Bike Fit
Stephanie highly recommends getting a proper bike fit prior to beginning a training plan. Most local bike stores offer a bike fit analysis.
racing
Some common racing mistakes to avoid:
#1 Going out too fast #2 Seeding yourself in an incorrect staring position and pace #3 Wearing new clothes, shoes, or trying out new gear on race day #4 Not warming up #5 Eating too much or too little prior to the race #6 Enjoy what you can do #7 Smile #8 Listen to your body #9 Trust your fitness #10 Be prepared for anything on race day...Shit happens! |
STRATEGY
SWIMMING TIPS
1) Join a masters swim program. Swimming with others in your lane will help you to get used to other bodies around you in the water. Also it will push you to keep the pace of your lane.
2) Swim in open water as much as possible
3) Learn to sight
4) Practice getting in and out of your wetsuit. Body glide and other suit glides will help with this and also prevent unwanted chaffing.
RUNNING AND CYCLING TIPS
1) Do interval training. Include several short bursts of harder intensity effort in your normal workout, with recovery periods in between. This increases your body's ability to perform at a faster pace.
2) Run on dirt, gravel, or softer surfaces as they are softer underfoot than streets and sidewalks. Trails are not only less jarring, but the uneven surfaces allow more muscles in your feet and ankles to get a workout, preventing overuse that might occur when running on a totally flat, hard surface.
3) Cycle with a group if you can for extra motivation and fun! Also in riding with faster cyclists your bound to pick up their speed.
4) Learn to fix a flat tire
5) Practice doing bricks, which is the name given to the transition workout, especially from the bike to the run. Your legs will take a little while to transition to the run when you jump off your bike, so practice bike-to-run bricks a few times before your race.
FUEL AND REST
1) Stay hydrated
2) Eat properly
3) Get adequate sleep and schedule in rest days to allow your body to recover from your workouts. Rest days are also vital for preventing injuries and burnout from overtraining
1) Join a masters swim program. Swimming with others in your lane will help you to get used to other bodies around you in the water. Also it will push you to keep the pace of your lane.
2) Swim in open water as much as possible
3) Learn to sight
4) Practice getting in and out of your wetsuit. Body glide and other suit glides will help with this and also prevent unwanted chaffing.
RUNNING AND CYCLING TIPS
1) Do interval training. Include several short bursts of harder intensity effort in your normal workout, with recovery periods in between. This increases your body's ability to perform at a faster pace.
2) Run on dirt, gravel, or softer surfaces as they are softer underfoot than streets and sidewalks. Trails are not only less jarring, but the uneven surfaces allow more muscles in your feet and ankles to get a workout, preventing overuse that might occur when running on a totally flat, hard surface.
3) Cycle with a group if you can for extra motivation and fun! Also in riding with faster cyclists your bound to pick up their speed.
4) Learn to fix a flat tire
5) Practice doing bricks, which is the name given to the transition workout, especially from the bike to the run. Your legs will take a little while to transition to the run when you jump off your bike, so practice bike-to-run bricks a few times before your race.
FUEL AND REST
1) Stay hydrated
2) Eat properly
3) Get adequate sleep and schedule in rest days to allow your body to recover from your workouts. Rest days are also vital for preventing injuries and burnout from overtraining