First Oly - Any Advice?

1Topodope · Apr 23, 2011

Hi Kicksters!
 
I have my first Oly Tri in two weeks. I am both excited and nervous. Anyone have any advice they can share? Here are a few questions that are coming up for me:
 
- Do you taper at all for an Oly? 
- This will be my first race using a wetsuit. Any tips?
- For the sprints I stuck with Accelerade. Should I consider taking in solids? From my ultramarathon days I know my stomach tolerates pbjs pretty well. 
 
I have done a few brick workouts but have not put together the entire distance. I am used being "overtrained" for running. By that I mean we would run 29 miles to prepare for 26, etc. I am feeling a bit out of my element... <img alt="icon_scratch.gif" id="user_yui_3_3_0_8_130360061587425" src="http://files.kickrunners.com/smilies/icon_scratch.gif" style="width:20px;height:20px;"> 
 
Any suggestions would be greatly appreciated!

em73 · Apr 24, 2011

taper: is it an A race? what are your goals? taper has more to do with your current training goals and plans than the distance of a race. some people taper for a sprint. some people train through an ironman (not many).
wetsuit: swim in open water with the wetsuit before the race. use more body glide than you think you need. a plastic shopping bag over the end of each of your limbs will help get it on. 
nutrition: nothing new on race day. what's your estimated finish time? I don't think you'd need solids,
suggestions: remember this is fun. go slightly easier on the bike than you think you need to. better to follow up a slightly easy bike with a ferociously awesome run than to toast your legs and go for a 10K walk.

TriBob · Apr 24, 2011

- Do you taper at all for an Oly? Yes, I would. Especially for your first Oly. One week taper. keep frequency but reduce duration and intensity. do a few pickups in running and swimming to maintain some speed. Rest two days before and do an easy 15-20 minutes of each the day before. 
- This will be my first race using a wetsuit. Any tips? Practice in the pool. Wash it our good in the shower when you are done. It can feel constricted when you first get in. 
- For the sprints I stuck with Accelerade. Should I consider taking in solids? From my ultramarathon days I know my stomach tolerates pbjs pretty well. Fluids and gels are good for oly. 
Tips: 
The last 100 yards of the swim, do some kicking to get blood in your legs. 
Last mile of the bike, pick up the cadence and stretch out the hip flexors. I stand briefly and stretch. It will help your run turnover when you start. 
Go by effort on the bike. If windy your speed may be effected. Race your race. As a running you will finish strong. 
Have fun. <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/smile.gif">

pcsronbo · Apr 24, 2011

Since you're moving up distance for sure taper and for sure take it just a "tad" easier on all the legs than you think you can. If you have it left in the tank, around mile 2-3 on the run go nuts. 
enjoy it! Auto-PR!

jenotter · Apr 24, 2011

The Oly distance is fun, in my opinion!
 
I don't really have anything to add on the logistics except on the swim...remember you'll have been horizontal for longer than in a sprint. I tend to feel a little funky getting out of the water after a longer swim, so juts be mindful of that. I also start unzipping my wetsuit as I'm heading toward the transition area - saves a little time. And definitely practice in it ahead of time. Also, I always get in the water before my wave starts to let the water get in my wetsuit - if the water is chilly, it can be a little shocking (again, in my opinion), and that's the last thing you need at the start of your race.
 
Can you tell I'm a little neurotic about the swim?

1Topodope · Apr 24, 2011

Thanks for all the great tips! 
 
em - no, I wouldn't consider this to be my A race. It's really a means to an end. My goal is to complete my first HIM in September at Rev3. I am using this race to see where I am at and what I need to focus on. And to have fun! I love the shopping bag idea. Anything to make that thing easier to get on!
 
tribob - good tips! I will be sure to add a bit of a kick at the end and stretch on the bike
 
pscronbo - automatic PR, I like it! I do have a hard time pulling back on the bike b/c that is where I can really knock some time off. However, I don't want to hit a wall on the run. Thanks!
 
jenotter - I feel you on the swim. Once I am out of the water I feel like everything else is downhill! 
 
Thank again all!

hobey · Apr 24, 2011

Ah, my favorite distance!
 
Taper - Usually only for an A race. I usually will do 30-45 minutes of short, hard intervals on the bike the Tuesday before and some100 m strides on the run. Try to get into OW before the race for swimming
 
Wetsuit - Unzipping the wetsuit coming out of the water is key for me to minimize the wetsuit dance in T1. I have more trouble getting the darn thing off than on. My typical trip is unzip and remove the top running into transition and then yank it down then step on it to try to get it off the lower half. Definitely agree with some hard kicking the last 100 m of the swim or so. It will get the blood flowing and you will be less dizzy coming out of the water.
 
Nutrition - YMMV here but I did my first oly on just sports drink and near bonked. I was racing for just over 3 hours. Granted it was hot out but my go-to nutrition plan for olys is a gel with water 15 minutes before my swim wave goes off. I tape two gels to the top tube of my bike and take one within the first 20 minutes of the bike leg with water and also supplement with sports drink. I hardly ever touch my spare gel. Sports drink on the run.
 
Do take it easy on the bike. I think I raced 4 or 5 olys before I did an experiment last June to rip the bike and then hang on during the run. Worked well for me but I don't recommend doing that for your first. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

4boysmom · Apr 24, 2011

Which one are you doing?

1Topodope · Apr 25, 2011

Thanks again for the advice! 
 
hobey - you are the second person to mention kicking the last 100 yards or so to avoid heavy legs and dizziness. I will remember this FOR SURE!
 
4boys - I am doing the 1 Eighty Tri at Caesar Creak State Park in Waynesville, OH. It's only about an hour from me!

MBannon · Apr 25, 2011

The Oly distance will feel *more* than twice as hard as the sprint distance! Keys to successful Oly races for me:
 
- Gel and sports drinkg ~15 minutes before start.
- Swim "solid but manageable." You can afford to burn some energy here, but don't go crazy.
- Bike EASY for the first 5-10 minutes until the legs loosen up and feel ready to push. Do not push them too soon!!! Build the intensity over the entire bike portion. One or two gels, sports drink, and water on the bike, but NO food OR drink for last 30 minutes on the bike. Swish-and-spit water if you are thirsty (you will be).
- Run moderate pace first 2 or 3 minutes. If you ate or drank toward the end of the bike it will be Side Stitch City, Arizona. If things are feeling good at the half mile mark, move up to race pace and prepare to suffer. One gel around the 2 mile mark or so, water as necessary. Find something to think about other than the pain and how many quarter-mile increments to go. If you aren't suffering terribly at the 5k mark (hard to imagine) it's time to really throw down, because you went a little too easy on the bike.
 
My very first triathlon was a sprint and I couldn't believe how hard it was. After a few of those I got the hang of it and went for an Oly. I couldn't believe how hard it was. After a few of those I moved up to half-iron and couldn't believe how hard it was. No ironman in my near future, but I have a feeling I know what I'll be thinking at the finish line if I ever tackle one.

1Topodope · Apr 25, 2011

Thanks, Mr B! Great tips! I have three Olympic Tris and a few sprints this season before my first HIM. What can I say? I took a deep breath and jumped off the cliff. Probably a bit premature, but that has never stopped me before! I will probably question that decision after this....<img alt="icon_scratch.gif" src="http://files.kickrunners.com/smilies/icon_scratch.gif" style="width:20px;height:20px;">

cak73 · Apr 28, 2011

Soaking your wetsuit in a bathtub full of water can help it go on a bit more easily the first time. Think of it like a sponge. Even if you do this the day before you plan on using it the first time, pre-soaking will make it easier to put on for the first time (and do this before its first use each season).
 
Before exiting the water, unzipping your wetsuit and pulling down the neck just a bit to flood it with water before removing your arms and making your way to transition can help loosen up the legs for removal.
 
Pee in your wetsuit. Everyone does. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
If the water is a bit chilly, wearing a neoprene cap under your race cap can help. If you don't have a neoprene cap, wearing another silicone or latex cap under your race cap can also help.
 
Have fun!!!

4boysmom · Apr 28, 2011

Cool!!! I might be there! Team HFP has a get together after the race. Although, son1 has a race that weekend, not sure which day. What other races are you doing?

theia · Apr 28, 2011

This thread makes me equally excited and anxious about my second Oly (NJ State Tri in July), which I finally signed up for yesterday. <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif" style="width:15px;height:15px;">
 
Great tips so far from folks who are way more accomplished than I am. Only thing I will add is to not freak out about the swim. You've done the distance before, right? You've probably done more than 1,500 meters in your training swims. So don't let your mind play tricks on you.
 
While I was waiting for my wave to start in my only Oly, the announcer guy said, "Wow. Those buoys are REALLY far." I was already frantic and saying my last goodbyes to my loved ones, so I screamed out at him from the pier, "NOT. HELPING!" Everyone around me laughed, but his one little comment really upped the mind games for me in those last few moments before I started. I wanted to throttle him. 
 
You can do this!

em73 · Apr 28, 2011

Yeah, going back to what Theia said, remember a swim course looks about a BILLION times longer when you see it all laid out, we're so used to seeing the pool.
 
Think about it this way - what fool would ever run a marathon (or an ultra) if they could see the entire course, start to finish, right in front of them when they started?

theia · Apr 28, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by em73 <a href="/forum/thread/73581/first-oly-any-advice#post_1996958"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> Yeah, going back to what Theia said, remember a swim course looks about a BILLION times longer when you see it all laid out, we're so used to seeing the pool.
 
Think about it this way - what fool would ever run a marathon (or an ultra) if they could see the entire course, start to finish, right in front of them when they started?
</div>
</div>
 I love the analogy! 
 
But it's true. Just remember you've swum that far and farther many times. It just looks different on race day, that's all.

4boysmom · Apr 28, 2011

btw--are you looking for specifics on the course at Caeser?

1Topodope · Apr 30, 2011

Thanks again for all the great tips! 
 
4boys: I am looking at 1 Eighty (oly), Tri for Joe (sprint), Guist Creek Tri (oly), Cincinnati Tri (sprint), Eastfork Tri (oly) and then Rev3 HIM. Although I am not looking forward to running up that hill twice at Eastfork. I did the sprint last year. I would love any specifics at Caesars Creek! I am hoping to get up there next weekend to check out the course. I would be greatful for any info you can share!

4boysmom · May 1, 2011

Swim--typical rectangular course. Sandy beach, no water hazards. Run from water to T1 is LONG!!! Well marked though.
Bike--new course last year. Your basic Ohio bike course. Few rolling hills. OB, the park road is a gradual uphill! So, no, you don't suck. It's just a hill. Start in a lower gear and you'll be fine.
Run--Surface isn't the best. When you turn off the first gravely path and onto the paved path, it is a gradual uphill. Levy path is single track, so you do have to plan your passing. Oly does it twice, well marked.
 
Other than that, it's your basic HFP race. They said they will have new results this year--computer monitors for instant results. Now, how that will actually work... Just did a HFP race and it took over an hour to get results. 
 
I'm doing the Wheelie Fun series again this year. East Fork... uh yah. Just a tad bit hilly. Bike course sucks! I had to walk a hill there last year and I wasn't the only one walking! But, I do love HFP racing, so it was fun.

First Oly - Any Advice?

Top Contributors this Month