Question:

Go Rachael Donnellan!!! Yayyy Rach!!

– Hide quoted text — Show quoted text – For Immediate Release April 5, 2000 World Triathlon Corporation and Sportvision, Inc. Use Innovation And Technology To Bring Triathlon Fans Live Action From Down Under Live Internet Coverage of the 15th Annual Ironman Australia Triathlon Begins April 5 On www.IronmanLIVE.com Tarpon Springs, FL – By combining innovation, technology and one of the world’s best-known endurance events, World Triathlon Corporation (WTC) and Sportvision, Inc., the leader in sports-media convergence technology, are bringing triathlon fans unprecedented webcasts of Ironman events around the world. With just a few mouse clicks, Ironman triathlon fans can follow the action live, at www.IronmanLIVE.com, from one of the beautiful, far reaches of the world, Forster-Tuncurry, Australia. The 15th Annual Ironman Australia Triathlon goes online beginning April 5. "By partnering with Sportvision, we’re able to take an event from anywhere in the world and bring it into the homes of Internet users everywhere," said Kelly Mione, interactive services manager for WTC. Beginning April 5 at 6:00 p.m. (EST), users can logon for the race week features and photos.  On Saturday, April 8, users can logon for the pre-race show beginning at 3:45 p.m. and witness the start of the race at 4:15 p.m. New 100k and 300k video feeds offer a higher bandwidth for faster downloads and better image quality. Satellite delivery of broadband content at 700k will provide near-television quality for video segments. "Ironman races are a perfect fit with the Internet, drawing together an international community of athletes, their fans, family and friends," said Russell Quy, Sportvision’s executive director of new media development.  By pushing technology to the limit, we are creating a webcast that will allow Internet users to truly and immediately experience each part of the Ironman course – swim, bike and run – in a way that no other medium has been able to do." With the help of Sportvision’s on-site production team of six people, users can track the 1,288 athletes along the 140.6-mile course including 56 U.S. competitors.  Sportvision will provide users access to technology-enriched applications including: real-time timing data, providing updates as the athletes pass electronic timing points; live spotter network audio, allowing fans to listen in on the same communications network used by race organizers all along the race route; live web cams, generating images from the around the race course, including the start and finish lines and transition points; and live streaming video updates hosted by Paul Huddle, world-renowned triathlon coach and three-time top 10 finisher of the Ironman Triathlon World Championship. For a heightened experience, users will also have access to real-time weather data and course elevations through GPS technology. This cybercast is the second in a series of eight for the year 2000, with the big show being the Ironman Triathlon World Championship in Kona, Hawaii. Ironmanlive’s first cybercast of 2000 was from Taupo, New Zealand in early March. The next scheduled cybercast will be the Isuzu Ironman Calfornia Triathlon being held at Camp Pendleton on May 20, 2000. For more information contact Priscilla Fraiegari, World Triathlon Corporation, (727)942-4767, ext. 320, or Jaan Janes, Sportvision, Inc., (212) 764-0873, ext. 215. #### About World Triathlon Corporation World Triathlon Corp. is owner of the Ironman Triathlon World Championship and the Ironman Triathlon trademark, which it licenses to 14 other triathlons in Europe, North America, the Pacific Rim and Africa.  The company is based in Tarpon Springs, Florida.  The Ironman championship is the year’s key event for triathletes and comprises a 2.4-mile ocean swim, 112-mile bike race and 26.2 mile run.  Competitors have 17 hours to finish the race, with cutoff times applied to each segment of the race.  The race is based in Kailua-Kona, Hawaii, and includes nearly 1,500 competitors, ages 18 to 80, from 50 countries, including the United States.  The race’s purse is $325,000. About Sportvision Sportvision, founded in 1998, is a privately-held company that is the leading sports-media convergence entity.  Sportvision develops technology-based enhancements for the Internet, sports television, and new media platforms.  Sportvision created the popular, Emmy-nominated 1st & TenT system – which shows TV viewers where a football team has to reach to get a first down – seen on NFL and NCAA football telecasts, including Super Bowl XXXIV, ABC Monday Night Football, ESPN Sunday Night Football and Fox NFL Sunday. Sportvision’s enriched sports media also include AIRf/xT, which measures vertical leap in the NBA and athlete altitude in extreme sports; the "Batter Radar" system used in telecasts of Major League Baseball games that precisely calculates both pitch speed and bat speed; the Ironman Triathlon Championship live cybercast on the Internet; the Sportvision Premium Telestrator; and the "Tee Velocity" system used on the PGA Tour to measure clubhead speed, ball speed and launch angle. Sportvision is headquartered in New York City, with research and development facilities in Mountain View, CA.

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For Immediate Release April 5, 2000 World Triathlon Corporation and Sportvision, Inc. Use Innovation And Technology To Bring Triathlon Fans Live Action From Down Under Live Internet Coverage of the 15th Annual Ironman Australia Triathlon Begins April 5 On www.IronmanLIVE.com Tarpon Springs, FL – By combining innovation, technology and one of the world’s best-known endurance events, World Triathlon Corporation (WTC) and Sportvision, Inc., the leader in sports-media convergence technology, are bringing triathlon fans unprecedented webcasts of Ironman events around the world. With just a few mouse clicks, Ironman triathlon fans can follow the action live, at www.IronmanLIVE.com, from one of the beautiful, far reaches of the world, Forster-Tuncurry, Australia. The 15th Annual Ironman Australia Triathlon goes online beginning April 5. "By partnering with Sportvision, we’re able to take an event from anywhere in the world and bring it into the homes of Internet users everywhere," said Kelly Mione, interactive services manager for WTC. Beginning April 5 at 6:00 p.m. (EST), users can logon for the race week features and photos.  On Saturday, April 8, users can logon for the pre-race show beginning at 3:45 p.m. and witness the start of the race at 4:15 p.m. New 100k and 300k video feeds offer a higher bandwidth for faster downloads and better image quality. Satellite delivery of broadband content at 700k will provide near-television quality for video segments. "Ironman races are a perfect fit with the Internet, drawing together an international community of athletes, their fans, family and friends," said Russell Quy, Sportvision’s executive director of new media development.  By pushing technology to the limit, we are creating a webcast that will allow Internet users to truly and immediately experience each part of the Ironman course – swim, bike and run – in a way that no other medium has been able to do." With the help of Sportvision’s on-site production team of six people, users can track the 1,288 athletes along the 140.6-mile course including 56 U.S. competitors.  Sportvision will provide users access to technology-enriched applications including: real-time timing data, providing updates as the athletes pass electronic timing points; live spotter network audio, allowing fans to listen in on the same communications network used by race organizers all along the race route; live web cams, generating images from the around the race course, including the start and finish lines and transition points; and live streaming video updates hosted by Paul Huddle, world-renowned triathlon coach and three-time top 10 finisher of the Ironman Triathlon World Championship. For a heightened experience, users will also have access to real-time weather data and course elevations through GPS technology. This cybercast is the second in a series of eight for the year 2000, with the big show being the Ironman Triathlon World Championship in Kona, Hawaii. Ironmanlive’s first cybercast of 2000 was from Taupo, New Zealand in early March. The next scheduled cybercast will be the Isuzu Ironman Calfornia Triathlon being held at Camp Pendleton on May 20, 2000. For more information contact Priscilla Fraiegari, World Triathlon Corporation, (727)942-4767, ext. 320, or Jaan Janes, Sportvision, Inc., (212) 764-0873, ext. 215. #### About World Triathlon Corporation World Triathlon Corp. is owner of the Ironman Triathlon World Championship and the Ironman Triathlon trademark, which it licenses to 14 other triathlons in Europe, North America, the Pacific Rim and Africa.  The company is based in Tarpon Springs, Florida.  The Ironman championship is the year’s key event for triathletes and comprises a 2.4-mile ocean swim, 112-mile bike race and 26.2 mile run.  Competitors have 17 hours to finish the race, with cutoff times applied to each segment of the race.  The race is based in Kailua-Kona, Hawaii, and includes nearly 1,500 competitors, ages 18 to 80, from 50 countries, including the United States.  The race’s purse is $325,000. About Sportvision Sportvision, founded in 1998, is a privately-held company that is the leading sports-media convergence entity.  Sportvision develops technology-based enhancements for the Internet, sports television, and new media platforms.  Sportvision created the popular, Emmy-nominated 1st & TenT system – which shows TV viewers where a football team has to reach to get a first down – seen on NFL and NCAA football telecasts, including Super Bowl XXXIV, ABC Monday Night Football, ESPN Sunday Night Football and Fox NFL Sunday. Sportvision’s enriched sports media also include AIRf/xT, which measures vertical leap in the NBA and athlete altitude in extreme sports; the "Batter Radar" system used in telecasts of Major League Baseball games that precisely calculates both pitch speed and bat speed; the Ironman Triathlon Championship live cybercast on the Internet; the Sportvision Premium Telestrator; and the "Tee Velocity" system used on the PGA Tour to measure clubhead speed, ball speed and launch angle. Sportvision is headquartered in New York City, with research and development facilities in Mountain View, CA.

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Question:

I’m looking for an application. WebSite would be great.

Response:

I’m looking for an application. WebSite would be great.

ARM; I USUALLY GET AN APPLICATION IN THE MAIL. SO I  CAN COPY IT AND MAIL IT TO YOU. THE RACE DATE IS IN INSIDE TRIATHLON MAG.CALL ME FOR MORE INFORMATION.   JIM

  vcard.vcf

< 1K Download

Response:

I got this information from the triathletemag.com website.
          Wendy’s International Triathlon/Duathlon
                  614-481-9077 | fax 614-481-8404
          http://www.ultrafit-usa.com
I haven’t tried the link but I assume it works.
   -**** Posted from RemarQ, http://www.remarq.com/?a ****-  Search and Read Usenet Discussions in your Browser – FREE –

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Question:

Does anybody know? Are they tough to get? Brian

Response:

Does anybody know?

Yes.  Note that unlike Shimano shifters, they don’t have a friction mode. Shimano shifters can be changed from index to friction mode, Campy is index only. Are they tough to get?

http://www.lickbike.com carries them.  If you ask your LBS to special order them they should be able to get them as well.  They are pricey: Part     Speeds         Color         Price 0542-00  8 speed index  Black        $79.50 0542-09  9 speed index  Black        $89.95 alex

Response:

Does anybody know?

I have 8-spd Campy bar-cons on my tandem. Are they tough to get?

No, but your shop may need to order them. They are marketed by campy as part of their time-trial and triathalon group for use on aerobars, but they work just as well as bar-cons on drop bars. The lever itself is the same as the down tube levers. Eric Salathe Seattle WA

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Does anybody know? Are they tough to get? Brian

Brian, Brandford Bike (http://www.branfordbike.com) has them advertised on their web site. I’ve done business with them and have been very pleased. very nice seems quite knowledgeable. Saddles Cyclery.  Both of these guys are technically outstanding, very helpful and honest. Of course, as always, YMMV. Good luck, Cary — Cary Purdy http://members.tripod.com/ccpurdy

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Does anybody know? Are they tough to get? Brian

Yes and they tend to be obscure at times. Not that hard to find currently. — Steve’s Multisport – http://www.stevesmultisport.com/

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yep, they’re available. and hard to get, as with all campy stuff on the east coast at least.

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Question:

Could someone reccommend a Maso therapist or Chiropractor in NYC?  My back is all messed up.  I would like to go to someone who has a good understanding of a triathlon beat-up body.  ALso, any other advice for a sore lower back would be appreciated. THanks, JIM

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writes: Could someone reccommend a Maso therapist or Chiropractor in NYC?  My back is all messed up.      I would like to go to someone who has a good understanding of a triathlon beat-up body.  ALso, any other advice for a sore lower back would be appreciated.

Russell Cohen, DC at (212) 713 0180.  He’s a very reasonable guy, highly skilled and an athlete. JT

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Question:

I’m just starting to train for triathlons and duathlons.  What are some of the best training books I can read to gain knowledge in my training? — Jason Blais

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I’m just starting to train for triathlons and duathlons.  What are some of the best training books I can read to gain knowledge in my training? — Jason Blais

A few off the top of my head: "Swim, Bike Run" by Tod Kearney (& another author whose name I’ve forgotten) – beginner’s book "SERIOUS training for SERIOUS athletes" by Rob Sleamaker – invaluable but some find it too technical "Lactate, Threshold, Pulse Rate" – interesting but _very_ technical Triathon Training Manual (or some such title) by Steve Trew – my current training bible adrian IMUK98 12:19                           Dare to dream !

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I’m just starting to train for triathlons and duathlons.  What are some of the best training books I can read to gain knowledge in my training? — Jason Blais A few off the top of my head: "Swim, Bike Run" by Tod Kearney (& another author whose name I’ve forgotten) – beginner’s book "SERIOUS training for SERIOUS athletes" by Rob Sleamaker – invaluable but some find it too technical

        Go for the second edition co-written with Ray Browing:  SERIOUS Training for Endurance Athletes. – Hide quoted text — Show quoted text -"Lactate, Threshold, Pulse Rate" – interesting but _very_ technical Triathon Training Manual (or some such title) by Steve Trew – my current training bible adrian IMUK98 12:19                           Dare to dream !

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I bought Roger Cedaro’s Triathlon book…don’t recall the EXACT name of it right now, but it’s a black hardcover book with "TRIATHLON" on the front in big letters. (That might actually BE the title, come to think of it. <grin) It’s pretty technical, but I found it interesting and informative. Aloha, -Ben- – Hide quoted text — Show quoted text – I’m just starting to train for triathlons and duathlons.  What are some of the best training books I can read to gain knowledge in my training? — Jason Blais A few off the top of my head: "Swim, Bike Run" by Tod Kearney (& another author whose name I’ve forgotten) – beginner’s book "SERIOUS training for SERIOUS athletes" by Rob Sleamaker – invaluable but some find it too technical    Go for the second edition co-written with Ray Browing:  SERIOUS Training for Endurance Athletes. "Lactate, Threshold, Pulse Rate" – interesting but _very_ technical Triathon Training Manual (or some such title) by Steve Trew – my current training bible adrian IMUK98 12:19                           Dare to dream !

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Question:

I’m also considering buying a new bike this year and I’m only willing to spend $2000.  I’ve decided that it will either be a QR kilo or Trek 5000. My major concern is what are the advantages and disadvantages of 26" vs. 700cm wheels?  I was told a while ago, but can’t remember all of the details the height and weight of the rider determines which is better or something like that. Are there any other important differnces between these two bikes? -rjh

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I’m also considering buying a new bike this year and I’m only willing to spend $2000.  I’ve decided that it will either be a QR kilo or Trek 5000.

Considering the inarguable logic of the theory of specificity, if you are a triathlete, buy a triathlon bike. My major concern is what are the advantages and disadvantages of 26" vs. 700cm wheels?  I was told a while ago, but can’t remember all of the details the height and weight of the rider determines which is better or something like that. I rode a coverted road bike for some time and have just bought a tri-bike with 26" wheels – the acid test for me was 2mph increase in speed over any course with no obvious corresponding increase in effort. I love it. It handles better, I feel I’m transferring more power to the back wheel and I’ve got it set up so that it’s more comfortable to ride than the road bike even with more agressive seat/aero bar positioning. Top bar length is important however. Although I’m 6′ tall I have short legs and a longer torso so you need to be correctly measured for your new baby. Are there any other important differnces between these two bikes?

Yeah one is a road bike and one isn’t. Dougal Macdonald – Hide quoted text — Show quoted text – -rjh

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I’m also considering buying a new bike this year and I’m only willing to spend $2000.  I’ve decided that it will either be a QR kilo or Trek 5000. My major concern is what are the advantages and disadvantages of 26" vs. 700cm wheels?  I was told a while ago, but can’t remember all of the details the height and weight of the rider determines which is better or something like that.

26" wheels seem to be the standard for triathlons, even for big people.  I don’t like the idea of using them because there are fewer chioces for tires and fewer bike shops that carry them. Are there any other important differnces between these two bikes?

Yes, a very important difference – seat tube angle.  Trek bikes have a shallower seat tube angle, which is used by roadies who spend most of their time drafting, sitting up relatively high. QR bikes have a steep seat tube angle which is nice for triathletes who spend most of their time in the aero position, and who have to run after they ride.  QR has an excellent description of the importance of seat tube angle on their website at <http://www.rooworld.com. — Dan Reiley, Ph.D.     Bell Labs       Naperville, IL

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I’m also considering buying a new bike this year and I’m only willing to spend $2000.  I’ve decided that it will either be a QR kilo or Trek 5000.

<snip Are there any other important differnces between these two bikes?

I have no experience with 26" wheels nor QR bicycles. I do have experience with the Trek OCLV/5000 series frames. This is what I have written below.  You can compare/add this to your database of QR and Trek responses.   The Trek OCLV bikes come with 700c wheels.  The frame has tremendous lateral (side-to-side) stiffness, compared to the aluminum and steel bikes that I have ridden.  Stomping and mashing the pedals on a hill produces a "stiffness" feel in the frame, telling me that it is not flexing much.   Reduced flex means increased power transmission (subjectively speaking from a chemical engineer’s point-of-view).   All of the frame joints are oversized and beefy, adding to the strength of these very light frames (mine weighs 2.5 lbs or so!). While laterally stiff, the OCLV frame has a quiet and vibration free ride, when I compare again to my aluminum and steel bikes of days gone by.  Slight bumps and roughness in the road are smoothed by the carbon frame and fork.   During my two Ironman rides and all the training (on my Trek 5200), I never suffered from discomfort-induced fatigue.   The OCLV frame has an unusual configuration around the btm. bracket.  Looking carefully, the axis of the spindle is behind the long axis of the seat tube.  This places the pedals more under the saddle, and thus a slight forward positioning results.  I do not know if Trek accounted for this when they report seat tube angles.  I have a Control Tech seatpost turned backwards to give me a *little* more forward positioning (1.5 cm perhaps).  Everything else on the bike is original equipment.   The components on my bike (Shimano 600) have held up extremely well, despite occasional abuses of riding in crappy weather and getting sand/grit everywhere.   I spent about $1800 on my bike when new.  It was money well spent, as the Trek is a fine machine.  Would I buy another one? Yes, if only I had the money … -Rolf — Call me IronMac …                         … I tri …                                          … I prefer Macintosh! IMC ‘94 – 14:06:47   IMC ‘95 – 11:58:35    IMC ‘97 – 10:45:00

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Question:

Kristen,      Swim a bit more and run a little less during your recovery. Keeps the aerobic capacity "up there" while letting the legs heal up a bit. Nothing like a couple of cool pool swims to make those legs feel better. Good luck!    

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I completed a 1/2 ironman on 8/14 and this past weekend I did a 8K/50K/8K biathlon.  Well – this turned out to be an incredibly miserable race and a true test of my mental toughness.  I felt good for the first mile but it was all down hill from there.   The second run was to say the least not fun!!Every step I took I felt like my muscles were ripping they were so sore.  I wanted to quit so bad but managed to finish in a respectable 2 hours and 45 minutes.  I felt like what I imagine it would feel like to finish an ironman (OK- maybe not that bad!!).  well – today I am so sore I hate to move.

Try a good cooldown immediately after tour race (30-40 min spin) and a massage.  Next day instead of taking it of do the same thing.  You may also try cutting back on your running just a little bit ex. every other day. Good luck hope this helps Derek Theriault Laval university triathlon team coach.

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: I am never sure on how to let my body recover after a race. : This is especially true if I plan on racing again the next : weekend or even in 2 weeks.  For example: : I completed a 1/2 ironman on 8/14 and this past weekend I did a : 8K/50K/8K biathlon.  Well – this turned out to be an incredibly : miserable race and a true test of my mental toughness.  I felt : good for the first mile but it was all down hill from there.   : The second run was to say the least not fun!!Every step I took : I felt like my muscles were ripping they were so sore.  I wanted : to quit so bad but managed to finish in a respectable 2 hours : and 45 minutes.  I felt like what I imagine it would feel like : to finish an ironman (OK- maybe not that bad!!).  well – today : I am so sore I hate to move. : Don’t mean to bore you with my training and I realize that everyone : is different — but any advice on post-race recovery would be : greatly appreciated.  Also – I have found that my recovery and : general soreness is greater after biathlons than triathlons.  Has : anyone else had similar experiences? I did Powerman-Colorado on 7/14, followed by Half-Vineman on 7/27.  PC is a 4kR-90kB-21kR, with HV being a 1.2mS-56mB-13.1mR. I found that the last 10 miles of the HV bike leg excruciating, and my 13.1mR was less than stellar.  I have not had similar problems when I have had at least 3 weeks between long course races. Joe Sventek

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My take on recovery: For running races, I always plan on as many days of recovery as there are miles in the race.  For triathlons, I use 2 days of recovery for each mile of the run portion.  I generally take the day off after the race.  The next day I do an easy warmup and then cool down (the idea is to get the muscles warm and the blood flowing to help flush out the nasties).  The third day I take off.  Then I resume training at about half my usual schedule and build back to my normal distances, but at an easy pace. I don’t do any hard workouts until the recovery period is over. Like you said, everybody is different.  Learn from that biathlon and plan on more days off and/or more days between a 1/2IM and your next race.  That’s part of the beauty of training and racing… learning about your abilities and limits. Still learning,  Paul Meier – Hide quoted text — Show quoted text – I am never sure on how to let my body recover after a race. This is especially true if I plan on racing again the next weekend or even in 2 weeks.  For example: snip Don’t mean to bore you with my training and I realize that everyone is different — but any advice on post-race recovery would be greatly appreciated.  Also – I have found that my recovery and general soreness is greater after biathlons than triathlons.  Has anyone else had similar experiences? Thanks! Kristen

Response:

Kristen: It sounds to me like you might have pushed the running a little too much. I also try to go by the one day per mile raced rule for recovery.  I did the Powerman Colorado,  which is a half-iron distance duathlon, and then 2 weeks later a 5k-30k-5k race which I pr’ed by a large margin.  During the first few days after the Powerman all I did was swim, and sit in the whirlpool at the gym.  On wedensday I took my mountain bike out for an easy spin.  After that I did 3 or 4 easy 4 mile runs, and a few 20 mile road bike rides which I tried to ride fairly hard.  On all of the rides I felt dead, and struggled to get up hills which normally cause me no problem.  I took a couple of days completly off before the next race,  and came out with my best bike split ever (on a hilly course), and respectable, if slightly slower than normal,  run times.  I doubt, however if I could have done an 8k-50k-8k in the same form. As far as feeling better after a tri, I have experienced the same thing. I went to a talk by Dave Welch (husband of master running superstar Priscilla) who is a neuromuscular therapist in Boulder.  He has treated many top runners, cyclists and triathletes.  He has found that runners and cyclists have very tight muscles, while the triathletes were very loose and supple.  His theory was that swimming acts as a poor mans massage where the water presses against the muscles.  He recommended that runners and cyclists who couldn’t afford massage therapy take up swimming or water running instead to get some of the benefits of a massage.  I have also noticed that I feel better after a Duathlon than a 10k road race that I run at the same pace.  I don’t have an explanation for that . I hope this helps, Chuck Berghoefer

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: 1  Diet — it’s very important that you have a recovery "diet" plan : laid out.  In particular, you want to have a lot of easily digested : carbs (probably at least 100 grams) and perhaps a little protein in the : first hour or two after your first race.  This can have a big effect on See Kristen…I *told* you to eat that Apricot Clif Bar yesterday!  (It *was* tasty though….sorry you missed out on it.  ;-) : 2 Massage — getting at least one and problably more massages between : races can help a lot. Pretty funny you mention that, since I was just telling Kristen the name of the woman I get massage from today.   Great RST minds think alike, eh? Jason, posting far too much due to the taper jitters — Jason Mayfield     Arlington, VA http://dufus.westga.edu/~zooropa Sick & Twisted Site of the Day: http://dufus.westga.edu/~zooropa/sick.html "Do or do not, there is no ‘try’"  - Yoda     *5* Days Until Ironman Canada

Response:

(Kristen A. Bowsher) writes:

(details of training/recovery schedule between races snipped). I won’t comment on your training/recovery schedule, but the fact that you laid it out in such detail and didn’t say much more about what you do for recovery leads me to make a couple of suggestions: 1  Diet — it’s very important that you have a recovery "diet" plan laid out.  In particular, you want to have a lot of easily digested carbs (probably at least 100 grams) and perhaps a little protein in the first hour or two after your first race.  This can have a big effect on how you feel the next day.  And over the several days after the race (and really all the time) make sure you are eating consistently well, with quality carbs and proteins.  You’ve got to rebuild the tissue you’ve torn down. 2 Massage — getting at least one and problably more massages between races can help a lot. JT

Response:

I am never sure on how to let my body recover after a race. This is especially true if I plan on racing again the next weekend or even in 2 weeks.  For example: I completed a 1/2 ironman on 8/14 and this past weekend I did a 8K/50K/8K biathlon.  Well – this turned out to be an incredibly miserable race and a true test of my mental toughness.  I felt good for the first mile but it was all down hill from there.   The second run was to say the least not fun!!Every step I took I felt like my muscles were ripping they were so sore.  I wanted to quit so bad but managed to finish in a respectable 2 hours and 45 minutes.  I felt like what I imagine it would feel like to finish an ironman (OK- maybe not that bad!!).  well – today I am so sore I hate to move. My recovery post-1/2 ironman was as follows: Sunday: 1/2 ironman Monday: OFF (drive to North Carolina to visit mom – 6 hour drive) Tuesday: easy 3 mile (10+min/mile) jog w/ mom          4 mile walk w/ mom          easy 1/2 mile swim Wednesday:  easy 3 mile jog w/mom             4 mile walk w/mom             1 hour easy spin on bike trainer Thursday:  7 mile run            1/2 mile swim Friday:  1 hour 30 min. on bike trainer w/ 10 x 2 min. hard intervals Saturday:  6.5 mile run            4 mile walk w/ mom (legs not feeling good!) Sunady:  OFF (drive back to Maryland) Monday:  swim 2000m Tuesday:  bike 35 miles Wednesday:  swim 1600m             run 7 miles (still way tired) Thursady:  S800m Friday:  OFF Saturday:  run 2 miles Don’t mean to bore you with my training and I realize that everyone is different — but any advice on post-race recovery would be greatly appreciated.  Also – I have found that my recovery and general soreness is greater after biathlons than triathlons.  Has anyone else had similar experiences? Thanks! Kristen

Response:

Question:

I am 25 year old, female, and I am just training (sorta) for my first tri.  Any helpful training info you can offer would be great.  Just did my first duathlon, and I was very slow — can only get better, right?? p.s. why am i doing this???

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from Marin Rodriguez Advice is simple-keep it simple. If you are a first timer, depending on your background, you may have to work on just one or all of the disciplines. For swimming, i recommend a local Masters swimming group. People your age that enjoy swimming for fitness. you are bound to find some triathletes in almost every Masters group. for biking and running take it slow and ask a lot of questions of everyone you meet at races and other events. Your local bike shop should be forthcoming with lots of cycling advice, but beware of places that would rather sell you something than give sound advice. They also have postings by local clubs for group rides and other such fun activities. Do the  same for you running. Ask questions, a lot, at your local running shop. Runners world publishes an annual list of reputable shops around the country. Consult it. Finally, look for a local tri club to hang with. there are many here in the Sf bay area and there is bound to be at least one like minded group in your area. They may be found at the local health club or a local college or university. If all else fails,send out an SOS on this bulletin board. There are peple around the world that will fall over themselves to give advice! Happy tri-ing Marin

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Hi!  I like you just did my first triathlon last summer at the age of 25…I come from an athletic backround (collegiate volleyball player), but had no practical running, biking, or swimming backround…basically I could do each but none very well. My first suggestion is to get into good general condition…be able to handle the distance of each leg without difficulty.  Then, start adding double workouts (2 a days)…I think swimming is the toughest part and if you are struggling there you won’t have anything left for the bike much less the run. If you’ve already done a duathlon then you’ll know the burn you get from switching from the bike to running…I would start adding some of these workouts in. Remember, just do your best, set small goals that are accomplishable…and, when you do your first tri you’ll know why you did it!  The feeling of reaching the finish line is like no other!!!  And of course, HAVE FUN!

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I am 25 year old, female, and I am just training (sorta) for my first tri.  Any helpful training info you can offer would be great.  Just did my first duathlon, and I was very slow — can only get better, right?? p.s. why am i doing this???

Just keep following RST on a regular basis and all your questions will be answered.  It’s an invaluable resource.  That said, check out the FAQ, and Marty Miller’s Triathlete’s Web:   http://w3.one.net/~triweb/triweb.html Good luck! Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  /

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I am 25 year old, female, and I am just training (sorta) for my first tri.  Any helpful training info you can offer would be great.  Just did my first duathlon, and I was very slow — can only get better, right??

Right. Besides swimming, biking, and running separately, try a brick workout once in a while. After a hard effort on the bike, change shoes and go right out for a hard run. Get those legs used to the change. Also don’t forget to practice transition. Putting on and taking off your helmet, changing shoes, etc. Get a routine down so it becomes second nature. It’s a *lot * easier to knock a few minutes of your time in the transition area than off a 5K or 10K run, believe me. p.s. why am i doing this???

For the free beer at 9:00 AM on a Sunday morning? Andrew Peabody Miami Beach

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t I am 25 year old, female, and I am just training (sorta) for my first tri.  Any helpful training info you can offer would be great.  Just did my first duathlon, and I was very slow — can only get better, right?? p.s. why am i doing this???

                                      Other than training, proper nutrition will make you faster and healthier . Buy a good sports nutrition book. Julio Neves ,MD Brazilian Tri-DOC Founder and Pope of the Erotic Witness Church

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Question:

| I’d like to see what others are using for a running log on your Mac. | Filemaker Pro, Excel, etc…  what’s everyone got? | | For me, I’m using a couple columns in Excel (one for time, one for | distance, one for date) and I’d like to keep more data than that. | What is everyone else tracking? | I also use Excel.  In addition to the columns you use, I include three totals columns:  annual milage, monthly milage and a seven day running total.  I also include a brief course description in the right most column. —

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For me, I’m using a couple columns in Excel (one for time, one for distance, one for date) and I’d like to keep more data than that. What is everyone else tracking?

I’m also interested in hearing what people are using to track their runs. I just started tracking my runs on my new (yay!) powerbook 280c.  I use Excel and track the date, distance, total time, location (generally from/to), average lap time, best lap time, and then a comments field for anything else (new shoes, weather conditions, etc.)  I plan on putting in a monthly total and graphing my monthly data (distance, speed, etc.) For those that might be wondering, most of my runs are two laps (i.e. from one point to another and back).  And as for the times, I just got a nifty new watch (Timex IronMan Triathlon) that tracks my "laps" as part of the chronograph mode so I don’t have to sit there and compute best lap, avg lap, etc.  If anyone is looking for a new watch and doesn’t want to shell out major bucks, I highly recommend it.  I got mine for a little under $40 at Mervyn’s. -jon — |Santa Cruz, CA          | DoD #97, AMA, NRA     |’78 KZ1000LTD – "Beast"     |   "Poor people have access to the courts in the same sense that the    Christians had access to the lions. . ."     — Judge Earl Johnson Jr.

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I’d like to see what others are using for a running log on your Mac. Filemaker Pro, Excel, etc…  what’s everyone got?

This summer I’ve just started tracking my running and cycling on my Mac (LC520).  Using Excel never even crossed my mind (but it sounds like a resonanable idea).  I have looked at two programs so far. The Athlete’s Diary:  I’ve only seen the demo pulled down off the internet (I think it was an anonymous ftp site at ftp.furman.com, or something like that).  The only limitation on the demo seems to be a 25 entry limit.  It seems like a nice program.  But, it will not run under 32 bit addressing with RAMDoubler running.  They tell me they are in the middle of a major upgrade which they hope will be out in 6 months and which they hope will solve this problem. Cost is about $50US. PC Coach:  The name scared me a bit, but I decided to buy this since they have a 30 day money-back policy.  I’m two weeks into this trial period.  The software is about 6 months old and clearly seems to have be written for Windows, first, and then ported to the Mac.  I found an awful lot of places where Apple’s Human Interface Guideline was not followed (this is very frustrating!).  On the plus side, PC Coach allows you to plan workouts well in advance and mark them off when completed.  I just finished faxing the authors a letter suggesting ways of making PC Coach more Mac-like.  They have an upgrade release scheduled for this fall which I hope will address some of my concerns. I hope to talk with them in a few days about this upcoming release. FWIW, they claim about 33% of their sales are for the Mac.  Cost is about $70US. Both programs are advertised in the back of Runner’s World. Anyone know what else it out there? Rob

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Getting over my general dislike of Hypercard (blech)… I’ve seen a nice little card program called Exercise Log (look for it at your favorite info-mac-shadow in the apps folder) that’s shareware and is pretty decent. Right now I just use Excel.  I’ve tried both PC Coach and The Athlete’s Diary, but didn’t like either of them (I like to make a lot of comments about my run- weather, training partners, etc)… Becky "There is nothing more certain than the defeat of a man who gives up.  And, I might add, the victory of one who will not." – Dr. George Sheehan, M.D.

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The Athlete’s Diary (TAD) had demos available by anon. ftp at furman.edu. It’s part of the drs archive, since the author, Steve Patt, is a drs member.  The company is Steven’s Creek Software, which has an AOL Another drs member, Maurits Van Der Veen (?) has a hypercard stack which works quite well as an exercise log. polar bear — Strikeouts are fascist.  Throw ground balls; they’re more democratic.                         – "Crash" Davis to "Nuke" LaLoosh in "Bull Durham"

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I’d like to see what others are using for a running log on your Mac. Filemaker Pro, Excel, etc…  what’s everyone got? For me, I’m using a couple columns in Excel (one for time, one for distance, one for date) and I’d like to keep more data than that. What is everyone else tracking? Rob 2 Concourse Parkway Suite 500              |   Atlanta, GA  30075                         |    Don’t Panic!!! (404) 604-7942                             |

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I’d like to see what others are using for a running log on your Mac. Filemaker Pro, Excel, etc…  what’s everyone got?

I

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<snip Dave Scott think wet suits are for weanies…

Gee, I wonder if Dave wrote/said this before moving to Boulder.  I have never done Evergreen, but have heard that the lake is considered warm if it is above 60 deg F.   I did do Aurora (eastern suburb of Denver) last September.   It snowed the day before, the lake had already turned over, and it was reported there was a skim of ice on the lake the evening before.  The water temp was 48 deg F and the air temp in the morning was 35 deg F. This obviously was the worst case scenario I could think of.  I didn’t buy a wetsuit until I moved to the rockies, but I consider it a necessity out here (especially for fall races)    W.Patrick Brug, Ph.D.  _-           -_    Los Alamos National Lab -__       __-                                       /    cis:      72410,3372        /  

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: Against my better judgement I’ve been persuaded onto a Tri’ relay team : for the following weekend (7th August) 1600M swim 40K bike 10K run [...] : Also does anyone know how the organizational stuff for the change over : between team members work in these relay events I’ve done several relays.  The hand offs have been different in every event and often vary from year to year for the same event.  Make sure you get a clear ruling from the race director (not a volunteer) before the race.  I’ve seen people DQed for improper hand offs. The biggest issues are whether the biker can straddle the bike, whether (s)he can have one foot clipped in and whether (s)he must come to a full stop for the bike – run hand off. Although sometimes the officials are strict, sometimes they are pretty casual.  Last year, the runner of one team left at least a minute or two before the biker showed up.  (I don’t think they were deliberately cheating.  I think they were confused.)  Amazingly, they weren’t DQed.  The race director added a small time penalty, which he let the offenders estimate.  My team was not pleased since we ended up in second place with the offenders in first. Dave LaPorte U. of Minn.

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: Hi, : Against my better judgement I’ve been persuaded onto a Tri’ relay team : for the following weekend (7th August) 1600M swim 40K bike 10K run Well, we did the race, and thanks to who that posted tips for the swim, it was all very helpful. We managed to come 3rd out of 9 relay teams in a time of 2 hours and 5 Mins mostly down to our runner doing a pb of 34.01 for the 10K I did the swim in 23 Minutes, which I was a little disapointed with, I guess it just shows the difference that experience makes. As predicted my biggest problem was navigation, even though I had been and swum in the lake a couple of times the week before the race; my next biggest problem was coping with all the other people in the water swimming over, under and around me, a real shock to lane a swimmer.   I must say I really enjoyed the event and will do the team thing again next year, who knows they may even persuade me to take up triathlon for real. Thanks again for the help John

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John,         I think the best advise for an open water swim is to pick your head up every few strokes so you can navigate effectively. My biggest problem on my first open water swim was veering off to my right resulting in my having to swim significantly longer than necessary. Another tip is to draft on someone a bit faster than you are. (legal in the swim). This saves a significant amount of energy. Good Luck!!                         Al Cordes

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: Hi, : Against my better judgement I’ve been persuaded onto a Tri’ relay team : for the following weekend (7th August) 1600M swim 40K bike 10K run : Now the swimming is no problem to be I’m a pretty active masters swimmer : and coach, I have zero experience of open water swims, so if anyone : could pass on any tips I’d be real grateful. Oh by the way its a lake : swim and I don’t have a wet suit, but its been warm here the last couple : of weeks. There are no lane lines so you need to watch where you are going. Most open water swimmers raise their head up every seven strokes or so to see where they are going. While you warm up for the swim try and pick out landmarks that will help you do this quickly. Since the swim is so short you may be able to swim the whole course before the race. I have seen some relay guys do this at Gulf Coast and the swim there is 1.2 mi. If you have not done this in practice yet try to swim 25 of several 100 free laps using a Tarzan stroke. This is where you do your regular free stroke but keep your head out of the water looking straight ahead the whole 25. I find it helps my flexibility in raising my head when I am in open water. Dave Scott think wet suits are for weanies. : Also does anyone know how the organizational stuff for the change over : between team members work in these relay events No advice here, relay people are always out of the water before me. : Thanks in anticiptation                    ^ I am sure you swim better than you spell. : John Good luck Tom — I’d give my right arm to be ambidextrous.                  __o      o       Tommy the Tourist                            ____/o__  _ |/<_     <      

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Hi, Against my better judgement I’ve been persuaded onto a Tri’ relay team for the following weekend (7th August) 1600M swim 40K bike 10K run Now the swimming is no problem to be I’m a pretty active masters swimmer and coach, I have zero experience of open water swims, so if anyone could pass on any tips I’d be real grateful. Oh by the way its a lake swim and I don’t have a wet suit, but its been warm here the last couple of weeks. Also does anyone know how the organizational stuff for the change over between team members work in these relay events Thanks in anticiptation John

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