I'm nervous about paniquing when I enter the water, some of my friends say you receive elbows, kicks, it becomes harder and the ocean turns very dark and can;t see anything and all that, first timer here, any advice is welcome
Here are a few more tips with the bike (some pre-race and some race day) - #1> A week before the event - lube the chain and lube all joints. Then take the bike out for spin to make sure all the gears switch properly both up and down. #2> Clean and polish your bike. While this may not save time on your bike - at least the bike will look good. #3> Know the bike course and where the hills are. This will help you know what to expect. Some races I do are out and backs. The first half is all uphill and the last half is downhill. It is important to know this in order to pace properly. #4> Make sure your tires are properly inflated. Do not over inflated as the tires can blow in the summer heat and do not under inflated as they will slow you down. However, if the ground is wet - drop the psi's a little bit to provide for more traction. #5> Do not try to pass anyone right before a turn or before transition. What will usually happen is you will either cut the person off or you will take the turn too fast and crash. It is just not worth it. #6> Right smart and always pass on the left. Let fellow riders know you are passing the left. If you are slower - always stay to the right as safe as possible. #7> Unclip your shoes at least 20 feet from the dismount area. In every race I have watched I have seen at least one rider crash because they can not get their feet out after a bike. Have fun, ride safe and Good Luck to All.
I just completed my first sprint triathlon a few days ago and it went great in thanks to so many of your videos I watched! As soon as I started swimming I just chanted to myself "slow the f*ck down" and I felt great throughout the whole swim!
Justin, I'm "planning" on doing my first (probably last) tri in May time, aged 60+ ,believe me you don't know how your vlog's help people like me,massive thumbs up mate,thank you,
Hey Ed, thanks for sharing that, really. Honestly it takes a lot of time and effort to make the videos (more than you'd probably guess) and comments like this really make it worth it to me. Your comment and other really drove the narrative for Tuedays video that I shot today. Biggest thing I'd convey right back is that I very much empathize and understand those feelings of intimidation, discomfort, nervousness, etc. Anything I can do in some little way to help people out is worth it to me. 👍
@@tradestone100 In a nutshell Felipe "No", It got rearranged for July, With 4 wks to go and the running and cycling in order, I started swimming only did 2 sessions and over did it and ended up with a trapped nerve in my back,Day I should of raced 25th July I was at hospital having a MRI scan which revealed the damage. Lesson learned and now booked 2022. Thanks for asking my friend.
Always happy to help! Good on you for getting into it. It's so hard to get into it as an adult learner, I think, especially if you don't know how to swim. It took me three weeks (with coaching) to get *across the pool* when I started swimming. I maintain that starting swimming as an adult was one of the harder things I've ever had to do. Then when I did my first open water swim in a wetsuit, nearly had a panic attack and just quit the sport. It's really hard! And then same for running and biking; just feels like everyone on earth is better and faster and stronger than you are. I totally relate. Probably the single biggest thing I would encourage you to remember (once you get through the initial tough swimming, if you're learning,) is: "Triathlon" and "I'm a triathlete" are these kinda big, intimidating words. Makes you feel like you're not part of the club yet. Buuuut you CAN swim, you CAN ride a bike, and you CAN run. You're just stacking them up into a single morning with some friends. Not as bad. :) Lemme know how the race goes! They're so fun.
my goal in 2022 is to complete my first sprint triathalon. Thanks for the tips! Especially the one about marking where you leave your bike. I can barely remember where I park my car XD
I am a lifelong marathon runner but was always intimidated by triathlons due to my weaker swimming and the complexity of the transitions between multiple types of cardio in one race. Training for my first sprint now and really looking forward to expanding my repertoire. Thanks!
I totally get that. It probably took me almost a decade to get into tri just because I was intimidated of the swim. Once you work through it it's really fun :)
I am participating in my first sprint tri this weekend and I have been watching a ton of videos. I must say, I love this. You have done SO much to set me at ease, because I am a little terrified. Thank you. So glad I found your video. I feel so much better!!
You're always here to make me say "CRAP I wish I'd have included that!" The volunteers are awesome. I got to man an aid station a couple weeks ago and it was super fun! The racers were awesome
Thank you for sharing your experiences. First-timer, 41 years old, not going to overthink it, but definitely want to be prepared for the logistics and demands of racing three disciplines. Strong swimmer, strong biker, not-so-strong runner. Actually, terrible at running. But, looking forward to the challenge. Great tips - all of them reasonable and do-able. Some people want to pack you full of information, like we're all going to become superheroes training for this. Like you said - you should be enjoying this, not freaking out over it. I'll check out some of your other videos, as well. Thanks again!
My first sprint triathlon will be in 3 weeks, your tips calmed me down a lot as I started to getting nervous as I'm quite untrained. And I really like your voice and your clear articulation, as you are easy to understand for a non-native speaker like me. Keep up the good work. *twothumbsup*
I'm gonna for my first triathlon this Sunday, very excited and have been watching all of the 'triathlon tips' videos and I really enjoyed your one. I come from a competitive swimming background with minimal to no cycling + running experience, but looking forward to the event! ( Only a sprint so it should be fine :) Thx for your help.
First sprint triathlon is in one week!!! Ahhh! Haha. I'm nervous (esp for the swim, but endurance in the run as well)! Thanks for the tips, it was very helpful!
Super helpful!! My second one is in August but it's been a while since the last so I want to brush up and get new tips. The mention about not pushing it in swimming is really good.
I have always exercised and I have done every discipline separately; however, I have never combined all three in a single race. At 52, I decided to give it a try so i thank you for these useful tips. My favorite: break out that tight jersey and I have many of those.. lol. thank you sir.
That is great advice. I just turned 70 in May and will be attempting my first Tri in one month. You explained away a lot of my anxiety!!! Would you suggest a Tri suit UNDER a wetsuit for a 1/4 mile open ocean swim?
Really glad I found your video. My wife and I are presently training for our first HM in July and I'm (at 52) considering my first tri by the end of the year. Good runner, terrible swimmer, and below average cyclist :) Have a great day
Eyyy I'm happy to hear that! That's freaking exciting, you're gonna do great! Just get that swim time in so you feel comfortable, and then the rest is just getting it done. :)
@@JustinDoesTriathlon Thanks Justin and thanks for taking the time to reply. I've got quite a bit of time to train as the event I have in my sights is Nov. Planning to hit the pool in the next few weeks then build condition/technique for a couple of months then fold in cycling. Best wishes.
Just completed my first sprint tri and not pushishing through the swimming is the mistake I made. I swam for my life right at the start and started to suffocate really bad. Had to stop for a minute to calm down and restore my heartbeats back to normal. It helped a lot and I was able to finish swim with no problem in just over 10 minutes. Also make sure to lift your eyes above the water to see where you are going. I made quiet a loop before lifeguard paddled to me and pointed the right direction lol Thank you for your advices. I have a half ironman coming up in Old Orchard pretty soon. Feel a lot more confident now
You gotta look up The Iron Nun! You're capable of plenty at 44 (or 84!) Have a good time, and enjoy the process. There's no rush, and longer isn't always better. 👍You'll definitely be able to do it if you keep at it.
@@JustinDoesTriathlon There was a guy who competed this year (2022) at US Masters Nationals (swimming) in the 100-104 age group. He competed in the 1,500 meter and swam it in 42 minutes!
This is incredibly helpful Justin! Training for my first triathlon & hopefully not my last in a few months. It’s an open water swim too. Eek. Learning how to swim and bike & I’m 52. Listening to someone like you who is careful with exactly what we need to know as a first timer is so appreciated. Love the research you share as well. Thank you thank you. Appreciate you!! 🙏🏼
You're very welcome! I appreciate you too! Comments like these really make sitting on the bike trainer more enjoyable! 😃 Honestly I think the biggest single thing I'd empathize is that if you just keep at it, the progress will come. It's not gonna be every single day, but work at it consistently long enough one day you'll have your "holy shit this is awesome" moment 😃🚀
I know this is a few years old but I had my first sprint yesterday. Entered what I thought was a local normal triathlon. Unfortunately I didn’t realise it was a national championship qualifying race😂 safe to say I didn’t qualify but came 62nd of 114 so not as bad as I thought I’d do for my first triathlon. A 1:45:31. These videos are great keep it up.
I just completed my first triathlon and it was an incredible experience. I listened to this video multiple times and took all of the pointers. Ended up winning my age group! Great advice! My big mess up: with 95% humidity I cleaned my goggles with ice water. Not a good idea and made for a foggy swim. Thanks
That's freaking awesome! I've never done that, that's for sure! Foggy goggles are the worst. I've tried seemingly every spray and product I can find, and the most consistent, best results I've found are one of the two: Option A is spit in them *before getting them wet*, rub it around, then rinse them off. Option B is put the teeny-tiniest amount of liquid soap on your finger, rub it around inside, then clean them with a paper towel. You're just going for a SUPER thin sheen on the inside. I find it's only good for about one swim, but it works well for that time. Great job again!
I swim open water in the Bahamas and there's very little you can do about foggy goggles, especially bad when swimming into the sun. My advice is that if it requires you to take a couple of strokes of breaststroke, remove goggles and take a look where you are going, it's worth it.
Just finished first sprint tri, had an awful swim, a really good bike and a PB run time after biking. I hadn't swam in years, but trained 2-4 times a week for 4 weeks before the race, it was not enough. i'm a idiot for thinking it would be easy. If you aren't a strong swimmer don't do what i did, Make sure you practice swimming consistently, also a good tip is to practice "sighting drills" in the pool, swimming in open water is very different, theres no black line to follow, visibility is almost nothing and you will find yourself swimming off course and end up swimming further than you need to, so super important to practice looking where you are going and following a line. Overall time was just under 1h20 which I'm super happy with but a lot to improve on, i spent 12 mins in transition which can definitely be halved at least! Some great swimming channels on youtube i'm learning a lot from are, Effortless Swimming, Global Triathlon Network, Fares Ksebati. Good luck people, you can do it!
Recently started running Witt a pack on my long runs the Nathankrar 4L, which I added a aftermarket bladder to it. What a game changer, I no longer worry about how am going to carry nutrients and water. I am not sure why I waited so long to embrace the pack 😂😂. Love your channel keep up the good work.
Haha saaaaame. Feels like no matter how long you're into something, there's always more to learn! Similarly I never wore/brought anything and would basically leave it to water fountains on the route. Not *terrible* but definitely not ideal either. That Nathankrar is a good pack! I see a lot of those out there. Thanks man!
Great info mate, I’m 7 weeks out from my next sprint tri after a long injury. Although I’ve been doing triathlon for ever it’s really good to watch your vid to help my preparation for my upcoming event. Cheers.
Great video and tips! Having come through my first sprint duathlon and Triathlons this year the biggest one I would agree with is don't go out too hard too soon, be that on run 1 or the swim. Another member of our Tri Club gave me this tip and it's so true. Don't blow up in the first stage, go at your pace. There is plenty of time to make up time later on. For me I am strongest on the bike, so I always make up time there without killing myself. Don't try to chase other people from the start, if they are a swimmer first and you're a cyclist first then you will probably catch them on the bike and if you haven't gone out too hard you will be in better shape than them at that point.
I should mention that your reassurances regarding the swim portion are exactly what many of us needed to hear. I think for most of us beginners, it's the most frightening part.
Done my first sprint tri... thx for your advices, really help me alot. Things that make me nervous is swim in the sea for the first time. Unfortunately my google got foggy at start line, cant see anything 😂.... and the taste of sea water really shocked me
Thanks for the tips Justin! I just started running again last October after taking several years off and did a couple of 10ks. I signed up for 3 half marathons (never ran a half before) for this year and decided to do my first sprint tri a couple of weeks after the first half. I started incorporating biking and swimming in my workouts and have about 2.5 months until the tri and the half is a couple of weeks before that. Looking forward to watching more of your vidoes
Definitely agree with chill out on the swim. Definitely no gains there. And I used to tie a rugby supporter flag with those plastic sticks to my bike with an elastic so I can find my bike quicker.
It's a SUPER big one that I messed up and I see so many others mess up. There's almost no scenario in which being REALLY fast in the water is worth it. If a person just happens to be a club swimmer who can rock out 1:25s, sure, take that 4 minutes. But for pretty much everyone else, they're marginal at best. On the very fast side of things, yeah, knocking 10 minutes off a half IM swim might make a difference to a world champs slot, but in terms of getting into the sport, the swim is the last place I'd work on. As long as you can comfortably get through the swim, you're fine. 15 minutes of HR at 150 is much better than 13min at 185. Burn those extra matches on the bike or the run. 🚀
I made the exact same mistakes he made, 😂. I ended up doing the backstroke for the last half of the Swim, too. It was a sprint tri, I only had 4 days to prep. Have fun and safely complete your first!!
Thrilled and nervous is a great description for it! You're going to love it. I know saying "just relax" doesn't help, but I'll say: You're probably not super nervous every time you go for a bike ride, right? That's something you're comfortable with. Same for running and (hopefully) swimming. A tri is just stringing three things you're already good at back to back. Framing it like that helped me relax and enjoy it a lot more. :)
@@JustinDoesTriathlon That is an amazing attitude and your encouraging words mean a lot! I think signing up for this tri changed my life, gave a purpose to all my activities and workouts, and I start to love the people I meet! 8 more months, cannot wait!
Hello Justin 👋. I just found your video and I am so glad. I am planning to do my first Sprint triathlon on September next year. I am from Mèxico and the triatlon I'm planning will be in Cozumel. My husband has participated in three Ironman so far ( two 70.3 and one full Ironman). 😃 And now it is my turn. I'm so scared. I am 47 but will be 48 buy that time. So following your videos will be a lot of help. Greetings from Guadalajara, Jalisco. México. 🤗
Happy to help! Yeah I was SO GARBAGE when I first started swimming. I over-swam my abilities so hard, and it just bites you right in the ass. Just take it slowly; attack the next two. :)
Great video. I do my first triathlon in June. Your advice has made me feel a little less nervous 😐. I will definitely be taking it easy for the swim. Thank you. ✌
Happy to help, you'll do great! June is a long time to train, regardless of where you're at with your swimming. I was as bad as an adult could possibly be at swimming before starting training, so I can definitely attest that it gets better. The cool thing about the swim for people like us, like I talked about, is there just really isn't much time to be made or lost for most of us normal types. Just focus on comfortably, smoothly getting through it, and life will be great. It took until my third race to REALLY click with it, and from then I'd just describe the swim as 'comfortably boring.' :)
@@Redman88174 I've been there! Be sure to report back how it goes! FYI, here's a little playlist of all the beginner-focused videos. :) th-cam.com/play/PLrzx4L4XPCgffn6JsXUeSWqj87l_Yhn7B.html
Thanks for that 10-15 minute range on the run. :) I'm definitely going to be closer to the 15 mark when I hit that run portion! Justin, do you know if USAT allows for competitors to pass people in the swim without docking? My last tri - I picked to be way back in the pack (as I'm not a super strong swimmer). However, there were so many competitors swimming...I felt like I couldn't pass someone and I was actually treading water at some points to keep from being on top of people.
I agree on the nutrition part. I can bust out all legs of a Tri without breakfast. I don't eat until 1100. In doing so my body and mind are not screaming, "Feed me!"
Justin, this was great! So practical and matter of factly encouraging. I come from bodybuilding/marathon/yoga experience and wanted to get into triathlons because I'm older now and have overly eschewed cardiovascular fitness, and needed something tangible to work towards for motivation. Your video was just what I needed to hear. Sub'd. Quick question for the community and I hope it doesn't come off as insulting, as it's not a knock on you all, but one on myself and my vanity, but I could use some motivation for the substantial time investment required, when triathletes don't have desirable (-looking) physiques. How do I get over myself and/or balance physique fitness with the tall order time requirement for triathlons? If anyone else can relate, plz share your experience or knock me over the head with your thoughts.
Happy to help! Pragmatism is my game. :) No offense taken on my end, it's definitely a good question. I've got a couple thoughts. First off, for me, I just basically don't care that much how I look, so I can't say I inately relate. That said, no doubt, the 'skinny cyclist/ultrarunner' look is definitely not on the top of many people's fantasy lists. Rather than just saying "deal with it," I think I'd put the other option out there: You don't have to look like that. There are a lot of extremely successful "dad bod" triathletes. Kristian Blummenfelt is proof you can be not-super-skinny and still extremely fast. Also, I think it's pretty universally agreed that more strength is great for injury prevention and general health. If you're coming in with 30 or 50lb of muscle, I don't see that as a real disadvantage long term. Nick Bare is a great example of this. I don't think he's on the pure bodybuilding end of things (I have a builder friend who is properly JACKED) but Bare is absolutely more muscular than the vast majority of runners/cyclists, and I'm pretty sure he's done a sub3 marathon. All that's to say: I don't personally think you need to decide either or. You can absolutely have a ton of muscle and be fast.
Just got a free slot for a sprint (0.75 / 20 / 5) yesterday. I am just a runner but did not real train the last moths and a brief swimmer.... Hopefully I get to the line somehow without real running shoes
Hi Justin! Great content! I have a quick question. I am doing my 2nd Olympic triathlon. I lost my triathlon cycling shoes and only have normal cycling shoes. Would you recommend using those or would it be best to put the running shoes for cycling and change my pedals to the ones that have straps?
I'm 44 and am trying to get over feeling like I'm too old to do anything anymore. My wife is a 70.2 finisher, but I can't even run a 5km at this point, and have never learned to swim properly. I'm trying to learn in a pool using TH-cam videos...really wishing we had some kind of swim club where we live. Any tips for the open water swim? The race this summer will be my first time outside of a pool, except maybe the day prior at the site.
Dude, great video! I know this has already been posted for some time, but can someone explain me in a simple way what are drafting rules and how can those determine the use of aerobars extensions? I will have my first Sprint event in a few months and I really wanted to know if I should purchase some since my road bike has a straight bar 😅 Thank you!
Appreciate that, hope it helps! It sounds to me like you're maybe doing draft legal racing? I have never done that (we have almost none of it here) so I can't speak to the rules specifically. When it comes to non draft Ironman racing, it's six bike lengths. As for whether you should get aerobars: Maybe! Aerobars are arguably the best cost to performance increase you can make on the bike. It's important to remember it's not as easy as throwing them on and calling it good though, you really should get a bike fitting as well. Handling can be really affected if you don't. Enjoy your race!
I use belay glasses for climbing that allow me to not have to strain my neck to watch my climber. Wondering if these could be used so I can keep my head down on the bike (your suggestion)?
great tips! Thanks. I'm a swimmer who's entering his first sprint triathlon in 3 weeks' time. Question for you- should I blitz the swim anyway? Or hold back for the bike and run which aren't nearly as comfortable?
I bet YOUR holding back will be 85+ percentile, seriously. Something like an RPE 7 would be great. Definitely don't go in the red, but utilize all that skillset you've built up and grab that extra couple minutes. You'll blitz the field while working less than most people you're passing, which is a great place to be. Basically, just don't wear yourself down. 🚀
@@simonfrank4753 Haha yeah, I get you. Swimming doesn't have those time gains, but don't discount the stress you aren't having to deal with. Took me *years* to even get into the sport just because I was afraid of swimming. We've all got our strengths and weaknesses. Now you gotta just work that bike.
Ji Justin. Thank you for your videos and your tips! My problem is wanna do my first sprint and I have covered the run and the swimming, however Im having problems with the cycling... Im having a very annoying back pain... I have seen the doctor (Im actually a doctor myself) and I get better with therapy and meds... but everytime I comeback to the bike the pain comes back. There is something with my position. Any tips or recommendation regarding this ?? I really want to do triathlons and I dont wanna stop cycling.
What's so you're excited or nervous about at your first race? 🏊♂️🚴♀️⛹️🚀 If you're liking the content, I hope you comment and subscribe for more!
I'm nervous because the super sprint is 5 days away and I've just heard about it, never done one, but I'd like to try it!
I'm nervous about paniquing when I enter the water, some of my friends say you receive elbows, kicks, it becomes harder and the ocean turns very dark and can;t see anything and all that, first timer here, any advice is welcome
Here are a few more tips with the bike (some pre-race and some race day) -
#1> A week before the event - lube the chain and lube all joints. Then take the bike out for spin to make sure all the gears switch properly both up and down.
#2> Clean and polish your bike. While this may not save time on your bike - at least the bike will look good.
#3> Know the bike course and where the hills are. This will help you know what to expect. Some races I do are out and backs. The first half is all uphill and the last half is downhill. It is important to know this in order to pace properly.
#4> Make sure your tires are properly inflated. Do not over inflated as the tires can blow in the summer heat and do not under inflated as they will slow you down. However, if the ground is wet - drop the psi's a little bit to provide for more traction.
#5> Do not try to pass anyone right before a turn or before transition. What will usually happen is you will either cut the person off or you will take the turn too fast and crash. It is just not worth it.
#6> Right smart and always pass on the left. Let fellow riders know you are passing the left. If you are slower - always stay to the right as safe as possible.
#7> Unclip your shoes at least 20 feet from the dismount area. In every race I have watched I have seen at least one rider crash because they can not get their feet out after a bike.
Have fun, ride safe and Good Luck to All.
Thank you! 🙏🏼
I just completed my first sprint triathlon a few days ago and it went great in thanks to so many of your videos I watched! As soon as I started swimming I just chanted to myself "slow the f*ck down" and I felt great throughout the whole swim!
Slow the fack down! Always! 🤣🤣 Hell yeah good job! 🚀👌
Justin, I'm "planning" on doing my first (probably last) tri in May time, aged 60+ ,believe me you don't know how your vlog's help people like me,massive thumbs up mate,thank you,
Hey Ed, thanks for sharing that, really. Honestly it takes a lot of time and effort to make the videos (more than you'd probably guess) and comments like this really make it worth it to me. Your comment and other really drove the narrative for Tuedays video that I shot today. Biggest thing I'd convey right back is that I very much empathize and understand those feelings of intimidation, discomfort, nervousness, etc. Anything I can do in some little way to help people out is worth it to me. 👍
Ed, you did your triathlon?
@@tradestone100 In a nutshell Felipe "No", It got rearranged for July, With 4 wks to go and the running and cycling in order, I started swimming only did 2 sessions and over did it and ended up with a trapped nerve in my back,Day I should of raced 25th July I was at hospital having a MRI scan which revealed the damage.
Lesson learned and now booked 2022.
Thanks for asking my friend.
@@gedheaton1415 auch! I hope you are doing well with your recovery. Good wishes.
@@tradestone100 same!
This is so helpful. First race this summer and as an adult learner, self-taught, super beginner I appreciate the content!
Always happy to help! Good on you for getting into it. It's so hard to get into it as an adult learner, I think, especially if you don't know how to swim. It took me three weeks (with coaching) to get *across the pool* when I started swimming. I maintain that starting swimming as an adult was one of the harder things I've ever had to do. Then when I did my first open water swim in a wetsuit, nearly had a panic attack and just quit the sport. It's really hard! And then same for running and biking; just feels like everyone on earth is better and faster and stronger than you are. I totally relate. Probably the single biggest thing I would encourage you to remember (once you get through the initial tough swimming, if you're learning,) is: "Triathlon" and "I'm a triathlete" are these kinda big, intimidating words. Makes you feel like you're not part of the club yet. Buuuut you CAN swim, you CAN ride a bike, and you CAN run. You're just stacking them up into a single morning with some friends. Not as bad. :) Lemme know how the race goes! They're so fun.
my goal in 2022 is to complete my first sprint triathalon. Thanks for the tips! Especially the one about marking where you leave your bike. I can barely remember where I park my car XD
Thanks. The swim is alway the anxious part for me so thanks for the breakdown.
I am a lifelong marathon runner but was always intimidated by triathlons due to my weaker swimming and the complexity of the transitions between multiple types of cardio in one race. Training for my first sprint now and really looking forward to expanding my repertoire. Thanks!
I totally get that. It probably took me almost a decade to get into tri just because I was intimidated of the swim. Once you work through it it's really fun :)
“The water is just a barrier to entry for the rest of the race”. Gosh I needed that. 🥺🤍
I *relate* to what you're feeling. You'll get through it and that makes the accomplishment even more rewarding. 🙂
I am participating in my first sprint tri this weekend and I have been watching a ton of videos. I must say, I love this. You have done SO much to set me at ease, because I am a little terrified. Thank you. So glad I found your video. I feel so much better!!
Appreciate it! Happy to help, you're gonna do great!
very helpful, especcially that your always pointing out to "relax" and keeping it easy. Doing IM 70.3 in 2 weeks in switzerland :)
Oh I bet that'll be gorgeous! Have a great race!
Great video! I would also smile and thank a race volunteer.
You're always here to make me say "CRAP I wish I'd have included that!" The volunteers are awesome. I got to man an aid station a couple weeks ago and it was super fun! The racers were awesome
Yes!!!!
I thanked 3 groups of volunteers today at the Nautica Malibu Olympic Tri in Cali
So got 2 weeks to go...and just signed up.
Thanks for the advice, got me thinking about other things i haven't even thought about
Have fun!
Thank you for sharing your experiences. First-timer, 41 years old, not going to overthink it, but definitely want to be prepared for the logistics and demands of racing three disciplines. Strong swimmer, strong biker, not-so-strong runner. Actually, terrible at running. But, looking forward to the challenge. Great tips - all of them reasonable and do-able. Some people want to pack you full of information, like we're all going to become superheroes training for this. Like you said - you should be enjoying this, not freaking out over it. I'll check out some of your other videos, as well. Thanks again!
My first sprint triathlon will be in 3 weeks, your tips calmed me down a lot as I started to getting nervous as I'm quite untrained.
And I really like your voice and your clear articulation, as you are easy to understand for a non-native speaker like me.
Keep up the good work. *twothumbsup*
Happy you liked it! Good luck, you'll enjoy it!
Awesome! Thanks. I needed this. SO nervous for my 1st because of the swim.
You'll do great!
I LOVE the tips about the run - breaking down mile by mile. Thank you!!
Have fun!
I'm gonna for my first triathlon this Sunday, very excited and have been watching all of the 'triathlon tips' videos and I really enjoyed your one. I come from a competitive swimming background with minimal to no cycling + running experience, but looking forward to the event! ( Only a sprint so it should be fine :) Thx for your help.
First sprint triathlon is in one week!!! Ahhh! Haha. I'm nervous (esp for the swim, but endurance in the run as well)! Thanks for the tips, it was very helpful!
You'll do great! Enjoy it!
Happy you mentioned the bicycle part, will go with my foldable bike very comfortably now! Wcgr
Jokes aside, you'd survive lol. One of my good friends rides a Brompton all around Seattle and he's easily 4.5w/kg. Does fine. :)
Great video. Exactly what I was looking for.
Super helpful!! My second one is in August but it's been a while since the last so I want to brush up and get new tips. The mention about not pushing it in swimming is really good.
Whoo! That'll be a fun summer goal. Enjoy it!
I have always exercised and I have done every discipline separately; however, I have never combined all three in a single race. At 52, I decided to give it a try so i thank you for these useful tips. My favorite: break out that tight jersey and I have many of those.. lol. thank you sir.
That's awesome! Happy you're getting into it; hope you love it! :)
That is great advice. I just turned 70 in May and will be attempting my first Tri in one month. You explained away a lot of my anxiety!!! Would you suggest a Tri suit UNDER a wetsuit for a 1/4 mile open ocean swim?
Really glad I found your video. My wife and I are presently training for our first HM in July and I'm (at 52) considering my first tri by the end of the year. Good runner, terrible swimmer, and below average cyclist :) Have a great day
Eyyy I'm happy to hear that! That's freaking exciting, you're gonna do great! Just get that swim time in so you feel comfortable, and then the rest is just getting it done. :)
@@JustinDoesTriathlon Thanks Justin and thanks for taking the time to reply.
I've got quite a bit of time to train as the event I have in my sights is Nov.
Planning to hit the pool in the next few weeks then build condition/technique for a couple of months then fold in cycling.
Best wishes.
Just completed my first sprint tri and not pushishing through the swimming is the mistake I made.
I swam for my life right at the start and started to suffocate really bad. Had to stop for a minute to calm down and restore my heartbeats back to normal. It helped a lot and I was able to finish swim with no problem in just over 10 minutes.
Also make sure to lift your eyes above the water to see where you are going. I made quiet a loop before lifeguard paddled to me and pointed the right direction lol
Thank you for your advices. I have a half ironman coming up in Old Orchard pretty soon. Feel a lot more confident now
thanks for the video! At 44 it would be a dream come true to do a Sprint Tri! So far getting used to run 5K...thanks again for the video!
You gotta look up The Iron Nun! You're capable of plenty at 44 (or 84!) Have a good time, and enjoy the process. There's no rush, and longer isn't always better. 👍You'll definitely be able to do it if you keep at it.
@@JustinDoesTriathlon There was a guy who competed this year (2022) at US Masters Nationals (swimming) in the 100-104 age group. He competed in the 1,500 meter and swam it in 42 minutes!
😲 that's freaking awesome
This is incredibly helpful Justin! Training for my first triathlon & hopefully not my last in a few months. It’s an open water swim too. Eek. Learning how to swim and bike & I’m 52. Listening to someone like you who is careful with exactly what we need to know as a first timer is so appreciated. Love the research you share as well. Thank you thank you. Appreciate you!! 🙏🏼
You're very welcome! I appreciate you too! Comments like these really make sitting on the bike trainer more enjoyable! 😃 Honestly I think the biggest single thing I'd empathize is that if you just keep at it, the progress will come. It's not gonna be every single day, but work at it consistently long enough one day you'll have your "holy shit this is awesome" moment 😃🚀
@JustinDoesTriathlon Love your response! and yes! I love forward to that "holy shit this is awesome" moment :D
Hi Justin, i am doing my first sprint triathlon on the 2 October 2022, thank you for all the tips.
I know this is a few years old but I had my first sprint yesterday. Entered what I thought was a local normal triathlon. Unfortunately I didn’t realise it was a national championship qualifying race😂 safe to say I didn’t qualify but came 62nd of 114 so not as bad as I thought I’d do for my first triathlon. A 1:45:31. These videos are great keep it up.
Ha, that's awesome though! Well done. 🚀🚀
I just completed my first triathlon and it was an incredible experience. I listened to this video multiple times and took all of the pointers. Ended up winning my age group! Great advice!
My big mess up: with 95% humidity I cleaned my goggles with ice water. Not a good idea and made for a foggy swim.
Thanks
That's freaking awesome! I've never done that, that's for sure! Foggy goggles are the worst. I've tried seemingly every spray and product I can find, and the most consistent, best results I've found are one of the two: Option A is spit in them *before getting them wet*, rub it around, then rinse them off. Option B is put the teeny-tiniest amount of liquid soap on your finger, rub it around inside, then clean them with a paper towel. You're just going for a SUPER thin sheen on the inside. I find it's only good for about one swim, but it works well for that time. Great job again!
I swim open water in the Bahamas and there's very little you can do about foggy goggles, especially bad when swimming into the sun. My advice is that if it requires you to take a couple of strokes of breaststroke, remove goggles and take a look where you are going, it's worth it.
Great tip on slowing down the swim. I'll give this a try
Just finished first sprint tri, had an awful swim, a really good bike and a PB run time after biking.
I hadn't swam in years, but trained 2-4 times a week for 4 weeks before the race, it was not enough. i'm a idiot for thinking it would be easy. If you aren't a strong swimmer don't do what i did, Make sure you practice swimming consistently, also a good tip is to practice "sighting drills" in the pool, swimming in open water is very different, theres no black line to follow, visibility is almost nothing and you will find yourself swimming off course and end up swimming further than you need to, so super important to practice looking where you are going and following a line. Overall time was just under 1h20 which I'm super happy with but a lot to improve on, i spent 12 mins in transition which can definitely be halved at least!
Some great swimming channels on youtube i'm learning a lot from are, Effortless Swimming, Global Triathlon Network, Fares Ksebati.
Good luck people, you can do it!
Genuinely very useful with a whole bunch of tips I've not heard before. Will rewatch just before my event.
Recently started running Witt a pack on my long runs the Nathankrar 4L, which I added a aftermarket bladder to it. What a game changer, I no longer worry about how am going to carry nutrients and water. I am not sure why I waited so long to embrace the pack 😂😂. Love your channel keep up the good work.
Haha saaaaame. Feels like no matter how long you're into something, there's always more to learn! Similarly I never wore/brought anything and would basically leave it to water fountains on the route. Not *terrible* but definitely not ideal either. That Nathankrar is a good pack! I see a lot of those out there. Thanks man!
Awesome. First sprint today. Great tips. Thanks.
Enjoy it!
Super helpful, thank you!
One of the best vids on triathlon tips!
Great info mate, I’m 7 weeks out from my next sprint tri after a long injury. Although I’ve been doing triathlon for ever it’s really good to watch your vid to help my preparation for my upcoming event. Cheers.
I'm doing my first Tri sprint in 2 weeks and this video was very helpful. Thanks
Super helpful video. Thank you for sharing 🙌
Cool. Thanks
Great video and tips! Having come through my first sprint duathlon and Triathlons this year the biggest one I would agree with is don't go out too hard too soon, be that on run 1 or the swim. Another member of our Tri Club gave me this tip and it's so true. Don't blow up in the first stage, go at your pace. There is plenty of time to make up time later on. For me I am strongest on the bike, so I always make up time there without killing myself. Don't try to chase other people from the start, if they are a swimmer first and you're a cyclist first then you will probably catch them on the bike and if you haven't gone out too hard you will be in better shape than them at that point.
Congrats on the first season!
Love the tips. I feel more confident now
Thanks man!!! Tomorrow is my first triathol
Hope it went well!
Extremely helpful. Many thanks for making this video. Subscribed!
I should mention that your reassurances regarding the swim portion are exactly what many of us needed to hear. I think for most of us beginners, it's the most frightening part.
Very relatable, happy to help. :)
Done my first sprint tri... thx for your advices, really help me alot. Things that make me nervous is swim in the sea for the first time. Unfortunately my google got foggy at start line, cant see anything 😂.... and the taste of sea water really shocked me
Great video! Doing my first (Super Sprint) Triathlon in two weeks at age 50+. This was SO helpful.
You got this!
Thanks for the tips Justin! I just started running again last October after taking several years off and did a couple of 10ks. I signed up for 3 half marathons (never ran a half before) for this year and decided to do my first sprint tri a couple of weeks after the first half. I started incorporating biking and swimming in my workouts and have about 2.5 months until the tri and the half is a couple of weeks before that. Looking forward to watching more of your vidoes
Oh you're gonna do great-enjoy the process!
Definitely agree with chill out on the swim. Definitely no gains there. And I used to tie a rugby supporter flag with those plastic sticks to my bike with an elastic so I can find my bike quicker.
Thanks so much for this, super helpful!
Happy to help!
So good. Actual real life practical tips for your first tri 👏🏻 Your videos are quality guy 👌🏼
Thanks Francois! Happy to help.
Great tips. Really appreciate the swim tip. Good to know pushing super hard won't provide a great return on investment.
It's a SUPER big one that I messed up and I see so many others mess up. There's almost no scenario in which being REALLY fast in the water is worth it. If a person just happens to be a club swimmer who can rock out 1:25s, sure, take that 4 minutes. But for pretty much everyone else, they're marginal at best. On the very fast side of things, yeah, knocking 10 minutes off a half IM swim might make a difference to a world champs slot, but in terms of getting into the sport, the swim is the last place I'd work on. As long as you can comfortably get through the swim, you're fine. 15 minutes of HR at 150 is much better than 13min at 185. Burn those extra matches on the bike or the run. 🚀
I made the exact same mistakes he made, 😂. I ended up doing the backstroke for the last half of the Swim, too. It was a sprint tri, I only had 4 days to prep. Have fun and safely complete your first!!
But you got it done!
this was SUPER helpful!!
THANKS VERY USEFUL
Awesome. Thank you
Very useful thanks heaps
My first triathlon is this morning! I’m nervous!
Hope it went well!
Very helpful! Also a beginner, getting ready for my first sprint, equally thrilled and nervous :D Good tips!!
Thrilled and nervous is a great description for it! You're going to love it. I know saying "just relax" doesn't help, but I'll say: You're probably not super nervous every time you go for a bike ride, right? That's something you're comfortable with. Same for running and (hopefully) swimming. A tri is just stringing three things you're already good at back to back. Framing it like that helped me relax and enjoy it a lot more. :)
@@JustinDoesTriathlon That is an amazing attitude and your encouraging words mean a lot! I think signing up for this tri changed my life, gave a purpose to all my activities and workouts, and I start to love the people I meet! 8 more months, cannot wait!
Thanks Justin
Happy to help!
I identify my transition area with my kilt. There's usually not another kilt laying out on top of a some shoes and a shirt and hat!
Thanks bro, I'm 15 and I'll definitely keep these tips in mind
Hello Justin 👋. I just found your video and I am so glad. I am planning to do my first Sprint triathlon on September next year. I am from Mèxico and the triatlon I'm planning will be in Cozumel. My husband has participated in three Ironman so far ( two 70.3 and one full Ironman). 😃 And now it is my turn. I'm so scared. I am 47 but will be 48 buy that time. So following your videos will be a lot of help. Greetings from Guadalajara, Jalisco. México. 🤗
I've heard Cozumel is beautiful! That'll be a blast, you're gonna love it. Let me know how it goes!
@@JustinDoesTriathlon of I will! Thanks for encouraging 😊.
Great advice man. Especially the swim advice. 😎👍
Happy to help! Yeah I was SO GARBAGE when I first started swimming. I over-swam my abilities so hard, and it just bites you right in the ass. Just take it slowly; attack the next two. :)
love the video mate!!
Good scoop thanks +++
Thanks so much for this!
You're welcome!
Useful, thank you.
This is a great video. Thanks for not including a lot of fluff.
Thanks! This was really helpful
Happy to help!
Great video, really helped me before my first Tri!
Awesome, happy to hear that! Good luck with your TH-cam and your training progression!
Awesome, thanks for the great info!
You bet! Good luck with your races
Really helpfull 🙌🏽
Great video. I do my first triathlon in June. Your advice has made me feel a little less nervous 😐. I will definitely be taking it easy for the swim. Thank you. ✌
Happy to help, you'll do great! June is a long time to train, regardless of where you're at with your swimming. I was as bad as an adult could possibly be at swimming before starting training, so I can definitely attest that it gets better. The cool thing about the swim for people like us, like I talked about, is there just really isn't much time to be made or lost for most of us normal types. Just focus on comfortably, smoothly getting through it, and life will be great. It took until my third race to REALLY click with it, and from then I'd just describe the swim as 'comfortably boring.' :)
@@JustinDoesTriathlon Thank you. Oh and I'm sure I will watch this video a thousand more times before race day.
@@Redman88174 I've been there! Be sure to report back how it goes! FYI, here's a little playlist of all the beginner-focused videos. :) th-cam.com/play/PLrzx4L4XPCgffn6JsXUeSWqj87l_Yhn7B.html
Thanks for the info!
Great video
Thank you for this video awesome
Thanks for the tips!
Have a great race!
Thank you so much! Great video!
Absolutely! Happy you liked it!
8 weeks to go and I'm dreading that swim 😭
100% you can do it. One. Hundred. :)
@7:07 I let everybody get going in the water first. Less gettin smacked and splashed haha. Great video.
Just adds to the visceral experience 😅
This was amazing, thx so mutch
Thx
This is my first Olympic triathlon. Thank you for the tips. What type of carb foods should I have when I come out of the water?
I like a liquid carb drink on the bike. :)
Good tips, bro
Slow the f*ck down. Gotcha! Will do. Thanks for a very informative video.
Have a great race!
@@JustinDoesTriathlon Thanks. Looking forward to it. My second sprint race ;)
Thanks for that 10-15 minute range on the run. :) I'm definitely going to be closer to the 15 mark when I hit that run portion!
Justin, do you know if USAT allows for competitors to pass people in the swim without docking? My last tri - I picked to be way back in the pack (as I'm not a super strong swimmer). However, there were so many competitors swimming...I felt like I couldn't pass someone and I was actually treading water at some points to keep from being on top of people.
I agree on the nutrition part. I can bust out all legs of a Tri without breakfast. I don't eat until 1100. In doing so my body and mind are not screaming, "Feed me!"
Justin, this was great! So practical and matter of factly encouraging.
I come from bodybuilding/marathon/yoga experience and wanted to get into triathlons because I'm older now and have overly eschewed cardiovascular fitness, and needed something tangible to work towards for motivation.
Your video was just what I needed to hear.
Sub'd.
Quick question for the community and I hope it doesn't come off as insulting, as it's not a knock on you all, but one on myself and my vanity, but I could use some motivation for the substantial time investment required, when triathletes don't have desirable (-looking) physiques. How do I get over myself and/or balance physique fitness with the tall order time requirement for triathlons?
If anyone else can relate, plz share your experience or knock me over the head with your thoughts.
Happy to help! Pragmatism is my game. :)
No offense taken on my end, it's definitely a good question. I've got a couple thoughts. First off, for me, I just basically don't care that much how I look, so I can't say I inately relate. That said, no doubt, the 'skinny cyclist/ultrarunner' look is definitely not on the top of many people's fantasy lists. Rather than just saying "deal with it," I think I'd put the other option out there: You don't have to look like that. There are a lot of extremely successful "dad bod" triathletes. Kristian Blummenfelt is proof you can be not-super-skinny and still extremely fast. Also, I think it's pretty universally agreed that more strength is great for injury prevention and general health. If you're coming in with 30 or 50lb of muscle, I don't see that as a real disadvantage long term. Nick Bare is a great example of this. I don't think he's on the pure bodybuilding end of things (I have a builder friend who is properly JACKED) but Bare is absolutely more muscular than the vast majority of runners/cyclists, and I'm pretty sure he's done a sub3 marathon. All that's to say: I don't personally think you need to decide either or. You can absolutely have a ton of muscle and be fast.
Best beginner advise! Thank you for this video!
Just got a free slot for a sprint (0.75 / 20 / 5) yesterday. I am just a runner but did not real train the last moths and a brief swimmer.... Hopefully I get to the line somehow without real running shoes
Another tip is bright coloured grip tape to spot your bike more easily!
Plus you look good!
Hi Justin! Great content! I have a quick question. I am doing my 2nd Olympic triathlon. I lost my triathlon cycling shoes and only have normal cycling shoes. Would you recommend using those or would it be best to put the running shoes for cycling and change my pedals to the ones that have straps?
I'm 44 and am trying to get over feeling like I'm too old to do anything anymore. My wife is a 70.2 finisher, but I can't even run a 5km at this point, and have never learned to swim properly. I'm trying to learn in a pool using TH-cam videos...really wishing we had some kind of swim club where we live. Any tips for the open water swim? The race this summer will be my first time outside of a pool, except maybe the day prior at the site.
Dude, great video! I know this has already been posted for some time, but can someone explain me in a simple way what are drafting rules and how can those determine the use of aerobars extensions?
I will have my first Sprint event in a few months and I really wanted to know if I should purchase some since my road bike has a straight bar 😅
Thank you!
Appreciate that, hope it helps! It sounds to me like you're maybe doing draft legal racing? I have never done that (we have almost none of it here) so I can't speak to the rules specifically. When it comes to non draft Ironman racing, it's six bike lengths.
As for whether you should get aerobars: Maybe! Aerobars are arguably the best cost to performance increase you can make on the bike. It's important to remember it's not as easy as throwing them on and calling it good though, you really should get a bike fitting as well. Handling can be really affected if you don't. Enjoy your race!
First sprint in less than a week! I’m the anomaly of having a swimming background and I’m terrified of the bike 😂
You'll do fine, enjoy it! :D Hold your line, stay steady, and don't go out too hard. :)
I use belay glasses for climbing that allow me to not have to strain my neck to watch my climber. Wondering if these could be used so I can keep my head down on the bike (your suggestion)?
great tips! Thanks. I'm a swimmer who's entering his first sprint triathlon in 3 weeks' time. Question for you- should I blitz the swim anyway? Or hold back for the bike and run which aren't nearly as comfortable?
I bet YOUR holding back will be 85+ percentile, seriously. Something like an RPE 7 would be great. Definitely don't go in the red, but utilize all that skillset you've built up and grab that extra couple minutes. You'll blitz the field while working less than most people you're passing, which is a great place to be. Basically, just don't wear yourself down. 🚀
@@JustinDoesTriathlon good point. Everyone I pick off in the swim will be passing me in the bike run, but hey!
@@simonfrank4753 Haha yeah, I get you. Swimming doesn't have those time gains, but don't discount the stress you aren't having to deal with. Took me *years* to even get into the sport just because I was afraid of swimming. We've all got our strengths and weaknesses. Now you gotta just work that bike.
Ji Justin. Thank you for your videos and your tips!
My problem is wanna do my first sprint and I have covered the run and the swimming, however Im having problems with the cycling... Im having a very annoying back pain... I have seen the doctor (Im actually a doctor myself) and I get better with therapy and meds... but everytime I comeback to the bike the pain comes back. There is something with my position. Any tips or recommendation regarding this ?? I really want to do triathlons and I dont wanna stop cycling.