Training Tips

Tri for Our Veterans is off to a BOOMING start with 110 people signed up so far. Very exciting. Last year, we had 400 registrations and we will surpass this number by May.

I am often asked questions about the race-- is it a good race for 1st timers, is the ocean swim scary, how should I tailor my training, and will the sandy beach run slow me down. Here are some answers and a few training tips:

1st Timers? Yup, more than welcome. Last year, 40% of our racers were "rookies" and 99.85% finished. Pretty good, huh? The Sprint Distance is a great way to experience a triathlon. All of the distances are as short as possible and you can practice the various legs (see training tips below).

Ocean swim scary? Are you kidding? A scary swim, to me, is a stagnant, land-locked lake or pond with yucky run off (when it rains, dog/goose crap and other stuff finds its way into the pond), low visibility, and who knows what on the bottom. In the ocean, you are swimming in a very clean, visible water table. Our race is staffed by Sea Isle City's Beach Patrol, who can be at your side in seconds, thanks to their outstanding training and equipment (jet ski!). The Beach Patrol are in the water with you and surround the swim course. Plus, we also set our swim course to go WITH the current...you'll be out in no time. Last year, the average time in the water was under 14 minutes (fastest was 6 mins, slowest was 19 mins).

Slow, sandy beach run? Running on the beach is certainly different than running on the sidewalk. Will it be slower than running a 5k on the streets? Yes, but our average times map consistently with the garden variety 5k road race--- meaning, not that much of a difference. One suggestion is to try and do a training run on the beach. Another tip, find the hardest piece of salty beach line and stick with it. Positives--- running next to the ocean is just awesome.

Training tips? My fist triathlon was the Avalon Islandman, a race I still go back to every year-- wonderfully run and the course is very similar to ours in Sea Isle (same distance too). Looking back, I would have done a lot of things differently. Here are a few suggestions:

1. Plan backwards: Race date is May 23rd. Plan your training from that day and march backwards on the calendar. You'll want to hit certain milestones in training (run "X" miles, Bike "Y" miles). Try to "peak" or hit your longest distances in early May. You'll want to leave two weeks to taper off your training. The body needs to rest.

2. Do a "Brick": A brick work out means you are putting two training sessions back-to-back. I suggest doing a bike ride followed by a run. When getting off the bike, some racers experience "jelly" legs and you'll want to have that experience when hitting the run. Try it out-- do a mock race if you need to. By doing a brick, you'll eliminate the surprise feeling of jelly legs.

3. Distances: Because this is a Sprint distance (400m swim, 12.3 mile bike, 3.1 mile run), there is no need to train at heavy distances. It is more important to consistently hit the distances. For instance, training for the run portion does not require you to log 40 miles a week or a 10 mile run. Instead, focus on doing 3.1 miles well-- hone in your speed by running hills, completing a brick, and having the confidence to do all three segments.

4. Average finishing time: Last year, the average finishing time was 1 hour, 28 minutes. By May one of your goals (if this is your first triathlon), should be to exercise for over an hour. Preferably, work out for 90 minutes-- any type of cardio will do and any combination. The Brick I suggested? Maybe a goal for you is to be able to bike for 60 minutes and immediately switch to a 30 minute run. If you can do this by May, you can complete the race.

5. Plan your work, work your plan: Using the "backward calendar", you have laid out your workout plan for the race. Now do it! Sounds easy, but so many people have already given up on their January 1st resolution of getting in shape. Don't be that guy/girl.

See you soon in Sea Isle City...133 days before the race.
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