While there are plenty of triathletes who look forward to the swim in triathlons, we know there are plenty more, especially newbies, for whom the swim is a source of concern. We have helped many of those “nervous newbies” successfully make their way through the swim. Some have even come to enjoy it!

Using Proper Gear

For any sport, getting the bare minimum equipment can make an enormous difference.

Gear For Open Water Swim:

• Good pair of goggles for comfort and better vision

• Swim cap for warmth (and you have to wear one in most triathlons anyway)

• Sport-style suit that stays in place

We recommend our Official Bike Partner, Gear West Bike & Tri, for any of these items.

Goggle Recommendations

Some goggle options to think through include a few different colors for shady or sunny days, anti-fog, minimal coverage or a big, wide lens. Try out a few different ones to see which you like best if you’re just starting out. It’s always good to have a spare pair, especially for a race, because straps can break or lenses can start to fog.

Do I Need a Wetsuit?

Many new triathletes are curious about wetsuits. It is certainly an option but is also a financial investment. One of the most key reasons to use a wetsuit is for the buoyancy, speed and warmth they provide. Make sure any wetsuit you are wearing or considering is triathlon specific. Thickness and functionality is very different for tri wetsuits than it is for any other wetsuits.

It is important to learn how to properly put on wetsuits and care for them. If you are not sure you want to buy a wetsuit but want to try it out, Gear West Bike & Tri also rents them by the week. There are many wetsuit options, so your best bet is to talk to the experts there.

Tips for Managing Open Water/Triathlon Swim Anxiety

Anxiety can be the largest battle when it comes to Open Water Swimming. Check out the following tips and look for your golden nugget(s) of calm and focus.

Practice in open water. As much as you can. It will get more comfortable. Make it a gradual progression, e.g. shallow where you can stand, comfort strokes, short distances, etc. Build up to longer swims.

Practice with a buddy. Always a good idea. Consider meeting up for some of the public open water swims or take a clinic together. If you are planning on one of our open water swim clinics, the earlier in the summer, the better. That gives you more time to practice new skills.

Use a “comfort” stroke that is easy and calming for you. This is breaststroke for many. Plan to use it regularly or as needed. Totally ok.

Wetsuit. If you are really anxious, you may want to consider a wetsuit for the buoyancy: knowing you can just bob around with all that rubber if needed can be quite calming and even banish your anxiety! Make sure it fits properly and you learn how to put it on. It will often feel a little snug on land but feels better when it fills with water. Pull it up snug, ahem, in the crotch to be sure it doesn’t end up pulling down on your shoulders (or you might inhibit breathing and ruin all the anxiety-reducing goodness).

Practice breathing drills in pool, e.g. bobbing with rate and intensity variation, breathing ladders. Breath control helps if you happen to miss a breath or swallow water due to waves or bumping into other swimmers.

Figure out and practice the sighting technique that works best for you. This will be the technique that has the least amount of wasted energy, and maintains breathing rhythm and body position.

Swimming mantra. Use a song, find a calming word or focus on a particular technique to help get you through.

Embrace communal swimming. Bumping into each other isn’t on purpose by you or them. Try imagining they are sharing their energy with you and swim on.

Learn to scope the swim before the race, check out the slope and footing of the entry and exit, the angle and direction of the sun, waves, and sighting landmarks for the start AND finish.

Get used to the water before the race starts, e.g. warm up swim/drills. Prepare for the water the same way every time you practice so your warmup is second nature and calming.

Start wide (away from others). Stay wide while others crush in toward the buoy line. In particular, swim corners wide. You won’t add much distance, and corner buoys are often nervous traffic jams while swimmers try to get a sight on the next buoy.

Pause or walk in. When you get the “go” signal, you don’t need to charge the water with a massive adrenaline burst. You can pause for a couple seconds while others charge the water. And you can walk in, no need to run. Don’t walk too far though. It takes a lot of energy to wade through the water.

Legal to hang on. You are allowed to hang on noodles, kayaks or buoys as long as you don’t use them to make forward progress. If you are struggling, get off to the side and take a break. The YWCA Women’s Tri has “Noodle Swimmers” for this exact purpose.

Stick to your swim and race plan. Don’t worry about what others are doing. It is your race.

Are you a new runner with some questions about how to get started? Or are you more experienced with a training question about how to get faster? As a nine-time marathoner and former cross country and track coach, I have answers for some common running questions. Let’s dive right in!

Get started slowly with a walk-jog-walk routine. Remember to add in recovery time.

If you don’t have any background in running, I would implement a walk-jog-walk routine for a few weeks. This helps your muscles, joints and body adapt to the increased impact running causes. It also slowly improves your heart and lung operation – key traits to become a better runner.

Try this running routine three times per week:

• Walk five minutes

• Jog one minute

• Walk four minutes

• Jog two minutes

• Walk three minutes

• Jog three minutes

• Walk two minutes

• Jog four minutes

• Walk one minute

• Jog five minutes

Doing this exercise should help you run 10 to 15 miles each week, working your way up to 20 miles.

Consider adding strength training to your running routine.

Strength training can bring additional benefits to your running routine. It helps strengthen muscles, speeds up the recovery process and will help you run longer. A few bodyweight plyometric exercises like planks, squats, crunches, push-ups and calf and toe raises will tone up the muscles. If you’re more of a weights person, try light dumbbells, lateral pull downs and bicep or hamstring curls.

Choose a specific type of running workout to reach your goals.

Tempo Running

A tempo run is when you’re tackling a longer distance at a specific pace, which teaches you to stay as relaxed as possible as your body’s working hard. This pace is usually specific to a 5K, 10K, half or full marathon distance. These usually start and end with 5-10 minute warm up and cool down jogs. Your heart rate should be anywhere between 145 and 160 beats per minute for max effect.

Tempo runs improve your body’s stamina and increase your legs’ slow twitch muscle fibers, which are critical for surviving long runs.

Interval Training

Interval training includes repeats of 800 meters, 1200 meters or one mile. The idea behind them is to put your body in ideal race shape over time by focusing on form and breathing when you get tired. Try starting and ending with a 5-10 minute warm-up jog followed by three or four strides to loosen the legs. Then tackle four to six intervals of a chosen distance. Your heart rate should be anywhere between 160 and 180 beats per minute for max effect.

Intervals improve your body’s ability to stay strong when you’re feeling tired.

Speed Running

Incorporate speed work if you want to finish runs and races feeling strong. As you’re finishing a distance running event, your energy storage should be mostly depleted. By incorporating speed workouts, you’ll feel more confident to out-sprint your friend to the finish line.

Speed workouts include several intervals of hill sprints and laps around a track. These should be runs equal to what you’d consider an 80 percent sprint – fast enough to stay on the balls of your feet and pumping your arms without straining your muscles or breathing. Keeping your form from beginning to end will help you build confidence to finish your runs and races strong.

Prevent injuries with hydration and rest.

Hydration, rest and erring on the side of caution are the best ways to prevent injury. Try your best to drink several glasses of water throughout the day. This will help your muscles retain energy and prevent them from cramping mid-workout. Replenish the electrolytes and nutrients you burned during your workout by using products like Nuun and UCAN supplements and Honey Stinger bars. And finally, do not over-do your workouts. Running too fast, too often and too long often lead to overuse injuries. Join the YWCA Minneapolis Endurance Sports Training program if you are looking for help starting your running routine or want team camaraderie and accountability. We offer individual classes to learn the basics, coaches to show you the ropes and a team of athletes to run with.

Keeping up with your regular running routine can be a challenge if you have little ones. For new moms and dads out there, we talked with Nicole Hessels, Vice President of Health and Wellness (and mom of two boys under the age of five), for tips on how to choose a running stroller, how to keep children entertained while running, using correct posture and more.

How do you pick a running stroller? What features are useful?

I have run with three different strollers: City Mini, Phil and Teds and Bob. In my experience, the best stroller is the Bob – it is ergonomically correct and provides a smooth ride for both the runner and rider. I also love all of the storage to hold water, snacks and extra clothes. Unfortunately, it is also the most expensive. However, the City Mini and Phil and Teds models are cheaper and easier to travel with. These are great if you are on vacation and need to get in a quick two or three miles.

What gear do you need? Do the children need windproof or waterproof gear?

I always have an extra pair of clothes and layers if the children get cold. All the strollers mentioned above have a sun and wind shade. If you are someone who will run in all weather conditions I would encourage packing a rain cover to keep the children dry. The great thing about jogging strollers is all the extra space for storage.

How do you keep a child entertained while you run?

Some people recommend scheduling your runs during nap time, but I disagree. This has always been a time for adventure and make-believe for the boys and me. I have noticed that if I make running about all of us, they are more excited to come along. We look for wild animals like deer, squirrels or birds. We also play pretend, imagining we are in the rainforest looking for monkeys high up in the trees or running from pirates back to our ship with our buried treasure. The boys yell, “Faster Mommy!” for some extra motivation.

Is it good resistance training to run with a stroller? Will pushing a heavy stroller make you a faster runner?

Running with the jogging stroller is the hardest workout of the week. Running without your arms, while pushing a sled on wheels, which weighs 60 pounds is a butt-kicker! I have noticed improvements in speed and hamstring glute strength.

Is it ok to run up and down hills?

After a while, yes, but probably take some time to work up to it. Your stroller and child can be quite heavy altogether, making it a serious challenge to push uphill. Start with short or low hills to build up your strength and keep your steps short. On a steep downhill, your stroller can easily pull away from you. Stay in control and keep the stroller tight to your body on a descent.

What else should I do to stay safe while jogging with a stroller?

Stay on sidewalks if it is a busy street. Wear reflective gear and a flashing light at dusk or dawn. Use a safety strap or always keep one hand on the handlebar.

How do you make time to go for a run while juggling parenthood, work and a social life?

I always try to remember that when I exercise and take care of myself, I am a better mom. When I include my kids in my exercise routine, it takes on new meaning. Sharing adventures together like running to the park, a friend’s house or even to the grocery store are easy ways to burn calories and spend time together. We sing, play pretend, laugh and enjoy the outdoors.

Any other tips for getting started with a jogging stroller?

Take it slow. Don’t be too hard on yourself. I found that I run three minutes slower per mile with the jogging stroller. I also never run up hills. It pushes me too quickly, and then I am out of steam for the remainder of the workout.

• Keep good posture.

• Chest up and allow oxygen in.

• Keep your toes pointed forward.

• Relax your shoulders and push with your whole body, not your arms.

• If something starts to hurt, slow down and focus on posture.

As we try to escape winter and find spring here in the Midwest, it’s essential to have some alternative plans for your triathlon training if there’s inclement weather. Here are some quick tips to continue your progress the next time it’s rainy or cold and you have a bike or run workout to complete.

Biking in the Rain

Biking in wet conditions can help you experience what it would be like to ride in the rain during a race. Feel free to ease yourself into some wet ride training the next time there’s a light drizzle.

Start out by wearing bright colors and layering if the rain is cold.

Wear clear or amber sunglasses to keep your visibility high and the rain out of your eyes.

Prep your bike with an inspection before riding out and use bike lights for safety.

Lowering your tire pressure to about 90-100 PSI can provide added traction by increasing surface area and help with cornering.

Light and quick alternating pressure on your brakes can help clean debris off the brake pads, but it’s still good practice to give yourself more room and time to brake in the rain.

Running in the Rain

Running in the rain can be a lot of fun and refreshing if you are prepared for it. Use these tips as you try a practice run in the rain.

Be strategic with your clothing by using layers you can shed and tie around your waist depending on the temperature.

Stay positive. Don’t get upset if it was nice all day while you were working and the minute you got home it started raining.

It’s wise to lower your expectations while running in poor conditions. You won’t be breaking any records, so go into your run knowing your pace will be a bit slower than planned.

Avoid old shoes. You might have an old pair of running shoes around you that are ok with getting soaked, but these can have poor traction, especially when wet outside. Stick with a shoe that has plenty of life left in the sole to be as safe as possible.

To avoid blisters, put some Vaseline on your toes prior to putting on your socks. This will help protect them even if your shoes get soaked.

Indoor Training

While it can be beneficial to experience training in poor weather, sometimes it’s just safer and smarter to train inside.

Indoor Biking

To tackle indoor biking you can find a cycle class or turn your existing bike into a stationary bike using a resistance trainer. Bike trainers can be found within a variety of budget ranges at local bike shops or online.

Indoor Running

Most people dread running on the treadmill, but taking advantage of its precision by doing intervals can help you find some extra speed. Keep your typical warm up and cool down. For your run, try a number of ½ mile repeats at a pace faster than your last 5K followed, by ½ mile recoveries at a nice easy jog or walk.

We hope these tips will help you as you prepare for the YWCA Women’s Triathlon, or any other upcoming race!

The snow has finally (mostly) melted, spring is around the corner and you are ready to take your training outside! But is your bike ready?

We spoke with Jarad Watts from Velofix Minnesota, part of North America’s largest fleet of mobile bike shops, to get expert advice on how both you, and your bike, can prepare for the first bike rides of spring.

Taking your bike out of storage checklist:

• Examine tires for protruding objects.

• Fill tires to recommended tire pressure level, which is indicated on the tire sidewall.

• Let the tire sit for an hour and check to see if the tire deflated during that time.

• If the tire has deflated, the tube is probably leaking air.

• Check all cables on the bike to ensure there are no cut marks or frayed cables.

• Check the chain and gears for any signs of rust.

• Lubricate the chain and wipe off any excess lubricant before riding.

• Check all moving parts on the bike, i.e. handlebars, pedals, brake levers and wheel hubs to ensure everything is moving smoothly.

• Wipe the frame down to remove any dust that collected during the off-season.

• Now that your bike is all set, you are ready to hit the road! Here are some tips to stay warm, safe and dry while riding your bike this spring.

Spring bike riding tips:

• Layer up as rides are cold to start, but remember you will warm up as you ride.

• Fenders will save your bike, shoes and clothes from getting soaked.

• Wipe your bike down post ride to remove excess water, salt or grime.

• Run a slightly lower tire pressure to enhance tire grip on wetter roads and trails.

• Additional Bike Training Opportunities

Additional Bike Training Opportunities

Are you training for the YWCA Women’s Triathlon but would like a little more practice for the biking portion of the event? Check out the bike-specific triathlon training classes available this summer, including the Bike Course Preview, Tri Skills + Mini Tri and T2 Class.