Fitness Fridays: Training for a triathlon? Just want to get fit?

Welcome to our Fitness Friday chat. Today we have two experts to address fitness in general and training for a triathlon in particular.

Hey, Prue,

This is Connie…am I ready?

Karen Kovacs is a physical therapist board-certified in orthopedics and a certified USAT Level I Triathlon coach; she is the clinical director for Tidewater Physical Therapy’s clinic in Gloucester Point.

Connie – Welcome!

Hi, this is Karen Kovacs, Physical Therapist and Certified Triathlon Coach. Thanks for the introduction, Prue!

I’m with Tidewater Physical Therapy at the Gloucester Point Clinic – www.tpti.com. I swam competitively in high school and have continued running and cycling since then.

Our second expert is Connie Maxwell who is a ranked All-American and has been competing in triathlons since 1984. Welcome.

Thanks!

My focus with training triathletes is on injury prevention and rehabilitation when necessary. I look forward to answering your questions and helping you train for your next triathlon.

We have both our experts here ready to answer your questions on training for triathlons. I have several emailed questions that we’ll get to. But, first, could you tell readers what is involved in a triathlon. What are the distances we’re talking about for each segment?

Sprint. International / Olympic. Half-Ironman. Ironman.

A sprint is 1/4 mile swim, 10-12 mile bike and a 3 mile run.

Olympic – double the sprint distance.

How many laps would a 1/4 mile swim involve? Are these usually in pools or in open water?

Ironman is 2.4 mile swim, 112 mile bike and 26.2 mile run. Half-Ironman is half that.

Readers: We’re talking to two triathletes. Ask your questions now.

If you add up all the distances in the half-Ironman in KM, it’s also known as a 70.3.

Connie has participated in all of those!

I have…I have done more Half IM and 4 Ironman races.

I am currently focusing on the sprint and olympic…because I’m old!

Prue – in most pools, a 1/4 mile swim is about 12 laps. The Smithfield Sprint is done in a pool, which is always a good place for new triathletes to start!

Triathloning is becoming more popular in our area – in Tidewater – because of the emphasis on cross training.

Can you tell readers where they might find a beginner’s triathlon to compete in — with the shorter distances that you mentioned. When is the Smithfield one

Smithfield is usually in March.

The next closest sprint – but will be in open water – is in Wiliamsburg, the Williamsburg Patriot’s Tri and can be found on Virginia Triathlon Series.

They can go to Set Up Events.com They put on many races in a Va. series.

I also find races on TriFind.

That open water in Williamsburg — is that a river or lake?

James River

How do you recommend that people practice for an open water swim. Are there safe places to start?

Prue, I see we have a question from Mary…do I answer?

Prue – for the open water swimming question. Buckroe Beach in Hampton has a lifeguard and has a designated swim area. That’s important for safety.

Mary, there are not many. Most of us swim with swimmers, bike with bikers and run with runners. As a triathlete..we just put it together…changing shoes!?

Hi, Mary. Consider Peninsula Track Club or Colonial Road Runners for organized group runs.

Conte’s Bike Shop on Warwick Boulevard in Newport News offers organized bike rides.

Here’s a group workout at Tidewater Physical Terapy’s new fitness center. http://www.dailypress.com/dp-workout-video,0,63996.tivideo

There are also masters swim groups. I know of one at Ft. Eustis and I swim at Midtown

Thanks, Prue. Mary, our personal and sports performance trainers at the Tidewater Performance Center in Newport News also have a dry-land swimming program.

At my clinic in Gloucester, I also work with runners doing video gait analysis.

Please give details of these group workouts — how readers can contact the appropriate places to get started.

Karen — what is a dry-land swimming program — it sounds like something I would like as a non-swimmer

That sounds like a technical question — does the reader mean from different exercise to different exercise?

Prue. The dry-land swimming is strength and conditioning to improve technique specific for swimmers.

Contact me at Conte’s 595-1333. I do the group rides in addition to my on specific interval training rides.

Also, Prue, on our group training sessions at the Tidewater Performance Center…

…our personal trainers emphasize core strengthening, which is important for all three sports in a triathlon.

You generate power from a strong core!

To transtion from swim to bike and bike to run…practice each once a week. The workouts are called “bricks”. Only need to do once a week.

Transitions are the fourth event in a triathlon!

It sounds silly, but like Connie said, you really do need to practice.

I think you’re talking about sit-ups for that strong core? Any other choices of exercise to get that strength?

When is the last time you tried putting socks on over wet feet? You do that when transitioning from the swim to the bike.

Transitions can make or break times / placing in an event.

What techniques are involved in the transitions? Are they part of the overall time for the event? What order are the events held in?

When you are doing bricks…the distances do not need to be the entire distance of each…

Swim. Transition 1. Bike. Transition 2. Run.

Transitions are also referred to as T1 and T2.

Transition techniques…

Readers: We are talking to two experts in triathlons and training. Ask your questions now.

Yes. Transitions are in the total finish time…reason for competitive triathletes to practice.

…putting on bike shoes and helmet…

…putting on running shoes after the bike.

Can you walk us through how you transition from the swim to bike to run. What gear do you need to have. What’s the hardest? The socks on wet feet?

Are you allowed a “pit crew” to make these transitions?

Connie, you are the expert there on transitions!

Can’t you wear the same shoes for biking and running?

Prue – there is no helping allowed in a triathlon. The athlete must do it all on their own.

It’s part of the fun.

Regarding the shoes…some people do wear the same shoes to run and bike.

No pit crew…not allowed help. After swim…helmet, socks(depends on the distance of race), shoes, sunglasses…get bike and go. After the bike….run shoes, run number…go!

John – I would allow six weeks to train for a sprint triathlon.

Karen — can you give a rough schedule over those 6 weeks of training of what you should do each day and how much?

John – if you are not a strong swimmer, YOU HAVE to practice in open water. It’s very different than a pool.

Prue. First – decide how many hours you have each week to train.

John, depends on current condition…I recommend being able to complete each distance…individually…before participating. Depending on your goals for the race….maybe 6 weeks.

Then, plan to train harder for your weakest event.

Jewel, I would have a PT check you out. Sometimes a simple injury is more serious, especially any of the muscles that attach at the pelvis.

Could you give a Web address or contact group to find a list of local triathlons on the Peninsula?

How does that 2,000 yards translate to laps in a pool? You had said that 12 laps (24 lengths?) is the sprint distance?

Jewel – also, take the time to heal. Be careful about over-rehab from running with too much biking.

setupevents.com

trifind.com

active.com

So, would you swim one day, bike the next, run the next and so on or are there different things that you should do?

Training is more than just accumulating miles or distance.

It helps to have a plan.

Usually, a sprint distanec swim is 500-1000 yds.

For all your health news, go to www.dailypress.com/health and follow our blog, Health Notes with its daily updates on local and national health news.

For example, start on Monday….

…interval training where you work on running short distances for speed.

On Tuesday….

That’s correct, Karen. Once you set your goal for the race…a particular time or just to finish…dictates the training.

…work on your swim, focus on technique. Don’t worry about being fast. Worry about your form.

I agree with Connie. It all starts with the goal you are hoping to achieve.

Your goal may be to complete a tri.

Or it may be to place in your age group or become part of the national team, like Connie did.

Yes. Some races have relays…

Just to finish up our week sample schedule…Wednesday – bike with a group. Thursday – rest. You have to build in recovery. Friday – run again in the morning and maybe a short swim in the evening.

I have traveled to Sweden, Denmark and Australia to compete in World Championships…it is awesome because you get to meet other triathletes around the country and other countrys!

Readers: Welcome. We’re talking to two experts on triathlons – how to train and where to find them.

countries…sorry.

When you are training, don’t feel like you have to do an entire triathlon. What you should do is make sure you know what it’s like to work out and exercise for the time it will take you to do the entire event.

A sprint tri can take 1 to 2 hours.

Connie — You have participated in the most rigorous triathlons in the world. Do you stay at competition fitness level all year round or do you train for specific events.

An Olympic distance can take 2 to 3 hours. The Ironman takes 9 to 15 hours!!

What do you eat before an event and how far in advance?

Yes. I maintain fitness year round. When I get closer to race season, I do more intervals and speed work that is specific to the race distance.

Nutrition is part of training. People have to practice what they are going to eat to avoid GI distress.

I like to train…so it is not hard to train all year.

You are going to be nervous on race day and you don’t want to try anything new that you haven’t practiced – including what you eat and what you wear.

I’m not that conscientous about nutrition…poptarts, pastries, fruit. What you eat the days before a race…

Training involves periodization. That is, plan for peaks in the effort of your training.

So what do you recommend on the day of a race? What about hydration too? Say your race is at noon. When do you eat and what? Do you use those restorative gels during the race? (I saw the U.S. women’s soccer team usng them)

You eat Poptarts and pastries????!!! Not pasta and protein shakes?

Yep, periodization. I have used the 3 weeks hard…1 week easy. I have read that masters should follow a 2 week hard, 1 week esy.

Prue, most races are held in the morning. Most people eat something light and then tape gels on to their bike.

Connie, yes! The two week on and two week easy is great for over 40 athletes.

People underestimate recovery.

Readers: Ask your questions now about fitness training and triathlons. We’re here until noon EST

Injury prevention is key. You can’t participate if you’re hurt.

If I am doing an IM…I plan on sweating 1 liter an hour and need at least 360-400 calories and hour.

So how do you get those calories?

Leslie. Hi! Consider a private swim coach or joining a master’s swim team at a local pool.

Fort Eustis and the wellness center have masters teams.

What is a master’s swim team? Don’t you have to be good to join?

Weak swimmer: Find somewhere you can get technique advice.

Can everyone learn to swim sufficiently well to participate in a triathlon?

For swimming, focus on technique, not just logging miles. Consider a consultation with one of our trainers at the Tidewater Performance Center.

No you do not have to be good. Coaches will help

Everyone can learn to swim well enough to do at least a pool triathlon.

Open water swimming requires more training because of currents, waves, temperature and the number of people.

At the recent Buckroe tri, some swimmers were in the water for over an hour because of the conditions.

That can be very scary for a novice.

I do not like to do open water swims for training because I need to stop every 5 mins. to talk!

Master’s Groups for swimming are for adults. There is usually a coach.

I don’t want to turn people off of multi-sport, though. Training and preparation can take away a lot of the fear and unknown.

I received a couple of e-mailed questions. A couple of people want to know about the use of neuromuscular electrical stimulation devices to expedite recovery time in between racing and training days.

If you are new to training for a triathlon, again, look for a sprint distance.

Do you know anything about these devices?

Prue. Yes. We call those devices NMES.

We use them for physical therapy rehab.

Thanks for the info on Master Swimming groups — I’d never heard of that term before. I always assumed that they were for experts and I expect others did too.

We most often use them to help get muscles working properly again.

Are those NMES something that a layperson should use at home or should they use them under supervision of a professional?

NMES is often used on the leg muscles. It stimulates the muscle.

Veronica: to shave off run time…do speed work…intervals of 1:00 or more faster than your race pace. Then when you do a brick…start your run at race pace to get used to the pace!

I would only use NMES under the guidance of a rehab professional. Once the muscle is working properly there are more effective ways to get stronger.

If there are questions about NMES, our therapists with Tidewater Physical Therapy are happy to talk with you directly.

Veronica. Integrate interval training.

That means pick up your pace for short periods during your run.

Don’t just run slow, long distance.

Say you’re running a three miler.

Here are a bevy of questions that a reader just emailed in. We’ve answered some of them but .. I like Question 2 for novices.

. 1) I would love to do a triathlon but I am a terrible swimmer…

A) What can I do to become a stronger swimmer?

B) What length of triathlon would be appropriate to start with?

2) As a beginner who isn’t competing to win in a triathlon how can I least annoy the seasoned veterans? (basically how can I stay out of their way? )

3) I feel that my core is weak¿

A) Is core strength important for training?

B) How can I strengthen my core?

Once a week of interval training is perfect. Make sure your recovery time between efforts is at least equal to the effort.

After a 1 mile warm up of slow jogging, run close to race pace for three minutes. Jog for three minutes and repeat that cycle three times.

I hear so much about interval training — how long should the speed spurts be and how long should the whole workout be?

Prue. Only do intervals once a week per sport.

Speed spurts can vary. And should vary, depending on your goal for the workout.

Question #2: You paid to race like the veterans! The bike is the only place that can be a little hairy…stay to the right and let them pass.

Connie — you also mentioned paying to race. How much do races typically cost?

Carisse. Hi. Swimsuit and goggles. $70.

Running shoes. $70-$100.

Bike. Free to $10,000, depends on your budget!

I guess you have to use a road bike and not a hybrid?

That is tough. The bike and equipment is the most expensive. A new entry level road bike will start around $800, acessories will depend on need.

Equipment is important, but you don’t need the best to get started.

If you have a mountain bike, you can buy slick tires to make it more effecient.

Don’t buy a lot of fancy equipment until you’ve done at least one to make sure you want to continue.

Hybrids and Mountain bikes are perfectly fine for sprint – olympic races. Thye just don’t go as fast…depends on your goal for the race.

Chris – there is a new store, Point 2 Running, in Kiln Creek area.

Make sure your glasses will fit under your helmet. Use the same glasses for bike and run.

Most athletes use what they have to see if it is something they would like to get serious.

The general manager at Point 2 is an avid runner and can help you.

I have a long question from an email: I’m a 55-year-old male, 190 pounds; low-carb diet. What do I need to do to lose body fat and build muscle and abs?

He has had thryroid zapped by iodine radiation – he does 1 hour spin and weight training, 1 hour kickbox, 1 hour cardio/core, I hour spin and 40 min cardio on successive days. He has gained 4 pounds and body fat increased 1 percent. He attributes it to lack of thyroid. Suggestions?

Back to a question about core strengthening.

We carry a couple of brands of glasses with interchangeable lenses.

Working your core is not just doing sit ups.

And the entrance costs?

apparel for racing, goggles, bike, helmet, run shoes.

Prue, on the medical questions, I would consult a physical therapist who will be in close contact with the client’s physician.

The cost for a race…ranges $50-$450.

Readers: We have just a few minutes to ask questions of our triathlon experts. Karen Kovacs and Connie Maxwell.

Connie — Do you have sponsors or are these all out-of-pocket expenses for you?

In terms of building abs for the 55yo…

….just a reminder, core strengthening involves using those muscles for functional activities. In this case, training for a triathlon.

I pay out of pocket. A few years ago…when I was in 30’s-40’s…Conte’s Bike Shop sponsored me.

Donnie – minimal amount for a sprint is 4 hours a week.

Connie is an All-American triathlete. Could you tell readers what shoes you use, what bike, etc.

If you have less, that’s what you have to work with. That’s why you want your workouts to be very specific and productive.

4 hours sounds really doable —

I ride a Kestral Air foil…it is the best TT bike I have ridden so far. Cycling shoes Shimano T52…love them..

I run in Asics.

TT stands for time trial.

What about the 5-finger Vibram shoes? I heard that they smell, but would you recommend them.

Prue – I can only imagine they would be hard to transition into after a bike.

However, there are other minimalist-type shoes.

I would not do a tri barefoot.

Any advice for the 55-year-old man trying to build muscle and lose body fat with the cardio routine and diet he’s following.

I saw a couple of men running barefoot in my last race…hmmmm

If you are interested in that type of shoe for running, Kristina Carter in our WIlliamsburg Physical Therapy clinic specializes in that. www.tpti.com.

I worry about people getting injured because of road surface during a race.

He said his body fat was 22 percent. What should it be?

For the 55yo…consult with a physical therapist because of his complex medical background.

I had a run analysis done a couple of years ago…the video analysis was the best thing I have done for runnin.g

It’s hard to tell what his body fat should be without consulting with the patient, esp with his complex medical history.

For the 55 yo, the Tidewater Performance Center is co-located with a physical therapy clinic for a reason.

The video analysis shoes haoe you are compensating…where your compensating for muscle weaknesses and what to do to improve.

We have the therapists and trainers in one location.

They bridge the medical with the training…because it’s about the whole person.

Karen and Connie – In the last few minutes could you repeat your contact information and also give any overall advice for readers wanting to get started on a triathlon.

Also, what is the biggest mistake people make with running? How can you learn appropriate form?

[email protected]

www.tpti.com

www.tidewaterperform.com

Running mistakes…

…poor form…

I can be reached at Conte’s Bike Shop [email protected]

595-1333

…over training…

…and not enough recovery.

What are the most common injuries from overtraining?

Tidewater Physical Therapy has clinics in 26 locations. Find one close to you if you want to meet with a therapist – www.tpti.com

other than muscle, joint and tendon injuries…general fatique

Prue – hamstrings, quads and other hip muscles.

Where can someone get a run analysis? At a physical therapy clinic?

The running analysis can help you improve your form and efficiency BEFORE you get injured!

The advantage of training for a tri is that you train in the 3 disciplines which helps to avoid overtraining injuries.

We offer the analysis at the Gloucester Point Tidewater Physical Therapy Clinic, as well as Oyster Point and WIlliamsburg.

Don – also, the short answer is yes. With a physical therapist who specialize in how the body moves.

At Conte’s we do bike fits…make sure you are in your optimal postion.

Readers: For all your health news go to www.dailypress.com/health.


Many thanks to our experts today: Karen Kovacs of Tidewater Physical Therapy, which has a new exercise outlet, Tidewater Performance Center. And also thanks to Connie Maxwell, who works with Conte Bikes in Newport News.

Thanks so much for all your expertise and help on training for triathlons.

You make it sound easy!

WE record you running, look at how you are running and show you where you can improve your form.

Injury prevention is SO important.

It easy and fun!

If you can avoid getting hurt, you can keep training and keep racing.

Triathlons are fun!

I hope this encourages people to try a tri!

Thanks everyone. The chat is now closing. To read the transcript, go to www.dailypress.com/health.

Thank you!

See you at the races!