The swim is the shortest event in
the triathlon, so not always the best return for time invested. But if you can’t swim, you can’t get to the bike or the run, so it is very important in that respect. Make sure you can swim the required distance in the open water, which is not the same as a pool. If you get tired on the run, you
can walk. If you get tired on the bike, you can coast, change gears and rest going downhill. But if you can’t swim, it’s much more difficult to rest. Three workouts per week in each
discipline should be sufficient for a first triathlon up to Olympic dis- tance. Once per week, combine a swim and ride as well as a bike and run. A fourth workout may have to be added when training for longer events, but not every week or in all disciplines. This is where it gets complicated and a coach becomes useful.
The science of training can be
very complicated, but it doesn’t need to be. The basic principle is simple: train enough to get to the finish line. Once you can do that and you decide to improve your time, add speed or strength sessions once or twice weekly. To do this, pick an intensity you can maintain for 15-20 minutes. Train at that intensity once or twice a week and get used to it. When your system adapts to that in- tensity, either add a bit of volume or turn the intensity up a notch. Train at the new intensity until your body has adapted and repeat. A few weeks before the big day,
start to practice changing from swim to bike and from bike to run. It takes practice to switch physiologi- cal activities along with footwear, helmet and sunglasses. When you get on your bike after swimming, there won’t be enough blood in your cycling muscles — it takes a bit of getting used to the feeling of
22 ottawaoutdoors
NAME Try-a-tri
Sprint Olympic
Half Ironman Ironman
SWIM (M) 1-200
500-750 1500 2000 3800
CYCLE (KMS) 5-10
20 40 90
180
RUN (KMS) 2-3
5 10 21.1 42.195
For more information on triathlons in and around the National Capital Region, as well as Ontario, check out the following web sites:
www.trirudy.com www.sportstats.ca www.somersault.ca www.ottawakidstri.com www.triathlonontario.com
for local happenings and discussion groups for all race results and schedules
for triathlons and races in eastern Ontario
for information on kids triathlons in the Ottawa area for official site of triathlon in Ontario
www.triathlonontario.com/kos for information on kids triathlons in Ontario
www.zone3sports.com www.triathlonottawa.com
for personal triathlon training for triathlons in our Ottawa region
empty legs while the body diverts the blood to where it is needed. The same can be said for the transition from bike to run. The more often you do these transitions, the easier they become. When you’re comfortable with the
distance and the transitions, you’re all set until race day. On race day, be sure to know the
routes — it’s your responsibility. Be sure to understand the tran- sition zone layout. They are not always simple, and are often in a state of mass confusion. The more familiar you are with where and what you are doing, the smoother your day will be. • Know where your bike is located and how best to find it from the direction you will be coming out of the water.
• Know where the BIKE OUT gate is located from your transition spot.
• Know where your bike is from the BIKE IN gate.
• Know the way to the RUN OUT gate from your transition spot.
OTHER HINTS
• Pick up your ChampionChip from the green ChampionChip tent and strap it on your ankle right
away. This is a computer chip pro- grammed with your race informa- tion. When you pass over the mats along the course, your times are recorded for the results. No chip, no time.
• No bare torsos except in the swim. • No outside assistance. If some- thing breaks, either you or a race official must repair it.
• There is no drafting allowed — you can’t ride within an imaginary box surrounding another cycling which is three bike-lengths long from their back wheel and two metres wide.
• Always pass on the left, and then move over to the right. Never pass on the right.
• Your chinstrap must be secured at all times while the bike is in your possession. Put your helmet on and secure it before you touch your bike and don’t undo it until your bike is completely racked. This should be the last thing you do in transition on the way out to the run. —Rick Hellard has been competing in running, cycling, triathlon and cross- country ski races for more than 25 years. He is the owner of Zone3sports: Multi-Sport Training Programs. /OO
www.ottawaoutdoors.ca
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