At: [http://www.triathlontips.org/triathlon-bikes-for-sale]Triathlon Bikes For Sale and learn much more! Or visit our page on [http://www.triathlontips.org/beginning-running]Beginning Running.
Article Source: [http://EzineArticles.com/?Triathlon-Bikes-For-Sale---Find-The-Best-Tri-Bikes&id=6174860] Triathlon Bikes For Sale - Find The Best Tri Bikes

Beginning Triathlete - Important Triathlon Training Tips

 By [http://ezinearticles.com/?expert=David_M._Waters]David M. Waters
Are you a beginning triathlete looking to get ready for your first race? Perhaps you have done a few triathlons already and you are looking to be better prepared and to improve your performance. Being well trained and well prepared are vital to your success and enjoyment of this great fitness event.
As a beginning triathlete the very first thing to do is to plan and select a race to compete in. Perhaps a Sprint triathlon or one that is categorized as a Mini triathlon will be best suited for you. The official Sprint distances as determined by the International Triathlon Union and USA Triathlon are 750 meters (.47 of a mile) for the swim, 20 kilometers (12.4 miles) for the bike and 5 kilometers (3.1 miles) for the run. The very best approach to triathlon training is to set up a structured workout schedule and then stick to it. This will yield great fitness benefits as well a satisfying feeling of accomplishment as you successfully complete each week of training. Planing your triathlon program about three months prior to the race is a good idea. Be sure to tapper by resting the last few days before the race.
Most triathletes will always tell you which of the three activities is their weakest event. It is a good idea to give that discipline more attention then the ones you are better at. Do not make the mistake of thinking that you just need to swim lots of laps, bike great distances and run many miles. The quality of your training is more important then the quantity. Keep in mind that it is very important to avoid over training. Your body's fitness level improves by adapting to the stress you apply. This adapting and recovery actually takes place from your rest (days off or easy days), proper nutrition and adequate sleep. Also you should listen to your body to avoid any overuse injuries.
One of my favorite training tips for the beginning triathlete involves the beginning of the run. During a triathlon race you will definitely be pushing yourself hard on the bike and then when you start the run your legs will feel very odd. The start of the run is often considered the hardest part of a triathlon by many folks. Your quadriceps muscles are very fatigued and your legs are used to doing the circular motion of peddling, not the running stride. After running for several minutes your legs will actually feel much better. In some of your training sessions try going into a run immediately after a bike workout. This does not need to be long run or even considered one of your running workouts but just long enough so you can get your legs used to this difficult "cycle to run" motion change.
Another very useful tip to get ready for a triathlon (as well as many other activities) is to perform mental practice of the event. While in a relaxed setting mentally visualize yourself going through everything you will encounter, from the very start to the finish line. Think about how you will feel and how you will perform. See yourself achieving your race goals. Plan in detail your transition activities. Come race day it will be very helpful benefit to have already completed the race in your mind. Now your body just has to perform what is already programmed in your brain!
Also be sure you know the race course. Knowing what to expect on the course (turn-arounds, transition areas, hills, water conditions, etc) will help immensely. The USAT website has triathlons rules listed and these are also something you need to be aware of. By following these simple tips the beginning triathlete can be well prepared for your next event. Have fun and be safe!
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David Waters has a Bachelor of Science degree in Physical Education from the University of Massachusetts and is the author of The Fitness Center Handbook.
In addition he is an expert outdoorsman with extensive experience in fishing, hiking and camping. He is also a founding member of [http://www.nahannicampingandfishingclub.com]The Nahanni Camping and Fishing Club.
Article Source: [http://EzineArticles.com/?Beginning-Triathlete---Important-Triathlon-Training-Tips&id=6156478] Beginning Triathlete - Important Triathlon Training Tips

Guide to Triathlon Bikes

By [http://ezinearticles.com/?expert=Joe_King]Joe King
Triathlon bikes are designed especially to reduce wind resistance and are used by people competing in triathlons and preparing for a race. Riders of this kind of bike need to use the wind to help them go faster and due to this they are built using flat handlebars which are more aerodynamic as well as light frames and handlebars which are found lower on the bike than on a normal road bike. These special handlebars are called aerobars. By having a lower height than regular bikes these bicycles are able to prevent the rider from using the muscles they need in the other two stages of a triathlon - running and swimming - and therefore allowing them to perform better in those two stages.
Without this muscle saving ability found in all good triathlon bikes you will really feel the pain when starting running or swimming stage directly after a cycling stage. With this feature you should find your performance in the stages that precede the bike ride much easier than if you'd used a regular bike. For a triathlon athlete to perform at their best a good triathlon bike designed with these requirements in mind is a necessity.
At first triathletes were not convinced by specialist bikes for their sport when they first arrived on the scene some 20 years ago but now that they have had time to try them out they are almost universally accepted across the sport. The main part of the triathlon bike that benefits a rider are the aerobars that are unique to this type of bike. Aerobars have the appearance of the horns found on a bull and give ideal support to the riders arms and elbows which are usually tired from swimming or will be used extensively in the swimming stage. Many good bikes of this kind have the gear shifters at the end of the aerobars meaning they can change gears without moving their arms.
Due to the increased popularity of this type of bike there are now many big names making them. Using the latest technology and designs, the current triathlon bikes offer their riders the most aerodynamic ride possible. To make their bikes even more wind-resistant brands like Specialized, Trek and Giant have begun using special handlebar attachments on their bikes. Some other companies that have been around for a long time and make great triathlon bikes are Trinity, Shiv and Speed Concept and their bikes have taken the designs to a whole new level.
Bikes from these companies are some of the most aerodynamic bikes out there thanks to their use of aerobars and special materials giving them a low drag coefficience. Featuring not just great looks, these triathlon bikes have the latest up to the minute designs and use of modern technology to give you a perfect ride every time. When it comes to picking a bike of this kind there are many options to choose from. When picking a bike you need to choose one from a good, well respected brand and is one that meets your requirements. Once your choice has been made and your bike has arrived you will now be ready to go out there and win some triathlons!
If you would like to know more about this kind of bike visit the [http://triathlonwetsuit.org.uk/triathlon-bikes]triathlon bikes website.
Article Source: [http://EzineArticles.com/?Guide-to-Triathlon-Bikes&id=6088501] Guide to Triathlon Bikes

Top 4 Ways to Train Smarter for a Triathlon

By [http://ezinearticles.com/?expert=Pete_Simon]Pete Simon
In today's world it is important to make the most of your time and efforts. Never before have individuals been so busy with family, life, and sports. We want it all and you can have it all. That is if you are smart about it. When it comes to being in top shape with limited time available it is critical that you follow these 5 ways to train smarter when having limited time.
Track Your Training:
This method seems obvious but many individuals neglect documenting their training. If you are very limited on time it is best to hire a coach. However, you can track your own training via pen and paper or the countless training websites available for free which offer quick and easy methods to accomplish this tedious and boring task. However, it will pay dividends in the long run.
Nutrition:
Reduce the consumption of simple carbohydrates and increase the consumption of complex carbohydrates. Eat fruit and vegetables rather than pasta and rice. Eat fish 3-4 times per week and red meat 1-2 times per week. Reduce portion sizes and avoid excessive alcohol consumption or soda consumption. It is really that simple. If you are a dessert person eat fruit after dinner rather than cheesecake. This comes down to making a choice at the critical moment. It helps to stop and pause for a second when someone asks you if you would like something you know you don't really need. Have alternatives set up before someone asks you and counter their request for dessert/alcohol/extra helpings of food with a request for fruit or water.
Setting Goals:
Sit down and write your "Fitness Dream", annual goals, 3-month goals, weekly goals, and daily goals out on paper. Again, a coach helps a lot in this area as we sometimes need help to distill out what it is we want to accomplish without the help of a second party who is not biased. Using a spouse often doesn't work as they have their own agenda albeit their heart is in the right place. In order to stop and pause for your next piece of cheesecake you need to have a good reason to do so. Determining your "Fitness Dream" and your 3-month goals will help motivate you to make the right choice and complete that workout scheduled for Friday afternoon. Remember, your "Fitness Dream" must be one that makes your hair stand on end. Again, an objective coach can help you identify your "Fitness Dream".
Communicate With Family:
If you are married, in a relationship, and/or have children it is important to involve them in your training plans. I actually go as far as to recommend that you schedule time with your family and significant others just as you schedule workouts. A happy triathlete is a successful triathlete and having the support of your family is critical to your success just as much as proper diet and training are. If you find that you are having difficulty juggling training, family, and work it might be time to re-adjust your goals. You can most often continue to compete in triathlon with very limited time to train if you are willing to sit down and objectively look at your current situation, set realistic goals, train appropriately, and adhere to simple nutritional guidelines.
Pete Simon
USAT Level I Coach
Article Source: [http://EzineArticles.com/?Top-4-Ways-to-Train-Smarter-for-a-Triathlon&id=6263620] Top 4 Ways to Train Smarter for a Triathlon

4 Ways To Do Cross Training For Triathlon

By [http://ezinearticles.com/?expert=Ben_Greenfield]Ben Greenfield
Whoo boy. It's early spring and I'm already feeling the need to do something other than swim, bike and run.
It happens about once a week. I head out for a workout and just don't really feel like staring at the bottom of a pool, spending hours in a bike saddle, or pounding the pavement. Especially when I walk by all the guys playing noon ball on my way into the pool.
How about you? Are you feeling like a hamster on a wheel on some days? Maybe stuck in a rut? Yearning after a sport that involves either A) a ball or B) the ability to get involved in shoving matches?
Don't feel bad cross training in a different sport is still training. You won't be wasting your time if you decide to pick up some kind of cross training once or twice a week. Sports other than swimming, cycling and running allow your body to move in new directions and experience different fitness stimuli.
Oh yeah, cross training can also force you to be social. Just remember to take your.mp3 player headphones out of your ears before you try these cross training modes.
Cross Training Sport #1 - Soccer:
Soccer requires quick, explosive efforts, but each effort is followed by active recovery, rather than complete rest. As a result, muscular endurance and the ability to buffer lactic acid can be vastly improved by playing soccer. Although a similar muscular endurance effect can be achieved with cross country or skate skiing, soccer has the advantage of being biomechanically identical to a specific triathlon skill running. Therefore, the muscular endurance can be enhanced with better leg turnover and stride length.
In addition, triathletes are notoriously weak in side-to-side motion, resulting in a higher risk of injury to overtrained front-to-back motion muscles. The frequent changes of direction and lateral movement in soccer can address this weakness.
Compared to triathlon, you'll find some sports to be relatively dirt cheap, and soccer is a perfect example, simply requiring a stable pair of shoes (cleats are optional), and possibly a ball. Check with your local sports and rec department for a soccer league, and if you have difficulty finding a soccer game to join, try an ultimate Frisbee league instead which will give you a similar cross training effect.
Cross Training Sport #2 - Basketball:
Similar to soccer, basketball improves muscular endurance with explosive efforts followed by active recovery, and can also improve stride turnover and length. However, the arm jostling and pushing, shooting and passing in basketball are good upper body training, while the frequent jumping and landing are perfect lower body plyometrics, which have been shown to improve running economy in distance runners.
Like soccer, basketball requires minimal equipment: shoes and a ball. You'll be able to find pick-up games on the schedule of your local health club or gym. If you find yourself on a busy court, the weakness of basketball for exercise-obsessed triathletes is the requirement to stand around between games as you wait your turn to play. But by jumping rope, shooting or jogging and dribbling between games, you can turn an hour of basketball into pure fitness.
Check our local gym, especially at noon time, to get into a cross training bout of basketball.
Cross Training Sport #3 - Tennis:
As an ex-collegiate tennis player, I can honestly say that the only sport during which I have ever puked due to extreme fatigue was tennis. With frequent start-stop and lateral motions, torso, and upper body and lower body power requirements, and long time spent "on your feet", a rigorous game of tennis can be highly effective cardiovascular and muscular training.
Tennis offers many of the same training effects soccer and basketball, but also requires a high degree of torso and shoulder rotation, stability and power, resulting in good cross-over for the core stability required for distance running and swimming.
A tennis skirt or white polo is entirely optional, and for tennis, you simply need access to a public court, a tennis racquet and a can of balls and of course, somebody to play tennis with. Check your local sports and rec department, or the USA Triathlon website, to find a partner.
Cross Training Sport #4 - Golf:
I gotta be kidding, right?
Surely the sport of golf is far too sedentary relative to triathlon for any possible cross training effect. But not only does the golf swing provide similar torso and core rotational power stimulation as tennis, but also similar enhanced shoulder and upper body power. In addition, the long walking required during 18 holes of non-cart golf is perfect for an injured triathlete who has been forced into low-impact aerobic cardio due to knee or foot injuries, and for that injured athlete, golf can be a welcome break from simply hiking, going on a long walk, or staring at a TV on a treadmill.
Don't worry, there is no need to join an expensive country club - most metropolitan areas have a range of public courses that offer hitting lessons, affordable golf, and even club rentals.
There are certainly other forms of cross training other than the 4 mentioned here - such as volleyball, water polo, Frisbee golf, badminton, cricket, rugby, and other sports that I've probably never heard of. But as long as you're swimming, cycling and running consistently, cross training will not simply suck away time that you could be getting better at triathlon, but will instead enhance your fitness and give you a mentally refreshing way to exercise.
For more information on this hot triathlon topic, along with 12 totally free audio teleseminars from the world's leading triathlon experts, visit [http://www.rockstartriathleteacademy.com]http://www.rockstartriathleteacademy.com. Grab our free newsletter and you'll be ready to rock your race, no matter what level triathlete you are!
Article Source: [http://EzineArticles.com/?4-Ways-To-Do-Cross-Training-For-Triathlon&id=6264915] 4 Ways To Do Cross Training For Triathlon

Tristar Triathlon in Nevis

By [http://ezinearticles.com/?expert=Willie_Gross]Willie Gross
The Tristar Sports event group has recently teamed up with the Federation of Kitts and Nevis to put together an International long distance sporting event called the Tristar 111 Nevis Triathlon last week. Competitive athletes attended the event from various areas of the globe. The event included individual competitors and relay teams.
As the name suggests, the Triathlon comprised of three major sections. These included the swim course, the biking course, and a running course. The event proceeded respectively with only a small transition area where the athletes changed gears and proceeded to the next portion of the competition.
The Swimming Section
The swimming course began in downtown Charlestown in Gallows bay. The athletes began from the beach and swam through the course marked by buoys. The first buoy was located beyond the ferry pier and was aligned with Hunkins Drive. They swam right around this buoy and headed towards the second buoy. At this point they headed back towards the finish line marked by the dinghy dock.
Once the athletes completed this portion of the event, they gathered the biking gear and transition out of their swimming gear in the designated area by the main car park. After this they ran over the bike course.
The Biking Section
Once on the bikes, the athletes began what is to be four laps around the island. The distance was about 20 miles, or 32 kilometers around the island. They began on Hunkins Drive and continued along the main road through Charlestown, which would mark the coming laps. They headed from Charleston to Pond hill, and then headed to the right in the direction of Montpelier. They continued through the village, heading back to the main island road where they would continue to circle the island, and repeated this three times. Once the laps were completed, the competitors turned on Hunkins Drive once more and gathered their running gear.
The Running Section
The athletes had parked the bikes, transition into their running gear, and began the next course. The running course led towards Bath Village, near the port on the right, and then on the old road on the outer ring. They ran through Bath Village and entered Fort Thomas. Then they ran along the beach at gallows bay, which completed the first lap, which was repeated once more. After completing this segment they headed to the finish line on Hunkins Drive.
The Rules
The racers could not bring MP3 players, cell phones or other types of electronic devices to the race. They needed to be properly dressed for each portion of the event, and they should have checked their bags of gear that were to be used for transitioning in advance, prior to the Triathlon by the deadline. Drafting, escorting, and littering were strictly prohibited and violators would be disqualified. All racers were expected to smile and have a good attitude from the beginning of the race to the end.
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Article Source: [http://EzineArticles.com/?Tristar-Triathlon-in-Nevis&id=6288720] Tristar Triathlon in Nevis

Training For a Triathlon - 5 Top Tips

By [http://ezinearticles.com/?expert=Jarrod_Fritsch]Jarrod Fritsch
Do you want to compete in your first triathlon? Are you unsure of how to start your training for your very first triathlon? Do you feel totally confused?
If so, this article will provide you with simple to use tips, strategies and information on how to get to the starting line of your first triathlon. There is no fancy lingo. There are no extensive training plans that must be followed. This article will simply enable you to reach a base level of fitness to get you ready to race.
So let's keep it simple and fun. Your triathlon training must be fun and something that you look forward to.
To complete your first triathlon you simply need to get some general base fitness in all of the 3 sections of the triathlon (swim, bike and run). For your first triathlon you do not need to follow an exhaustive or step-by-step training plan.
In my opinion it is not the amount of training time that we have, it is how we utilize that training time.
Tip 1: Select a Race
The first tip to having a successful first triathlon race is to simply get registered for your first race. There are various triathlon races all of different lengths. A Sprint distance race is usually the best choice for the new triathlete. This involves swimming 0.25 to 0.62 miles, biking 5 to 18.6 miles and running 1 to 3.9 miles.
Tip 2: Equipment
For your equipment I suggest that we employ the KISS principle. The fancy "toys" can come later. For your very first triathlon you just need to have the basic equipment.
The Swim: The essential items here are goggles and a swim cap. A wetsuit might be required if there is an open-water swim in cold water (International Triathlon Union).
The Bike: The essential items here are a bike (any bike in decent condition is suitable for your first triathlon) and a helmet (this is mandatory in every competition). Additional items may include; cycling shorts, water bottle and repair equipment (spare tires, etc)
The Run: The essential item here is to have a well-fitting and comfortable pair of running shoes. It is important that the shoes do not pinch anywhere. In addition, your running clothes should be comfortable and breathable and this should include a hat (preferably a cap made with mesh to allow for breathing).
Tip 3: The Swim
For many, the swim is often the most challenging part of the race, and for new triathletes this is certainly the case. If you are new to swimming, I would highly recommend consulting your local swim club and inquire about swimming lessons or jump online and check out many of the valuable swimming resources on the internet. Swimming is a very technical based sport, so any improvement in technique can take minutes off your swim time and leave you with more energy.
The key is to start your swim training slowly, start with short distances and have adequate recovery time. It is much better to start with shorter training amounts in your early phases of swim training than to overdo it and risk an injury. In a very short time, just two to three weeks, you will be more comfortable in the water and be more confident with swimming.
Your goal is to slowly increase your distance without taking a break. Each week you want to increase your swim distance by approximately 10% until you reach your race distance plus 10%.
Tip 4: The Bike
The cycling portion is the second leg of your triathlon race. A majority of triathletes find the bike leg of the triathlon the easiest part of the race. As with swimming, when you begin your cycle training, start with short distances and build toward the length of the bike leg, plus 10% that you will complete on race day.
The bike section of the race is the first opportunity that you get to hydrate and refuel. You want to train with the same food and hydration items that you will be using during the race. That way there will not be any surprises on the day with your nutrition.
If you have not done much cycling, you want to ensure that you get some practice on the road. You want to make sure that you are able to make turns and have correct balance on your bike.
The last thing to mention about your bike training is to train on the bike that you will be racing with as often as you can. The more you can train on the bike you will use during the race, the more confident you will feel on race day.
Tip 5: The Run
The run is the last part of the triathlon race. There are 2 types of training for the run: Firstly you need to improve your running distance, and secondly you need to learn how to run with tired legs, as you will have just completed the bike section of the race.
Improving your running distance is your first focus. If you are new to running than this process will take some time, so please be patient. Running is the most grueling on the body as your legs have to take the impact as your feet hit the pavement.
Your second focus is run training when your legs are already tired. This is generally achieved with "brick" sessions. A "brick" session is a bike ride followed by run session. The run does not need to be long, you are simply getting used to running after being on the bike. This will improve your stamina, leg strength and it will train your muscles to work after being on the bike.
I wish you loads of fun and success with your triathlon training and I hope you enjoy the experience of training and racing. Remember that the journey of a thousand miles starts with just a single step.
Jarrod Fritsch http://www.MultiSportFitnessTips.com
Triathlon is one of the fastest growing sports in the world. Jarrod offers Triathlon Training for Beginners. Jarrod offers a unique approach to training and racing, one that cuts through the "mystery" of how to train and prepare for your triathlon racing. Jarrod understands the needs of the beginner triathlete and offers an approach to training that caters for the demands of a busy schedule.
If you want to learn more about preparing for your first triathlon visit http://www.MultiSportFitnessTips.com/offer and purchase my "Triathlon Training for Beginners" guide. This guide will demystify how to get started in Triathlon and prepare you for your first race.
Article Source: [http://EzineArticles.com/?Training-For-a-Triathlon---5-Top-Tips&id=6300147] Training For a Triathlon - 5 Top Tips

Triathlon Training in Chamonix

By [http://ezinearticles.com/?expert=Chris_Lavender]Chris Lavender
Chamonix is an ideal location for triathlon and marathon training - illustrated by the success of two major events: the Triathlon at Lake Passy and the Mont-Blanc ultra-Marathon.
For Triathlon training purposes the resort boasts excellent facilities and the most stunning backdrop imaginable for swimming, cycling and running.
For swim training, there is the stunning Lake Passy which offers 1500m of open water training, plus a 50m outdoor pool. There is also a 25m indoor pool if the weather turns against you!
For road cycling, you are in Tour de France territory so expect some staggering ascents and numerous world famous cols. And what goes up must come down so beware of the adrenalin pumping high speed descents. If you prefer to take it a little easier there are plenty of flat rides along the valley so you can always head over to Samoens or Morzine.. or take a tour of Lake Geneva which is 170 km loop.
For running you can choose from flat well sign posted forest trails offering 60 / 90 minute comfortable runs and a range of more challenging tracks with vertical ascents of over 1000m!
The network of flat roads, steep paths and miles of beautiful mountain trails offers unbeatable training terrain. The tourist office will be able to supply you with maps, and guides to the walking and biking paths available.
Chamonix is hosting the 8th annual Mont Blanc triathlon this year on 28th August 2011. The stages of the race include a 1500m swim around the lake, a 40km cycle race and a 10km run. There is also a half-distance "sprint" version and two shorter courses for children and teens.
The Mont Blanc Marathon is held this year on 25th June. This is a normal Marathon length but do not be fooled! There is an elevation of 2500m and a 1500m descent which classifies this race as an ultra-marathon.
Chamonix can also provide a base for other Major European competitions, from the Iron Man competition (in Switzerland, Austria and NICE) to the French Elite Triathlon Grand Prix series and the European world cup races.
As with any extreme sport, you need to train sensibly - and there is great online training and nutrition support to help you through. Chamonix also has tailor made training camps available, and some great in resort Physiotherapists specialised for sports injuries.
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Article Source: [http://EzineArticles.com/?Triathlon-Training-in-Chamonix&id=6302082] Triathlon Training in Chamonix

5 Mental Race Day Tactics to Turn You Into A Triathlon Ninja

By [http://ezinearticles.com/?expert=Ben_Greenfield]Ben Greenfield
A triathlon ninja is smart and sleek, and sometimes wears a sexy black compression bandana under their bike helmet*
A triathlon ninja is calm and cool under pressure, and can do impressive things like count how many gels they've had in the past 2 hours.
A triathlon ninja sneaks up barely noticed, usually late in the race when everyone else is fading, and whoosh! turns up the heat and burns streaks of speed in the pavement.
*performance enhancing benefits not proven by research.
Are you a triathlon ninja? Do you want to be one?
In this article, you'll learn five race day mental tactics that allow you to become a triathlon ninja, and use your ninja superpowers to push your body outside your comfort zone, physically beyond what you believe to be possible, and into a new level of personal achievement. Sweet. Are you ready grasshopper?
Triathlon Ninja Race Day Mental Tactic #1: Break Up.
While your subconscious mind can grasp the concept continuously swimming, cycling and running from point A to point B, or even of traversing 140.6 miles in a single day, your conscious mind (the part that actually dictates your race day decisions) is easily distracted.
For a triathlon ninja, this distraction can be a good thing, because you can feed your conscious mind tiny intermediate goals to break things up. Rather than having to making it to the finish line, you convince your body to make it to the next buoy, the next telephone pole, or the next aid station.
I personally divide most triathlons into much more than 3 separate events (swim, bike, run) and instead typically categorize 6-12 separate "sections" of the race on paper, then study that paper going into the race.
Got it? OK, you've got Step 1 of 5 (see you're already learning how to break things up).
Triathlon Ninja Race Day Mental Tactic #2: Dig Deep.
There's very little you'll experience in a race that you haven't already experienced in training. You just have to remember to dig deep enough during the race to call on those times in training when you headed out the door to run in torrential rain, rode your bike 30 miles on half-inflated tires, or finished off 1500 meters of a swim while resisting the compelling urge to rush to the bathroom and take a dump.
During a race, the slight discomfort that we put up with in training can sometimes mentally or physically derail us. So when the going gets tough, think back to the hardest part of your training, including somehow getting your heart rate near maximum at 5am in the morning, and draw on those episodes during the race.
Want practice? Compare getting through this article to reading Moby Dick in high school and you�re well on your way to become a triathlon ninja.
Triathlon Ninja Race Day Mental Tactic #3: Ask Why
A triathlon ninja knows their motivation for doing triathlons.
Some people do triathlons to live a long time so they can see their grandkids.
Some people do triathlons because they were never any good at sports and this lets them be an athlete.
Some people do triathlons because it makes them look good naked.
Regardless of what your motivation is, you need to identify it and know why you do triathlon.
Then, when you're riding up the steepest hill of the race, ready to fall off your bike and puke, you can remember that the whole reason you're doing this is so that you look sexy for your tropical vacation in 2 weeks. Or whatever motivates your ninja heart.
Triathlon Ninja Race Day Mental Tactic #4: Harness Energy
You've probably seen the video game or movie where the superhuman being clutches two hands to their chest, creates a giant ball of fiery energy then releases the burning orb into a crowd of fierce opponents, dispersing the enemy like rag dolls.
A triathlon ninja has those same superpowers.
When you go running up the beach from the swim, harness the energy of the screaming crowds. Feel it. Use it.
When you ride through the aid station, feel the positive energy emanating from the generous volunteers, and use that too.
And as you run, try to smile. This smiling strategy helps significantly�, because people smile right back at you and cheer you on (whereas nobody really claps much for the triathlete who looks like they're on Planet Hell).
So yes, I'm the guy at the race who's doing the rock star pump-up-the-crowd hand waving as I ride out of transition � and yes, that's kinda hard to do when your heart is pumping out your throat, but it's worth the effort when you ride back into transition and those same people give you that energy right back.
Triathlon Ninja Race Day Mental Tactic #5: See Success
Close your eyes.
Can you imagine the feel of the water in your hand during the swim, the air blowing by your cheeks on the bike, and the slap of your foot against the pavement on the run?
If not, you may need triathlon ninja practice.
The best athletes on the planet regularly engage in visualization, in which they close their eyes and imagine everything happening perfectly. This takes practice and imagination, but your mind can be trained to visualize powerfully.
Start with small things, like closing your eyes and feeling the sand on the beach under your feet before the race starts.
Then progress to more complex visualization, such as seeing and feeling yourself successfully snag a water bottle as you fly by an aid station on your bike. If you're really good, you can imagine yourself brining that aid station water bottle to your mouth and feeling the cool water refresh you. And you know you need a little more practice, or an Alzheimer's screening, if you're having a hard time mentally recalling what an aid station actually looks like.
So what do you think? Can you be a triathlon ninja? You bet you can. Remember!
Break up.
Dig deep.
Ask why.
Harness energy.
See success.
I'll see you at the races. I'll be the guy with the compression bandana.
Get even more information on this hot topic over at [http://www.bengreenfieldfitness.com]http://www.bengreenfieldfitness.com, where you can grab a free book from author Ben Greenfield, jam-packed with over 75 pages of fitness, nutrition and human performance content. You'll also get instant access to a free weekly audio podcast, videos, free iPhone app and more!
Article Source: [http://EzineArticles.com/?5-Mental-Race-Day-Tactics-to-Turn-You-Into-A-Triathlon-Ninja&id=6307416] 5 Mental Race Day Tactics to Turn You Into A Triathlon Ninja

10 Triathlon Training Schedule Time Savers

By [http://ezinearticles.com/?expert=Ben_Greenfield]Ben Greenfield
There are a ton of triathlon training schedules. Some are good, some are bad, and some are nice to look at when you need to fall asleep quickly and don't have any sleeping pills nearby.
But regardless of which triathlon training schedule you use, there are 10 crucial time-saving elements you need to be looking for, if you don't want to waste time training when you could be kissing up to your boss, wasting time on YouTube, or teaching your kids how to make offensive sounds with their armpits.
So in no particular order of importance (except that the first one is about food, which I find myself thinking about a lot as a self-admitted food junkie), here are your 10 triathlon training schedule time savers:
10. Eat Lunch Fast. Taking 5 minutes to eat your lunch will leave, in most cases, 55 extra minutes in your triathlon training schedule. So what takes a long time to eat? Salads, casseroles, dinner leftovers - and pretty much anything that requires cutlery. Choose these instead: wraps, sandwiches, smoothies and shakes. And yes, I am that guy riding my bicycle down the road as I finish up a turkey-avocado wrap that I've wrapped in aluminum foil and stuffed down my bike jersey.
9. Quality Over Quantity. Most triathletes, especially the Ironman ones, swim 140% too much, bike 200% too much and run 170% too much - mostly because there is too little hard fast training and too much long slow training. I personally use a ton of high intensity interval training workouts (HIIT), and that means I get to watch movies with my kids at night. So what's an example of HIIT? Rather than going on a 45 minute run, I'll do 10 treadmill 30-60 second sprints on the highest incline I can possibly manage, and then do my core workout between each sprint.
8. Commute. Ride your bike to work. Put your clothes in a backpack, and pack baby wipes or Actionwipes to wipe yourself down. If you're like me, you can even go so far as to wash your hair in the sink. If this doesn't work for your triathlon training schedule you can also: A) run to the grocery store for small items (I run hard there, and then easy back while I'm carrying stuff like bananas); B) do errands on your bike (not recommended for anything that involves your hair looking nice); or C) ride or run to social events, like parties, and then drive home with your friends or family.
7. Family Training Tools. As soon as my wife and I found out we were pregnant with twins (actually she was, I just helped, which was the fun part), we equipped our garage with a double bike trailer and a double jogger. The bike trailer always has two little bike helmets and a bunch of books and toys inside (you'd be surprised at how long a Batman action figure will keep a little boy entertained on a long bike ride). My wife uses the jogger to take the kids on little nature field-trips, or to soccer, swimming, and even the gym (speaking of the gym, try to join one that has free kid care, like the YMCA, so you and your spouse can exercise together). Some triathlon training schedule advice is to do "Invisible Training", which is done early in the morning or late at night when your training is "invisible" to your family, but I encourage you, at least once a week, to set a good example and make family a part of your training.
6. Indoor Training. It sounds a bit blah, but if you want to free up time in your triathlon training schedule, you can save many, many minutes by hopping on an indoor trainer or treadmill rather than getting dressed for weather conditions, going outside, and fighting stop signs, stop lights, traffic and Grandma's on rollerblades with their 8 grandchildren and 2 schnozzle dogs. You'll even find me sometimes skipping my swim to do an indoor workout.
5. Eat Right. If you're eating calories that don't have high nutritional value, a good part of your triathlon training schedule is going to be spent simply A) trying not to get fat and/or B) fighting against the recovery and fitness reducing effect that "empty calories" have on your body. Anything process, refined or packaged should comprise only a very small part of your diet, and everything else should come from whole, raw, real food. And yes, the local coffeeshop bakery case falls into the latter category, even the cookies with the pink frosting that say "Fat-Free". I also recommend that just about everybody take the bare minimum supplementation protocol: Vitamin D, Magnesium, Fish Oil and Greens.
4. Communication. You, your spouse, your family, your friends, your co-workers and your boss should be aware of your triathlon training schedule when you have a 5 hour bike ride planned for the weekend, or you decide to disappear to the gym for an extra hour on Wednesday morning. We keep a big calendar by our front door where we write down workouts, family events, races, and sometimes the ever-present reminder for me to "mow the lawn already". If you and your spouse are geeks, you could certainly use something like Google calendar or the "Remember The Milk" phone app - but we go old-school paper calendar at the Greenfield house. I'm also very open to friends and co-workers when I can't hang out. Don't be embarrassed to wear your triathlon training schedule on your sleeve - most people will respect you for being committed to fitness.
3. Friday Night Fuddy-Duddy. Speaking of friends, I don't recommend you engage in heavy drinking or late night social activities on Friday night - primarily because Saturday is such valuable time for getting in your triathlon training scheduled workouts. Save the tom-foolery for Saturday nights or Sunday afternoons, when you've gotten your high quality training out of the way. My wife and I will often stay in on Friday night, grab a movie (the last good one was "Due Date", but I digress), have a date night, hit the sack by 10pm, and be fresh and ready to get started into workouts or training on Saturday.
2. Cross-Train. Lately, many of my social relationships are now formed from playing tennis with a group of guys. For me, that's my social outlet that keeps me from being an isolated triathlon geek who has lost the skill to communicate with the general population and mostly just stares off into space and utters phrases like "Oily Cassette Blurby Blah-Blah". You're not "wasting time" when you cross-train in your triathlon training schedule - instead, there is often a very good training effect upon your triathlon fitness. While the social sports of golf, softball and baseball may not be the best cardiovascular cross-training activities, look into group activities like soccer, basketball, tennis, or if you are an international reader, cricket (I know nothing about cricket, but I threw that in there to make this a globally relevant article and to appease any Eastern hemisphere readers).
1. Non-Triathlon Post-Race Festivities. If you've got a family, the last thing you want is your family to regret you taking them to the big race in your triathlon training schedule. By all means, do not arrive at your race 5-7 days before the race with your family for a "vacation", spend the entire vacation fretting about racing and tweaking your bicycle, and then fly home the night of the race or the morning after. Instead, go to the race later in the week, like 3 or 4 days early (you're not a professional athlete, for crying out loud, so why skip out on life just to acclimate?) and then stay 2-3 days after the race to engage in non-triathlon post-race festivities with your family, like theme parks, scenic attractions, wine tasting, or if you'll really up for an adventure, wine tasting at theme parks. I take no responsibility for injuries incurred during that last activity.
If you're trying to prepare for a triathlon without neglecting your friends, family or career, then these time-saving tips should be good additions to your triathlon training schedule. If you want more advice just like this, then you'll want to visit   rel=nofollow [http://www.triathlondominator.com]http://www.triathlondominator.com, where I've got more techniques for Half-Ironman and Ironman triathletes to get maximum results with minimum training time. See you there!
Get even more information on this hot topic over at [http://www.bengreenfieldfitness.com]http://www.bengreenfieldfitness.com, where you can grab a free book from author Ben Greenfield, jam-packed with over 75 pages of fitness, nutrition and human performance content. You'll also get instant access to a free weekly audio podcast, videos, free iPhone app and more!
Article Source: [http://EzineArticles.com/?10-Triathlon-Training-Schedule-Time-Savers&id=6287231] 10 Triathlon Training Schedule Time Savers

Couch to Marathon Transformation

By [http://ezinearticles.com/?expert=Dade_Hamiill]Dade Hamiill
Coaching runners in the last ten years has taught me that a successful marathon experience isn't about a magical pill or program. I have given the same training plan to ten runners and seen 10 totally different effects. It's not so much about what you do to practice as how to deal with the impact of training for your life, body, and mind. Instead of talking of mileage each week, it's more essential to talk about the ideas of marathon training - what I will refer to here as the Key Six Phases of the marathon life cycle.
Phase One: Commit
It's the one thing to put a race on the bucket list, it's another to decide on a race and drop the money on an entry payment. Signing up provides you something to show for your family and friends; it's a gathering that you can mark as a milestone in your personal calendar. You never know, maybe you might convince some of your crazy pals to sign up with you!
Phase Two: Connect
Now you are technically "in" in the race, it's the perfect time to start building a little community who'll support and keep you going en route to your finish line. While you might have your own pre-existing team in place, here's a few activities to do if you begin from scratch. Look for a local running shop where one can take a seat and chat (even if briefly) with a fellow runner about the right footwear for you. This shop will probably provide the important information on the local run.
Phase Three: Conspire
With the event kept in together with a team to run with at least part of the time, you can now turn your focus on your marathon training program. Choosing the suitable method has less to do with the plan itself, and more to do with you...so always place yourself first when you make your decision.
Phase Four: Consistency
Whatever plan you do end up picking, your main aim is get stick to it as closely as you can. The most effective training plans are "Easy To Do," in that there isn't any super-hard sessions or not easy to comprehend guidance. The greatest goal of the marathon plan is to help you get prepared to deal with the rigors of 26.2 miles - and the fastest way to achieve that is to get you running as often as possible for as long as you can handle during that time.
Phase Five: Doubt
Nobody is ever honestly ready for competition day. Speak with any person on the starting line on race weekend and you'll hear plenty of awesome reports of overcoming obstacles like injuries, scheduling, health, etc. It's just part of what we do as runners; do your very best to stay focused and don't be afraid to request for support from the networks you've built in early phases of your training.
Phase Six: Conserve
Once you're in a running groove, you'll find that running is actually effortless. You like it, it's empowering and it's transforming who you are. So if 40 miles per week is good...then 60 or 80 must be better, right? If the 20-miler is good, a 24-miler should be better, right? Wrong!
Remember our mantra of Consistency above; getting aggressive with all or part of your training is a major roll of the dice. The gamble might help some, but they are frequently within the minority, and it's not worth it this early in your running career.
Dade is a lover of sports and he wants share to the world his passion on Marathon. Learn more about [http://www.marathonnation.us/marathon-training/the-couch-to-marathon-transformation/]Couch to Marathon and get the best [http://www.marathonnation.us/]marathon training schedule suited for you.
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What Are the Top 5 Features To Consider When Buying a Triathlon Wetsuit?

By [http://ezinearticles.com/?expert=Mike_Kirkman]Mike Kirkman
Here is a quick guide outlining key considerations to take into account when you are purchasing a triathlon wetsuit. This guide features triathlon wetsuit material right through to the manufacturer's warranty.
Triathlon Wetsuit material
The most common material is neoprene, which comes in different levels depending on your price range. Top brands coat their more expensive wetsuits with a silicon coating skin (SCS) that cuts quicker through water helping with propulsion and glide through the water. The "nano" coating on some wetsuits helps trap air between the silicon and the suit to increase buoyancy. It's important to look for a wetsuit that has different levels of thickness with the shoulder panels and arms thinner than the chest and legs. The thicker material around the torso and upper legs will help with floatation and the thinner panels help with easier movement and flexibility.
Correct fit and wetsuit construction
The wetsuit needs to fit snuggly and it should not let in any water flow. This means the wrists, ankles and neck should have a comfortable firm seal. The wetsuit construction itself should have a mixture of stitching and glue between the panels to increase the life of your wetsuit. The wetsuit will initially feel tight and hot when you first try it on out of the water. Once you enter the water it will start to feel more comfortable. Choose the correct size by using the height and weight size guides found on most online retail websites. As a rule of thumb if your body type is tall and thin then be guided more by the height and with short and wide body types go with the weight size guides.
Quick release zipper
Make sure the zipper draws all the way down the back, so the end is level with your hips. This makes it easier to put the wetsuit on and ensures an easier transition when taking off your wetsuit from the water exit. You can also use a water-soluble lubricant around your ankles to make it even easier to take off your wetsuit.
Propulsion panels and speed strakes
Rubber panels on the bottom side of the forearms act as a paddles when swimming. This helps the pull stroke and creates faster propulsion through the water. Another new feature for top of the range wetsuits include speed strakes along the chest panels and the legs. The strakes help hydrodynamic stability in choppy water and it also helps you keep a straight line in the flat, outdoor water.
Manufacturer's Warranty
If you are buying online, always check that the retailer has a warranty and exchange policy in place. Buying a wetsuit is an expensive investment, so it's important to have piece of mind if it is damaged due to manufacturing error.
For more information on a wide range of wetsuits from entry to high performance, please visit   rel=nofollow [http://www.triathlon-wetsuits.org.uk]Triathlon Wetsuits.
Mike Kirkman,
Helping you achieve your triathlon goals http://www.triathlon2win.com
Article Source: [http://EzineArticles.com/?What-Are-the-Top-5-Features-To-Consider-When-Buying-a-Triathlon-Wetsuit?&id=6327411] What Are the Top 5 Features To Consider When Buying a Triathlon Wetsuit?

Beginner Triathlon Training Tips To Help Get You Started

By [http://ezinearticles.com/?expert=Josh_Stevens]Josh Stevens
If you are new to triathlons or are considering trying your first, you may have lots of questions about how to train and race. With three sports to consider when doing the Triathlon you must put together a training plan that will help you get through your first race without a hitch. Below are some tips for beginners that should tackle some issues.
1. For your first race do not try for a long event. Keep your first races short so you can learn how to train and fine tune your racing skills. If you do an Ironman event for your first race you may not want to ever try triathlon racing again. Keep it fun so you can do this for years to come.
2. If you are worried you have to go buy an expensive road bike right from the start don't worry about it. You can get by with any road bike, you can even borrow one if need be. If you reach a point that you really enjoy Triathlons and are going to take it serious, then you could consider buying a better bike if your finances allow.
3. One important piece of equipment you must have is good running shoes. For the sake of your feet get a good pair that fit you well. Try to avoid buying a cheap pair of knock offs; they will not hold up and may make your running experience worse.
4. When looking for your first event keep close to home. No need to travel many miles unless you live somewhere that does not have races close to home. If your race is close to home it gives you a chance to check out the course or better yet do some of your training on it. This can help alleviate some race day stress because you are already somewhat familiar with the course.
5. When training for your first short distance Triathlon, don't obsess about a lot of training. You can get by with 5 or so hours a week of training for all three events. If you get addicted to it, like many of us, you will start to increase your training intensity, but that comes later.
Bottom line for your first Triathlon is to just enjoy yourself and do not take it too serious. Overdoing it at first can lead to injury and you may burn out from over training. If you find you enjoy the Triathlon you will want to seek out some good training advice to help you make improvements and start to be more competitive.
Swimming seems to be most people's biggest obstacle when training for the event and during the race. Learning how to overcome any problems you may have will be a great benefit to you. To learn more check out [http://www.squidoo.com/triathletes-swim-training]triathlon swim workouts for more information.
Article Source: [http://EzineArticles.com/?Beginner-Triathlon-Training-Tips-To-Help-Get-You-Started&id=6352293] Beginner Triathlon Training Tips To Help Get You Started

Beginners Tips For Swimming The Triathlon

By [http://ezinearticles.com/?expert=Josh_Stevens]Josh Stevens
Finding the right balance of speed and endurance in your triathlon swim can be tricky. Until you have done enough events to get a feel for the swim portion, you will have to use some trial and error. The time spent in the pool can give you some clue, but until you get out on the open water you really don't know.
When you get into the open water for the swim portion of the race you will face factors that are not an issue in the pool. You may face waves, which are going to make breathing a little more difficult or currents that will push you off course. And you will face having to cope with a crowd of people jockeying for position in the water.
These two factors are in addition to learning how to pace yourself so you are not out of steam before you get out of the water. You want to have a strong swim but you do not want to use up all of your energy before you get on the bike.
While training in the pool you might want to try to simulate a race at the distance of your upcoming event. This is one way to judge how you will respond to the event. You do not have to swim at what you think is your race pace; just go a little faster than you normally swim.
Pay attention to when you start to tire, you can use this info to know how to adjust your pace. Keep in mind that on race day your adrenalin level will be up and it can take a while to get in a groove.
If at all possible try to swim in the ocean or lake depending on where your race will be. Getting used to the water temperature, the waves and current will help you mentally when you do your race. Becoming familiar with the environment brings a level of comfort so you do not feel completely out of place.
Once the crowd starts to thin out at the start, let yourself get into a comfortable pace that you know will help you conserve energy. Keep a steady pace and when you are past the half way mark you can pick it up some if you feel up to it. When you get out of the water you should feel tired but not completely worn out.
If you are new to triathlons don't expect to pick up all of this in your first race. It takes time to learn to train and how to pace yourself. All of this comes with experience so do not get disappointed in the beginning.
Swimming seems to be most people's biggest obstacle when training for the event and during the race. Learning how to overcome any problems you may have will be a great benefit to you. To learn more check out [http://www.squidoo.com/triathletes-swim-training]triathlon swim workouts for more information.
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Advice to an Older Competitor - Treasure Your Competition

By [http://ezinearticles.com/?expert=Donald_Ardell]Donald Ardell
As a person of boundless opinions, I receive wellness-related advice requests from all over. I'm not a priest, fortune teller, advice-giving guru or even a counselor. I can run my own affairs more or less OK, at least to my satisfaction (so far), but I can't claim any rationale to justify guiding others. Sure, I can and do offer endless general commentaries on wellness matters, but that's as far as I go. Readers must assess these essays and decide what, if anything, to apply. Leave me out of it - what do or can I know about so many highly personal, yet key variables that have to guide individual choices? We are all sovereign in the sense of possessing sole personal responsibility for the choices we make that affect the quality of our lives.
Well, I'm just kidding. Getting advice is fine, provided you take all such offerings with many grains of salt as well as skepticism and critical thinking, and never forget that you really are the responsible agent for all decisions, regardless of who advised what. I'm often asked about weighty matters dealing with my three favorite wellness topics, namely, politics/sex/ and religion.
Sometimes, it's great fun - I only wish I could get rich and famous giving advice. But, it seems this is not to be, so I'll have to keep at it just for the fun involved. And there are times when I truly enjoy the process of coming up with nuggets of advice, when asked. Let me give you a fresh example.
A 60-some year-old woman to whom I shall refer only as Wendy to avoid embarrassing anyone and inviting a lawsuit wrote about what she called her "triathlete dilemma." She wanted my advice concerning what to do. Being an experienced triathlete as well as somewhat of an expert in wellness and a self-styled authority on everything concerning politics, sex and religion, I was happy to offer Wendy my advice about her dilemma.
Here is the issue Wendy faced, as she described it to me in a post this morning:
Don - Please tell me if I handled a certain delicate situation properly. I recently signed up for my first triathlon of the season. Usually, there is nobody else in my 60-65 year female division, so I am a regular occupant on the top rung of the victory stand during award ceremonies. I just love it when everyone cheers and I'm handed a plaque in recognition of my fabulous performance, even if the ceremony has to be delayed a bit awaiting my arrival at the finish line. The race directors usually bring me right up to the stage, deferring to the oldest of the five-year age categories to be first in line to be granted their due. (There are usually older male age groups but the old gals are the ones whose presence is considered a wonderment by all the other triathletes.)
When my name is called out and I stand on the top rung to accept my award, I usually close my eyes and imagine, in the most vivid fashion, the American flag being raised. I hear the powerful chords of the national anthem. I know in my mind's eye that tens of millions of eyes are glued to television sets around the globe as tears of joy flow at the wonder of my epic triumph.
All people, no matter their nationality, can appreciate the lifetime of sacrifice and single-minded dedication that led me to this stage, to this moment. I know during these moments how Lance felt standing there in his yellow jersey on the Champs Elysees at the conclusion of his seven Tour de France wins.
Of course, I have not worked as hard as Lance, in fact, I hardly train at all. I only took up the sport of triathlon to lose weight a few years ago, but never mind that. I am a triathlete. And the age group champion at that - and don't you forget it, Buster.
In any event, back to my delicate situation, or triathlete's dilemma. When I went to sign up for the race online, I got a bit of a scare: I discovered that there was actually another person in my age group! Mirabile dictu! I immediately went to last year's results to see whether this woman had done the race last year. I found that she had ~ in the 45-49 age group!! The nerve of that impostor! Trying to win by sneaking into the geezer's group. Hah! I turned her in to the race director. He, of course, assumed that it was simply a typo on her entry, but I suspect otherwise. Most importantly, I am, at least for now, the only entrant in my age group. I can follow the immortal counsel of Ashleigh Brilliant, who in one of his thousands of 'Potshots' offered these words: 'To be the best, be the only one in your group.' That's my goal, and I'm willing to enforce it, even if I have to become a birther of sorts in demanding a long form original birth certificate of all my competitors.
My question to you, Oh wise one, is this: Did I do the right thing? Should I have protested or just held my peace, mind my own business and do the best I could, come what may? I await your reply.
I advised Wendy that she made a mistake. We who are in the oldest categories need all the competition we can get, as the years go by. Without someone to race against, we can't truly win. Showing up and finishing is NOT winning. I advised Wendy to recruit, not disqualify, competitors. If necessary, offer to pay the entry fees for elderly ladies willing to enter races for which you plan to sign up. The alternative is to try to persuade younger, very slow female triathletes to "move up" to your age group. In short, Ms. Wendy, you should not have outed this impostor. You should have waited to see if she could whup you. THEN you could have outed her. If you crushed her, she need never know that you knew, the better to keep her coming back.
Contact me next time before you act so rashly.
Well, there you have it. One example of the many bits of advice I offer every day. I can't answer every request, but those who offer elegant sea cruises usually get priority attention.
Publisher of the ARDELL WELLNESS REPORT (AWR) - a weekly electronic newsletter devoted to commentaries on current issues that affect personal and social well being from a quality of life perspective. The emphasis is on REAL wellness, which is also the topic of Don's latest book. Read about it here -   https://www.createspace.com/3478226 - The "REAL" acronym reflects key issues embraced and advanced in Don's philosophy, namely, Reason, Exuberance, Athleticism and Liberty. Sample copy of Don's latest edition by request. If you like it, you can sign up - the price is right - free. Contact Don at awr.realwellness@gmail.com
Article Source: [http://EzineArticles.com/?Advice-to-an-Older-Competitor---Treasure-Your-Competition&id=6355265] Advice to an Older Competitor - Treasure Your Competition