Tips for a Sprint?

I am doing something similar on Saturday.  I will be doing my first Olymic after only doing 70.3 events my first three years in the sport.  

1) Should I go sockless in an Oly? I may try this in training tomorrow just to see how it feels in the Asics Kayanos with out socks. I hate how long it takes to put socks on wet feet (I have platform pedals so my running shoes go on right out of the water).

2) Do I need any food on the Bike for an Oly or is a sports drinks in the water bottles enough for most people at that distance?  I tried doing liquids only on the bike for the 70.3 distance but found I really needed something solid after about 40 miles on the bike.  What else can I leave off the bike in an OLY that were be required in a 70.3 or 140.6?

3) Do you do any gels on the run in Oly races?

Nope...I have never seen the rolled sock trick. I will be practicing that for the next two days.   Thanks!

Keep transitions short & quick. Don't need to be like an elite, but even if it doesn't matter that much you'll kick yourself later for leaving a couple minutes out there by having to hunt stuff down. Think it through ahead of time and have things go automatically. Everything is just a simple grab & tighten. Bike is in an easy gear, especially if there is an immediate hill (this is hilarious when people forget).

For a sprint, don't force in nutrition. Especially when not used to pushing such efforts. It's more likely to get in the way. Still take some water or what you prefer there. For an Oly, I might have a gel on the bike (maybe a second), but that's it. Some might have 1 in a sprint, but don't think it's terribly necessary. Pacing will matter a lot more. Don't think I've I've ever had water on the run for either, but others do. More likely if the event takes longer for them.

Pacing is going to be harder than you're used to, so do push yourself. Part of the fun is risking a blow up here. That said, do watch it in the first 1-2 minutes of each leg as a number tend to push much too hard here. I've set race best bike splits and can have a couple people go right by in the first mile only to end up at least several minutes behind me by the end. By (or before) about 5 minutes in that crazy starting energy should be gone and a more trustworthy burning should be setting in.

Originally posted by triosaurus

Originally posted by BlueBoy26

I am doing something similar on Saturday.  I will be doing my first Olymic after only doing 70.3 events my first three years in the sport.  

1) Should I go sockless in an Oly? I may try this in training tomorrow just to see how it feels in the Asics Kayanos with out socks. I hate how long it takes to put socks on wet feet (I have platform pedals so my running shoes go on right out of the water).

2) Do I need any food on the Bike for an Oly or is a sports drinks in the water bottles enough for most people at that distance?  I tried doing liquids only on the bike for the 70.3 distance but found I really needed something solid after about 40 miles on the bike.  What else can I leave off the bike in an OLY that were be required in a 70.3 or 140.6?

3) Do you do any gels on the run in Oly races?

Curtis, Have you done the rolled sock thing? If not, and for anyone else who might find it helpful - Before the race, while packing gear - take socks and add foot powder, then put socks on. Then, roll the socks down off your feet, leaving you with two 'sock condoms' Place one in each shoe in T1, and when you get to your bike, give your feet a very quick wipe (or not) grab one of the sock condoms and roll it onto your foot, then foot into shoe. Repeat, and yer outta T1. It is quick, and results in a sock that does not 'stick' on wet skin and bunch up.

I had trouble with the roll taking too long, so put in a fold instead to essentially do the same thing.