what to do the week before?
17
Member
226 days
Mikeroe posted 18 weeks ago.
I'm certainly no expert and I suspect everyone's different but I'll do a moderate pool workout 3 days before the race...more for confidence in the water than anything. I commute to work on bike so I make sure to take it easy the week before a race. I'm actually doing a sprint tomorrow (The Canadian in Ottawa). I ran 14k on Monday morning but I'm training for a half-marathon in September, otherwise I wouldn't have done that long run.
I think you want to keep loose but also not lose your "edge" or whatever. I think stretching is very important too, even more so before a race.
I don't think anything you can do the week before the race will help in your fitness (or race time) so take it easy, don't injure yourself and prepare mentally.
17
Member
132 days
PHunt posted 18 weeks ago.
Thank you! Sounds like great advice. I'm so anxious, I wish the race was tomorrow. I would like to place in my AG but figure thats not going to happen so my goal is basically just to have a lot of fun! Also the lake will be pretty warm 70-85 degrees and I have some nike jammer shorts that I plan on wearing. This is a USAT event are there any rules about not wearing a shirt on the bike and run? I would really like to come out of the water take off the goggles, cap, and nose plug throw my clip ins on and take off.
242
Member
1037 days
fpugsley posted 18 weeks ago.
USAT requires you to wear something to cover your torso, but they rarely, if ever enforce it, so you will always see one or two guys shirtless.
Dont try to put on a shirt in T1, either wear a tri top the whole race, or dont worry about a top.
I would train like you normally do, then go light on Thursday, take Friday off, and then on Saturday do an easy 30-60 mins on the bike, or jog easy 5k.
1292
Member
385 days
TriSooner posted 18 weeks ago.
fpugsley wrote:
I would train like you normally do, then go light on Thursday, take Friday off, and then on Saturday do an easy 30-60 mins on the bike, or jog easy 5k.
+1 sorta, I would train like you normally do (Mon, Tues, Wed), then go light short distance/high intensity on Thursday, take Friday off and focus on high-quality carbs 36hrs before race start, and then on Saturday do an easy 30-60 mins on the bike or jog easy 5k 1500 meter track with intensity and then sit on the couch the rest of the day. Doing a race-distance run the day before seems too far. IMHO.
Shutterfly | Myspace | LinkedIn | Yelp
95
Member
138 days
orangedog posted 18 weeks ago.
fpugsley wrote:
Dont try to put on a shirt in T1, either wear a tri top the whole race, or dont worry about a top.
why no shirt in T1? because you're wet?
www.theorangedog.net
skills>> spirits>> speed>>
5071
Member
1764 days
beads1985 posted 18 weeks ago.
orangedog wrote:
fpugsley wrote:Dont try to put on a shirt in T1, either wear a tri top the whole race, or dont worry about a top.why no shirt in T1? because you're wet?
Ever try putting on a tri top when you are wet, or any shirt while you are wet? ;-)
Nothing to it, but to do it
95
Member
138 days
orangedog posted 18 weeks ago.
yeah - I slip on a sleeveless mesh dri fit every time I get out of the pool. maybe it's no problem because it's not skin tight.
www.theorangedog.net
skills>> spirits>> speed>>
5071
Member
1764 days
beads1985 posted 18 weeks ago.
fpugsley wrote:
USAT requires you to wear something to cover your torso, but they rarely, if ever enforce it, so you will always see one or two guys shirtless.Dont try to put on a shirt in T1, either wear a tri top the whole race, or dont worry about a top.
I would train like you normally do, then go light on Thursday, take Friday off, and then on Saturday do an easy 30-60 mins on the bike, or jog easy 5k.
If you are going with just jammers, wear a tri top, or have a light running tank top with BIG armholes and headhole.
If it is a USAT event, you can probably get away without a shirt, but if you think you might be in the top in your AG, I would wear a top. They could DQ you for no top.
As far as the time before, take it easy on long workouts. I wouldn't go more than 30-40 minutes in anything. Don't do any super high intensity stuff. Push yourself a little. Take it real easy the day before and try and get a nap in and get to bed early.
Nothing to it, but to do it
242
Member
1037 days
fpugsley posted 18 weeks ago.
orangedog wrote:
yeah - I slip on a sleeveless mesh dri fit every time I get out of the pool. maybe it's no problem because it's not skin tight.
That's probably doable, but personally, I would not want a loose running singlet flapping around in the wind for my whole bike leg.
191
Member
396 days
dollfin04 posted 18 weeks ago.
I usually do short workouts the week before with race intensity intervals thrown in. The day before I do pretty much nothing. This is my first season, but I've really started to hate the week before a race. Granted its only a week, but the not training part makes me slightly neurotic and irritable (its the new PMS) and I find myself obsessively going over my race bag.
http://dollfinkate.blogspot.com/
"Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming : WOW!! What a ride!" ~Dean Karnazes 'UltraMarathon Man'
5071
Member
1764 days
beads1985 posted 18 weeks ago.
fpugsley wrote:
orangedog wrote:yeah - I slip on a sleeveless mesh dri fit every time I get out of the pool. maybe it's no problem because it's not skin tight.That's probably doable, but personally, I would not want a loose running singlet flapping around in the wind for my whole bike leg.
It is only sprint distance, and you can tuck it into your tri shorts/jammers
Nothing to it, but to do it
95
Member
138 days
orangedog posted 18 weeks ago.
beads1985 wrote:
fpugsley wrote:orangedog wrote:yeah - I slip on a sleeveless mesh dri fit every time I get out of the pool. maybe it's no problem because it's not skin tight.That's probably doable, but personally, I would not want a loose running singlet flapping around in the wind for my whole bike leg.
It is only sprint distance, and you can tuck it into your tri shorts/jammers
Maybe once I get over 18 mph I'll spring for the tri top, and at 20 mph the tri bike. :)
But at my lowly 15 mph, the drag is minimal. ha ha
www.theorangedog.net
skills>> spirits>> speed>>
17
Member
132 days
PHunt posted 18 weeks ago.
DANG, 15MPH??? What are you riding?? I ride an 04 Felt B2 with Zipp 404's and averaging 23mph is not unusual for a sprint length, 10miles. Yesterday I did a trial run of the race and managed 58:47...The race course is much more difficult than the terrain I practiced on but still not a bad practice run. Thanks for all the advice. My knees are starting to feel the weeks of training so I think I'll start taking it easy while getting ready for the race. I think I'll also find some kind of shirt to wear, I'd hate to be DQ'd for anything.
758
Member
357 days
jsk85 posted 18 weeks ago.
PHunt wrote:
DANG, 15MPH??? What are you riding?? I ride an 04 Felt B2 with Zipp 404's and averaging 23mph is not unusual for a sprint length, 10miles.
If you don't come from a biking background, first race speeds around 15-17MPH is not that uncommon.
You have some pretty high end gear, so I'd assume you've done your share of biking. My first sprint tri bike avg was in the 16s on a hybrid bike...it takes time to get up to your speed, which will be on top 10-15% of the bike leg rank overall...remember not everyone is where you are in there fitness
17
Member
132 days
PHunt posted 18 weeks ago.
I guess I just wasn't aware that 16mph was a common average speed... It does make sense though, I didn't mean any disrespect.
699
Member
233 days
jtrimom posted 18 weeks ago.
dollfin04 wrote:
I usually do short workouts the week before with race intensity intervals thrown in. The day before I do pretty much nothing. This is my first season, but I've really started to hate the week before a race. Granted its only a week, but the not training part makes me slightly neurotic and irritable (its the new PMS) and I find myself obsessively going over my race bag.
I am so with you- I don't really taper for a sprint as I am using them as training days, but I am already dreading the taper for my HIM in november. I am not pleasant to be around if I don't get in a good workout! the new PMS = PRT (pre race taper)
95
Member
138 days
orangedog posted 18 weeks ago.
yeah, I should clarify that I'm riding a MTB 29er with plenty of heavy gear and components (doing an off road in a month and a half). and I'm not in the shape I used to be in. and I haven't ridden a bike in probably 7 years. and I need to adjust the cockpit a bit.
I'm hoping to hit 18 mph on this bike soon though - just need to get back in rhythm.
anyways... sorry for the threadjack
www.theorangedog.net
skills>> spirits>> speed>>
758
Member
357 days
jsk85 posted 18 weeks ago.
PHunt wrote:
I guess I just wasn't aware that 16mph was a common average speed... It does make sense though, I didn't mean any disrespect.
I didn't mean to come off critical...and for sprints, 16mph is probably low, but 18mph will be right around middle of the pack from what I've seen...people over 20mph are in the top 25% and so on...
I just didn't want OP to have self-confidence issues going in...I've seen people talk themselves out of doing tris b/c they think they'll be too slow in a leg and embarass themselves.
Enjoy your speed, though...I'm jealous, but hopefully won't be for long (assuming I keep getting faster)
122
Member
239 days
cutiger95 posted 18 weeks ago.
Also from my research it depends on the course. The local sprint that I am doing this coming Sat. the winner averaged 21 mph on the bike (20k) last years. It is in the foothills of the appalachia's and called the "Tri the Ridge".
The worst biker notched in at an average of 9.4 mph.
Median speed was 15.5 mph.
So I think not only does it depend on you it also depends on the course you are riding or running. So comparing times is really a tough thing to do unless it is accross years on the same ride.
Well, I like all of you recently fell in love with the Triathlon. I've been a runner all my life but didn't realize how much I was missing out on the fun and competition of the Triathlon. For the last six weeks I've been training for my first sprint. I've done bricks, speed, and endurance exercises, probably needed to spend alot more time in the pool but overall I feel pretty good. What exactly do I need to be doing this week? I know I don't need to push myself like I have been for the last six weeks, but I also don't need to sit on the couch. Can anyone recommend some light exercises I should be doing to prepare for next week?