Anne's Tips from Barb Lindquist

Anne forwarded these notes from her clinic with Barb Lindquist. Thanks for writing them up!

Here's my summary of "Triathlon 101 For Women":

The SwimSuit choices:
legsuit, swimsuit, 2 piece (Wearing a legsuit = less jiggling = less fatigued)
Wetsuit:
sleeveless, full body (faster), body glide/Pam, practice- Cut off the ankles of the wetsuit to speed transitions (Not necessary to sit down)
Goggles: clear, tinted
Cap: silicone, double cap (when cold/during races: regular cap, goggles, race cap - will help so goggles don't slip)
BikeHelmet: adjust straps
Glasses: use different lenses
PedalsShoes: mtn, road, tri, socks?
Clothes: arm warmers, leg warmers, toe booties, shorts
Maintenance: clean chain, check bolts
Hygiene: Saddles sores, clean shorts, alcohol
Gear: The RunElastic
Laces: Yanks
Number belt: Use multiple pins
Visor/HatShoes: racing flats, light weight trainers, trainers (fatigue less because of support), put vaseline/baby powder on hot spots
Pre-Race Dos and Don'ts
A clean bike is a fast bike
Carbo-loading, not calorie loading
Practice in the wetsuit
Hydrate early and often
Bike the run course
Visualize the logistics of race day
Make a timeline/foodline
Race morning
Follow the timeline!Better to sleep 15 minutes less than to be rushed
Don't forget to warmup
Recheck tires for glass
Include a quiet moment of thanks and reflection
Transition Set Up: Simplify
The Special Towel: Use bright towel to more easily identify your bike
Are you a righty or lefty? Grab bike from appropriate side
Glasses on or in the helmet
What gear are you in?
Vaseline & Baby powder
Put race number under your shoes (wind)
Race Day:
The Swim
Practice finding your bike - run the ins and outs
Pack extra shoes to walk to the swim start
Don't put on wetsuit until you are at the swim start
Deep water swim start?
Race Day:
The Bike
Head up with road quality (or lack thereof)
Think tangents
Stretch the back
Drink!
Ride on the right, pass on the left
Be vocal and polite
The Run
Pour water on your head
Feed of the energy of the spectators
Feed off the beauty of your surroundings
Use your affirmations
Focus on technique
Smile in the finish shoot
NutritionTraining (Need food for workouts over one hour, 30 minute post-workout energy window- refuel, carbs & protein)
Day Before Race
(Protein lunch, Carbs dinner, No fiber dinner, Hydrate)
Morning of Race
(3 hour minimum, coffee?)
Practice, keep a food journal

Why do you race?