Sunday, May 11, 2008 Login



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Tischer Porsche

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Princeton Sports






Sheraton Columbia Hotel

Official Nutritional Bar






ASK THE TRI-GIRL


Below are some helpful hints to answer any questions that you may have while preparing for the IronGirl Columbia Triathlon journey. The page is a work in progress, so feel free to email some of your questions/ideas that you would like to see included. We can't promise that they will all be included, but we'll try to continually update this page with new ideas. If you scroll all the way through the helpful hints section, you will see some questions your fellow IronGirls have sent in! Don't be shy -- there is definitely someone else with the same question that you may have.

Good Luck with your training and be safe!
Setting up a transition area:

It's always a good idea to do a "mock triathlon" before your big day. This will enable you to practice setting up a transition area and also get used to the way your muscles feel as they progress from swim-bike-run.


Swim – Bike:
* Bring a towel to dry off or to have to sit on while putting on your bike shoes.

* Put your sunglasses inside your helmet in a position ready to slide on.

* Put your helmet facing the correct direction so you can put it on quickly. Be sure the strap is unbuckled.

* If you have aero bars on your bike, you can put your helmet on top of them.

* Have your socks (optional) and shoes placed so they are easy to slide on.

* You can rack your bike either facing forward, with the brakes or handlebars over the bike rack, or you can rack it facing backward with the seat hooked up under the bike rack. Usually it is easier to get your bike off quickly if you rack it by the seat.

* Be sure to buckle your helmet before you remove your bike from the rack.

* If you wore just a swimsuit for the swim, and you want to wear bike shorts (optional) for the cycling portion, dry off your legs as much as possible.

* You will be given a number to affix to your bike frame. You want to put this on your top tube (the bar from handlebars to seat post) or on your seat post, depending upon which is easier. Be sure that it will not interfere with your legs as you pedal.


Bike – Run:
* Have your running shoes and socks (optional) setup with the laces open ready for your foot to slide in.

* You can choose to put either elastic laces (require no tying) or a lace locking device (it slides up your lace to hold it in place) if you want to make this transition a little faster.

* Have a hat or visor (optional, but recommended for hot weather) placed where it is easy to grab.

* Have any energy products/drinks ready that you would like to have prior to starting the run. There are always drinks available as soon as you are leaving transition if you don’t want to provide your own.

* You will be given a race number to be worn during the run. You can either pin it to the front of your outfit that you will wear or you can purchase a "race belt" and affix it to there. A race belt is an elastic belt that you can easily clip your number on and then snap the buckle around yourself. Remember that your race number must be on the FRONT of you at all times during the run!


Swim Tips:

* On race morning, you will be "body marked" by a volunteer. Your race number will be put on your arms and legs. This is used as identification during the swim. Be sure that you find the body marking area on race morning. It will be announced over the loudspeaker numerous times throughout the morning.

* Don’t ever panic. There is always a water safety crew out on the course should you need help.

* The water in the lake is not clear...you will not be able to see the bottom. To practice getting used to this and learning to swim straight (when there isn't a line on the bottom to follow), close your eyes for a few strokes during your practice swims at the pool. This will help you to learn if one arm is stronger or more efficient than the other and give you something to improve.

* Wear your goggles under your swim cap to prevent them from falling off or being kicked off.

* If you are not confident in the water, stay toward the back of the pack prior to the start and let others start ahead of you. This way you will be able to move at your own pace and no one will interfere with you.

* If it is an in-water start, prior to the race practice treading water for a few minutes and then beginning your swim workout. At the race, you can stay back as close to an area where you can stand until the gun goes off for your wave.

* If another swimmer collides with you during the swim, relax and try to move slightly out of the way.

* Every few strokes, lift your head out of the water to “sight” where the buoys are. The goal is to swim a straight line toward each buoy to reduce unnecessary mileage.

* If you get too winded, turn over and float on your back until you feel comfortable starting again. Worst case scenario, you can always request help and one of the water safety team will pull you out (but we have confidence that you won’t need this!)

* As you approach the end of the swim course, swim as far as you can and then stand and walk in the last part. Be very careful when you first stand up because your equilibrium may be slightly off.

* You can take off your cap and goggles as soon as you would like.

* Run/walk up to the transition area to begin your bike leg.

* There will be water available as you exit the swim. It will feel good to splash some of it on your face as you head up toward transition.

Proper Cycling Rules & Etiquette:


* You must buckle your helmet BEFORE taking your bike off the rack.

* Walk/Run your bike out of transition to the "bike mount" line. This line will be just outside of the transition area and will be marked. Be sure you are off to the side of the road and out of the way of others when you get on your bike.

* Always stay to the far right side of the road while riding the course.

* You must always ride single file unless you are passing someone. Do not ride side-by-side with any other participant.

* Do not ever cross over the yellow line.

* If someone says “on your left”, it means they are trying to pass you (on your left) and you should be sure you are as far right as possible. Do NOT turn to look because you may accidentally swerve out.

* You can only pass someone on their left and after passing them, you must move back in to the right side of the road.

* USAT rules require you to not get closer than 7 meters to any other participants' front wheel when you are approching them from behind. Otherwise “drafting” is occurring and the person who is drafting will be penalized.

* Do not weave back and forth when trying to climb a hill. This could endanger a fellow participant coming from behind you.

* If you need to get off your bike for any reason, be sure that you are not impeding the progress of anyone else.

* Slow down when you need to turn and be sure that the foot on the side that you are turning is at the top of the pedal stroke (you don’t want it at the bottom or it could scrape the ground).

* As you are nearing the end of the course, be sure to shift to an easier gear and let your legs spin a little more freely. This will prepare your legs for the run.

* Be sure to listen to the volunteers as to when to slow down as you are approaching the “dismount” area. This is where you will be required to get off your bike and walk/run it the rest of the way into transition.

* Rack your bike in your correct spot on the bike racks and THEN unbuckle your helmet.


Running Tips:


* RELAX. This is the most important part of running. Keep your face relaxed, don’t hunch your shoulders, and shake out your arms to relieve any tension.

* If you feel stiff after getting off your bike, take a few seconds to stretch out at your transition area to prepare for the run. It is normal for your legs to feel a little "rubbery" for the beginning of the run.

* Take in whatever fluids and calories you have practiced with prior to the race. Do not try anything new on race day!

* Focus on having a good rhythm to your breathing. Some people like two breaths in and one out, others prefer two breaths in and two out….it’s up to whatever feels relaxing for you.

* When you get to a hill, drop your arms and lean slightly forward to give you a little momentum up the hill. You may also find it much more comfortable to shorten your stride. Push all the way through over the crest of the hill.

* On the downhills, drop your arms slightly to relax out any tension and lengthen your stride. Try to “let-go” while still remaining in control (don’t lean backwards and halt your progress).

* Keep your eyes looking forward toward the ground about 15-20 feet ahead of you or keep your eyes on the shoulder of someone ahead of you. If it helps you to maintain a good pace, try to match the stride of the person ahead of you.

* Concentrate on having the movement of your arms in a forward motion only (don’t let them cross over the mid-line of your torso). This will help to propel you forwards.

* Think positive and motivational thoughts….e.g. “I feel light and free”, “I am flying”, “The ground is hot, so I need to keep my feet moving quickly”, “My breathing is so relaxed, I know I can go faster”, etc.

* Keep your eyes on the shoulder of the person in front of you and keep working on getting closer to that shoulder. Once you pass that person, look for the next person ahead of you.

* It is perfectly acceptable to encourage or cheer on someone that you pass, or even someone that passes you!

* When you know the finish line is soon, try to pick up your pace and SMILE! There is a professional photographer at the end to take your photo! Know that you accomplished something that few women ever do... and be very proud of yourself!


Miscellaneous:


* What to wear? -- Some people wear a swimsuit the whole time. Others will put bike shorts on top of their swimsuit after the swim (challenging to do with wet skin). You could also wear a pair of Tri-Shorts throughout the entire race -- they are a lightweight bike short. The benefit would be the padding. They usually cost around $50 and can go from water to land...Tyr makes nice ones...shorter or longer. Since there aren't any changing tents in transition, you won't be able to strip down, so plan on just layering on top of whatever you swim in. Some people will wear running shorts...but they won't give you any padding for the bike portion. Experiment with different things and see how comfortable you are riding the bike with whatever you wear. If you belong to a gym...practice swimming and then getting on a stationary bike to see how it feels.

* Since your bicycle chain is on the right side of your bike, it’s best to wear your timing chip on your left ankle.

* You can use whatever type of bicycle that you like...triathlon/road bike, mountain bike, or a hybrid. The difference is that the lighter and more areodynamic the bike, the faster you will be able to go. But in this race, there are many different types of bikes. Don't feel as though you have to buy a new one, but if you decide to buy a bike...consider a used one also. Be sure that the bike is the correct size (when you have your foot on the downstroke of the pedal, your knee should be slightly bent) and be sure you learn how to change and pump up your tires (it's really not that hard!).

* If possible, ride the bike course prior to the race so you know when the hills will be and what gear you will need to be in. Be sure that you shift gears while you are pedaling.

* Practice everything about your race prior to race day….e.g. do a workout that has a little bike ride and then immediately start a run (these are sometimes referred to as “bricks”), practice with all your fluid and caloric needs to be sure that everything agrees with your stomach, set up a mock-transition area so you can practice how it will look and feel at each stage of the race.

* Do not try anything nutritionally new in the race that you haven’t tried in practice.

* What to expect at registration? -- You will receive a packet that will contain your race numbers for the bike and run, your T-Shirt and other race premiums, a wristband that will be affixed immediately on your wrist (and is to be worn until you leave the race site on race day), and a timing chip. There are pre-race meetings throughout the weekend that will explain how the race is organized and what to expect and will answer any questions that you have. Plus there are a ton of volunteers available to assist you with any questions/concerns that you may have. Don't be embarrassed to ask a question...there are probably at least 10 other women who have the same question!!

* If you would like to read further about the USAT rules governing the sport of triathlon click here.



Questions Received:

If I get a flat tire near the end of the bike portion, is it OK if I walk/run my bike into transition instead of changing the flat tire?
Yes, you are allowed to walk or run your bike into transition. You cannot leave your bike, you must bring it with you and rack it in the transition area. If you choose to do this or if you choose to change the flat tire, please remember to be courteous to the other participants and stay off to the side of the road.

If you are swimming and get into trouble or panic, if you hold onto one of the buoys or onto a safety boat, are you able to continue in the race or are you disqualified?
First of all, always remember that you can float on your back. Or just tread water. Practice both of these techniques during your swimming practice. It is allowed to hold onto a buoy or a boat to rest but you cannot make any forward progress (e.g. the boat cannot tow you). If you have to receive aid (or need to climb into a boat), you will not be allowed to continue in the race. But, don't worry -- if you practice your swimming, practice floating on your back or treading water and breathing deeply to relax, you won't have any problems. We realize that in this race, the part that women are most afraid of is the swim. If you practice your swimming knowing that in the race you will not be able to see the bottom of the lake, and that there will be other people possibly swimming into you, this reduces much of the anxiety. Knowing what to expect is the best way to tackle your fears.

How will I know where my bike is in the transition area?
You will be racking your bike the day before the race. Then on race morning you will be allowed into the transition area to set up your helmet, shoes, run gear, etc. The best way to familiarize yourself is to actually go to the area where you will run up from the swim finish, and count off how many rows you are away from the entrance and how far into that row your bike is racked. It is NOT allowed to put balloons or ground markings of any kind on the transition racks or surrounding areas. BUT you can place a bright colored towel or shirt on your bike so you can spot it more easily. Also look for natural landmarks such as trees. All the rows will also be numbered by race numbers, so be sure to memorize your own race number.

Can I wear shoes to walk over from the transition area to the swim start?
Yes. If you have someone who can take them from you before the swim start, that is the best. Otherwise, whatever you leave in the swim start area is collected into garbage bags after all the swim waves are in the water. If you decide to leave a pair of shoes/flipflops as trash, please be courteous and leave them near a trashcan or in a pile with others. This will aid the volunteers who clean up the area. We try to leave these garbage bags available until the end of the awards ceremony.

What should I plan on eating and drinking?
You will hear this answer to many questions....Never try anything new on race day! Whether this is food, clothing, swimsuits, goggles, etc. Always practice with whatever you are planning to use. As for nutrition, each person will have a different needs and stomach tolerances. Prior to the race, experiment with different foods/drinks during your training. A good rule of thumb is to eat a good quality meal that is carbohydrate based (e.g. pasta) the night before - try and be finished by 7pm. Then eat something very light in the morning that is mostly carbohydrate based (toast, oatmeal, etc. -- you'll find your own favorite during training). Be sure to bring a waterbottle for your bike and an extra waterbottle to sip from prior to your wave start. No glass containers of any kind are allowed in the transition area or on the race course. Remember that you will be at the race site for a few hours before your wave goes into the water. You should be able to complete the race without many more calories. Some people will have sports gels either on the bike or before/during the run (Clif Shot is a sponsor of the race and makes Clif Shot energy gels and also Bloks - these are a great option and worth trying). But it really is a personal preference and what works for one person may not work for another. My only personal recommendation is that you stay away from dairy products the night before and race morning...I find these much harder to completely digest.

What do I do if there is a pack of cyclists in front of me and I want to go around them?
The race course can get a little crowded in areas. Hopefully, all participants will be aware of proper cycling etiquette and rules (no drafting, single file riding only, etc.). But at no time what-so-ever are you allowed to cross the yellow line. This will immediately disqualify you from the race and is also a huge safety risk. The roads are not closed to traffic and there will be cars trying to get around all the participants. If you come up behind people who are illegally riding side by side, yell out loudly, "On your left" and stay safely behind them until the person who is illegally out toward the middle of the road moves over to the far right. We try to let everyone know what the rules of cycling are, but we also know that many people are beginners, so please be polite to your fellow competitors when you are passing them. And if you are in doubt if you can safely pass someone, just wait a few more seconds until the passing lane becomes clear.

I've heard people talk about doing a "brick". Can you explain what that is?
It is a training method used to prepare your muscles for getting used to the transition from cycling into running. For example, you would cycle 20 miles and then get off the bike and begin a short run within a few minutes. This would simulate what your legs will feel like on race day. You could incorporate different lengths of "bricks" into your normal training routine...i.e. longer bike, shorter run. Shorter bike, longer run.

What will it be like after I finish the race?
Immediately after you cross the finish line, there will be a volunteer to help take off the timing chip from your ankle. After that, you will walk through the finish area, obtain any medical treatment if necessary and then be free to roam around the post race area by the finish line, or walk up the hill to the pavilion area where there will be plenty of food and drink. The results are posted as soon as the timers collect all the data and the awards are held in the area by the food tent. It is OK if you want to bring a lawn chair to sit on, or there is plenty of grass in the area. I recommend bringing a change of clothes so you can get out of your sweaty gear.

Do I need to buy special shoes for cycling?
This is your choice. There are 'clipless' pedals and shoes - these are a special cycling shoe with a cleat on the bottom that will lock into your pedals. Your foot is secure in the shoe and since the shoe is locked into the pedal, you will have the ability to pull up on each pedal stroke and generate more power with each pedal rotation. It will also position your center of power over the correct part of the pedal to maximize your effort. But they are not inexpensive, so you have to decide if it's worth the investment. The shoes should be purchased to be tighter than a running shoe since you don't want your foot to have much movement inside the shoe. There are many different options and brands, so be sure to do some research before you make a purchase. If you don't want to invest that much money, or if you don't feel comfortable with your foot being locked into your pedal, then you may just want to have "cages" on your pedals. These will allow you to wear your running shoes and you are able to easily slide in and out of the cage.
At the race, there will be all different kinds of bikes, pedals, shoes, etc. So whatever you feel comfortable with is the best choice!

Are there any training groups in the area?
If you live in the DC area and are looking for some female training partners, try Team Luna Chix. They offer group swims, rides and run. And it's free to all who are interested! Contact a team member for more information.
If you live in the Columbia area, contact Princeton Sports for information about their group bike rides.



If you have some questions or ideas of items you would like to see included in this page, please email us and we will do our best to post your question and your answer!

phone: 410-964-1246
email: events@tricolumbia.org

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