Training Tips

TIPS FOR HAPPY TRAINING:

Nutrition/Hydration
Start thinking of food and drink as "fuel", the fuel you need for energy during training. Whether you're swimming, cycling or running, make sure to eat a healthy balance of carbs and proteins during the week. And drink plenty of water. Bring water bottles for pre and post workouts. If you're cycling, bring water bottles for your ride. Bring gels, energy bars and other snacks (you will learn throughout the training season what works for your body and what does not).

Pre-Workout Fuel
Now is the time to experiment, not on race day. Learn what your stomach can tolerate before training. For most, a light meal of about 500-700 calories of easily digested high-carbohydrate food consumed at least one hour prior to your workout will work. Try pancakes, oatmeal, bagels with peanut butter, energy bars or even a liquid meal (i.e. sports drink).

Workout Preparadness
Your coach will always email you with the time and location for your group training so be sure to always check your weekly emails.

Wear weather-appropriate clothing made of wicking material (cold or heat). In the heat and humidity of summer, be sure you are not overdressed. A running hat or headband helps keep the sweat from dripping in your eyes. In cold weather, layer! Whether you're on a long bike or long run, you can remove layers as you warm up and your SAG support will take that from you. Keep your head warm on those long runs in the cold and wear gloves (you can always remove these as you warm up).

If your training location does not have a restroom, go before you arrive!

For safety, it is recommended that you carry money and a mobile phone. This is not required, but it is helpful if you have an emergency. Also helpful is to stay with your running buddies!

Never leave your valuables in your car!

Be sure to take a printed map of the course with you (your coach will provide this for any group runs or rides that might be complicated).

For swimming, don't forget your cap and goggles! And for open water swims in the cold, don't forget that wetsuit.

Stretching
Never stretch cold muscles! Always do a 10-15 minute warm up before you stretch or save your stretching for after the workout. You want to be sure you have increased your blood flow to your muscles before stretching because stretching cold muscles can cause injury.

Safety
Run against traffic. Bike with traffic. Stay alert and pay attention to traffic at all times, never assuming a driver sees you.

If you are running in the dark, wear relfective clothing and a "blinkie" or carry a light.

It is always safer to run without headphones, but if you choose to wear them, keep the volume low so you can hear footsteps behind you or animals.

Be Happy!
Learn to appreicate the little victories along the way. Your first 5 mile run or your first double digit run is a big deal. Celebrate it. The first time you ride your bike 20 miles is a reason to celebrate. Celebrate your first 500 yard swim without stopping! Train happy and you're more likely to race happy. This is fun! Remember that.