The Sped-Web
Triathlon, Running Coaching and Stuff
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The Sped-Web Triathlon, Running Coaching and Stuff
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Try this link to Roger Harle's most excellent coaching website www.andfir.co.uk Starting in triathlon I started Triathlon in 1995 having come from a football background Devizes Sunday league, Frome & District etc so nothing too pro) with a bit of squash and circuit training to boot. I fancied doing running so entered a few half marathons, got injured and was then asked if I'd like to do one, "Sure" . I bought a £150 Dawes racing bike, a helmet and some cycling shoes (I thought squash was expensive smashing rackets every 6 months and wearing out shoes). So 8 weeks later I did Marlborough (400m swim 20 mile bike and 5 mile run) 1995. I was well down the field, somewhere about 1/3 of the way down. It is not scary at all but can be a nervous experience the first time it is attempted. Choose a race: Ideally a 400m swim, 20km flattish bike and a 5km run. there are a few ideal races within an hour of Bristol/Bath. I would recommend the events towards the bottom of this page. Before you do an event make sure you are confident that you can compete the distance. you don't need to go out and do the full distance before hand just build up so you know you can do 400m, know you can ride the 20km and then get off and run and know you can run at least 5k. For hints on training click here Kit The Swim: Goggles and a costume, that's it! Go for posher stuff when you get a bit keener. there are one piece suits for the fellers with padded seat. Girls can get a padded costume too. The Bike: Well a bike would be useful. Mountain bike, touring racer, anything will do as long as it is roadworthy. Racers are faster than others, and slick tyres are faster than nobbly mountain bike tyres. Do a few races before you decide to invest in a new or quality second hand bike. A good investment is to have toe clip/guides on your pedals. they are very cheap and help get you feet in the right position for a more efficient pedalling action. Eventually if you get really keen you can move to clipless pedals and cycle shoes that in effect fix your feet to the pedals. the shoes are very rigid too and transfer more power into your cycling action. You'll need a top to wear and have the number pinned on it ready by your bike. Your first event will probably mean using trainers which are kept by your bike. As mentioned above they are not as effective as cycle shoes. For first timers the trainer is king though. Bike shoes come into their own on the hilly courses where you get the benefit of pulling up on the pedal stroke which is difficult to do with trainers which are flexible and impossible to do if you have no clips on the pedals. You must have a helmet that is approved for triathlon events. See the BTA web site. Do I need a £2000 bike? No, Most people spend much much less. I paid £150 for my first bike. £500 will get you a pretty good new bike. Go second hand and you get a super bike for £500. At the end of the day it's the legs that make the wheels go round. A light bike pays dividends when you start going up hill or accelerating . Where do I get a bike from? Total Fitness, Bath, Terry's Cycles, Yate, Avon Valley , Bath, Fred Bakers, Bristol, John's Bikes, Bath What size or type of bike should I get? Click here The Run You'll have your trainers on already you have your running vest. All you have to do is take your helmet off and start running....easy as that. Practice the transitions from one discipline to the next. there is nothing like cycling hard then trying to run! That's it! For more info go to The BTA website. There is lot of info to read but they are the rules and worth a read. without the BTA there would be not much of a triathlon scene in the UK so support them. There are also a lot of tips at the Triathletes UK web site so visit www.triathletes-uk.org and the training pages. Joe Beer's site is also very informative. http://www.jbst.com/ Where do I buy shoes and how will I know what shoes to get? Click here Some Local events to consider for a first event. May: Springfield, Corsham, Wiltshire. . Very well organised. 400m swim, the bike (20km) has a long downhill and a steady up hill before a short sharp steep hill heading out of Box on the way to Melksham. The run is mostly semi-rural and just over 5km May: Taunton Deane. Just south of Taunton off the M5. 400m swim then a 20km bike with a few lumpy hills in but nothing too sever or long. the run is two loops with one steady hill half way around. the best thing about Taunton for the beginner is the option of a half distance novice event. May: Gloucester is usually the last bank holiday in May and is a novice friendly course. 400m swim 18km bike pretty flat and then a two lap 6km run http://www.ttglos.freeserve.co.uk/ June: Burnham-on-sea. the flattest event around I reckon. 500m swim the 20km bike with some traffic lights to watch out for, but totally flat. The run is a sort of out and back mostly on the beach. September: Another well organised event. 400m swim the bike is around 20km and a bit hilly. The run is 5km and has a big accent within the first mile mostly off road then a flat bit before a steep-ish path decent to the finish. http://www.double-dutch.com/wansdyke_tri.htm E-mail me if you want to know more about these events or what else there is on.
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