Rules on Biking, Swimming?

Hi, "Master Clyde," , welcome and congrats on your decision to tri--it's a great one, as are all your questions.  In my first tri it was a very tough, hilly course (and I didn't know about using gears on my bike, I did it all in one gear), but I never got off because I thought I would be DQed.

It's perfectly acceptable to coast, stop, or even walk your bike if you need to. I mean, you should certainly read the specific rules of the races you plan to enter, but I have never heard of a tri where you can't walk your bike. People do for all kinds of reasons; they get tired, mechanical problems, etc. Just be safe and pull over to the right (where you should be riding anyway) if you are going to stop or get off.

Same for swimming, I have never heard of a tri, pool or open water, where you aren't allowed to touch the bottom or do any motion you wish, frankly. Usually it's even legal to hold onto a kayak or other object, as long as the object is not assisting you in forward motion. 

Finally, for what it's worth ... I am a BIG fan of Galloway's, have had the great fortune to meet and be advised by him in person, I think run-walk is absolutely the way to go for beginners and especially triathletes (I am still one) who are not yet height-weight proportionate

Best of luck and keep asking.

Wow!

Thanks for the advise and encouragement!  And for the response, even this late at night (well, I'm in NC and it is now 1:54 am here - told you I couldn't sleep caus I'm so stoked about this whole sprint tri thing).

I thought I had read somewhere on this site, or maybe a sprint event site, that you couldnd't walk your bike.  It was talking about drafting and how you couldn't do that and then I thought it metnioned something about you can't advance your bike by walking it. 

But, even so, as long as I can stop and drink some water and maybe bend over to touch my toes and strecth a few seconds, then I think I will be find and should be able to finish it out.

I'm even more pumped about this then I was a couple of hours ago.  I plan on doing my first sprint on the 14th of Sept at Tanglewood park in Clemmons, NC.  I believe it is a 400 yard swim in a pool, 13 mile bike, and 5k run.

I swam 400 yards yesterday at the YMCA (after a 32 minute session on the elipical machine) and today I made two loops on a 7 mile bike trail around a lake (with a 10 minute break to drink water, eat a banana, and ask some questions of another biker that was there), but I could have gone on the 2nd loop after just 1 or 2 minutes rest - I spent most of my break time asking newbie questions of another biker out there that was getting ready to ride.

So, if I can work on the run (which it appears I can run/walk it) and then just be able to string them all together in one event, I believe I can do this thing ...

Ain't no going to sleep tonight!

Here's a link to the USAT getting started site http://www.usatriathlon.org/content/index/1508. 

 There are a variety of rules but if you check this link it should be enough to get you started.  http://assets.teamusa.org/assets/documents/attached_file/filename/411/rd_2006_most_commonly_violated_rules.pdf

Good luck and welcome to the forums. 

Thanks for the links to the rule manuals - they were very helpful.

The only thing I read about walking or whatever during the bike portion is that if have to have your bike with you, for example it is okay to get off and walk a minute or so as long as you are pushing your bike, or if it;s damaged you can continue the race - by walking the rest of the bike portion but you have to be carrying or dragging your bike with you.

Same for the swim - it's okay to rest, even hold onto something like a log or boat or pier - you just can't use it to propel yourself forward or "kick off" from.  It said you can stand, in a pool or open water I assume and that it is okay to kinda jump back into a swim stroke from that standing position.

Same for the run, okay to walk - just not crawl.

Not saying these are all good things to do, but certainly eases my worries about doing something out of exhaustion that might DQ me, such as resting or getting off my bike a minute to eat a banana or something.

Thanks again for the link.

During my first tri last year, I ended up holding onto the wall about every 50 meters to finish the 350 meter swim. I breast stroked most of the swim! On the bike I rode until someone told me my number was coming off and I had to stop and put it back on.. (In alot of races you don't even have to wear you number for the bike- only for the run. They'll usually give you a paper tag with your number on it to put on your bike the day before the race at packet pick up. I'm still run/walking on the 5k run portion and can usually do that an average an 11 minute mile right now.

You'll do this race and finish it and do fine... The thing to worry about is once you finish and know you can do it.. Then you'll spend more time figuring out where you can improve, how, what better equipment is out there and what it costs!

Enjoy it and have a blast! It's a great lifestyle filled with fabulous people!

Linda

Thanks for the words of encouragement!

I'm already starting to get butterflies thinking about my first tri coming up this Sept 14th, only  more weeks to get ready.

I think I'll definetely keep doing these unless something drastic happens - heck, it's been fun just preparing for the race.  Hopefully the race itself will be even more fun.

Thanks!

Thought this thread was long forgotten and I see that 2 other members remembered that I'm running my first tri this coming weekend and posted their words of encouragement!

I'm pretty psyched up right now, but also getting nervous and butterflies.  It seems like every few days I decide that something different is my weak point.

First it was running, then it was biking, then it was swimming, now it's back to running, but then just a couple of days ago I was trying really hard to swim the entire distance freestyle vs. doing a lot of "side stroke" and I thought I had it down but my times seem horrible.

Then today and yesterday I swam a 8:05 and a 7:37 for 300 meters (slow I know, but according to last year's results in this particular race - I would be about 225th out of 248 finishers ... so not DFL!!!) .... so now I'm back to worrying about the bike because I haven't been able to rid emuch lately because of so much rain (and I have no trainer yet).

Then again, the run has always been my weakest link .... so anyhow .... I guess I'm worried about everything.

I've trained almost exclusively the last 3 to 4 weeks by doing bricks ... plus additional time on the Eliptical, aerobics class twice a week, and weights about 3 or 4 times a week.

Anyhow, trying hard now this week to "taper" and not go out and practice an entire sprint just to see if I can do it.  I'm getting all antsy just because I can't go out and hit it hard this week.

Yesterday went crazy with weights on curls and tricep pushdowns - then swam 30 minutes ... did several sets of 100m freestyle working on stroke and whether to breathe every 4, 3, or 2 strokes, then finished off with  300m swim for time (7:37)

Today I hit the sauna, good stretching, then swam 30 minutes - same thing, several 100m sets then 300m for time (8:05 ... aaaggghhh!!!!)

Tomorrow is rest (supposed to be, but I might do some slow eliptical work just to get a good sweat and burn some calories).

Wednesday will be my last bike session (unless it rains then will get it in some time before Saturday).  Guess I should limit the ride to about 20-25 mintues (according to the 13 week Sprint Plan on this site).

Thursday rest again (or aerobics or Eliptical again ...), then Friday will be my last training run ... guess for 20-25 mintues ... but I think I'll throw in some sprint intervals and then walking ... and not worry about the distance I get in that day.

Saturday rest and get my stuff all together ... take a good long nap (cause I know I won't be able to sleep that night!)

Oh!  And don't forget to go get my race packet and attend the pre-race briefing !!!

Sunday, time to shat a brick and drag myself out there (I have no idea what I'm doing!  HELP!!)

Anyhow, once I get back I'll certainly post what happens!

Thanks again for the words of encouragement!

Good luck on your first race!  You'll get hooked.

I know you've already had your main questions answered, but just know this...I was at IM Wisconsin this past Sunday and there was a guy running his bike in the last 1/2 mile or so...his chain had broken....

That's cool!

Yes,  I've have since found out that the rules aren't too complicated and basically you can complete the entire race about any method as long as it's your own power and effort (be it walking a broken bike back into the transition area, or even "wading" across the pool if a pool swim - although I suspect that would be highly frowned upon) ... so I'm feeling good about that.

The big thing that I'm debating myself on right now is how "honest" to do the run portion and even the bike portion.

Do I go all out and bike as hard as I can on the bike to have a decent time - but risk burning my legs out for the run and just "suffer" through the whole run.  Or do I coast a little and do some easy spinning on the bike?

My main issue is the run portion.  Something inside me wants to run the whole 5k, even if the pace is so slow a fast walker would beat my time.  I know that if I run a few minutes at a decent pace, then walk a minute or two, then run some more, etc .... that my overall time will be much better .... and this might be what I have to end up doing in order to beat the cutoff time and just finish the race .... but ....

.... I also have this nagging thought that in order for me to claim that I actually completed a triathlon (even a sprint distance) that I need to "bike" and "run" the entire distance.  Even if I have to slog it out on the run at a 15:30 or 16:00 per mile pace I keep thinking I should do this for my first race - and then I can proudly and legally say "I ran or completed my first tri."

Then I can do my next ones for better times even if it means doing some running/walking.

Whereas if I run some and walk some I wonder if I can really claim this.  I keep thinking there will be the critics who say "you didn't really run a complete race - you walked through some of it so it doesn't count."

What do you folks think?

Um considering that some of the finest athletes this community has have walked in races that they COMPETED in, I say the critics can shove off.  You are going the distance.  I cannot over emphasize the importance of YOU being in the moment - don't worry what others will say...heck, ignore what I am saying...as long as YOU are present and completing YOUR race. 

Hey,

Thanks again for the words of encouragement.

I see you are a team captain of a group, and with a catchy name as well.

I guess if I ever have the pleasure to see any of you running in a race I'll cheer your group on, maybe by saying "Go NADS!"

Can I say that here?

I Finished!!  WooHoo!!!

As requested, here is the race report.  I posted this as a new thread in the main forum as well, but being a Master Clydesdale felt it might inspire other Clyde's and Athena's who are still preparing for their first event.

---------------  Here it is  -----------------------------------------------------

Well,

Finally did it, ran my first tri and actually completed it - although it was just a Sprint distance, and I finished 12th from last in overall men's and 13th out of 13 Master Clydesdales ... was 238 out of 247 overall men's ... there were a little over 500 total in the race with 47 being relay teams and the rest women ...

... But nevertheless, I at least was able to finish and that was my goal for my first event!

Here is a link to the overall men's results:

http://www.setupevents.com/index.cfm?fuseaction=event_results&id=1065"

I was 238th, Bib # 454 .... time was 1:42:05 ....

I did a little better on the swim than I expected ... at 7:19.  I was very conservative when I submitted my 100m swim time and I believe most others shaved off some time, as I passed about 4 or 5 others in just this 300m swim.  I felt a little bad about the way I passed some, but they would not wait at the wall after being tapped on their feet, so I had to basically "bully" my way past them down the middle of the lane.

Two people I tapped waited at the wall ... a few others did not and I passed by down the middle ... and one or two were just goofing off, standing or dog paddling or something ... and I actually had to stop because of the log jam raffic, so I stood up real quick then jumped, dove under the water, and swam underneath these people to pass them.... I probably swam too hard and held my breath too long to complete this ... because my last couple of laps my arms were really burning ...

Also ... I was not aware of this until the pre-race briefing ... but they leave the lane ropes up ... and at the end of each lap you had to duck under the ropes to get into the next lane ... so this slowed me up some, but more so it threw off my breathing and timing a little ....  I think without the ducking under ropes and the passing ... I could have finished the swim between 6:45 and 7:00 mintues... but I came in at 7:19 ...

... of course my Transitions were slow ... I knew they would be ... even though I had everything laid out and followed all the tips about having sunglasses in bike helmet, helmet sitting on handlebars, etc .... I was slow ... I don't use bike shoes yets ... and not very coordinated ... so I sat down to roll on my socks, put on shoes I use to bike in ... then left the area ...

The bike time was okay, 45:19 ... which was about 5 to 10 minutes faster than I thought it would be.... but I may have also used up too much leg on the bike because I completely fell apart on the run ...

Again my T2 time was way slow ... but I was sucking big wind by now and again I sat down to take off those shoes and socks, put on my running socks and running shoes ... then I fiddled around trying to find my gatorade ... it was in my gym bag .... but I forgot that it was still inside a plastic bag and that inside my gym bag .... I was cursing under my breath cause I couldn't find it .... and I knew I needed some electrolytes ....

... so anyhow ... I actually slowly jogged out the T2 area and to the run start ... but I knew I was in trouble ....

.... there was a water stop right at the start of the run, I grabbed a cup and sipped it but my legs were already cramping... and in spots that never cramped before in training ....

... the run started out flat and within 1/4 mile it became fairly steep downhill ... the shin area and tops of my feet were cramping ( ??? don't understand that ...) and the sides of my hips or glutes were tight .... not my thighs and calves like usual .... so anyhow ... I'm taking it real slow .. I probably could have walked faster than what I was running... but I had it in my mind to run or jog the entire course ... vs. run some / walk some ... even though that might yield a better time ... for my first tri ... I wanted to say I ran the whole time .... but alas .... that did not happen ...

... next the course took a left turn and it leveled off but then just before the 1 mile mark it went uphill slightly and I had to walk ....then steep uphill, then off to a dirt and gravel trail ... I never trained like this.... for gravel, mud spots .. hills .... everything I trained on was either treadmill or flat 1/4 miles tracks .... 

so ....I definitely know what I need to train for next time ... anyhow I half ran half walked this 1 mile dogleg or lollipop type of out and in ... on this dirt and gravel ...

... then you finish that and hit the road again for the last mile ... ran some at first then it hit a killer steep uphill ... walked the entire hill... then jogged a few hundred feet then cramped ... walked about 1/4 mile and then it flattend out .... course volunteers told me only a 1/2 mile to go ... so I tried as best I could to HTFU ... and picked back up into a slow run ... then when I saw the finish line about 200m out I kick it up into the best/fastest sprint I could muster for the energy and legs I haf left in me .... so at least I looked good for the cheering crowd at the finish line ... (but they have no idea how sorry I was doing a mile back ...hehehe ...)

... anyhow, I think my run time was 42:30 ... which in a way still kinda surprises me ... cause I was estimating I would run an average 15:00 or so for the run ... which would have been 45 minutes plus ... but 42:30 divided by 3 is 14:10 per mile ... which is actually  pretty good time for me ... but ... it was really a 3.2 mile couse which would put it just under 14 minutes ... which I can't believe ...

.... so maybe the time was about what I expected ... but the pain, cramping, and hills is NOT what I was expecting ... at all ....

So, anyhow .... I Tri'ed it and I completed it ... so maybe I can actually call myself a Triathlete now, WooHoo!!!

Thanks to everyone who helped me out, gave me adivce, encouragement, etc .... to everyone at Fleet Feet Sports of Winston Salem, NC for their help and advice, Kevin Gaines and the other trainers at the Kernersville YMCA, especially to my wonderful massage therapist Lois and her magical hands (which enabled me to train as hard as I did).

Thanks to Cody from TrySports and to everyone on this site who gave me advice and encourgement .... and lastly but not least ... to my children Chris and Heather who were my biggest fans and supporters today!

Now ... after pigging out and sleeping all day today .... time tomorrow to start getting ready for Take Flight coming up Oct 18th .....

See ya!

If your first tri will be a pool "snake" swim, please learn about how to pass, or let others pass, in case you are seeded to aggressively or have a bad day.

Synopsis of pool passing etiquette:

Touch the ankle of the swimmer that you wish to pass

On the next wall, the slower swimmer should hold on to let you pass and all of the faster swimmers whom are stacked up behind.

Only pass mid lane when you are certain that you may do so safely and without affecting other racers.

Consider "running" in the pool if it is shallow enough.  At my last race, I discovered that I could save 15 seconds per lap by running.

Good Tip!

I actually attended both of the pre-race meetings (the day before the race at packet pickup and the morning of before the race started), plus the Thursday before the race a local running and tri apparel shop held a clinic on first-timers and about transitions in general, etc .... and at all 3 meetings the same info was given ...

... if those in front or behind you mis-seeded themselves, or you yourself mis-judged or have an exceptionally good or bad day ... that the pool swim etiquette is to tap the feet of the person in front of you ... and when reaching the next wall they should wait for a couple of seconds to let you tag the wall and then start out the next length in front of them ... and same if you get tagged, you should wait at the wall ...

... the first 2 I came upon they waited at the wall ... and I was very grateful ... the next person I tapped him in the first 5 meters ... and he was actually so slow that I kept bumping my hands and arms into his feet legs ... not because I was trying to "tap" or "tag" him ... but just because I simply had to keep my legs and arms moving and swimming ... else I would sink ... that is how slow he was ...

... but he refused to wait at the wall ... so within the first couple of meters again on the next length I actually had to stop and stand up ... he was so slow and there was traffic coming down the other side ....  so ... just as soon as there was enough room in the middle (no one coming down the other side for another 5-10 meters or so ... I kicked it in and passed down the middle ....

... and I actually meet someone else right before the wall, tapped him ... and he refused to wait at the wall ... so same thing, about half way down the lane I passed in the middle ... I actually rolled to my side to make myself as skinny as possible and was able to pass down the middle with him on my left and an oncoming swimmer to my right ... got to that wall, ducked under the lane rope ... and started down that lane.

... within 5 meters there was a log jam, some guy was basically dragging his feet on the bottom but still paddling his arms ... kinda like a dog paddle but not moving his legs ... again I had to stop and stand up ... too much traffic coming and going ... I had to walk a step or two ... then when I saw there was just enough room ... I jumped and dove into the water, went down to the bottom and swam underneath this person and one other (passed 2 folks while under water) ... well 1 1/2 people ... I was getting short on breath and when I came up I was a little more than halfway past this 2nd person ... I came up in the middle ... and an oncoming swimmer was coming toward me so I once again rolled onto my side and kicked and pulled with my arms like mad .... just trying to be courteous enough to be out of the middle by the time the oncoming swimmer got to me ...

... which I was able to do ... but boy was I tired and out of breath ... luckily I made it to the wall without holding anyone up ... sucked up a big gulp of air and headed down the next lane ... my arms were really burning and nearly dead by then ... but I only had 2 lanes to go ... I didn't encounter anyone else and on my last length I went all out (could hear the cheering) ... and finished the swim and hopped out .... my time was 7:19 ... I probably could have done it in 6:45 to 7:00  .. I guess .... I submitted an "average" 100m time of 2:28 .... so I was right on the money ... everyone else either submitted incorrect times or just had a bad day.

At 2:28 ... I would have finished with a time of 7:24 .... so that is only a 5 second difference!!  Again I was honet and right on the money ... maybe 5 seconds faster cause of the adrenaline ... but again ... that was my "average" 100m time ... which is what we were suppose to submit ...and I thought meant what is my average of first 100 meters, 2nd 100 meters, and 3rd 100 meters ...

.... so anyhow ... I guess really with the adrenaline and my improved swimming in the last 2 weeks (we couldn't change our swim time the last 2 weeks before the race) ... I guess it all adds up to that extra 24 to 40 seconds better swim time.

Anyhow, if anyone at that race that I passed that is reading this ... I really meant no dis-respect or rudeness ... I just sorta got into this whole competitive midnset once I started ... I couldn't help myself ... I've been like that my whole life ... even at checkers and stuff ...

... I actually said "sorry" to a couple of people I passed in the middle ... and smiled at them ... but I had to keep on going and didn't have time to have a discussion with them ...

.. but that's okay ... most of them came back and smoked me on the run part ... so it all balanced out in the end ....