Got a quick training question? The Triathlon coaches at Reebok Sports Club/NY are here to help. Take a look at the questions already asked, and submit your question to coaches@mp-trainer.com.

 

You can direct a question to a specific coach, as well. Check out their specific strengths here.

 

Please note that these answers are extremely general and should be taken as educational to inform your approach to training.  However, we suggest that you only use these answers as a starting point, and do additional research on your own.  Every coach has a different way of seeing and explaining the many aspects of training, and some methods might resonate more with some of you than others.

 

 

Q: Ines Carrera, New York, NY. "I'm 34 years old and I wanted to train for my first Tri. Where can I get a training program. I ran NYC marathon 2 years ago and I run regularly. Biking only a bit in the summer and swimming once a week."

A: From coach Laura Cozik: My personal opinion on training for your first triathlon is to train as if you’re creating a new and permanent lifestyle for yourself.  That means doing it right, and doing it well.  Find a team that specializes in beginners, one that you feel comfortable with.  Give yourself 12 weeks to prepare.  Start with a sprint.  Do everything as if this is just the first of many races to come.  Learn to freestyle swim, clip in to your bike, don’t walk the run, learn about nutrition, research your races, know the rules, prepare thoroughly, find supportive teammates, and have the greatest possible experience on race day.  You don’t have to win the race, but you should be setting personal goals with high expectations for yourself.  Team Lipstick would love to have you join us!! 

A: From coach Scott Cohen: It seems like we have certain things in common! I was a bit older, 39 when i did my first triathlon, i also had run in a marathon and i was running regularly as well so before i go into my response in detail i feel it's worth sharing with you and others my first attempt to do a triathlon........

I did not have a road bike, i had borrowed my friends very old mountain bike and another friends wetsuit that i proceeded to put on backwards!

I think the bike weighed like 40 pounds, i remember thinking how weird running those first miles were on my worn mountain bike bearing legs but i will never forget that "rush" of senses i felt when i crossed my first triathlon finish line and became a triathlete!

I knew i wanted to do this again and i congratulate you for wanting to take these next bold steps and train for your first Triathlon!

This is my tenth anniversary as a multisport athlete and i think you have more options before you today than i did then with regard to searching online for the multutude of "tri newbie" online training programs and forums that can be viewed, purchased and downloaded to the questions submitted here on the NYC Triathlon site.

In addition to the link here on the site you can view most cities including NYC have established quite a few multisport clubs that offer both individual and group training opportunities in addition to social opportunities you can take advantage of.

The great success of the charities out there who enlist people to raise money for a cause and offer a structured training plan and great comraderie is another option before you and finally there are people like me and my colleagues who have spent a great deal of time and experience in our sport and who will take the time to gain an understanding of the way you train and offer you the individual direction you might need in helping you establish your objectives through a structured training program, communication and dialogue as to your progress and accountability in becoming a more well balanced multisport athlete.

I hope this might help and i wish you great success in all of your endeavors and journey!

 

Q: Chris DeAppolonio, Dallas, TX. "How can I work-in strength training with my normal triathlon training? Should I stop strength training once I've begun a 12- or 16-week training schedule?"

A: From coach Laura Cozik: Don't give up your strength training program, just decrease the duration and/or frequency of your workouts. Two 45-minute sessions per week, done well, should suffice. Don't do legs the day before a long ride or run, don't do upper body the day before a hard swim. Adjust the weekly workouts so they make "training" sense. And if you're asking how to fit it in timewise, be sure that all of your friends, lovers and family members get hooked on triathlon. This way you kill two birds with one stone!

 

 

Q: Dan Deutsch, Philadelphia, PA. "I always have a problem getting up to speed in the run when I get off the bike and start the run. It takes me at least a mile to get my legs comfortable enough to run at a normal pace. Other than simply doing more bricks, how can I get my legs in shape so I can run faster off the bike?"

A: From coach Laura Cozik: The brick workout can be broken down into shorter, repetitive intervals.  For a sprint distance triathlon for example, try biking 5 miles, then running 1 mile, repeating this interval 3 times consecutively without recovery.  While on the bike, effort should be moderate to hard.  During the run, since you are trying to improve this leg of the race, effort should be very hard.  Strength training such as squats, deadlifts, lunges, etc., will help as well…just go heavy, maxing out at about 8-12 repetitions.

 

From coach Scott Cohen: While it should go without saying that your brick form and leg firing potential might not quite be in April where they will hopefully be in perhaps June or July it’s quite typical for many of us to have and experience the frustration or disappointment of not getting your legs to fire after coming off the bike.

 

Before we break down the components of an early vs. a mid season brick session I will offer two tips in training I think can help which is to leave yourself in a very light spin gear for just a few minutes to see if your legs respond to the faster cadence and adapt more to the run and once on the run try running 20-30 seconds slower than your actual solo running training pace to help your legs and possibly your heart rate take a bit longer to adapt.

 

Early season indoor/outdoor brick work should be short and sweet with each workout lasting no more than 45-75 minutes for shorter Sprint/Olympic distances and an emphasis should be placed on what you deem as your “limiter”, the discipline that you need to improve on in form and content.

 

One example might have you working 6-10 hill repeats on your bike if you know that you have some difficulty or trepidation in cycling on hills where working in your smaller ring and working half the climbs seated is your objective followed by an easy 1-2 mile easy training run with a few (optional) 30-60 second striders thrown in if your running rules.

 

The emphasis is more on the climbing because working on hills now will really build on your confidence come July for the NYC Triathlon or another Olympic event or different distance.

 

In conclusion bricks are typically challenging for most of us but are vital to your success in developing fast transition skill sets where seconds count and being a minimalist in your preparation and thinking as you set out on your run are recipes for success!

 

If you currently have a fundamental strength and functional training program going on then yes, certainly include movements like forward/reverse lunges, squats and step ups to your routine.

 

 

 

Q: Justin Model, New York, NY. "I often get stitch cramps at the end of the bike leg which carries onto the run. How can I prevent this from happening?"

A: From coach Laura Cozik: There are many factors that contribute to side stitch cramping during the run portion of a triathlon. Some of these are dehydration, fatigue, electrolyte deficiency, excessive heat, irregular or shallow breathing, and improper nutrition (eating too much on the bike, eating too close to the start of your run, eating the wrong foods, etc.).

Try to simulate race conditions during a bike/run training brick (such as heat, distance, effort), while practicing your nutrition and hydration plan. The first 2 miles of the run portion are most important. If you are feeling good, chances are you got it right, as this is usually where cramping occurs. Although everyone will have individual needs, general recommendations include not consuming anything but water during the first 10-20 minutes on the bike, 16-24 ounces of liquid per hour, your body weight x 1.5 for calories per hour, easily digested and necessary products such as gels, gu, powdered carbs, electrolytes, and finally, ceasing all caloric intake 20-30 minutes prior to the run. Testing these recommendations is the key as there is no single answer which will work across the board.

If the stitch does occur, try to walk it off while breathing deeply, allowing the muscles to relax. You can also try to stretch or massage the affected area.

From coach Scott Cohen: The dreaded side stitch is a fairly common problem that most of us have had to contend with at various points in our lives, our workouts and our races. Typically it is more common in running and it isn't always partial to the amount of intensity you might be working with whether you are on a bike, on a run or in the midst of a bike to run or run to bike combo workout.

In the particular case of a bike to run sequence, it may have something to do with not allowing for a reduction in your cycling intensity leading into the run or on the run in your rhythm, your pacing and your breathing. One possible suggestion regarding your impending transition to the run might have you "spinning" your legs in a lighter gear leading into your run.

On the run segment, try a reduction in pace and simultaneously placing your hand over the area and pushing, massaging the stitch. If that fails to ease the discomfort, then try walking it out for a minute or two while raising your arms over your head and trying to work with deeper but easy breathing.

Other possible reasons you may be developing a stitch might include the way you breathe on the bike, shallow vs full, improper hydration, not allowing for an adequate warm-up or eating substantially too close to your workout.

In closing, however, I feel it's fair to add that although I don't know how long you have been actively involved in multisport training and competition, I think stitches might be somewhat more prevalent towards an individual who is new to our sport and is still finding their burgeoning multisport skill sets.

 

 

Q: Zane McCoy, Grenwich, CT. “What should I be doing in the off-season to maintain my base?”

A: The off-season can serve at least three primary purposes. First, it can provide a much needed rest period if you are coming off a hard racing season. The body needs to rest in order to allow injuries to dissipate, muscles to recover and repair themselves, and to give your mind a break from the rigors of training.  

 

Second, if you have rested adequately, the off-season can provide a great opportunity to work on your athletic weakness. If your swimming needs work, you can use the off-season to systematically improve your swim by focusing on technique, strength and endurance.  Same goes for running and cycling. This is a great time to invest in some individualized lessons with a professional coach to address technical challenges.  

 

Third, the off-season is a great time to work on your overall strength. Research is conflicting on how beneficial strength training is in endurance sports. However, this lack of conclusiveness in the research may have more to do with the varying quality of the research design in the literature, and the inability to compare studies because the designs either don’t generalize to the population at large due to sampling issues or other validity errors, or because the actual designs are too different to be able to make any fair comparisons. Nevertheless, very few people would argue that strength training will hurt your performance. We recommend that if you do undertake a strength regimen in the off-season, you try to make it race-specific to an area that you are trying to improve. Rather than just doing basic weight lifting to make your biceps bigger, try to be focused in your approach. In other words, if you are working on your running, let the strength training complement your running. This regimen might include balance exercises to increase stability and joint strength, plyometrics to improve speed and explosiveness, and functional compound movements that simulate the actual movement you do when you run. This type of focused approach to strength training can really enhance your performance and help you prevent injury when you resume your on-season training.

 

 

Q: Katy Gibson, New York, NY. “Is spinning as good as cycling outside on a bike?

A: Spinning is an excellent adjunct to cycling, but not a replacement. Spinning can help in developing increased cycling strength under safe, controlled conditions. The cyclist can focus on pedaling technique, strength, and developing a base of fitness without having to worry about traffic, weather or balance. However, when you are racing, you are outside on a real bike, not on a spin bike. This means that at some point, you have to get outside and train the way you will race. There are skills you cannot learn on a spin bike that will make you a stronger cyclist and a safer presence for yourself and others on the road.  

 

Outdoor cycling is the only place that an athlete can learn the rudimentary, but necessary, skills of cycling such as: drinking from a water bottle, cycling etiquette, pace lining, bike handling, bike safety and pointing out hazards. In addition, outdoor cycling provides you with the pleasure of being outside, with changing scenery and new destinations and new people. Finally, would you rather do your long ride (3 to 8 or more hours) indoors on a spin bike or outside?!