Triathlon Training

[Swiss Miss]

I've noticed a couple of threads here and there with some discussion of summer triathlon training. I just thought I would start a new thread specifically for the purposes of gaining some insight/advice from those of you who have some experience in this event to help out the "first timers." I am also training for my first tri and so far, really enjoying the training (so far);)! Most of my anxieties are about the uncertainty of the transition stages. I am also a little nervous about the swim, but I have a great coach from the total immersion swim program- she is amazing and it has given me a lot more confidence. So all you experience triathletes, I am open to your advice and suggestions! Good luck to everyone else with their summer training- I live in Ohio so I am bouncing off the walls to finally be able to escape the indoor bike winter blues and get on the outdoor paths! Now if only it would stop raining...

Krista

[midnight rider]

Hi Krista!

Really missed you in Miami. That's so awesome that you're working with a great coach and enjoying the whole training aspect. Can't wait to hear how that first triathlon goes.

Mat

[Swiss Miss]

I missed seeing everyone this year as well! I was thinking of you all that weekend and imagining everyone hanging out in the lobby. Did you get to ride a lot, Mat?

[nacho9199]

I did my first sprint tri last month. It was so much fun that I now have a few more planned for the summer.

I too was pretty anxious about things like the transitions, but I found a great book though that was really helpful: Slow Fat Triathlete: Pursue Your Athletic Dreams in the Body You Have Now by Jayne Williams.

Even if you are neither slow nor fat, it's great for the first time triathlete with lots of helpful tips. It's also pretty humorous and an enjoyable read.

Good luck with your training and have a great race,

Kathy

[Swiss Miss]

Thanks for the book idea- I love books and read anything I can get my hands on. The Triathletes Training Bible has been the most helpful to me so far. I recommend it to anyone.

Krista

[like2bike]

Hi Krista! I am so excited for you that you are training for your very first tri! I secretly fantasize about someday doing this, but I don't know about the swimming and running parts (that's 75% of the event!) :( I know that Musicgal trained for one a few months back (someone correct me if I'm wrong) so I'm hoping she will read this and chime in here! Also, Bill Pierce is a wonderful running coach (and probably has many more talents that I'm not aware of) so I think he could pipe up here too. Let's hope these folks log on and get wind of this thread so we can expand on helping you with tips and such. When is the event?

[midnight rider]

To answer your question Krista, I actually only did Jennifer Klau's ride at the very end of the conference on Sunday and was perfectly fine with that.

I have my one year surgery follow up appointment next week and I'm anticipating that I'll get the ok from my doctor to be able to go full throttle again.

[Britspin]

Any specific questions? Transitions basically involve controlled panic & thus need organising. Swim to bike (T1), you need your bike helmet, straps undone & opened so you can pop it straight on & do the straps up..do not touch bike before doing this, then, (I wear glasses so they are inside my helmet, so its glasses on helmet on), hopefully you are standing on the small towel you laid out to dry your feet a little, on with socks (optional) & bike shoes, on with number belt..which I also lay across my helmet.. un rack bike & run to mount line, on & off you pedal. T2..bike to run, off at dismount, run to racking (make sure you KNOW where your bike is out of the swim & whee it going off the bike), rack bike, then undo & remove helmet, change shoes & go, switching number belt around (No at back on bike, front on run).
Any more?

[musicgal28]

Hi,
I've been training for a tri since January!! Its in August. Actually, I did a 10 mile running race and incorporated Swimming into my schedule in May. I have been anxious for my first tri, and it will be August 3rd! I'm looking forward to it (hence why I have been talking about it for the last 6 months). I've done a lot of research on Tri's including reading "Slow Fat Triathlete" (a total page turner!). So any specific questions, I sort of can ask. Otherwise I'm kind of still in the dark!

[Swiss Miss]

So, I'm just checking in with all of you experienced triathletes: I am struggling with the swimming. I am trying to build up my endurance but it feels like it's taking forever. I am trying to get in the water 3-4 times a week, but maybe that's not enough?? Sometimes I can swim 7-8 lengths of the pool(without stopping), but most days I am exhausted after 5. I have a coach and she has me working on a lot of drills to improve efficiency, but for now I'm just worried about covering a half mile by mid-September, which would be around 32 lengths:o...yes, I'll be the one hanging on the edge of the kayaks and buoys every 4 minutes. As long as they don't have to drag me onto shore I'll be happy!

Bring on the advice! Just don't tell me I'm crazy...I'm doing this no matter what it takes.

Krista

[SpinBob]

Krista,
Alternating between the traditional crawl stroke, and a breast stroke when you need a break, will allow you to catch your breath and keep you moving forward.

[jsejt]

Krista,
Alternating between the traditional crawl stroke, and a breast stroke when you need a break, will allow you to catch your breath and keep you moving forward.

What cutie said and also, do the crawl and the side stroke and alternate between these two as well. Also, don't worry about going to fast just be efficient in every stroke, you'll pick up speed as you get better. I've been training in the water all summer too and I swim for 40 min. total with one 1 min. break. I've been breaking it up into freestyle and sidestroke. You WILL not be hanging on the buoys, you'll be fine by race day.

[musicgal28]

My race has these mentor programs which they host before the race to get you prepared for it, and I've attended a few of them. Today they had an open water swim. They let us first tread water (its an in water start), then swim around a buoy for practice, and lastly swim the full 1/2 mile distance. That was the first time I had ever attempted, to swim the distance non-stop. Last week in the pool I forced myself to do 18 laps non- stop, and it was hard. But today I totally did Crawl and breast stroke, and started using some of the same run/walk techniques I use. "Ok, walk to that tree over there, now start running," or in this case "Use breast stroke until that tree over there, and then 1,2,3 breathe until you need to switch back." After we completed the distance, I turned to the woman that got out of the water in front of me, and asked her if she knew how long it took us. She said that it took us about 22 minutes to complete the distance. I was so excited, and I am still excited, because I felt great after, and I felt like I could still go for a bike ride and a run!!!

So yes, you can totally change strokes and I also believe that swimming non stop for half a mile (or more) is totally doable!!!

[SpinBob]

Just like it's mind numbing to run on the treadmill or around a track, I think it's harder to swim laps in the pool than it is to swim a long distance in a lake, pond or ocean.

[jsejt]

Just like it's mind numbing to run on the treadmill or around a track, I think it's harder to swim laps in the pool than it is to swim a long distance in a lake, pond or ocean.

ABSOLUTELY! I have no tunes and I have to do the same thing for 40 solid minutes! When your actually "racing" your adrenaline kicks in and you perform much better than when you do in your training. Fine as wine....

[kelwend]

A few advices ...

-On your swiming practice, training:
1/ alternate different technics: crawl, breast, back, ...
2/ try to swim in an olympic swiming pool (50meters)
3/ Why do you have difficulties in swiming ?
a/ is it your stroke ?
if your movements is not fluid you pereaps have to work your shoulder,
trunc and all body Flexibility;
if you have a high frequence of movement you are burning you body, try to increase the longueur of movement;
b/ do you have problem of flotability ?
pereaps wear a swim suit and see;
c/ are you cramping ?
do some strenght training adapted to the stroke movements;
d/ the more important, how do you breath when you swim ?
ask your trainer some exercise to work it, try to swim longuer under water.
4/ before you race day try to swim one or twice in free water
5/ on you race, control your adrenaline kick, stay away of the pack (side or back).

Transition:
1/ don't rush, it is your first one, an exploration, the next one would be to improve you time;
2/ prepare your transition:
a/ practice it, find what is the best for you on the bike-run transition, there is differents technics, find what is the best gear/RPM ratio for you to finish cycling; some prefer finishing with a slow RPM and big gear other fast RPM easier gear as well what is the best running style slow/fast bouncing/... to start.
b/ practice the more difficult transition bike/run:
-indoor switch from bike to treadmill 5x12minutes run-bike-run-bike-run, first keep same RPM and gear on bike and speed when you run than vary it to find the best transition for you (see above);
-don't forget when you run on treadmill you have to add a 1,5% grade to have the same workout as outside (at the same speed).

The more impotant enjoy it,
in triathlon from a half the more difficult is the mental aspect, because you have to stay steady and don't go too high too early or at all. The best way to work it are longs rides on the bike or longs runs steady.

[musicgal28]

So with 4 weeks until my Triathlon, I'm starting to feel like maybe I've peaked too soon. At this point I feel like I can cover each of the distances without any problems (this weekend totally boosted that confidence.) What do you think my next step should be? Here are my thoughts:

1) Start doing intervals regularly, working on speed to make me faster for the race.

2) Do more brick sessions, incorporating a swim-bike transition (usually I get out of the pool a little light headed.. I don't know why.. I am drinking water and my goggles aren't too snug.. It could just be the prone position).

3) Do another week or so at these 3 distances, and then taper for 2 weeks (which I was planning on doing, but I think 2 weeks taper might be too much).

4) Train to do further than the distances, like .6 mile swim, 17 mile bike, and 4 mile run.

5) A combination of the 4 above.


What do you think?! Any advice is good advice!! Thanks!!

[SpinBob]

Carolyn,

Don't taper too soon, or maybe at all. The distances you are going are not overly taxing. Do more bricks and over distance train (train longer distances than your race) this builds confidence and endurance.

[kelwend]

-usually I get out of the pool a little light headed ...
you find why when you swim you are at horizontal than out of the water vertical, it is a normal valsalva reaction.
Pereaps you need to rest or finish your swim faster.

-incorporating a swim-bike transition ...
Is it your first one, what is your goal, ... ? In a sprint transition are important if you expect to do a good time, and have no real weakness. If not just but sure the day before evrythink if ready and know in advance where everythink would be on you seat at the transition.

-Do another week or so at these 3 distances, and then taper for 2 weeks
What speed, time are you able to do in each discipline, now ? Do you expect to do better time than what you can do know ? Do you fell you need to rest ? Do you have difficulties to sleep, high HR or low HR, difficulties to eat, ... ?
If yes, tape one week now, than increase the intensity for 2 and tape the week before.

-Train to do further than the distances
In a sprint you don't need to train too long, focus on the intensity.
For exemple: cut the distance of each discipline in 4, and do 4 series at you goal time or 10-20% faster.
So for the running 4x1miles 10-20% faster to your 4miles goal; with same time of recovery between set (don't forget 20-30minutes of warm-up).
The higher your level is the shorter the interval have to be and higher the intensity.

-Train for transition ...
swim-bike and or bike/run which one is the more difficult for you and why?
You certainly know what you have to work.
But don't lose time in transition training that are not easy to do in practice or organise. If the transition time is too long between the 2 disciplines avoid it, for a sprint it would not be benefic for you.

[musicgal28]

My goal is to finish my first Triathlon!! And to have a positive race experience. It would be nice to be far from the last person to cross the finish line (I'm trying to stay positive...).

My running race times have been known to be slow. I finished a 10 mile race in 2 hours 24 minutes this year. The hope is that the run portion of my tri takes me less than 45 minutes. So maybe, I should start running more...

Thanks for the advice!!

[neil]

I completed my first sprint tri yesterday (400 metre swim, 10 mile bike, 3 mile run), and thoroughly enjoyed it. If it's of interest to Krista, Carolyn and anyone else training for their first tri, here's my experience.

1. If you feel your swimming is weak, don't worry. I had visions of being the slowest in the pool, but that was far from it. Prior to March this year, I hadn't swum for a long time except in the hotel pool on holidays, and I can only do breaststroke. Back in March I was taking 14-15 mins for 400m, but through regular swimming, and concentrating on technique (rather than speed of stroke), yesterday I was out of the pool and into T1 in just over 11 mins. I also swapped my baggy beach shorts for some figure-hugging Speedos, which also helped reduce drag in the water. But for me, it was just practice, practice, practice until I was happy I wouldn't embarrass myself.

2. Spend time on the day setting out changes of kit in transition, especially swim to bike. I found it's hard to get a shirt on even when slightly damp, and nearly ripped my race numbers off trying to get my cycle top on.

3. Kelwend has given good advice on transition training. I personally didn't do any swim-bike brick sessions, but had no trouble with the change from swimming to cycling. But cycle-run brick sessions are important, the jelly legs feeling is weird. A guy in front of me had to stop after about 30 secs running and stretch his hamstrings.

4. Enjoy the event:). There were plenty of novices there yesterday, and even the serious triathletes in their flash tri suits gave plenty of encouragement to those who were doing it for the first time. And if it is your first one, you'll get a personal best!


neil

[Britspin]

To counter the changing clothes problem, wear a tri suit, no ripping or panic, just shoes on helmet on..& another must buy..a race belt, clip on your number & away you go, number to the rear on the bike, to the frony for the run. Altho you may be concerned about your swim, don't be, the fastest swimmers are usually picked off on the bike or reeled in on the run. But if you have not swum open water &/or in a wetsuit, then you need to practice, practice & practice some more.
If its a sprint no more than a 7 day taper is needed...keep up the speedwork, lower the volume. Swim wise smooth your technique in the last week, you will not make yourself faster in 7 days.

[musicgal28]

I completed my first sprint tri yesterday (400 metre swim, 10 mile bike, 3 mile run), and thoroughly enjoyed it. If it's of interest to Krista, Carolyn and anyone else training for their first tri, here's my experience.


4. Enjoy the event:). There were plenty of novices there yesterday, and even the serious triathletes in their flash tri suits gave plenty of encouragement to those who were doing it for the first time. And if it is your first one, you'll get a personal best!


neil

Congratulations on completing you're first Tri!!! I love you're advice on "if it is your first one, you'll get a personal best!" That is so true!

[jsejt]

There are some great stories and tips here, keep sharing everyone.
:)

I found this video on Youtube of the Eagleman Tri from June 08', it's pretty long but shows some elites transitioning that I found interesting.


http://www.youtube.com/watch?v=CC2vQzo-NDI

[Swiss Miss]

Everyone has their own unique experiences and I love all the ideas. I'm not really sweating this stuff too much because I know I'll be fine come race day. I would just like to feel more comfortable in the water than I do right now. I know part of my issue is that I'm taking too many strokes. I need to slow it down and work on longer strokes in the water. I definitely plan on taking my time and allowing myself to get in the back of the pack to avoid getting too tangled up in a swarm of thrashing arms and legs (although it's probably going to happen no matter what)! I'll just have to rock it out during the bike and run to make up for lost time!

K

[musicgal28]

Shannon,
I loved those videos! They were awesome!!

So I think at this point I'm going to be comfortable at race day. If I can get faster at anything in the next few weeks that would be awesome. I am a little nervous at the bike portion (weird, I know). I have been teaching Spinning twice a week, and still try to get on my outdoor bike once a week. So I know I can handle it, I'm just a little nervous. Should I drop a run day, and do an extra cycling day just to ease my nerves? Or should I make sure I get in more bricks that involve cycling?

Man I wish there were 8 days in the week...

[SpinBob]

Carolyn,

Comfort is key, I'm still amazed at how barriers fall when we "think" they will. Do what you need to feel comfortable. I don't think one day on a real bike is enough. I'd go so far as suggesting that you teach off the bike and spend your training time on the road. Tell your classes what's up and they'll support you.

[Swiss Miss]

I agree with Bob- get outside and turn those wheels on pavement!:) Enjoy your training!

Now another question- what are some suggestions for attire? Wetsuit, Trisuit- I don't know too much about this stuff, except I'm very comfortable with my padded shorts on the bike. Will I even need that for only 15 miles? I have a really nice saddle, but I never go on any rides without my cycling shorts, even short ones. But then, I wouldn't want to run in them. How do I get something to meet the needs of every sport?

Krista

[nacho9199]

Hi Krista,

Go to your favorite LBS and buy some tri shorts. They are like cycling shorts but with less padding. They're designed to be worn in all three sports. When I am doing any brick workouts or during the tri, I wear tri shorts, sports bra, and tri shirt (mine looks like a sleeveless cycling shirt but is designed to withstand a chlorinated pool). If you're wearing a wet suit, you can wear all that under your wet suit and peel off the suit as you run to T1.

Make sure you practice in what you plan to wear to the event, and remember that body glide!

Have a great race,

Kathy

[SpinBob]

Kathy is right, tri shorts are the way to go. They are like bike shorts except they are designed to get wet, like a swimsuit, they dry super fast and are good to run in. I wear tri short when I do my duathlons. I almost like them better than bike shorts.

[jsejt]

Kathy is right, tri shorts are the way to go. They are like bike shorts except they are designed to get wet, like a swimsuit, they dry super fast and are good to run in. I wear tri short when I do my duathlons. I almost like them better than bike shorts.

The other option is wearing a tri-suit. You swim, bike, and run in it and it is comfortable. They have a chamois built in to the suit for the bike portion. The only thing I need to wear is the tri-bra to wear underneath. :o

[musicgal28]

I'm 2 weeks away from my first Tri...

I'm starting to mentally train more. I can picture myself running over the finish line.

[Swiss Miss]

That's the best thing to do- picture yourself crossing that finish line every day. I believe so much in visualization. Keep thinking about the transitions too- go through all the steps mentally, and take in the all the senses you can imagine as it happens. ;)

[one cent]

I'm 2 weeks away from my first Tri...

I'm starting to mentally train more. I can picture myself running over the finish line.

Good for you - "be the ball"
and good luck.

[musicgal28]

Yesterday I swam for 30 minutes and then jumped on the Spinner. Felt great!! Hopefully that will sort of simulate my transition from swim to bike!

I have a feeling the day of the race, I'm going to be too nervous to reach down and change gears, so I'm thinking I will probably be riding a single speed bike. Any advice on that?

I just realized I get to carbo load next week!! Or, starting next Friday, very excited!!! Its almost my favorite part of racing. That, the actual race and the post race shower.

[billpierce]

I have a feeling the day of the race, I'm going to be too nervous to reach down and change gears, so I'm thinking I will probably be riding a single speed bike. Any advice on that?

I just realized I get to carbo load next week!! Or, starting next Friday, very excited!!! Its almost my favorite part of racing. That, the actual race and the post race shower.

Depending on the race distances, carbo loading may be unneccessary. For sprint distance, it's added calories / bloat. You don't need the extra glycogen store. You're getting to the threshold of needing to carbo load at Olympic / International. Obviously, half and full Ironman distances require loading along with a full taper.

Changing gears may depend on two things: the terrain and your comfort level on a bike. On hills, you'll absoultely need to. On flats, I'd want the ability to add gear as my legs got warmed up from the bike and I could push a bigger gear. But, if you feel you'll be too nervous and overthink, than keep it in the same gear. A friend of mine did her first sprint tri without knowing how to change gears and she did great.

[Todd S]

For a sprint tri, you may also want to consider switching to flat pedals with the old fashioned toe clips/straps and doing the bike leg in your running shoes. The shorter the race, the bigger deal your transitions become. Eliminating a shoe change between the bike and the run could save you some valuable seconds.

[DanielleF]

Krista-

Swim in whatever you're going to do the race in. As mentioned, the tri shorts have a small pad that dries quickly... You don't want to feel like you're running in a diaper after the ride.
I'm rooting for you- TEAM KRISTA!

xo
Danielle

[one cent]

Good Luck Krista and rest easy the day before. You can knock this out of the park!

[Swiss Miss]

Thanks-I'm doing an open water clinic next Tuesday and then the Tri is on the 10th. I am ready and confident. I can't wait! Danielle, thanks for the advice on the Tri shorts. I'll be thinking about you and wishing you were there! Next season you'll be back stronger than ever, kicking butt left and right.;)

K

[musicgal28]

Oh boy. My race is on Sunday. Still a little frightened about the bike, but I think at this point its totally a mental thing. Other than that, this week has been all about taking it easy, still going through every motion but a little slower, and still picturing my friends and family cheering me on as I cross the finish line!! Any last minuteish advice?

[like2bike]

Carolyn keep the "picturing" of things in your mind going. Keep visualizing yourself doing everything, finishing everything, doing well in every part of your race, and it will be. The mind is such a powerful tool--use it. And repeat a mantra to yourself as you visualize yourself doing what you have trained so hard to do. For instance, "Every day, in every way, I am getting stronger and stronger...." Go get 'em tiger! Can't wait to hear about your success...:)

[SpinBob]

Carolyn,
I hope you visualized putting something in the mail to me. If you did, you'll be fine on Sunday. If not, there's still time to ensure you have a great race.

If you can handle the stationary bike, the lame old two-wheeled thing will be a breeze. I know you will do great.

[jsejt]

Your absolutely going to love it and do fine! When you get ready to go in the water you'll get really nervous, just start taking easy breaths, after that gun goes off it's go time and just have fun!

[sandy]

Have a great race! Thats my advice:D

[cfoam4me]

Good luck Carolyn and congrats on a great finish!:D

[one cent]

Carolyn -
I am sending a lot of good karma your way.
My best friend completed one 2 weeks ago and claims it was the greatest day for her only 2nd to having her children!

[Swiss Miss]

Carolyn-

Where is the swim portion of your tri held at?

Good luck!

Krista

[musicgal28]

Thanks for all you're positive energy and encouragement!!! I will definitely tell you how it went sometime Sunday evening (after the shower...).

The swim part is in the Schuylkill River, here in Philadelphia, PA. The entire race is pretty much off the river. The bike portion goes over a bridge and into fairmount park and does a figure 8 (you do it twice). The run is towards the art museum and back.

Thanks again you guys!!

[one cent]

Sleep well tonight and Good Luck!

[Pink]

Good luck & have fun!

[Swiss Miss]

So yesterday I was all ready to compete in my first triathlon and as luck would have it, the swim portion was cancelled due to rough waves in Lake Erie. Although everyone was disappointed, we were also relieved- definitely not worth drowning.:o The swim was replaced with a one mile run, so it ended up being a duathlon: 1 mile run, 12 mile bike, 5K. I had a blast and made good time, so I was happy. I have another tri at the end of August, so I'll still get my chance at the swim!

Least favorite parts: Getting a side stitch halfway through the run (why did I take that big swig of water in transition?); people blocking on the bike leg- and I think they had no idea- they were just passing as slow as possible and not paying attention- aggravating!:mad:

My favorite parts of the triathlon: The thrill of finishing a leg, and seeing how fast I could maneuver the transition; passing people with uber expensive bikes.:D


Krista

[SpinBob]

Krista,
Let me be the first to congratulate you!!!!! Do you really think the side stitch came from a swig of water?

[jsejt]

Congratulations Krista!

[Swiss Miss]

My body is really sensitive to fluid intake. I can drink on the bike, but on a run I get cramps very easily. And it wasn't really a "swig"- more like a few gulps! I still have to learn when is the best time to drink. Even if I swallow a little bit of water while swimming, I get really bloated. That is always my biggest obstacle.

[like2bike]

Krista I'm going to get you a t-shirt that reads, "Just say NO to the BLOAT!" LMAO!

Seriously, congratulations on your accomplishment. And at the end of the month I'm certain you will be more careful with the water, since now you see what happends to you when you ingest it at the wrong time. What date is the next one at the end of the month?

[Swiss Miss]

That is funny, Lori! Sometimes I come out of the pool looking pregnant!

My next one is on August 31st.

[neil]

Just to add to the 'well done' messages.....

congrats Krista, it's a great feeling to finish your first duathlon/triathlon, and sounds like you had no problem with jelly legs going from run to bike.

Good luck in the next one.

[RaffCycles]

My body is really sensitive to fluid intake. I can drink on the bike, but on a run I get cramps very easily. And it wasn't really a "swig"- more like a few gulps! I still have to learn when is the best time to drink. Even if I swallow a little bit of water while swimming, I get really bloated. That is always my biggest obstacle.

When you train, do you drink water? Just as on the bike, you should consume water while you run. Although the distances were not marathon distances, proper hydration will help your performance.

Oh and don't drink the lake water!!!!:D

[spinguru]

A little tidbit to share regarding the side stitch: Years ago when I ran, I used to get them on almost every run of any appreciable length. Finally, a fellow runner told me to keep an extra T-shirt or lightweight jacket tied around my waist when I run. When the stitch sets in, tie the shirt or jacket around the area where the stitch is most prevalent -- tie it as tightly as you can stand it. I don't know why, but it always worked for me.

[spinguru]

Oh, and congratulations on your accomplishment! Should have said that first :).

[Swiss Miss]

A little tidbit to share regarding the side stitch: Years ago when I ran, I used to get them on almost every run of any appreciable length. Finally, a fellow runner told me to keep an extra T-shirt or lightweight jacket tied around my waist when I run. When the stitch sets in, tie the shirt or jacket around the area where the stitch is most prevalent -- tie it as tightly as you can stand it. I don't know why, but it always worked for me.

I love tips on avoiding cramps because there are some good ones that work-I'll have to try that one. What I usually use is this: slow down your pace, then forcefully blow strong breaths out your mouth. I don't know why this works, but it does the trick every single time for me. Of course, it may take 5 minutes or so depending on how bad the cramp is, but it does eventually help. What it doesn't help is your time in a race, since you have to slow down. Once you feel that cramp come on, it's all over in terms of making good time.

[musicgal28]

Congratulations on finishing your Duathlon/ almost Tri!! That's so great!! Please keep us posted for the Tri at the end of the month! I am sure you will do so awesome, since you've already figured out the transitions. I'm glad the Duathlon was still a great race experience for you! Congrats again!

[one cent]

A little tidbit to share regarding the side stitch: Years ago when I ran, I used to get them on almost every run of any appreciable length. Finally, a fellow runner told me to keep an extra T-shirt or lightweight jacket tied around my waist when I run. When the stitch sets in, tie the shirt or jacket around the area where the stitch is most prevalent -- tie it as tightly as you can stand it. I don't know why, but it always worked for me.

A few years ago during the Army Ten Miler - I cramped up pretty good - a young woman came up from behind and told me to take my hand apply to the area, press down and then lean in on the cramp. It was gone almost instantly. I was even able to yell thank you before she got away!
The tee shirt sounds very handy!