Sage advice on a Sunday

Hey Team,

So here are some highlights of last Sunday's workshop with tri trainer Sage Rountree, in addition the stuff she has on her website handouts. Some pretty good tips...

OVERALL:

1. Try to smile and relax through the whole thing. Or at least smile. She said that this is a particularly supportive and friendly race...implying that if any of us decide to go to the higher levels with tri, things get a little less supportive and friendly, so love the love.
   
2. Stay hydrated this week (lighter-than-lemonade pee), but be careful not to drink too much right before the race. There are no port-a-potties on the course, and bathrooms in the area are scarce, with long lines. 600 women. I'm just sayin'.
3. Eat as you normally would this week and on the morning of the race, but go easy on the fiber, especially in the two days before. Seriously.
4. Training should be easy this week. The plan actually has some pretty intense sessions, but feel free to just do a little, and take at least a couple of days off.
5. It's impossible to sleep the night before, so make sure that you get lots of sleep on Friday night if you can. Expect that you probably won't sleep on Sunday night, either.
   
6. It's a good idea to eat a little something (or do a Gu) during the race; on the bike is probably best. And be sure to drink water or sports drink (sips not gulps) on the bike in order to be hydrated for the run.
   
7. The transition areas are assigned in blocks of numbers -- one bar is good for numbers X to Y, so you can set up anywhere on your bar. The ends are best, easiest to find. Which probably means getting there early. They're also arranged in order of bib numbers, which are in order of swim times. So the fastest swimmers will be nearest the pool...and the slowest swimmers will be way in the back, but closest to the bike take-off and return.
8. Mark your spot with a brightly colored balloon and/or brightly colored towel. I think Brenda is all over this one.
9. Don't waste time drying yourself off in T1. The bike ride will do that for you.
10. She doesn't think the officials will actually give any penalties, but it is against the rules to draft (ride right behind somebody else) or to "abandon" your property (don't drop wrappers, don't drop any clothing thinking you'll get it later, don't give anything to any friends or family along the way). It's also against the rules to get any assistance (water, etc.) from friends or family, or for anyone not in the race to run along with you.
11. Your race packet will have a number that goes on your bike tube, one for your helmet, and a big one for your run. The one for the run can be safety-pinned onto your clothes, or you can use a race number belt (easiest way). If it's wet, you may want to duct tape the one onto your bike.
12. You'll get a timing chip on a hospital band, unless you have your own ankle strap (much softer, recommended). If you go with the hospital band, make sure there's two fingers' width between it and your leg. If your own ankle strap, one finger's width. It will always feel too loose during the swim, but it'll be fine. If you lose it, don't worry, they can time you visually. But you'll owe them $30.
    
13. Regarding pacing, Sage says "if you're in it to win it, go all out the entire time." Right. If you just want to finish, take it easy the entire time. She said a good thing to ask yourself if you want to push your hardest without overdoing it is "Could I maintain this pace the rest of the way?" If the answer is yes, go faster. If it's absolutely not, go slower. If it's maybe, you're at the right pace.
    
14. Transition area closes at 7:45 AM, so be sure you're completely set up, tires pumped, etc. before then. The Bicycle Chain will have a tent set up to check your bike if you'd like.
15. You can put extra stuff in a bag just inside the transition area fence and reach through if you'd like...a good place for extra clothes, etc. It could be cold waiting around.
16. It's a really festive atmosphere with music, snack tables, etc. Lots to look at and do while you're waiting.
17. Nobody but members of Meadowmont can get inside to watch the swim. All others can press their faces against the glass from the outside. The best place for your friends and family to see you (unless they want to be out along the course with signs and cowbells, that is) is in the parking lot space adjacent to the transition area. They can see you run from the pool to T1, then off to the bike. Then they can see you do T2 after the bike and off to the run. They can take your picture as you come back up the hill near the end of the run course, then scoot across the parking lot to the finish line to take your picture again (you'll be running around the corner, so they'll have a few minutes to get over there).
    

SWIM:

1. You'll line up outside about 10 minutes before your start time, then go inside about 5 minutes before. Swimmers will be 15 seconds apart, although they put a 30-45 second break after every so many (not sure where that break comes). There isn't a pad at the very beginning to "start" your timing chip...it automatically starts at your designated swim time. So if you're outside, or in the parking lot, or at the mall, your time will start.
   
2. You'll get in the water from poolside when the person in front of you starts, then a volunteer will count you down. When you hear "2", duck under for your push-off.
3. It's anything goes in the swim--you can pass anyone at any time, under, over, beside, whatever. Two taps on their foot lets them know you're passing. However, since it's miserable to be passed, be sure to tell the person BEHIND you in line that if they want to pass you, they should tap you twice on the foot and then WAIT to pass until you're both at the wall. So much easier that way.
4. All strokes are allowed. You can even walk the whole thing if you want to (it's a 5' deep pool), and some people do.
   
5. You don't have to touch the wall, duck under, touch the wall again, then start. One wall-touch will do. You can push off from one lane INTO the other lane if you'd like.
6. You don't have to go all the way to end on the last length--you can go straight to the ladder. However, the ladder is a little funky (steps are set into the tile rather than being a typical ladder), so it may be easier to crawl out of the side of the pool...if your arms can take it.
7. You'll go out the side door of the pool area and down a flagged alleyway (y'know those car lot flags?) to the transition area. There may or may not be a mat to run on, so practice running barefoot on pavement. You COULD put flip-flops outside the door, but there's no guarantee they'll still be there.
   
8. If you wear glasses, there's a shelf inside where you can set them and pick them up again after your swim.

BIKE:

1. It starts a little weirdly...from the transition area you have to walk your bike up over a curb, across grass, down a sidewalk, and down another curb before getting to the bike mount line. Mount your bike anytime AFTER that line. Anytime. Meaning you can run with your bike past the jam of ladies at the mount line trying to get in their toe clips. Or you can run with your bike the entire 9 miles if you'd like.
   
2. The course starts with a hill and then goes around a few turns before getting onto the straightaway on Pinehurst. Sage says don't even consider yourself riding until you get onto Pinehurst. Use the time before that to collect yourself, and PAY ATTENTION around those corners.
   
3. You're supposed to stay 3 bike lengths away from the bike in front of you and behind you. If you want to pass, you have 15 seconds to do so, then they have 15 seconds to drop back and maintain the proper 3-length distance.
4. At the end of the bike course, there's a weird little cut-through to navigate, then the bike dismount line. You have to dismount BEFORE the line (volunteers will be yelling at you to dismount dismount dismount). If the cut-through freaks you out, feel free to get off your bike and walk through it, well before the dismount line if you'd like.
   
5. You must have your helmet on and attached whenever you're walking with or riding your bike.
6. I think she said that you don't have to re-rack your bike in T2, that you can lay it down in the grass near your station, but I want to ask again about that. Seems that, especially with a mountain bike (where you have to hang it by the seat instead of the brakes), re-racking could take for-freaking-ever.

RUN:

1. Remember to take your helmet off before you head out for the run. If you forget, you'll have to carry it the entire way (remember, no abandoning your equipment).
2. You can put your race number belt on anytime during the run, so just pick it up in T2 and deal with it later. You just have to have it in place--with your number FACING FRONT--when you cross the finish line.
3. For those race number belts with snaps or toggles, sometimes those things break. Good to safety pin it on as well as using the snaps or toggles.
4. There may be two mats at the finish line, one where they announce your name, and another at the actual end. Don't stop when you hear your name--that's not the finish line.
5. Don't bend over to take off your chip at the end--you could pass out. Let the volunteers do it for you.
6. If possible, have a little something to eat and drink, and some warm clothes to put on, right after you finish.

OK, that's it for the Tip Triathlon. Lemme know if you have any other questions--I'm sure she answered them. You can also email her anytime you'd like (believe me, I have): sagetree@mac.com

Can't wait to see y'all Sunday!

Love,
Andi :-)