1st Sprint Tri: GOTRIbal Webcast Series

New and experienced triathletes will benefit from GOTRIbal's latest outreach, a free series of online classes helping prepare beginner athletes for sprint-distance triathlons.

First timers will appreciate GOTRIbal's niche: empowering and connecting women through the journey of endurance sport.
GOTRIbal Chief Global Officer Tanya Maslach and GOTRIbal Expert Coach Diana Lovejoy led today's first of four sessions going over tri basics like:

- having and finding the yes you can mental attitude,

- equipment for your first tri including: a functional bike, a comfortable saddle, helmet, running shoes, wetsuit and goggles. During the session Maslach promised a how-to video demonstrating how to put on a wetsuit. Check GOTRIbal's site for updates.

- a training plan: Expert Coach Diana Lovejoy will provide an eight-week plan to class attendees, outlining what to do when and how much, including important pieces like rest days and visualization training.

Throughout the session Maslach and Lovejoy kept it moving with an approachable and fun sense of style. Lovejoy responded to questions on topics including:

- how to best build endurance in the swim,

- how running shoes differ,

- how wetsuits impact an open-water swim and how to know when a wetsuit fits correctly, and

- how training for a triathlon helps you reserve time for yourself, which is a good and valuable thing, you deserve it!

Future sessions will cover:

- strength/endurance, preventing injuries and getting strong

- nutrition, fueling for short distance tris

- race prep: even small, but critical details, like the stress-reducing pre-race pit stop.

Maslach hopes the online sessions will be "a great resource and a way to offer current and future TRIbe members content that is affordable and accessible." GOTRIbal has 39 groups, called TRIbes, across the world. Find a TRIbe or learn about starting a TRIbe here.

More Info

- Connect with GOTRIbal on facebook.

- Meet up with 200 GOTRIbal members at GOTRIbal Conference and Retreat 2010 Oct. 16 in San Diego. Learn more about this first-of-its-kind event here. See you there!

- Follow GOTRIbal on twitter.

Questions for You:

- What resources did you use to prepare for your first triathlon?

Athlete Profile: Cheryl Jestis - A New Race: Cancer + 1st Triathlon!

It’s common to toss and turn the night before your first triathlon. You’re either too excited or too nervous to rest well, but hours later you step out bed and get it done, eventually crossing a finish line—and life goes on.

Unfortunately it wasn’t nerves or adrenaline messing with Cheryl Jestis’ pre-race slumber—it was something with a bigger kick. Jestis needed more than rest, she required a cure.

Two days before her first triathlon Jestis learned the lump on her shoulder blade was cancer, changing the type and scope of the new race waiting for her. The Champaign MiniTri was now small potatoes.

After deciding to go through with the tri, she didn’t spend much time thinking about it. “I would love to say I spent that night having some deeply spiritual experience or that I prayed all through the night to the only one would could make a difference,” says Jestis. And while she did pray a little, she thought most about life. “I stared at the ceiling a lot. Then I stared at the wall. Eventually I stared at the ceiling again, then the other wall.”

Between periods of numbness and denial, Jestis came to two conclusions. “I decided for me the only things that mattered were my relationship with God and my relationship with others,” she says. The predominate thought that night was, “I can’t leave my daughters. My husband can’t do it without me. It’s not acceptable therefore I will not accept it,” she says.

After maybe two hours of rest, Jestis got out bed for the big race.

“I have to admit, once I got there and I got into the training I was SO glad to be there. Three years of dreaming and months of training led to this day,” she says.

In the minutes before the race Jestis chose to forget awhile about the diagnosis and what that might mean and simply run her race. That’s when Hebrews 12:1 came to mind, she says. “I needed to ‘throw off everything that hinders’ and ‘run the race marked out for me with perseverance,’” says Jestis.

The Champaign MiniTri was a reverse tri, so Jestis swam first, a 400-meter pool swim, followed by a six-mile bike and two-mile run.

Race day went well. The swim was fun and easy, a nice warm-up for the bike says Jestis. She wanted to take it easy on the bike and save her legs for the run but says once she got on the bike her competitive juices kicked in and she pretty much went all out.

After T2, her sister Vicky and friend Suzi jumped in running behind Jestis for part of the run course. The women realized how symbolic this bandit-running role was post-race.

“I was running out in front and they were there right behind me representing the many that would support me through the cancer and its treatments in the coming months,” she says. The bandits took off, letting Jestis drive toward the finish. “That part I had to do alone and I ran with all I had. I summoned every ounce of strength and emotion I had left and poured it all out on the last stretch of pavement. I crossed the finish line. I survived!” Jestis took sixth in her age-group, well done!

Jestis' friends and family surrounded her at the finish. “Steve, Emily, Kelsey, Mark, Rusty, Vicki, Tony, Suzi, David and Aaron were all there to support me, encourage me, cheer for me, photograph the event and celebrate endurance when it was over,” she says. “These same people and many more did the same thing for me in my race with cancer.”

“This mini-triathlon is symbolic of the new race I'm in—my race to victory over cancer. I’ve trained for it physically, I don't particularly want to be in this race, but I'll run it with all I've got and I am so blessed knowing I have TONS of bandit runners along with me. I look forward to the day when we stand and celebrate together, blissfully exhausted, with the finish line behind and a future ahead!" she says.

CANCER TIMEFRAME

7-4-09 Her sister Vicki noticed a bump on Jestis' left scapula. She mentioned the bump to her doctor that week at her annual physical. To be safe the doctor sent her for x-rays that day and scheduled an MRI for after Jestis' vacation. Cheryl and her family went to San Diego (the birthplace of U.S. triathlon) and had the best vacation of their lives. She ran around Mission Bay each morning while watching the sunrise.
7-30-09 MRI followed by a phone call. The doctor seemed certain it was cancer.
7-31-09 Jestis read the MRI report. “When I read this report I wanted to throw up,” she says. “I learned there was one very large mass, another large mass and possibly a third (or maybe it was an extension of the first, they couldn't tell). There were several other smaller ones around the large ones. They could not tell if there was bony involvement but there was definite stranding with other tissue. In addition to that lots of medical terminology I didn't understand. That was a most difficult day but God had friends and family members positioned strategically in the exact times and places to give me the support I so desperately needed.”
8-1-09 Champaign Mini Triathlon.
8-22-09 Grade 3 Follicular Lymphoma. Stage II This is a Non-Hodgkins B-cell slow growing form of lymphoma. Started treatments. During treatments Jestis ran the Woolyworm 5K. She was frustrated because she had to walk some that day. “It was tough to know I was losing ground to chemo,” she says.
1-12-10 Last radiation treatment.
3-31-10 Cancer free day.

100 POUNDS
Cheryl Jestis lost 100 pounds before becoming a triathlete! Motivated by the early deaths of her parents and in-laws, Jestis lost the weight over five years through a combination of healthy eating, strong relationships and exercise. Stay tuned for more about Jestis and this aspect of her fitness experience!

$100 Winner!
After reading hundreds of amazing stories, active.com recently chose Jestis’ entry as winner of its “Favorite Active Experience” contest. Read Jestis’ inspirational entry and the 35-plus reader responses here. http://bit.ly/CherylJestis

“I was shocked when I got the facebook message from active.com telling me I’d won!” says Jestis. She reads active.com’s facebook posts almost every day and frequently reads active.com articles on many different topics. Jestis put the gift card to good use—she bought new running shoes. Congratulations Cheryl!

Jestis' Favorite Quotes, Verses & Songs

• "Pain is inevitable; suffering is optional.” ~unknown,
• “Don’t let what you cannot do interfere with what you can do.” ~John Wooden,
• “Live in day-tight compartments.” ~Dale Carnegie,
• “He has turned your walls into a platform.” ~Molly Jones,
• “Adjust your attitude, adjust your pace, adjust your face.” ~Cheryl Jestis,
• “This is the last hill.” ~Rusty Van Rheeden (and especially fond of this version from Rusty, just before my first chemo treatment, “I don’t suppose you’d believe me if I told you this is the last hill.”
• Hebrews 12:1 1Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.
• 2 Corinthians 4:16-18 16Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. 17For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. 18So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.
• Matthew 22:37-40 37 Jesus replied: " 'Love the Lord your God with all your heart and with all your soul and with all your mind.'[a] 38This is the first and greatest commandment. 39And the second is like it: 'Love your neighbor as yourself.'[b] 40All the Law and the Prophets hang on these two commandments."
• Mandisa’s songs "God Speaking" and "Broken Hallelujah" are special to Jestis. She heard Mandisa perform both songs live at a Women of Faith conference shortly after her diagnosis. http://mandisa.sparrowrecords.com/
  

Photos: taken by Jestis' friends and family.

Questions for You:
- How long did you dream of becoming a triathlete?
- What's the least amount of sleep you've gotten pre-race?
- Have you seen bandit athletes in an event?

**Thanks Cheryl for the interview! I hope you'll have more chances to Tell Your Story!

My First Tri: Sept 1995

Fifteen years ago my boyfriend Ken (now husband) suggested we train for a sprint triathlon. He’d done one already. He’d signed up after hearing a radio ad, he thought it sounded cool. Already a fit college-level athlete I said, sure, let’s do it.

We’d race weeks later at the Devil’s Challenge, a sprint triathlon held at Devil’s Lake State Park, Baraboo, Wis. Back then we mailed our registrations, no online signup. We didn’t officially train. I didn’t read triathlon books, blogs or forums or think much about race day. To train we pumped up our tires and wiped the bike frames with Pledge.

Race day arrived; it was also my birthday. Ken picked me up while it was dark and moments later he was on his knee proposing—I said yes! I’d have a funny combination of nerves and extreme joy fueling me through my first triathlon. We raced together to celebrate our engagement and our families came to cheer. To me their support meant “we love you and believe in you.”

Race registration was easy and getting body-marked was cool! The cute volunteer wrote my race number in black Sharpie on my arm, quad and calf. I now love the smell of Sharpie on race morning! photo credit: my parents. I pieced 2 pictures together, we were in different waves.

I wore a two-piece Speedo for the swim. I stretched a little on shore, but didn’t get in the water until it was time for my wave to start. I started in the back of my group of swimmers and eased into the water, taking my time walking out a bit feeling the mucky mud under my feet. Once I felt it was deep enough I did five strokes of freestyle, forgot to breathe, swallowed water and then switched to the breast-stroke for good.

Before I’d reached the first buoy I ran into a whole pack of ladies floating on their backs. I heard a confident woman saying, “If you need a break, just flip over and rest.” I kept going wondering when the next wave of swimmers would catch me. (Waves typically start every 1-3 minutes depending on the event size.)

I caught some swimmers and the rest caught me. I was surprised to learn swimming is a contact sport. Other athletes passed, kicked and scratched me and I drank lake water, icky. The swim was a quarter mile but it felt longer. To my right I could see volunteer kayakers and lifeguards lining the outside of the course.

My goggles fogged up and one side leaked, so I swam with one eye shut. Doing the breast-stroke was slower than freestyle, but it was easy for me to keep the course markers in sight. I was almost to that turn buoy, finally, then a short stretch to shore. Ken was waiting for me by the shore (he was in an earlier swim wave), so we could do the rest of the race together.

Like a toddler learning to walk, I stumbled to my feet across the rocky shallows. Ken and I went to our bike stall (the race didn’t have bike racks back then so we had parking spots for our transition areas.)

I whipped on a cotton t-shirt and pulled on spandex shorts over my wet swimsuit, snapped my helmet, put on socks and tennis shoes and we were ready, quick transition. My swim + transition 1 (T1) together took 10 minutes, 12 seconds. photo credit: my parents. T2!

Then Ken and I were off for a 15-mile bike on country roads outside the State Park. This old course took us on some busier roads and threw in a few climbs. Not far into my bike segment we heard a woman moaning. We couldn’t see her yet but her bellow echoed up the valley. When we passed by it looked like she’d broken her arm or elbow. How awful, I bit my lip and felt like crying.

Some of the bike miles were boring. Rowing gave me strong legs and helped condition my bottom to sitting, but my bike seat was uncomfortable. Remember, I didn't train! Fortunately, the weather was sunny yet cool, a gorgeous day for racing.

Ken encouraged me up the last long and steady climb into the State Park. I got a glimpse of what he’d be like down the road as my labor coach. His coaching style worked for me, it was easy to respond but what I really needed was a lesson on shifting and climbing.

Many athletes walked their bikes up that hill, but we kept going. I wasn’t going much faster than the walkers; I expected they might pass me later on. Then we had a short curvy downhill on our way to transition 2 (T2). I rode the brakes most of the way down. Again, since there were no bike racks, we got off our bikes, laid them down, took off our helmets and left for the run. Our 15-mile bike and transition took 1:02:44.

The 3.2-mile run was partly off-road on a State Park trail with ups and downs and weird tree branches, stones and railroad tracks to cross. The rest of the route was on walking paths or roads. As a rower, I could run, even during the last segment of a triathlon I didn’t properly train for.

Back then I was faster than Ken so I led the run segment. We passed more people on the run than on the bike, which was fun. And the other athletes were nice, even when being passed. That impressed me, what a cool sport. Triathlon’s easy camaraderie and sense of fun had me at hello—I’d be back to race again.

There was water setup like a Kool-Aid stand at the turnaround and we grabbed a paper cup. The run doubled back, we were almost done! I was most comfortable on the run, I liked being on my feet, it felt sturdier. Sure, I could easily have a Bella moment and trip, but the danger seemed less threatening on the run vs. the bike or swim.
photo credit: my parents. The finish!

The finish chute was on grass, nice and safe. We held hands and crossed together. Our run time was 30:53 and the race overall took 1:43:49. An incredible day, my birthday, a proposal and my first triathlon! What next? I could do anything.

photo credit: my parents. We went out to lunch to celebrate my birthday, the race and our engagement. I had a special tri-theme cake. I ordered a plain chef salad & I remember the waitress asking, "you don't want no meat?" It still makes me laugh.

Questions for You:
- Do you like Sharpie smell?
- What was the easiest part of your first tri?

- Link me to your "first tri" post or race report, I'd love to read it.

On Topic:
Your First Triathlon
Things I Wish I Knew as a New Triathlete
What NOT to Say on Race Morning

Check it Off - Your Tri Race Day Checklist
Race Report - Devil's Challenge Triathlon

My Swimsuit Was See-Through: Things I Wish I Knew

#1 My swimsuit was see-through.
Series: Things I Wish I Knew As a New Triathlete

I was staring at a woman's bottom. Squirming in my seat, I looked away from the big screen, embarrassed. I looked up and it was still there. While this opening scene worked for Scarlett Johansson in the film Lost in Translation, there's no way I'd do something similar, as a normal married mother of three. No way.

Well. I didn't know it, but each time I swam, like Scarlett, I was semi-flashing my behind through the worn-out sheer fabric of a well-used swimsuit. And no one told me. I had to wonder how long this unintentional display had been going on.

As a triathlete I love to swim. I'm not fast. I don't flip turn. But I adore swimming. During my third pregnancy I'd combine water aerobics with a short swim before or after class. I loved being in the water.

I first thought about my swimsuit's rear view during a water aerobics class. Mostly older women participated. Many ladies would do their own thing, talking right over the instructor. One morning I saw a lady getting out of the pool and I gasped, I could see her backside, almost 100%! Did she not know? Did she not care?

I didn't immediately make the connection, it took some time. And then I thought, "What about me? What about my swimsuit?" Yep. After a close inspection in the locker room, I determined it was. There was a vertical sheer swatch right down the center of where you'd want it least.

Some advice for new or current triathletes: Check your behind. Then with appropriate swimwear in hand hit the pool and enjoy one of the most rewarding sports on earth--triathlon!

Triathlon is a rewarding sport for people of all ages and abilities. 2009 is your year to taste triathlon. As a triathlete, you'll surprise yourself as you face fears and set personal bests. You'll be more confident, have more energy and smile more often. People will be drawn to that difference. Triathlon is a rewarding sport for people of all ages and abilities.

Check out Why You Can series:
Common excuses:
1-I have no time.
2-I can't afford it.
3-I'm too old.
4-I'm afraid.
5-I'm not an athlete.

photo credit: free wallpaper from http://www.lost-in-translation.com/

Why You Can - #5 - "I'm not an athlete."

Excuse #5 - I'm not an athlete.

2009 is your year to taste triathlon. As a triathlete, you'll surprise yourself as you face fears and set personal bests. You'll be more confident, have more energy and smile more often. People will be drawn to that difference. Triathlon is a rewarding sport for people of all ages and abilities. I hope to break down your obstacles: time, money, fear etc. Give triathlon a chance.

You're drawn to triathlon as a sport. The swim-bike-run combo looks fun. Your friends are training or already racing. You have a bike somewhere. But still, you're not sure.

You think, "I'm not an athlete."

I disagree. Instead, I think Nike's Bill Bowerman nailed it with his powerful statement:

"If you have a body, you are an athlete." --Bill Bowerman, Nike.

This is the easiest excuse to overcome. Why? Because deciding whether you are or are not an athlete is up to you! It's your choice!

You don't have to be skinny, fast, young, strong or aggressive to be an athlete. You only must be willing--willing to try something new. To possibly surprise yourself and others of what you thought was possible. Are you an triathlete? Do you want to be? Then do it.

Find a safe place to begin, but begin.

• Volunteer at a triathlon and help other first-time athletes cross their first finish line. You'll learn a lot watching the race and talking with other athletes.
• Train for a relay triathlon. Pick the segment you are most comfortable with and find two friends to form a relay team.
• Check out an online triathlon community. You'll find me at active.com's newbie triathlete community. Come say hello, I'm a volunteer moderator.

One of my favorite quotes is from John "The Penguin" Bingham's No Need for Speed. It reads:
"The more you run, the more you are a runner. It sounds simple and it is. There's nothing more to becoming a runner than running. It isn't how fast or how far you run. It isn't even how long you've been running. It's only that you run that makes you a runner."

Bingham's concept applies to triathlon as well. Triathletes swim, bike and run. Some run faster, some have more experience, some prefer longer distances, but we've all found the value this rewarding sport delivers. Triathlon offers an experience. Sometimes it hurts, sometimes it's scary, sometimes it's amazing. But it's an experience worth having.

Surprise yourself and say yes to triathlon. Grab a friend and get started. You can train for a sprint-distance race in 4-6 hours a week, for 6 weeks, as long as you train correctly. Since fitness is specific, you must swim, bike and run. And, you must add time, distance and intensity gradually to avoid injury.

Other common excuses:
I have no time.
I can't afford it.
I'm too old.
I'm afraid.

Photo: Me at Ironman Florida's transition 2. Each minute mattered in my race. Even small choices are important.

Why You Can - #4 - Say Yes to Triathlon in 2009

Excuse #4 - I'm afraid.

2009 is your year to taste triathlon. As a triathlete, you'll surprise yourself as you face fears and set personal bests. You'll be more confident, have more energy and smile more often. People will be drawn to that difference. Triathlon is a rewarding sport for people of all ages and abilities. I hope to break down your obstacles: time, money, fear etc. Give triathlon a chance.

• I know you're curious about triathlon.
• I know you have questions.
• I know you're nervous or even scared.
  And that's all OK.

I have major fear issues, mostly on the bike. (Ex: will I crash, will I ride off the edge, will I be mauled by rabid dogs, will I get a rock in my eye, will my front tire fly off ...).

I still get nervous on the road. But, I decided to live life, fear included. Some rides are better than others. Overall, it's worth it. I'm experiencing life: the good, the bad and the scary. Life is an adventure - let it happen.

Don't let fear stop you. Take a baby step, but take that step. With triathlon, check things out, volunteer at a race or train for a relay triathlon. Find a safe spot to begin. This is something you can do.

Remember you're safe here and in this sport. Triathlon is known for its camaraderie. I love triathlon's welcoming "yes you can" attitude. Triathlon is a great, safe place to try something new.

Tell me, what are you scared of as a new/experienced triathlete? How do you manage those fears?

If you're worried about looking or sounding stupid, check out active.com's newbie triathlete community, where no question is stupid. You'll find me there, I'm now a volunteer moderator. Come say hello.

Photo: Our son was afraid before his first youth triathlon. He raced anyway. I'll never forget the look of wonder on his face as he crossed his first finish line. Life's an adventure worth living.

Yes, You Can - Become a Triathlete in 2009

Tick. Tock. Time's up.

• No more sitting on the sideline.


• No more wondering.


• No more thinking, "I could do that."

It's time. Your time to try a triathlon.

Crossing your first finish line and becoming a triathlete is something you'll never forget. Each triathlon is an experience that lasts beyond race day. The memories will carry you well past the finish line.

Believe me, you want to cross that finish line.

Why not? Triathlon is an experience. It's a great sport for all ages and abilities. The sport of triathlon offers something fulfilling for anyone, elite athletes to couch potato-turned-athletes. Triathlon is for you!

Get up and start moving. Nervous? Good news, there are many great resources out there including:

Active.com's Newbie Triathlete section
10 Tips for First-time Triathletes
Your First Triathlon
Beginner Triathlete.com
10 Most Common Multisport Mistakes

If you are new to exercise, start off easy, be safe. But start! You can do this!

Already a triathlete? Challenge time. Who can you encourage? As you think ahead to 2009, ask a friend to join you as you swim, bike and run. Your encouragement could make the difference!

Photo by Ken Landolt: I trained with my friend Stephanie for her first triathlon last summer. So much fun! Say Yes! to triathlon in 2009!

Taste Triathlon with a Relay

As a kid in gym class you most likely ran a few relays. You and your teammates may have passed plastic batons along a track, raced scooters around a gym or dribbled soccer balls across a field.

If you're curious about the sport of triathlon, then consider the triathlon relay to be your next assignment. Go ahead, recruit your own team and line up for your first triathlon relay. It will be lots of fun!

In a relay, typically one person swims, one person bikes and one person runs. This is great news, especially if one segment of the race gives you trouble. Simply assign that portion to someone else!

If you're curious about triathlon, a relay can give you a quick taste. And you don't have to commit to a full race on your own. Many triathlons offer coed relays and mixed generation relays.

Several years ago, my parents and I ran our first relay. I swam, my dad biked and my mom ran. It wasn't an easy race course. And, the weather wasn't super, but my parents hung in there. I'm still totally proud of them.

I'm so glad we had this family experience. How cool.

Go team!

Go to Active.com to search for a triathlon relay in your neighborhood.

p.s. Did anyone else hate the shuttlerun relay in gym class? I had problems grabbing that tiny block of wood.

Pictures by Sara Cox Landolt: My Dad has always enjoyed running, but he took the big leg of our relay. My mom started and ended her run segment with a burst of speed. It was very cool to compete together.

Your First Triathlon - The Run

Our youngest son will soon take his first steps. Once he learns how to walk, his feet will take him many places. When he's old enough, he may choose to line up with his older brothers and compete in his first youth triathlon.

Triathlon is a great sport for all ages! Our son finished his first youth triathlon when he was five. My friend Mary recently retired from her triathlon career at age 90 (she started in her seventies!)

If you can:

• swim (15-20 minutes)
• bike (60 minutes) and
• walk (45 minutes), you can finish your first triathlon.
  

A sprint distance triathlon usually includes a .25-mile swim, 15-mile bike and 3.2-mile run. Depending on your goals, and your current fitness level, you can train for a sprint-distance race in 4-6 hours a week, for 6 weeks, as long as you train correctly. Since fitness is specific, you must swim, bike and run. And, you must add time, distance and intensity gradually to avoid injury.

Some things to know about the run segment of your first triathlon:

1. Love your feet. Wear proper shoes. Running stores can help match you up with the best shoe for your foot. Don't race in brand-new shoes or clothing, try all gear and nutrition out first while training.


2. Each step counts. Your pace is your business. Great news, each step gets you closer to that finish line! You will get there!


3. Your legs will feel really heavy. After you get off the bike your legs may feel heavy or a little clumsy. Stay with it and just keep going, it'll get better. And, if you need to, take time to stretch out a little.
   
4. Smile and encourage someone. Triathlon is known for its camaraderie. Help other first-time racers get to their first finish lines. Make it a memorable race!

Other pointers:

• What if I get a cramp? Active Expert Gale Bernhardt discusses race-cramps and workout plans.
• What if I get a side stitch? Click here for advice.
• What are three common running mistakes? Check out this Runner's World advice.

Other beginning triathlon links:
Your First Triathlon
Your First Triathlon - The Swim
Your First Triathlon - The Bike
What the Finish Feels Like
Why Triathlon?
Triathlon is an Experience
What I Love about Triathlon
Active.com's Triathlon Community

Don't worry, don't fret, just get outside and give it a try. Take a walk, jog or run down the block. Surprise yourself! Remember my friend Mary, it's never too late to get started doing something new. Please tell me how those first steps go!

Your First Triathlon - The Bike

My first bike was yellow. It had a basket in front and I thought its banana seat was cool. (That's me in the picture to the right.)

Biking was fun. I rode my bike to school, to the park and to the pool in the summer. I forgot my bike lock combination a lot. I went over the handlebars a few times. Biking with no hands was too scary for me. But, overall, I liked riding my bike.

Biking as a kid made trying a triathlon as an adult seem doable. I'd been on a bike. I didn't have specific bike training, but I knew I could bike. And so can you!

If you can:
- swim (15-20 minutes)
- bike (60 minutes) and
- walk (45 minutes), you can finish your first triathlon.
A sprint distance triathlon usually includes a .25-mile swim, 15-mile bike and 3.2-mile run.

Some things to know about the bike segment of your first triathlon:

1. Any bike works. You don't need something fancy to enter a triathlon. A basic bike is fine. Do take the time to tune-up your bike, pump the tires and lube the chain. Cleaning tips here from Terry Bicycles.
2. Go your own speed. You may feel pressure to go faster on race day. Slow down. Your pace is the right pace.
3. Be safe. Stay to the right of the road, allowing others to pass you on your left. Don't ride right up on someone's back tire either.
4. Smile! Enjoy the ride. You are doing something for yourself, getting fit and hopefully having a great time. If you have the chance, encourage someone else as you pass them. Triathlon is known for its camaraderie.

Other resources include:

Your First Triathlon
Sprint triathlons: The possible dream
10 Tips for First-time Triathletes
http://www.beginnertriathlete.com/
Training Tips for Beginner Triathletes
10 Most Common Multisport Mistakes
Newbie Forum
Why Triathlon?

Get out on your bike for a ride, even a short one. Today is a great day to start!


(second picture: Me biking home from Paoli.)

Your First Triathlon

If you can:
- swim (15-20 minutes)
- bike (60 minutes) and
- walk (45 minutes),
you can finish your first triathlon.

Most first-time triathletes train for a sprint-distance race. Sprint triathlons usually include a .25-mile swim, 15 mile bike and a 3.2-mile walk, jog or run. Really speedy triathletes will finish the entire event in about an hour, while many will finish between 90 minutes and two hours, depending on the course and the weather.

You can train for a sprint-distance race in 4-6 hours a week, for 6 weeks, as long as you train correctly. Since fitness is specific, you must swim, bike and run. And, you must add time, distance and intensity gradually to avoid injury.

Some resources to get you started:

• Sprint triathlons: The possible dream
• 10 Tips for First-time Triathletes
• http://www.beginnertriathlete.com/
• Training Tips for Beginner Triathletes
• 10 Most Common Multisport Mistakes
• Newbie Forum

Triathlon is for everyone, of all ages and abilities. Sign up, train well and have a blast.
Enjoy!