Train for Danskin with Iron Chicks
Posted: March 3, 2009
IRON CHICKS 2009 FAQ’S
Information Session for Iron chick's Training on Saturday March 28th, at 8:30 am at Rogue Equipment - 2 blocks east of IH-35 (500 San Marcsot street - Austin Texas)
Triathlon training sounds sort of daunting - will I be able to find the time?
You can easily prepare for a triathlon - whether it is your first or tenth with minimal
time management. If you are currently working out every other day - or can fit that
in your schedule - you will be fine! Just make sure to spread your swimming, cycling
& running workouts over the week. It’s helpful to keep a training log to see which
workouts you have completed and monitor your progress. It is also extremely
helpful to train with a group - this provides you the support & accountability you
need to get your workouts in.
What type of bike do I need to participate in triathlon?
Any bike will do! You will find triathletes that ride mountain bikes, hybrids, road bikes
and tri bikes - it all works! If you have a mountain bike, you may consider adding
slicks - smooth tires that are faster on roads than nubby mountain bike tires - if
finances allow, but it is not mandatory.
Why is bike fit so important?
A properly fitted bike is essential to reduce the risk of serious injury. If you currently
own a bike, take it to a local bike shop and have them look at - to ensure it is fitted
properly to you. If you are shopping for a bike, make sure to patronize a local bike
retailer (Jack & Adams is an Iron Chicks program sponsor) to ensure you are getting
the right bike for your size and frame. Fit is crucial to comfort and to remaining injury
free.
What is it like to swim in open water?
The only real difference between swimming in open water and a pool is that there
are no lane lines or pool edges to hold onto. The Iron Chicks program incorporates
2 open water swims into the training schedule, so participants gain experience and
comfort in open water prior to race day.
Most triathlon swims are out & back or looped swims, with the course clearly marked
by large, colored buoys for sighting and to keep you on course. All triathlons will
have canoes & certified open water lifeguards in the water at all times. If at any
time you are uncomfortable you simply wave your arms and a canoe or lifeguard
will be there to assist you. The Danskin triathlon is unique, in provides ‘swim angels’
to assist if you become uncomfortable in the water.
What is a wave start?
Most triathlons, including Danskin, begin with wave starts. Wave starts are groups of
participants - typically 50 to 150 people - divided by age group and gender. Wave
starts are a safer method of beginning the swim, rather than all race participants
starting at once! For example, a triathlon with 200-300 participants may have 4
waves - Mien under 40, Men 40 and over, Women under 40, Women 40 and over.
.Will I be required to wear a swim cap during the triathlon?
Yes, all triathlon participants will be required, for safety reasons, to wear the swim
cap provided by the event. Your race number should be written on the cap also,
as an additional identifier. All athletes in a wave, will wear the same colored swim
cap.
What is a transition?
It is said that triathlon consists of 4 sports - swimming, cycling, running & transition.
Transition is the period in between each of the 3 main sports. The time between the
swim and the bike is called ‘T!’ and the time between your bike and run is called
‘T2’. The time spent ‘in transition’ is included in your overall race time - so a quick
transition is critical! Iron Chicks program includes 2 transition clinics to ensure you
are comfortable and efficient in transition.
What is a brick?
A brick refers to training 2 disciplines during the same workout - one right after the
other with minimal or no interruption, as you would during an actual race. Typically
when people talk about bricks they are referring to a bike/run workout, but bricks
can also be a swim/bike workout. Bricks are crucial to incorporate into your training
plan and the Iron Chicks program will incorporate brick workouts into the training
schedule. Brick workouts will begin between 7:00 and 8:30. Factor 1.5-4 hours for
these important workouts. Schedule will be provided at Kick Off day.
What is a race belt?
During a run portion of a triathlon, participants are required to wear a race number,
or ‘bib’. While not required, a race belt makes it easier to wear your bib and is
much more efficient during transition. A race belt is a simple stretchy band, secured
by a simple buckle, with 2 plastic clasps that hold a race number. An athlete clips
on the race belt as they are exiting T2 for the run. Skirt Sports, sponsor for the 2008
Iron Chicks training program, also offers a wonderful ‘Race Belt Skirt’ - a running skirt
with race belt component
What equipment do I need to train for a triathlon?
Swim:
goggles
swim cap
swimsuit or tri shorts/top
Bike:
bicycle - properly fit
CPSC approved helmet
cycling shorts
water bottles & cage
cycling gloves
spare tire tubes & tools
Run:
running shoes - properly fit
running skirt or shorts
sports bra
sunglasses
hat
watch
All the equipment you need can be found at local retailers such as: Rogue
Equipment, Jack & Adams Bicycles, and Bettysport. These retailers all extend
discounts to Iron Chicks participants.
