This is the ninth article in a series to get ready for the Brett/Robinson Alabama Coastal Triathlon on May 3, 2008 at the Gulf State Park Pavilion.  How is your training going?  I am doing OK, I wish the run felt better, but that is partially the curse of aging.  Are you getting up to six hours per week?

Perhaps you are feeling the aches and pains too.  It should not hurt so much because you are engaging in the late 1980’s, early 1990’s fitness craze called “cross-training.”  Remember the all-purpose sports shoes and those great “Bo knows” television commercials?  This is how I started doing triathlons.  In college I ran like Forrest Gump.  Some weeks I would run 120 miles.  Saturdays with no race on the calendar meant a 20 mile run.  When I got to 28 years old, my legs told me not to run everyday.  I had a bike and started riding it again.  In the winter I found an indoor pool to go swimming that took the place of the biking.

Running is definitely toughest on the body and bones. Try to seek out the softer surfaces when jogging.  Pick asphalt over concrete and dirt over gravel.  Your legs will thank you.

Biking is a little easier, but your knees can ache if you are pedaling too slow or too fast.  On the bike I usually see folks pedaling too slowly.  The slower cadence or rpm puts pressure on your knees.  Use the gears on your fancy bike and select an easier gear so that you can spin the pedals a little quicker.  This will reduce pressure on the knees.  Rarely do I see someone pedaling too fast, so don’t worry about that.

I always feel better after swimming, so I try to schedule my training with a swim following a hard run or bike ride.  By now you should be comfortable in your swimming and trying to spice it up with alternating speeds, reducing the stroke count, or counting the number of breaths it takes to get across the pool.  The variety makes it more interesting.

Count your strokes for 25 yards or one length of the pool.  Then while swimming the next length try to have one or two fewer strokes.  The good swimmers can easily cruise 25 yards with 12 strokes.  I need about 19 strokes.  I have seen some folks take over 30 strokes for 25 yards.  The lower stroke count is more efficient and will yield an energy savings on race day.

To register for the Brett/Robinson Alabama Coastal Triathlon, go to www.team-magic.com. Right now the cost to register is $80 for an individual and $115 for a relay team. You can register online or download a form to complete and mail. Sponsors and volunteers are also needed so please visit www.alabamabeachsports.com.

About the author:

A 1982 graduate of the University of South Alabama, David Lloyd is a triathlon veteran after participating in more than 100 events in the last 18 years. His career highlight so far has been finishing the 2006 Ironman Florida, which features a 112 mile bike ride. David resides in Gulf Shores with his wife and two daughters.