I think it’s time for a tri training update! My next race is the NYC Triathlon on August 3rd; I’ve got six weeks to go. I’m going at it solo this year (last year I did Team in Training) and its presented some challenges. Based off my past experience and various online training schedules, I made the below schedule for myself (highlighted items I’ve done):
It’s a nice mix of cycling classes, swimming, running and brick workouts (bike then run). I’m currently teaching five classes each week which has cut into my potential training time. Sure, it’s time on a bike and it helps, but it’s not as effective as a workout where I’m not leading the class.
As it has been in years past, my swimming is majorly lacking. I’ve gone swimming about three times when my schedule has me going once a week. Ya know, sometimes I just can’t fit it all in! And since swimming isn’t my favorite thing, it gets the ax pretty quickly.
Overall I’d say my training is going okay. I’m getting a lot of workouts in; I wish I had more free time to fit in longer and more challenging workouts but with a busy schedule that’s not always in the cards. While Team in Training was annoying schedule-wise, it did have me participating in three weekly workouts and I was able to do them alongside friends and coaches. I’m pretty well-versed in triathlons (this is my 5th NYC tri) but it’s nice to have support along the way.
If you’re in the same boat as me and have a tri coming up, let’s think about our goals and where we should focus our energies. The NYC Tri is soon and so is CGI Racing’s New Jersey Tri (7/19), here are my tips to prep in the weeks leading into your race:
- Swim once a week: this will help you get comfortable with your stroke. If you can find open water, do a swim or two outside and practice with sighting and feeling comfortable in murky water (pools are nice but they won’t prepare you as much as open water will).
- Strength train 1-2 times a week: Being and feeling strong goes a long way with racing. Years when I’ve felt the most physically strong from weight lifting has given me confidence come race day. I suggest focusing on your core, a tight core totally helps every part of a triathlon.
- Get in some bricks: It’s important to experience that feeling of biking and then immediately running. That feeling is like your legs are made of bricks or made of jello. Either way, it’s a funny feeling and something you should experience and learn how to deal with before race day.
- Yoga once a week: Take some time to get those muscles stretched out whether it’s a yoga class or intense foam rolling.
- Gather your gear: A lot of little things go into a triathlon beyond your training. It’s amazing how much stuff you need. Don’t wait until race weekend to buy everything. Do it now so you can try it out first. I’ll post later this week with my full list of essentials.
- Practice nutrition: It’s a good idea to try out what you’re going to be eating and drinking on race day (and I don’t mean the post-race beer). Before one or two of your longer brick workouts, pretend it’s race day and do everything as you think you’d do it the day of the race. That means waking up early, eating something nutritious for breakfast, eating gu (or whatever you like) during the workout and so on. You shouldn’t wait to try these out on race day just in case something doesn’t agree with your stomach.
So whether you’re doing the NJ Triathlon, the NYC Triathlon or any other summer race, we still have time to make progress. If you’re one of my local readers in the NY area and are looking for a race, there are plenty of sprints and olympic distance races still up for grabs; triathlons in NJ and in the NY area, just a few hours outside of the city. You can use smaller races as “training” to prep for the bigger ones towards the end of summer.
Keep up your training and I’ll do the same!
