[ HONOLULU TRIATHLON ]
Like Tri?
Sheryl Toda
Obstacles can be avoided,
prepared for or dealt with
Editor's note: Seventh in a series of articles over eight Sundays designed to help anyone who wants to participate in the Honolulu Triathlon.
TRAINING for triathlons has been one of my most rewarding experiences. I've met wonderful people who are now some of my best friends; improved my health, strength and endurance; and gained the confidence and understanding to accomplish feats I once never would have imagined or thought possible. Triathlons have opened my world to unique and exciting experiences that I would otherwise never have had, and have taught me valuable lessons that I continue to apply to other aspects of my life.
Many of the most important lessons I've learned are, unfortunately, the unexpected by-product of adversity, obstacles, and avoidable mistakes. For example, "Hitting the Wall" at mile 16 during a 30k race in 1993 was a rude and brutal lesson about the consequences of failing to follow proper race pacing and fueling. After having to slow to a near halt and do the grueling "survival shuffle" all the way to the finish line, I vowed never to make that mistake again.
Triathlon training tips
Three tips for training for a triathlon from Brian Fleishmann, who is ranked 49th in the world and No. 4 in the U.S.» The best way to overcome obstacles is to make sure bad things don't happen in the first place. A full inspection of the bike from top to bottom a week before the triathlon is a good rule of thumb. Make sure that your bike, running shoes, wetsuit and any other race equipment that you are going to be racing with are working correctly and will not fail you during the race. The earlier you discover a problem, the more time you will have to fix it.
» To make sure you don't run out of energy during the race, make sure you eat right. Starting two days before the race, make sure you are eating meals that are well-balanced and will give you the necessary energy. The morning of the race you may want to get up four hours prior to your competition to eat something solid. Remember, the most important meal prior to a race is the night before the race. I would suggest something high in carbohydrates and protein.
» Know the difference between a setback and an injury. If you are involved in a bike crash, take a second to evaluate the extent of your injuries. Continuing to race when you are seriously injured could make things much worse. However, you don't want to let a minor bruise end your race.
Although such adversity may be educational, most triathletes would probably rather not experience them during their next event. While some things are beyond our control (bad weather, flat tires, etc.), there is much we can do to avoid, prepare for and deal with various obstacles that may come our way.
Train smart
Most triathlon training programs are based on variations of the progressive overload theory. This means you gradually overload your body with progressively more distance or the same distance at progressively faster paces. To achieve peak performance, you train to just under the point that your body would break down if you went farther or faster. Do too little and you don't reach your optimal level, too much and you risk overtraining.So how do you know what's just right for you? I've learned that I must be patient in training and gradually make adjustments in distance and speed (never at the same time) over a period of time, while listening to my body. The human body adapts well to training stress, but if given too much too soon, it will protest -- often in the form of injury or illness. Having a training program that you can follow diligently is important, and keeping a training diary to record how you feel during and after each workout is also a good idea.
Listen to your body
I've been guilty of not listening to my body on several occasions (hence various injuries), but listening to your body and recognizing the signs of overtraining are key in the prevention of injuries and sub-par performance. Your training diary can help provide clues to overtraining. Some common signs are:» You feel tired all the time.
» Your legs feel heavy
» Your pulse is increased
» Your muscles are sore and stiff
» Your sleep is restless.
» You catch the common cold.
If you experience any of these signs, cut back on your training, get some good rest, and make sure you are eating well to get your required proteins, carbs, fats, vitamins and minerals.
Be prepared and anticipate potential obstacles
No detail should be too small to get your attention, and you should not ignore anything. Good preparation is an important key to success. During a race, I always carry pain reliever, bike tubes, cartridges, gels, eye drops and spare contacts in my bike bag. And in my transition bags, I always pack more than I ever end up using. Knowing that you have supplies that you might need "just in case" will give you the security you need to relax during the race.When I competed in my first triathlon (the Tinman), I diligently practiced my transitions and changing a flat. I became familiar with the race course and even drove the run and bike course several times, visualizing what I would do and how I would feel throughout the race (no cramps, no "hitting the wall"). Fortunately, everything worked as planned and I avoided any unexpected hitches.
I would recommend that you visualize your race day, from the time you get up in the morning, to setting up your transition area, to waiting for the gun to go off, to swimming, biking, running and crossing the finish line. Visualize any potential obstacles and how you will successfully deal with them.
Check your attitude
If you're optimistic, you have a can-do attitude that helps achieve goals. It has been proved over and over that people with an optimistic attitude outperform those who are pessimists. Remember, if you think you can, you can, and if you think you can't, you're right. Your perspective on various situations often determines if you have a great or not-so-great experience, and whether you will endure or give up when the going gets tough.My coach, Raul Boca (BOCA Hawaii), is the most positive person I know. In his eyes, there is nothing that we can't do. And because of his influence, many of us Average Joes have completed races and reached goals we never thought possible. His attitude is certainly infectious and proof that attitude is everything.
Never lose sight of your goal
During a race, I've seen friends accomplish things that they probably would not have attempted during training. I'm sure it's part adrenaline, part nerves, but also partly due to the fact that their goals are very clear and their commitment to give it their all is confirmed as soon as the gun goes off. Focus on your goal and you won't let obstacles, big or small, get in your way of reaching it.
The final obstacle
And finally, obstacles are not over once you cross the finish line. Post-race recovery is something many athletes don't pay much attention to. But planning out your post-race activities is just as important as your pre-race planning. Being smart about what you do in the following minutes, hours, days and weeks after your race will help you to recover faster and avoid injury.So, when it's all over, remember to hydrate, eat well, get lots of rest and don't forget to celebrate, too. You certainly deserve it.
Sheryl Toda is director of corporate communications at Foodland Super Market, Ltd., co-sponsor of the US Olympic Trials in Hawaii. She has completed seven Honolulu Marathons and numerous triathlons, including Ironman Canada and Ironman Lake Placid.
Next week: Race week preparation. For more information on the Honolulu Triathlon, visit www.honolulutriathlon.com.
