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Information for Beginners TriWisconsin, Julie Okeeffe
Below is just a bit of info that beginners might find helpful. We will add to this content as we think of other things.
Race Distances Swim Bike Run Approx. Training Sprint 400 meters 15 miles 3.1 miles 6 hours/week Olympic 1500 meters 25 miles 6.2 miles 8 hours/week Half Ironman 1.2 miles 56 miles 13.1 miles 10 hours/week Ironman 2.4 miles 112 miles 26.2 miles 14 hours/week
Expenses
Now: Bike $800 Bike shoes $ 80 Bike pump $ 30 Watch with stopwatch $ 30
Later: Aerobars $100 Heart rate monitor $100 Wetsuit $200
Annual expenses: TriWis membership $ 35 USAT membership $ 30 Triathlete magazine subscription $ 30
Average sprint race cost $50
Sprint Races Close by: Lake Mills 50 miles beginning of June Delavan Lake 50 miles beginning of June Elkhart Lake 60 miles early June Kenosha YMCA (Kansasville) 30 miles early June Big Foot (Lake Geneva) 50 miles late June Janesville YMCA 70 miles mid July Pewaukee 20 miles mid July Spirit of Racine 40 miles late July Camp Whitcomb (Hartland) 30 miles mid August Pleasant Prairie 40 miles late August Lake Geneva Series (Fontana) 50 miles early September
Overnight recommended: Green Bay 120 miles mid June High Cliff (Sherwood) 90 miles late June Pardeeville 100 miles beginning of July Mighty Wolf (Winneconne) 90 miles beginning of July TDS Oshkosh (Winneconne) 90 miles mid August Waupaca 120 miles mid August Manitowoc-Two Rivers 90 miles late August Devil’s Challenge (Baraboo) 120 miles mid September
Humongo event: Women’s Danskin (Pleasant Prairie) 40 miles early July Shoes Why: Have you tried running without them? jeesh. What: Go to a reputable running store and nope, footlocker is not one of them. Rodiez and Instep are both running stores with knowledgable staff to help you select the proper running shoe that will match your running style.
Advice: You cant borrow these things. Go get one. Spend the $90 dollars. Your knees will thank you for it.
Bike Why: It won’t be too much fun if you try to do a triathlon without a bicycle.
What: Any kind of bike is acceptable in any triathlon. There are no rules against what bike to use on any distance. What you will most often see are road bikes and triathlon bikes (those with cool aero bars). Advice: It is all about pedals. If you are just trying out the sport, use whatever you have, borrow or rent. You will soon find out what kind of investment you want to make into the sport. Picking a bike is much like picking a car. Consult a bike specialist and consider let them know your goal for the sport. Talk to your teammates and ask for their experience. Popular Brand: LOTS and LOTS Price: $800 to unlimited. Wet Suits
Why: Wet suits both keep you warm and help you stay afloat. Advice: Suit should be very snug to keep water from streaming into it. Sleeveless and above-the-ankle are much easier to remove quickly. Consider getting a neoprene surf cap if you want to keep your head warm. You can also buy removable sleeves (arm warmers) to go with a sleeveless suit. Popular Brands: Promotion, Quintana Roo, Orca, WetZoots Price: Long-sleeved around $250, Sleeveless around $180
Heart Rate Monitor
Why: Training is most efficient when you vary your workouts day-to-day to focus on speed, strength, and endurance. Each of these is associated with a different heart rate. Advice: You can get entry-level monitors for less than $100. The more expensive monitors can collect more data and allow you to download the data to software packages that analyze performance. Choose one that fits your desire to analyze. If a formula such as HR ÷ RPM × Oxygen usage makes your eyes glaze over, stick with a simple monitor. If you live for analysis, go for a high-end monitor. Popular Brands: Polar, Timex Price: $100 - $350
Aerobars
Why: Because they are cool! Aerobars puts you in a more aerodynamic position. To make you go faster or to conserve more energy. However, being in the aerobars compromises your power position and comfort on the bike. This is the ongoing give and take, power versus comfort. Consult a bike fit specialist to know more and see if this is an option for you. Advice: Consult a bike fit specialist. Popular Brands: Profile Design, ITM Price: $60 - $300
Recommended Books
General: · 12-Week Triathlete: Train for a Triathlon in Just Three Months by Tom Holland (2005) · First Triathlons: Personal Stories of Becoming a Triathlete by Gail Waesche Kislevitz (2006) · Inside Triathlon Training Diary: A Weekly Log for Tracking Your Multisport Fitness by Joe Friel (2002) · Training Plans for Multisport Athletes, by Gale Bernhardt (2000) · Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, XTERRA, Ironman, and Endurance Racing by Gale Bernhardt (2006) · Triathlete’s Training Bible, by Joel Friel (2004) · Triathlon 101, by John Mora (1999) · Triathlon Swimming Made Easy: The Total Immersion Way for Anyone to Master Open-Water Swimming, by Terry Laughlin (2004) · Triathlon Training Basics, by Gale Bernhardt (2004) · Triathlon Workout Planner, by John Mora (2006) · Your First Triathlon, by Joel Friel (2006)
Focused on women: · Triathlon for Women: Triathlon: a Mind-body-spirit Approach for Female Athletes (Ironman Edition) by Lisa Lynam (2006) · Triathlon Log, by Sally Edwards (2000) · Triathlons for Women, by Sally Edwards (2002)
Distance: · Going Long: Training for Ironman-Distance Triathlons, by Joel Friel (2003) · Nutrition and Endurance: Triathlon, Where Do I Begin? (Ironman) by Sheila Dean (2005) · Sports Nutrition for Endurance Athletes, by Monique Ryan (2002) · Start to Finish Ironman Training 24 Weeks to an Endurance Triathlon by Paul Huddle, Roch Frey, and T. J. Murphy (2004) · The Perfect Distance: Training for Long-Course Triathlon, by Tom Rodgers (2006)
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