Pictures of professional triathletes mounted on bikes that resemble rocket ships grace the pages inside virtually every triathlon magazine. These images, while presented there to support the article or to advertise the product, serve an additional function, one that is not necessarily intended: they inspire budding triathletes to be just like the pros. As a result, when beginning triathletes enter the sport, they confront a multitude of decisions, with one of the most prominent being what type of bike to buy.

Generally speaking, as you first start out, never spend a huge amount of money on any gear, let alone a bike. Borrow one or buy one used. Ride a hybrid. Do something rather than spend a month's wages on a bike you may only ride once. Basically, try the sport first. If you fall in love with it, then invest in it.

Now, if you do decide the sport is for you, then you must choose between a road bike and a tri bike. The road bike is normally the best choice, especially for the recreational triathlete who competes for himself, as it is built to be considerably more flexible than a time trial bike. Road bikes work better when riding in packs, cornering, and climbing, and they are constructed for a more upright position, making shifting and pedal transfer easier. Therefore, the bike offers quite a wide range of services for any rider. Conversely, a tri bike, made for flatter surfaces and predicated on the need for speed, forces the rider down into the aero position the majority of the time. The positioning is less comfortable but far more aerodynamic, thus creating faster times. The geometry of the tri bike also places more emphasis on the hamstrings during pedaling, which leaves more energy in the quadriceps, which is of critical importance when transitioning to the run.

Overall, you need to evaluate your goals and commitments. If you are dedicated to triathlon and want to compete and train regularly, then a tri bike may work for you. If you want to ride leisurely with friends and compete in some smaller, less rigorous events and train part time, throw some aero bars on the road bike and stick with that.

People get bored very easily. That is a fact that is about as certain as death and taxes. Think about the high school kid who falls asleep during a forty-minute lecture on the Italian Renaissance or the security guard who drifts off during the graveyard shift. When a person experiences something that spans a long period of time and offers no alterations or adjustments, there exists no possible way for a legitimate focus to occur. As a result, body and mind change course, looking to either rest from exhaustion or re-stimulate itself with something else.

Training for triathlon is no different. While following a detailed, structured workout schedule will give you the format to stay consistent, doing the same routine day after day will result in two situations: a serious loss of mental motivation and a seemingly unbreakable physical plateau.

Mentally, when you continually change your patterns, the brain stays sharp, as it constantly has a new goal to reach. You provide the stimulus your brain requires to keep your body moving in a manner that permits progress. For example, using a swim workout based on stroke count one day, always working to lengthen the body's reach to reduce the number of strokes it takes to cover a given distance, and the next day swimming against the clock, a place where strokes are less important and time rules, provides you with a different set of challenges. Your brain avoids the patternization that generates boredom and fatigue.

Likewise, physically, if you can repeatedly alter your goals, you can keep your body from reaching those plateaus that stunt growth. Confusing the muscles, making them work similar groups in a variety of ways, dodges the monotony of identical workouts. For example, running an endless string of treadmill workouts will never produce the long-range results you need. Instead, get outside and hit the trails or do a track workout. Try plyometrics or Kenpo. Mix in multiple variations that will strengthen the muscles while keeping them fresh and stimulated.

Overall, you will be a happier triathlete if you mix it up. Failing to do so will not only hurt your performance, but also it will take away the pure joy associated with the sport. Keep yourself mentally and physically excited and vary those workouts as much as possible.

After months of training, the night before a triathlon can be one riddled with anticipation and nervousness. You often wonder if you have done enough to prepare for what will soon come. Yet all the worry and concern the night before will do absolutely nothing, for nothing can be done to better you physically except for a good night's rest. Instead of mentally destroying yourself with unanswerable questions, focus on getting organized and prepared. Doing so will let your race morning flow easily, with little to no stress. The last thing you want is to concern yourself with all the minute details that distract you from your real purpose, which is to swim, bike, and run as best you can.

First, the night before, take the time to thoroughly pack your triathlon bag. Include such items as goggles, swim suit/wetsuit, socks, towels, bike helmet, shorts, racing top, sunglasses, sunscreen, petroleum jelly, nutritional supplements, money, race information, a permanent marker, sneakers, bike shoes, bike repair kit, water bottles, a hat, a watch, race number, tool kit, and fresh clothing for afterward. In fact, write out a detailed checklist prior to starting. This way you will not forget any needed gear. Nothing could be worse than beginning your walk down to the water for the ocean swim, only to find that you have forgotten your goggles.

Next, the morning of the race, arrive early and register as soon as possible. Once that is done, take the time to properly plan out your transition area. Consider how many transitions the race has, as some will have one common area while others will have two. Either way, organize the area so that you can rhythmically get in and out. Have a place to drop the wetsuit and towel off before throwing on your biking gear. Make sure you have your race number pinned to your jersey or on a race belt that you strap around your waist. Put your stuff in a logical order, one that you have hopefully practiced before race day.

Finally, once the transition area is set, head out onto the course to look around. If you arrived a day or two early, you should have already hopped in the water for a short swim and ridden a few miles on the actual bike course. If not, take the time to get comfortable with the race course itself. Talk to other competitors about what they see or know; you'll find that triathletes as a group are highly supportive and will share readily. Overall, get there early so that all the hard work and dedication you invested in the previous months can come to fruition. Make the moments leading up to the race relaxed and enjoyable, not stressful and panicked.

Shopping for the right bike can be a difficult process, especially if you don't know precisely what you want or need. Some people get caught up in the wrong places, looking at the simple aesthetics of the bike or flipping through the latest triathlon magazine at Borders to see what cool bike is underneath some professional triathlete in a crystal clear photo. While the bike's look should please you, it is, without question, the last idea on a fairly short list that should dictate your purchase.

First, consider your real budget. Bikes, especially the better brands, can skyrocket in price if you're not careful. If you are new to the sport, be careful not to buy the one with all the bells and whistles when you have yet to prove to yourself that you're going to stick with the triathlon. Nothing could be a worse investment than spending over two thousand dollars for a race or two worth of riding. Instead, set a clear budget that reflects your ability and goals, and never max out that allowance on just the bike itself. You will still need to outfit the bike with pedals, cycling shoes, a helmet, water bottle and cage, speedometer/odometer, etc. These extras can add up, so plan accordingly.

Next, think about the style you want. Most people select a basic road bike, and then upgrade it with features such as aerobars to make it work in a triathlon. The time trial bikes are for more experienced riders who know they will race on generally flat surfaces, and who can cycle in that aero position for an extended time. The majority of average to below average triathletes lack the strength to ride in that manner, thus a road bike is the better bet. Not to mention, the road bike works better for daily training and common hill work.

Finally, check with your local bike shop as to what frame will best suit your body style. Getting the right fit is more important than the brand name or color. If you have the bike custom fit with a computer generated program, you will leave the shop, whether it was a stock model or a personally constructed piece, with a bike that is prepared to maximize your ability.

Therefore, make fit, style, and budget huge priorities and don't get caught up in buying a bike that will look prettiest leaning against the garage. Buy with your brain and your body will thank you for it with each mile.

Although some beginning triathletes perceive the bike to be the easiest portion of a triathlon, casually viewing it as a restful period between a tough swim and difficult run, nothing could be farther from the truth. The fact is that you can entirely alter your race performance with a strong bike; conversely, you can seriously hinder the outcome with a poor cycling section. Truthfully, when it comes to triathlon training, nothing beats time in the saddle.

But, spending training hours on your bike does not always equate with success. Just jumping on and turning those pedals incessantly will not guarantee individual improvement; in fact, unless you pay close attention to how you are riding, you probably won't see the type of progress you deserve.

So, how do you cycle better? First, understand that most people have a dominant cycling leg, as they push harder with one over the other, which creates an imbalance in the pedal stroke. Using one-legged drills on stationary bikes helps to eliminate this problem, so make sure the training you complete addresses the issue of balance in the stroke to maximize your output.

Second, train for the race you intend to ride. Too many people think they need to log endless miles, which is not the case if you plan on doing a sprint triathlon. Likewise, don't focus on speed alone when training for the 180 km of an Ironman. Specify your efforts to reflect what the end result will be.

Finally, address your form on the bike. You must get into the most consistently aerodynamic position as possible while still being able to maximize power. For longer rides, a more upright position is needed to give you better comfort over a long distance, whereas in a shorter time trial you can use the aerobar position to streamline your body and, despite the reduced comfort, decrease the time spent on the bike.

If you work to analyze how you are cycling rather than simply getting out and riding, you will discover that your potential is certainly greater than you imagined. Training isn't always about the time invested, but more about quality injected. Be specific and reflective in your approach, and it will pay off on race day.

Open water swimming, especially for a beginning triathlete, represents a stern test, one that extends well beyond the physical challenge presented during pool training. With currents, waves, chop, other triathletes, cold temperatures, and poor visibility, ocean or lake swims can intimidate a triathlete, all the while extracting excessive amounts of energy and confidence. So, the need to get out and practice in open water prior to race day is critical.

Yet all too often people forget one skill that will destroy an open water swim: sighting. No one, no matter how advanced or accomplished you are, swims in a straight line in open water. The ocean floor, if you can even see it, has no lane markings, and no lane lines will exist to keep you headed toward the finish. Instead, knowing that swimmers, if left alone and without ever sighting, will swim in a large circle, you can see the need to practice finding your way in open water.

Whether training in a pool or in the ocean, any triathlete can work on sighting. First, pick a point in the distance: a buoy, the end line, a rock formation, etc. Then, as you swim, practice slightly pulling your head up—just enough for your goggles to be above the water every few strokes to find that marker and readjust your line. You should look forward at the bottom of your rotation to see your target, twist to the side to breathe, and then re-enter into your regular rhythm.

Another drill to practice sighting while working in a pool is to swim half a length with your head held out of the water, and then resume your regular stroke until the wall, doing the same thing on the return trip. Complete this as a set of 200 to 300 meters. Sighting will make your open water experience much more enjoyable, as you will likely swim the line closest to the finish. Your body will not be too happy if you swim in zig zags, forcing it to cover 1,000 meters for a 700 meter swim.

In the end, sighting practice will let you understand the old advice of your geometry teacher: the shortest distance between two points is a straight line. Not only will your teacher be proud, but your body will applaud your efforts when it comes time to hop on that bike.

Successful triathletes are master planners. Each time they hit the pool or road, they have a specific goal in mind for that given session, and that goal is directly related to the end result they wish to attain. They pay close attention to detail and listen intently to their bodies, as remaining healthy through training is just as important as making adequate progressions. Basically, they spend time preparing to train so that time in training is never wasted or misused.

So, when setting up a daily, weekly, or monthly schedule, reflect on what exactly you wish to do and how you can best accomplish that given your set of circumstances and talents. Consider the following tips when devising your sessions.

Be Specific: Know what your end result will be. Are you working toward completing a sprint triathlon? Then do not spend hours and hours running endless miles. Instead, prepare for the needed distance. Likewise, if you are attempting a half-iron, don't cut yourself off at five miles on long run days. Make sure that the workouts you implement match the eventual competition.

Making Progressions: Your body will respond to training, and it naturally will improve; however, if you allow it to plateau and you do not schedule moderate progressions as your training continues, your body will never make the needed adjustments to reach your end goal. Thus, make sure you design safe increments that will encourage your body to progress, yet be careful not to over do it too quickly.

Reversibility: While you should never allow training to engulf and overtake your life, making time for daily workouts is important if you wish to succeed. Being dedicated will reward you, but being inconsistent will destroy you. Taking too much time off will reverse all the work you have done, essentially collapsing the base you built. Starting all over is just plain hard.

In the end, well-planned sessions that you complete consistently will give you a positive result. Remember, a triathlon is not about winning, as you hit that course trying to prove something to yourself. Give yourself the best chance by being organized and disciplined.

As triathletes begin training, they inevitably hope to tackle as much as possible, generating workouts designed to push them to the limits of their own potentials. Yet, wrapped within the need to extend beyond what they previously thought was impossible, triathletes must remember to provide ample time for the fourth event in training: sleep.

Sleep deprivation impacts countless Americans each night, as chronic sleep issues have reached an almost epidemic rate across much of Western society. Most people in industrialized, competitive-based countries sleep far less than the standard minimum of eight hours per night. This downward spiraling pattern within our culture will have its influence in the sport of triathlon if athletes do not take clear steps to prevent its long-reaching problems.

If the regular American who does not participate in triathlons suffers from sleep deprivation, then how does a triathlete, who in all probability works a similarly structured job, train endless hours and get the required sleep? Seems near impossible, right? The answer, however, comes in the form of decision making. Consider all the needless minutes and hours each day spent doing next to nothing, and then think about what life would be like if you used that extra time to extend your night's sleep by 30 to 60 minutes, or if you elected to take a nap during the day. Without a doubt, with the increased rest you would see your recovery from training improve, your intensity during workouts would double, and your overall vitality in life would be dramatically enhanced.

So, when sitting down to structure a plan for training, make sure you consider not just the need to rest, but also the need to sleep. Make the best decisions in your life to allow your body that unadulterated down time to refuel and regenerate. Not only will your experience with triathlon improve, but also, and more importantly, your daily life will become better and better.

All three sections of a triathlon are grueling both physically and psychologically. Swimming forces you to not only deal with your physical ability to cut the water, but it mentally challenges you to stay focused through the unpredictability of open water. Cycling, which is physically more challenging in terms of maximum heart rate, gives no physical break following the swim, and it requires intense mental attention as you must manipulate a machine at high rates of speed.

Running, the third and final stage, however, trumps both in its physiological and psychological demands. Runners tax their bodies like no other athlete, as evidence by the long wait periods between major races. No runner can compete at high distance levels week after week like a cyclist can. No runner can perform the multi-faceted workouts in repetitive fashion that a swimmer can.

Runners must be acutely aware of their situations. Injury prevention is critical when building a running base for a triathlon, as overuse problems stemming from too much volume too quickly or insufficient rest can destroy any person's triathlon season. As far as elite runners go, they spend roughly 25% less time training than their counterparts in swimming and cycling.

Psychologically, the run can mentally hinder any ill-prepared triathlete. As the final stage, the run not only pushes your fatigued body, but it also sternly challenges your mind. Your mentality is stressed from the moment you hit the water, so as you enter the last phase, your brain is tired. Training yourself psychologically, knowing how to handle your body, playing mental tricks to keep focused, understanding how to overcome your brain's desire to ease up, will provide you with great returns come race day.

Overall, be smart about your run training on both levels. Set reachable goals that will allow your body to make small, manageable strides. Along the way, pay attention to how you respond psychologically to the difficulties you face. Knowing how to handle your brain on race day may prove to be the difference for you.

So many new triathletes begin their training by seeing the actual race as three separate events with small respites in between, called transitions. However, no matter how long you spend in a transition zone, whether it is a rapid change or leisurely switch, you will find that the events are anything but separate. Instead, you need to perceive the race as a flowing endurance test that has three key alterations, and you must, without question, create moments in your training that reflect the transitioning nature of a triathlon.

Incorporating the brick, when one event in training is immediately followed by another, will not only simulate what it takes to organizationally get yourself from one stage to the next, but it will also more importantly get your body comfortable with the psychological and physiological alterations you must endure. Generally speaking, the change between the swim and the bike is a relatively simple one. The primary muscles used in the swim are not the major muscle groups required to get moving on the bike; therefore, the body does not experience tremendous stress in this situation, so the need to practice this change is minimal in regards to the transition between the bike and the run.

Using a brick format to train for the switch from biking to running represents a critical aspect to any person's triathlon preparation. While both disciplines clearly focus on the legs, both use the muscles differently. The circular motion involved in biking contrasts with the more linear movements performed in running. Often times when triathletes jump off the bike and begin the run, their legs grow wobbly and weak, as the muscles take time to shake out and redefine their job. Without practicing this change, you are setting yourself up for failure in transition number two. Yet, if you integrate a quality brick workout into your regimen once a week, your body will reward you with a more seamless, pain-free transition.

So, make time to put in a solid ride immediately followed by a decent run. Start small and build the bricks as your endurance base improves. You'll feel the difference come race day.

Lake Tahoe Marathon Week is full of excitement. If you're an outdoor adventure and race enthusiast, this is the event for you. It happens once a year, so if you plan in advance, you'll have plenty of time for training. Events at Lake Tahoe Marathon Week include running, jogging, walking, swimming, kayaking, paddling, golfing and biking. Some races are for fun, while others are very competitive. This is an event for everyone, including kids, people with strollers and those in wheelchairs.

Even if you'll be doing the fun races, it still is a good idea to train yourself and prepare your body for the day of the marathon races. This way, you can be sure your body is ready. Now's the time to get out your favorite pair of running shorts (or buy a new pair), running shoes and moisture-wicking shirt. Don your gear and get training.

Just walking, jogging or running around the neighborhood is a great way to get started. You can later add more intensity to your training, depending on your plans for the marathon. Always remember to stretch and warm up before starting the more vigorous exercises. Hopefully you've timed it so that Lake Tahoe Marathon Week begins soon after your training is done. That way your body is in optimal shape to complete the marathon activities you have chosen.

Before heading to Lake Tahoe Marathon Week, be sure you've got some great running shoes to match your event. A good, all-around shoe for this event is one equipped for walking, running, jogging, biking and boating. It will be difficult to change shoes if you transition from one even to the next, so be sure to pick a shoe that is good for all of your events.

Look for shoes that not only have good traction but also have excellent shock absorption. The traction is needed for the foot action, as well as the biking and boating. The shoes also need to be lightweight for easy movement. A variety of running shoes will fall in this category. Just be sure to pay attention to all the features.

Source:
http://www.laketahoemarathon.com/indexframes.html

When people begin preparing for a triathlon, especially those who have limited to no experience, they place all their attention on the three stages, which is obviously logical. If you can't compete in the three events, why do it? But, often people forget to consider the time between the events—the transitions, those precious seconds and minutes that can have a remarkable impact on your the overall performance. Practicing these changes between stages can not only enhance your time, but can also make the race much more enjoyable.

Transition One, the time between you exiting the swim and climbing on your bike, is generally the longer of the two. It begins as soon as you leave the water and start the short run to where you have stored your bike and cycling equipment. Once you arrive, you should have already pulled down the top of your wetsuit and removed your swim cap and goggles. The gear you need—a towel, cycling shoes, socks, helmet, sunglasses, hydration supplies, race belt—should be laid out in a manner that is efficient and logical. During your training, you should have practiced for this moment to the point where it becomes routine. You do not want to have to think yourself through everything after a long swim; instead, it all should happen out of repetition, so practice, practice, practice.

Transition Two, the time between the bike and the run, normally does not take as long as the first transition, but it is equally important. As you pull in on your bike, you should have already visited the area during your pre-race check; this way you know the exact row and place to rack your bike and pick up your racing shoes. Once the bike is set and your shoes are on, grab a quick drink or gel pack and get moving. Your legs will feel funny after pedaling for miles, which is where your practice comes in. You should know this feeling and how to deal with it. If you need to stretch for a moment, do so.

Build transitions into your training and race day will go much smoother. Not only will your time reflect it, but your body will also thank you.

Far too many triathletes attack the sport with the passion of a six-year-old on Christmas morning, doing all they can do get in as much as possible in the shortest amount of time. While this philosophy may seem good at the outset, in the long term this approach will fail miserably, with your body breaking down and your confidence transitioning from optimistic to nonexistent.

Understanding an athlete's desire to become fit and competitive as quickly as possible, one can easily see how this simple mistake is made. Yet, a triathlete cannot stress enough the importance of slow, moderate work to build a strong, reliable base upon which he can continue to build for the remainder of the competitive season. Whether you are training for your first and only race or working to peak for late season distances, the base you construct early on will dictate how well you fare.

So, leave your ego on the couch, strap on a heart monitor, and get to work. First, you must train aerobically, which means to be active in lower heart rate zones so you can burn fat. Knowing that this phase should take about 12 weeks, you need to exhibit tremendous patience, as training at higher heart rate levels (anaerobic) will force you to burn carbohydrates, which is a different, more limited training type that actually does not work well in competition with aerobic training. If your aerobic base is healthy and complete, you can begin anaerobic training in a more efficient, positive manner, resulting in a far better race day performance.

Because of the low intensity of the aerobic workouts, you may feel as if you are accomplishing next to nothing. However, the base you build within this 12 week portion will pay huge dividends down the line, as your ability to increase training intensity for speed and endurance jumps dramatically, allowing you to see great strides. Select a program that fits your current fitness level and believe in the need for a strong base. If you commit to it, you will find that your season is one that contains little injury and plenty of satisfaction.

So many budding triathletes dive into training without thinking about what they actually wish to accomplish. Sure they know they want to finish, but without concrete goals that are attainable, the physical training they invest in will not take the direction necessary for success. Pay attention to the mental side of the sport, especially to the thoughts you need to have before even beginning. Thus, before you embark on your training season, take the time to honestly reflect on your vision for what you want to achieve.

To start, assess where you are right now, and then consider where you want to go. Once you have established those, set a series of smaller steps that you can logically and efficiently follow to achieve that success. Finally, before putting anything into play, evaluate the current state of your life. Can you incorporate the training and the goals into your lifestyle? If you can, then get to work as soon as possible. If you cannot, then revisit your goals, revise them to suit your life, and then begin. Remember that half the battle is actually starting.

Now you can get down to defining your goals, which should always be exact and attainable. For example, set specific dates or distances that you can possibly reach, and make sure that you involve yourself personally—this is very important for you. For example, sign up for the race, don't just talk about it. The reality of it will push you to train. Never give yourself the option to quit.

Then, once a plan has been determined, write it all down in clear steps, and make sure to record your progress along the way. Utilizing a training journal will let you reflect each day on what worked, what hurt, and what needs revision. Make any required adjustments as your training goes, and, in the end, you will see that a defined plan will provide you with a true sense of accomplishment, especially when you run across that finish line.

The swim portion of any triathlon often represents the most challenging one, for most triathletes are bikers or runners who must learn to swim. Diving into ocean or lake water with countless bodies surrounding you, all splashing about while trying to find open space, can intimidate even the most seasoned swimmer. However, like in any other sport, if you have the proper equipment, managing the stress of competition becomes that much easier.

Originally intended to keep a triathlete's body warm in cold water—open water swims, unlike regulated pools, often have temperatures ranging from 63 to 74 degrees, the wetsuit has evolved into more than just temperature assistance.

Most swimmers appreciate that a wetsuit makes them more buoyant, especially in salt water. Therefore, they keep their hips higher, which allow the shoulders and head to remain in a good position. Also, with the buoyancy and improved form comes a faster, more "slippery" swim. In fact, the average wetsuit cuts 10 meters off every 100 meters, thus reducing the work rate the swimmer invests and the time he accumulates.

Although wetsuits can be expensive, with most quality ones running between $200 and $400, but if properly cared for the suit will last a lifetime. Selecting the best one for you is a matter of preference, with styles ranging from full and half suits to sleeveless and two-piece models.

Make sure you consider two key aspects when choosing a wetsuit. First, it must give you good range of motion, particularly in the shoulders. Second, it needs to be easy to get off, so be sure it has a long back zipper you can grab easily. The last thing you want is to come out of the water, tired from a long swim, and have to wrestle a suit off before jumping on your bike.

Overall, a wetsuit is a great investment that will enhance your swim tremendously. Take the time to find the best one for you, and care for it well; you'll get years of competitive enjoyment if you do.