your training

So you want to participate in The Smile Train Tri but you don't know where to start? TriDivas.com was kind enough to let us re-use their 8-week Super Sprint Training Plan for our event. If you live in the Wake Forest area you may enjoy training on the actual race course!  See the maps and cue sheets below.

pre-race unofficial ride

I've had a few requests recently to ride the bike course for The Smile Train Tri. So... next Sunday, June 8th at 8am I'm going to ride and run The Smile Train course. If anyone would like to meet at the Heritage Swim Club to go over the course, please come join us! If you know of others doing the race, please forward this on to them if you think they'd be interested.
What: 12 mile bike, 3,1mile run
When: Sunday, 6/8/08, arrive at 8am to get setup. We'll begin the ride at 8:15 sharp.
Where: Heritage Swim Club on Heritage Lakes Drive
Why: To help some of the newer triathletes practice on the course and practice their transitions. I'll be available to answer questions on transitions and the course.

NOTE: This is not a supported event. We will NOT have water stations, a sag wagon, or police officers protecting the course. This is just Rebecca riding with her friends. There are no waivers to sign because everyone is responsible for knowing the course and for their own safety. I'll have cue sheets with me to hand out but the road will NOT be marked for the race. View the course map.

the course

The bike course for The Smile Train Tri is a nice out-and-back 12mile route. Here's the map (follow the red lines) and below is the cue sheet starting at the front driveway of the Sales Center:

• Cross Heritage Lakes Drive
• Straight on Heritage Club Drive
• R on Chalks Rd (2054)
• L on Young/Averette Rd (1945)
• R on Old Pearce (2055)
• L on Daniels (2056)
• Turaround on Daniels before Hwy. 98
• R on Old Pearce (2055)
• L on Averette Rd (1945)
• R on Chalks (2045)
• L on Heritage Club Drive
• Enter Sales Center Parking Lot

The run course is a nice 3.1 mile route.  There will be 2 water stations on the course placed so that you can pass each one twice, for a total af 4 hydration breaks. Here's the map (follow the blue lines) and below is the cue sheet starting at the back driveways of the Sales Center:

• R on Stroud
• R on Trentini
• L on Heritage Lakes Drive
• R on Heritage Heights
• L on Pressler
• R on Heritage Hills
• R on Walters (curves and do the little cul-de-sac)
• R on Unnamed Road (immediately after cul-de-sac on Walters)
• L on Plunkett
• R on Walters
• L on Heritage Hills
• L on Heritage Lakes
• R on Trentini
• L on Stroud
• Enter Sales Center Parking Lot

the program

This program is just a recommendation for how to train for a race of this type. As always, please check with your physician before beginning any new training program. Turning Miles into Smiles is not a training organization, we just want as many people to learn about The Smile Train, the sport of triathlon and being healthy!

Here are some helpful tips for reading the program below:

• S = Swim    B=Bike   R=Run
• 1 length of the pool is usually 25 yards or meters (the length of most lap pools)
• Brick = bike ride immediately followed by a run; this will help you get your legs used to running after the fatigue from the bicycle portion of the event
• REST = do not workout! If you are new to the sport, give your body these days to rebuild itself. While you will likely not overtrain for this event using this program, your body will experience some 'shock' from the inclusion of other sports. Let yourself recover so you can continue to improve!

the equipment

Swim

• A good fitting swimsuit that won't require any tugging-on while swimming and will be comfortable to bike and run in.  I'd suggest getting a one-of-a-kind swimsuit at Splish.com
• Goggles - you can buy goggles at Target or any sporting goods store; comfort is key not price!
• Swim cap - this helps keep your hair out of your face and decreases the drag when you swim. Check your local Target or sporting goods store. If you haven't had a swim cap before, be sure that you dry it after each swim and put a shake of baby powder inside and shake it up. This keeps the cap from sticking together and makes it easier to put on

Bike

• Bicycle: you can use a road bike (skinny tires), a mountain bike (fat tires) or a hybrid. If this is your first race and you don't have a bike, borrow one! You don't need fancy shoes, handle bars, or tires to start with. Just get out there and have fun! Once you decide this is your sport, then go buy yourself the fanciest wheels you want!
• Helmet: you won't be able to ride without a helmet! Find one that is light weight and comfortable. These are everywhere!
• Water bottle: water bottle cages can be purchased for very little at Target or your local bike or sporting goods shop. Staying hydrated (drinking liquids) is key. Mount a water bottle cage to your bike and drink a few sips about every 10 minutes.
• Get-back-pack: Not mandatory, but you'll wish you had it when you get a flat. If you have your own bicycle, you should already have a get-back-pack strapped under your seat. If you don't - get one. You should carry with you a spare tire tube (or 2), a CO2 cartridge (or 2), a flat kit for your tire including the tools to take off your tire and emergency contact information.
• Clothing: any shorts or shirt you have that are comfortable to ride in are fine. You'll want to stay away from anything all cotton as your swimsuit will soak them and you'll be dripping the whole time you ride. As you get more experienced, you'll begin wearing fewer and fewer clothes for each event. Personally, I wear a transition skirt over my swimsuit and shoes with no socks. That's it! It makes for a fast transition to my bike ride and I dry off pretty quickly.

Run

• Shoes: Your shoes need to be very comfortable and made for running or walking, whatever your pace may be.
• Socks: If you want them, get good socks.  If you don't want to wear socks, give your feet a few weeks (and a bottle of Liquid Band Aid/Nu Skin) to get tough

my favorites

• Swimwear: Splish.com
• Swim caps: cheap and free
• Women's bike wear: SkirtSports tri-shorts and transition skirt
• Women's running gear: SkirtSports marathon girl or gym girl skirts
• Nutrition: Hammer Gel - Apple cinnamon, it tastes like apple pie
• Hydration: Good ol' Gatorade
• In my first aid kit: Liquid Band Aid/New Skin: I use this like it's lotion. I apply it to my feet anywhere I think blisters may appear and over any hot-spots on my feet. I keep a bottle of this in my transition bag too, just in case.

tri-newbie do's and don'ts

• Do bring a towel to put on the ground at the transition area where you'll go from swim to bike and bike to run. This defines "your space"; don't take up more space than you need.
• Do thank the volunteers and race coordinators. They all worked hard to put on the event you are doing. The large majority of people at the race aren't getting paid to be there! They are supporting you because it's just as much fun to help as it is to race!
• Do try to pickup your packet the day before the race. There is usually a map of the transition area and the course. This allows you time to familiarize yourself with the layout before you get there on race day.
• Do get everything you need for your transitions from swim to bike and bike to run together in one bag the night before the event.  Then pour it out, and talk through what you will do to make sure you have everything. Take extras too - if you have 3 swim caps and 2 goggles - bring them all. You may need them or a fellow athlete may be in a bind!
• Do walk through the transition area the day before the race and ask as many questions you have about the race logistics BEFORE race day. The day of the race, there is a lot to do so you may have a hard time finding the race coordinators standing still. If you do have questions about the logistics of the race, make friends with the people around your transition area and ask them.
• Do put your number on your bike and helmet before the race and pin your race number to the front of your shirt or shorts for the run.
• Fill up your tires with air the morning of the race. There are usually a few people in the transiton area who bring pumps with them and are happy to share if you need to borrow. Remember, they had their first triathllon at one time too!
• Don't ride your bicycle anywhere without your helmet. Even before the race - you can be disqualified if a USAT official sees you and besides, it's just not safe. You wouldn't drive wihout your seatbelt would you? Wear a helmet.
• Don't wear underwear beneath your bike shorts. They are made to be worn alone and by not doing so, you'll actually be more uncomfortable! Try it and enjoy the freedom!
• Don't totally change clothes between each event. Put on the minimal amount of clothing between events. If you can ride your bike in your shorts and swim suit, then wait to put on your shirt. If the weather is warm enough you may not need it. Not only will it make you faster, in the summer months you may be more comfortable.
• Don't do anything on the day of the race that you haven't done in training. This includes running without socks, wearing new shoes, eating new foods, and especially wearing new clothes. The last thing you want on race day is a new blister or hot spot (from chafing) from your super cool clothes.

This is in no way a comprehensive list. There are a slew of beginner triathlete sites out there so do some googling and you'll find more information that you know what to do with.