Tri Zones Training

Hi Holly--Coach Colleen will have some guideiines to help with that--just ask her for some suggestions.  I think she is planning on reviewing that this next 2 weeks

Tri-ing Hard and Livin EZ!  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o

You are probably comfortable enough on your bike to make the 11 mile ride and the run, and if you run into trouble you can always walk the 2 mile the run, but if you have never done a Tri before, you definitely want to try an open water swim in a lake with a practice wave start.  You don't want to be surprised by the "washing machine" that is the wave start and you probably want to see what it is like sighting on (looking for) the buoys while you are swimming. 

Pure Austin is offering at least one before the Skeese Tri:

http://www.runtex.com/web/2-2506.asp

If you can't  get to an organized OWS and you can't find a group and a safe place to practice (with somone in a kayak watching to make sure no one needs help) , then brave the cold water and swim Barton Springs Pool to practice swimming in open water.  It's not exactly the same, but it is a safe place where you can swim on your own without following the lane line and turning every 25 meters.

At Barton Springs, there is a "1/8" mark next to the pool in the little end (just past the steps).  If you swim from that mark to the wall at the end of the deep end, that's 1/8 mile.  Skeese is less than a full lap and Danskin in about two laps in Barton Springs Pool.

Happy training!

Red

"Yeah, I swim/bike/run like a girl."

Since your total time includes transitions (T1 and T2), you'll definitely want to practice the transition from the swim to the bike and from the bike to the run. I do it in my back yard. With wet feet, I run 10-12 steps through the grass, whipping off my goggles and swim cap. When I reach my bike leaning against the fence, I put on my glasses and helmet and then my socks and bike shoes. I actually roll the bike a few feet to remind myself not to get aboard until I cross the mount line. Then I return the bike to the fence, take off my helmet and bike shoes, and put on my running hat and shoes before taking a few steps in the grass. I used to practice in my living room until I decided I didn't care what the neighbors thought. 

These are great points above!!!  The hydration & nutrition may seem like minor details, but it's always a good idea to practice in training.  Find out what will agree with your digestive system the night before for dinner (usually pasta w/light protein, not so much veggies) & breakfast on race morning (oatmeal or bagel w/peanut butter).  You may want a banana or power bar to snack on while setting up transition, b/c breakfast on race morning is usually at 4am or some crazy hour.  Just be sure you're used to eating the food before a workout, it's good to try these meals before hard training days to find out what works best.  Also you want to be able to pull your water bottles with your left hand & drink from them while riding, very important!  Since Skeese is shorter in distance, you may not need gu or cliff shots during the race, so water & an electrolyte drink should be plenty... although it's always good to practice the the gu/blocks/beans for Danskin.  I'm certain your coach will go over all of this & more before race day.  Most of all enjoy the journey of training, this is where it all happens!   

Nicole W. - NXNW

We have our first open water swim practice on May 2.  I know it's the day before Skeese Greets, but it will be good practice and you'll learn a lot!

We'll also be practicing transitions before Skeese.

Don't forget -- Skeese is a very short race.  Please see this as a run-through -- a way to practice putting together all that you've learned to date.  We know you can do it, and we know you'll have FUN at this small, laid back race!!  Don't be nervous or anxious about it -- think of it as PRACTICE and part of your training towards your longer goal race!!  :-)