January 9, 2023

Welcome to Triathlon! Tips for New Triathletes

Thinking about trying a tri? Know someone who should? Today’s episode is all about getting started in the sport. TriDot Coach Elizabeth James and TriDot Ambassadors Lauren LeBlanc and Jonathan Mejia share tips for picking and preparing for your first race. They cover what gear you’ll need (and what you don’t) and walk through the logistics of your first race day. If you are interested in triathlon, or want to take a walk down memory lane from your start in the sport, this episode is for you!

Big thanks to Precision Fuel & Hydration for partnering with us on this episode! Head over to precisionfuelandhydration.com and check out the Fuel Planner to get your free personalized fuel and hydration strategy. Use the code TRI10 to get 10% off your first order.


Join the TriDot Crew at CLASH Miami in March! Use code TRIDOTMIAMI for 10% off any event! Register now at https://clash-usa.com/clash-miami. Also, be sure to check out the camping options so that you can join the TriDot party INSIDE of Homestead-Miami Speedway.


Participate in Triathlon Research! The Preseason Project® is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot’s Optimized Training™ delivers over training alternatives. Qualified participants receive 2 free months of triathlon training. Learn more and apply here.

TriDot Podcast .172 Welcome to Triathlon! Tips for New Triathletes Intro: This is the TriDot podcast. TriDot uses your training data and genetic profile, combined with predictive analytics and artificial intelligence to optimize your training, giving you better results in less time with fewer injuries. Our podcast is here to educate, inspire, and entertain. We’ll talk all things triathlon with expert coaches and special guests. Join the conversation and let’s improve together. Andrew Harley: Welcome to the TriDot podcast! I am pumped, totally amped for this conversation today, and it’s not just the coffee that I’m drinking. It’s also the topic at hand, and the guests that I have joining us for it. I’ve got one TriDot coach and two TriDot Ambassadors on the show today, and we’re laying out everything that a new triathlete needs to know as they get their feet wet, literally, with this sport. If you are a seasoned triathlete, hopefully this is a fun trip down memory lane, and if you are new to triathlon, welcome, and may the odds be forever in your favor. Our TriDot coach on this episode is professional triathlete Elizabeth James. Elizabeth is a USAT Level II and IRONMAN U certified coach, who quickly rose through the triathlon ranks using TriDot, from a beginner, to top age‑grouper, to a professional triathlete. She is a Kona and Boston Marathon qualifier who has coached triathletes with TriDot since 2014. Elizabeth, Happy 2023! Elizabeth James: Well Happy 2023 to you too! I don’t think I’m used to saying that yet. Pretty sure I wrote 2022 on everything today, I’m gonna have to work on that. Andrew: Yep, definitely still weird. Our first athlete joining us today is TriDot Ambassador Lauren LeBlanc. Lauren has been a triathlete since 2012, and a TriDot Ambassador since 2020. She is a new member of Team Octagon Elite, and she just recently completely obliterated her 70.3 PR at CLASH Daytona, finishing as third overall female. She works full-time as a cardiology PA in southeast Michigan. She also helps the TriDot team as one of the moderators for the always-growing I AM TriDot Facebook group, and organizes our Saturday TriDot Zwift rides. Lauren, not your first time on the podcast, but it’s your first time with us, so welcome! Lauren LeBlanc: Thank you, so excited to be here! Andrew: Our second athlete joining us today is TriDot Ambassador Jonathan Mejia. Jonathan has been a triathlete since 2019, and a TriDot Ambassador since 2022. He has multiple sprint, Olympic, and 70.3 races under his belt, and is currently training for his first full-distance IRONMAN. He is a senior manager at PricewaterhouseCoopers in the Tampa office, and also notably, he is a longtime friend of mine, even making an appearance in the Harley wedding as one of my groomsmen. Jonathan, thanks for coming on the show my friend! Jonathan Mejia: Hey Andrew, it’s an honor to be here, and I’m excited for today’s episode! Andrew: I’m Andrew the Average Triathlete, Voice of the People and Captain of the Middle of the Pack. As always, we’ll roll through our warmup question, settle in for our main set conversation, and then wind things down with our cooldown. As this episode is first being posted, I know many triathletes are starting to think about the next race season, and I wanted to officially invite you to join the TriDot party that will take place at 2023 CLASH Miami. Our team has had a blast racing the CLASH Endurance events, and dozens of TriDotters wrapped up 2022 at CLASH Daytona. We already have a good group of athletes signed up for CLASH Miami, including many from the TriDot staff. We’ll have a block of hotel rooms in the host hotel, and plenty of get‑togethers for the TriDot folks heading to south Florida. So head to clashendurance.com and use the code TRIDOTMIAMI for a discount on your race registration. From there, be sure to join the TriDot at CLASH Miami Facebook group to stay up to date with all the TriDot fun planned for that weekend. Warm up theme: Time to warm up! Let’s get moving. Andrew: With all the apps on all of our devices, if we turn the sound on, our day can be filled with the pings, dings, and rings of incoming emails, texts, calls, Slacks, social messages, and more. Some of these sounds are generic and some have options, and a select few even let us customize a notification alert with a sound of our own. Elizabeth, Jonathan, Lauren, if you took a “sound from triathlon” and made it the sound that you hear for an app notification, what sound would you choose, and what app alert would you pair it with? Now Jonathan, I know you and I were in college back when customizing your cell phone’s ring tone was still a cool thing to do. That’s no longer a cool thing to do, but for a triathlon-themed notification alert, what are you picking here? Jonathan: This may be a surprise to you, Andrew, but I tend to be a little competitive. I don’t know if you knew that. Andrew: Not a surprise. Jonathan: So to make sure I’m doing my workouts correctly but also have a little bit of healthy competition, I think there should be a sound of, “On your left!” We’re used to hearing that on the bike if someone’s passing us, saying, “On your left!” But if we hear it from TriDot or Strava every time one of our friends’ posts a workout, or maybe we’d make it a little interesting where the sound comes whenever they score a higher TrainX than us on the same workout that we get for that day. Andrew: Heeey! Jonathan: So maybe you beat me the first day and I’ll hear, “On your left!” But the very next day I come at you, and now YOU get the chime that says, “On your left!” That way we keep pushing each other. Andrew: Yeah, it’d be cool if on the TriDot app there was some sort of social function where you could start a group or join a group, so within that social group, if someone logs a higher daily TrainX score than you, it lets you know, “On your left! Someone just passed you!” Yeah, not a bad idea! Lauren, what would you think about that? Lauren: I love that answer actually, it’s amazing. I actually have two. One is I love the sound of my rear derailleur shifting. Having electronic shifting was new for me this year, and it’s so nice, the click of a button – Andrew: It’s a very satisfying sound! Lauren: It is! So maybe like a Strava like or a Zwift follow, something along those lines, that would be a good sound to hear. The other thing is the sound of my son going, “Run, mom! Run the fastest!” He screamed that at me as I came around to the finish at Michigan 70.3, and I barely eked out the podium there. My plan was to stop and give them a hug, because it was just nice having them at the race, but he was screaming at me to run faster, and I did. So if I had that sound maybe in my headphones every time I was starting an interval, I think that would be very motivating. Andrew: Lauren, you had an excellent Instagram story a few weeks ago now, from the time we’re recording this podcast, where your sons were in your pain cave with you. You were doing a Zwift workout, and one son was pushing up and down on your left leg, while the other son was pushing up and down on your right leg. In their mind, they were helping mommy do her workout, and not get passed by people on Zwift. Was that actually a help for you, or no? Lauren: No, I will tell you, it’s very hard pushing high watts with children standing by your knees and you can’t breathe. They’re very concerned with the people ahead of me on Zwift, it’s always a race. So I expect them to be very competitive as they get older. Andrew: Yeah, very, very funny. Elizabeth James, what is this answer for you? Elizabeth: I’m going to pick the starting cannon sound. Andrew: Ooh, yeah, that’s good! Elizabeth: I’m going to pair that with my swim group text message thread that we have going. I know that’s rather literal with the starting cannon for the swim and the swim group text message thread. But I’m being very strategic about this, because the starting cannon always makes my heart rate spike, every single time. I know it’s coming, they give us a ten‑second warning, and yet I still absolutely jump, spike my heart rate, lose my breath. So I’m going to use that as a little conditioning for myself to hopefully not be so scared of that when it actually comes on race day. Then I just love the people that I swim with, so come race day when the cannon goes off, not only am I not going to freak out about it, but I’m going to now associate that sound with some good friends, lots of fun times. So I’m going to strategically use that to get over the crazy freak-out heart rate spike of the starting cannon. Andrew: What a smart idea to give yourself a pleasant association with that sound! For Jonathan, Lauren, and I, when that cannon goes off it’s just letting us know, “There go the pros, you’re up next!” But we’re not putting our heads down and swimming when we hear that, you ARE actually putting your head down and swimming when you hear that sound! Yeah, that’s a great pick! I think mine is kind of the obvious answer, but someone had to say it: Mike Reilly yelling, “Andrew Blake Harley, you ARE an IRONMAN!” I would use that as the notification on any one of my apps, but especially if I could pair it with Garmin, Strava, maybe Zwift, all the apps that feed the data into TriDot. When those apps have successfully done so, if TriDot can just have Mike Reilly go, “You are an IRONMAN!” it would just remind me that, “Hey, I can do hard things. I’m in this sport for a reason. All those daily workouts, Monday, Tuesday, all the way through Sunday, every workout you do is just taking you one step closer to that end goal.” So hey, maybe I’ll get Corey Gackenheimer and the software engineers behind TriDot to program that in to our TriDot apps to say you finished a workout, “You are an IRONMAN!” Who knows? All right, we’re going to throw this question out to you our audience like we always do when the show comes out. Make sure you are part of the I AM TriDot Facebook group. Every single Monday when the new episode drops, we throw the warmup question out to you. I’m curious to hear, of all the sounds of the sport – we’ve identified four of them today – from all the sounds of triathlon, what else could you possibly turn into some sort of phone or tablet app notification? Main set theme: On to the main set. Going in 3…2…1… Andrew:We’ve had sports scientist Andy Blow from Precision Fuel & Hydration on the show several times. He’s one of our favorite guest experts that comes on and educates us on nutrition and fueling and hydration. Ultimately, Andy has taught us the three main things we lose while taking part in a triathlon are calories, electrolytes, and fluid. So Andy and the team at Precision Fuel & Hydration have developed the Fuel Planner so that you can take the guesswork out of your race nutrition plan. Head over to precisionfuelandhydration.com to try out the Fuel Planner and get your free personalized race nutrition strategy. From there you can even book a call with the Precision Fuel & Hydration athlete support team to refine your strategy, and don’t forget that TriDot listeners get 10% off their first order of electrolytes and fueling products by using the code TRI23 at checkout. It’s a brand-new code for 2023, TRI23. With three entirely different legs of a triathlon event, triathlon is three times the fun of just going for a swim, bike, or run. But it’s also three times as complicated, and admittedly not the easiest sport to ease yourself into. So consider this episode of the TriDot podcast as something of an orientation into the sport. If you are a longtime triathlete, this is the episode you send to your friends when they say, “Hey, I’m thinking of trying a tri, what do I need to know?” Now before we get to the real tangible advice, I want to hear a little from each of you on how you got into the sport in the first place. Lauren, let’s start with you. Take you back to the origin story of your tri journey. Lauren: I actually did grow up swimming, and I did grow up running. I will say my nickname in cross-country in middle school was “Turtle”. Andrew: Was it now? That’s encouraging! Lauren: Yeah, I don’t know if it was my run form, or speed, or combination of both, but my nickname was “Turtle”, so I don’t know if I’d have the same nickname now. Andrew: When I see you at the races now, and you go by, I’m going to remember that. “Go Turtle, go!” Lauren: Then through college and post-grad I got more into running, and ran a few marathons. I really loved distance, and I loved running, but I did suffer a lot of injuries: a couple torn ligaments in my ankle, plantar fasciitis, some hip and glute medius issues. So I actually started going back to my swim roots, and also spinning on the bike at the gym, just to work myself through my injury. I started really enjoying, and finding I was healthier and having more fun, doing all of those things rather than just running. So I signed up for a sprint race near my parents’ house just the night before. They said sure, you can register in the morning. I had a Trek hybrid bike and I bought some toe cages. I drove out there the next day, and I loved it, it was great, so I was hooked after that. I did several sprints and some Olympics, and I actually did go to Age Group Championships back in 2013. Then I took a little break having kids back-to-back, then got back into it. For a long time I rode with clip-on aerobars – I still have my red Fuji road bike. I finally learned to ride clipless some time before Age Groups, and getting back into it, obviously signed up for the Preseason Project with TriDot, just trying to get back into shape and get active again, and then I got hooked! So one bucket list 70.3 at Steelhead, and here we are. Andrew: For you Jonathan, I very much remember the first time triathlon popped up on your radar, because I was actually in the car on my way down to Galveston for a tri training camp that was run by Jeff Raines and John Mayfield. That was before I even knew them at the time, I was a brand-new TriDot athlete going down there for a triathlon camp. You sent me a text out of the blue asking, “Could I be ready for an IRONMAN in four months?” I texted back like, “Whoa, where did that come from?” Three years later you’ve got several sprints, Olympics, 70.3’s under your belt, you’re signed up for your first IRONMAN, Chattanooga 2023. I’m sure Elizabeth will be thrilled to talk to you about that course, it’s one of her favorites. Jonathan, what inspired that text from you, and how did you get interested in triathlon in the first place? Jonathan: Yeah, so ultimately, at the end of the day Andrew, this is all your fault. The whole reason I spent all this money on triathlon and everything is all your fault. Andrew: Cheers. Cheers to that. Jonathan: No, all jokes aside, the bottom line up front is that I wanted a healthier lifestyle to ensure that I was around for my kids, but also that I could keep up with them. In 2018 my dad suffered a quadruple bypass because of his diabetes, and I was noticing not just my dad, but also several members of my family just had an unhealthy lifestyle. Now I always worked out, but I didn’t necessarily take care of myself. I was still eating like a 21‑year-old, but I wasn’t 21 anymore. Andrew: You can’t do that? You shouldn’t do that? Jonathan: Well that’s what they say, but you know, I think that’s hearsay. In 2018 I also found out that I had a heart condition, which I didn’t know about, where basically it was like, “Hey, you’re fine, but if you don’t take care of yourself it could become something.” So I find that out, find out my dad has a quadruple bypass, and then fast-forward another year, in 2019 he had a stroke, again because of his diabetes. I was like, “All right, enough is enough. I can’t control his decision, I can’t control my family’s decision, but I can control mine.” So that’s where at that point I decided to do something drastic, and what’s more drastic than taking on not one or two, but three sports at the same time? By that point I’d been following your journey with triathlon pretty closely and talking to you about it, so I got on Facebook and I literally saw an ad for IRONMAN Chattanooga in 2019, and that’s when I texted you, “Hey, do you think I can be ready for an IRONMAN in four months?” Now, fortunately, you were wise enough back then to talk me out of it and say, “Could you? Yes. Should you? No.” Andrew: You could have, sure! Jonathan: Yeah, but you talked me into a local sprint, which I did a month later, and I was hooked from there on out. Andrew: Now Elizabeth, you’re a coach and also a pro triathlete. This sport has taken a huge place in your life. You didn’t grow up with a strong, necessarily cross-country or swim background. A lot of pro triathletes have something like that in their background. You grew up athletic for sure, with soccer and some sports in your background, but what I love about your story here is that you started at a local sprint having no idea what you were doing, just like the rest of us! So tell us about your journey. Elizabeth: Yes, rather humble beginnings, with volleyball shorts and a fitted tank top as my race-day outfit, and using tennis shoes on the bike. I didn’t even have the toe clips like Lauren did. She was even a step ahead of me there, I was just on the flat pedals. Andrew: I didn’t either, yeah. Elizabeth: Yeah, definitely didn’t fully understand what I was getting myself into, and was absolutely terrified upon arriving in transition that morning of the first race. There’s actually a picture from my first sprint race that I still have, absolutely love. My husband Charles has his arm around me, my head is on his shoulder, and I distinctly remember telling him, with tears in my eyes, “I don’t think that I can do this.” To this day I look at that picture and it makes me smile, it makes me happy. It’s very reflective like, “Wow, this is something that I’ve come a long way since then.” Andrew: I’ll say! Elizabeth: And yeah, I did it! I’m sure some of our listeners out there have heard this part before, but I did the breaststroke for the entire swim, and many swim legs of races after that one, too, because I didn’t know how to freestyle. Andrew: Nothing wrong with that! Elizabeth: Yeah, so I breaststroked the swim, made it through the bike, which felt like such a long ride at the time. Now, going for a 12‑mile ride is like, “Cool, not we’re nice and warmed up! Let’s start the intervals and let the fun begin!” Yeah, I did the run, was more familiar with the run, and as many triathletes will say, and as Jonathan and Lauren mentioned as well, I was just hooked by the time I crossed the finish line. Andrew: Yeah, I remember crossing the finish line at my first sprint. I will say, in the Dallas/Fort Worth area, we are spoiled. We have a ton of local sprint and Olympics all throughout the year. A lot of triathletes in this area, their first triathlon ever was the Monster, or the Luck of the Irish sprint triathlon in Keller, Texas. Showing up at that on race morning – I’m slightly introverted, so showing up to a new thing for the very first time is always a little intimidating – I want to hear about y’all’s experience just even plugging into the tri community and showing up for that first race. I personally love how welcoming the endurance sport community is in general. People are very quick to answer questions, they’re very quick to help you get your stuff set up in transition and help you throughout the day. There’s people of all ages, body types, and abilities at every race, even at IRONMAN. There are people with different entry-level equipment and novice ability, so I want to go on the record in saying that you WILL belong, from the moment you arrive to your very first triathlon. What would each of you want to add as your thoughts about the tri community and showing up to your first event? Jonathan? Jonathan: It’s like you said, Andrew, it’s literally the most helpful and genuine community that you can be a part of. I’ve been a part of the military community, I’ve been a part of several church communities, but there’s nothing like the triathlon community, and I’m not just saying that because we’re talking about it. You experienced that. I’ve actually had a lot of friends recently that have talked about potentially doing their first tri, and they’re like, “I’m so afraid, what if I go there and I have this wrong?” I’m like, “Nobody’s going to care, they’re all going to be there to help you.” If you have questions or need help, it’s a community that you can go into and people want to see you succeed. Everybody there wants to see you cross that finish line, even if you’re missing an item or what have you. I’ve literally seen people in transition say, “Hey, does anyone have a pump? Does anyone have any extra Gu? Does anybody have an extra helmet?” And you just see people coming and helping them, it’s genuinely the most helpful community that I’ve ever experienced. Lauren: Yeah, for me, setting up every race morning is the best cure for pre‑race nerves, because I love talking to the people setting up around me. Nobody will believe this, but if I don’t know people I can be fairly shy. To me, race morning, the best thing is to talk to the people around me, whether we’re talking about the weather, the water, or lining up to the swim start, and you follow these buoy lines. Everybody wants to see you have a good day, whether you’re somebody who’s super competitive or whether this is your first race, everyone wants to see you have a good day and have fun out there. To me, setting up race morning is absolutely my favorite, because there’s such a camaraderie about what we’re doing that day, and everyone’s doing the same thing. It doesn’t matter how fast you finish, we’re all going through this same distance or these steps together. So ask questions, have fun, look around, and you can learn so much from the people around you. Andrew: That’s so true, yeah. Lauren: Even for me, I can look around and go, “Oh, that’s a really good idea, I should do that next time.” I just think it’s a great community feeling every morning. Andrew: Yeah, I picked up a lot of tips and tricks just watching how people have their Garmins mounted on different places on the aerobars, and what contraptions people buy to get water bottles on this bar or that bar. Definitely there’s a lot of things that I’ve implemented with my bike or transition setup or whatever because I saw somebody else do it in transition. Great point there, Lauren. Elizabeth, I’m curious, when you line up in the pro field, and you’re mounting your bike and getting your equipment ready on the professional rack at a pro race, are the pros real chatty in the morning and real talkative like we can be in the age‑group setting? Or is everybody heads down, business, ready to get to it? Elizabeth: Maybe not as chatty, but that’s been something that has been a very welcome surprise for me, is still how caring and helpful everybody is. I mean, we’re still helping each other pump up the tires and sharing pumps and checking in like, “Hey, did you hear what the water temp was? Is it swim skin, or are we wearing our wetsuits? Where is the mount line, did you see it? I don’t know where it is, is it the first one, the second one?” There’s still that same type of camaraderie. Yeah, we’re out there to compete and do our best, but at the same point, you still want everyone else to have a good race, and to be at their best too. You wish everybody well, so you’re going to help in the morning if you can. Andrew: You just hope that your best is better than their best, that’s all, right? Okay, so we’re interested in triathlon, we’re listening to this podcast because some wild triathlete that we know kept telling us to. We’ve been reassured that triathlon is a great endeavor to embark on. How on earth do we pick our very first race? Elizabeth, what do you tell your athletes? Elizabeth: Well, before we get to what I tell my athletes, let’s be honest. You’re probably going to get talked into a race from another triathlete that wants you to get involved with them, so you may not have a whole lot of say in that first race. Andrew: Fair point! Elizabeth: They’re going to be like, “Hey, I think you should do this sprint with me, and then there you go, that’s your first race, you’re hooked.” Now if you do have a choice, what I would suggest, for athletes that I coach or athletes that are interested in getting started, is a local short-course event. Choosing a local event not only helps lessen some of those logistical stresses of race day, but it’s also just a great way to get involved with the local triathlon community. If you don’t have current training partners, it’s an opportunity to meet others, get connected. There are some races that will even host some training opportunities prior to race day where you can go, have the chance to see some of the course, and meet some of the other participants. That’s a really neat option if that’s available. Then choosing a shorter event allows you to get a taste of the sport, likely with the gear that you already have or maybe just a small purchase or two, before making that bigger commitment and bigger investment into a longer race. A shorter race is also going to be much easier to manage from a nutrition standpoint, because long-course racing requires a lot of practice and precision for your race-day fueling plan. So jumping right into an IRONMAN – people do it, they are successful at it. Jonathan was thinking about going that route, and probably would have made it just fine. But I definitely think that a shorter-course event is a great starting point, and if you’re able to race local, that’s even better. Lauren: I hundred percent agree. Something local, whether it’s a sprint or an Olympic, and hopefully you have a friend or someone that you can do this with. Andrew: Hopefully you have a friend, yeah. Lauren: Yeah, somebody who’s roped you in, or somebody who is going to be there, and you guys can go through that day together. For me, I was sort of there on my own. Looking back, I wish I would have been a little bit more open to the community rather than just kind of quiet and shy, because I think that would have even made it better. I would say reach out to people in the triathlon community even before the race, to see what tips or anything else that they have for you. And remember that nothing has to be perfect for your first race. This is really for fun. We’re all pretty Type A people, I think, to get into this sport, so there is this want or drive to not want to do it until everything’s exactly right. But I think just starting out, just delve into it and give it a go without having to have things totally perfect, especially if it’s a sprint or Olympic. Just go have fun and try it out. Andrew: So we’ve paid our very first registration fee, now we need to prepare for our first race. What do we need to do leading up to that very first event? Lauren, what do you think? Lauren: I think having a training plan is great. Andrew: I agree with that! Lauren: I spent a lot of years just randomly swim/bike/running, and fitting things in here and there. Obviously there’s some basic gear that you need to get. You need some goggles, run shoes, if you have clip-in pedals you need bike shoes, you need a bike. Some sort of even entry-level multisport watch is very helpful. But it’s really getting active, getting used to doing all these things, and reaching out to others in the community who do the sport. As Andrew mentioned, obviously I spent a lot of time on the TriDot Facebook community. You don’t have to be training with TriDot to join that Facebook community. It’s an easy way to get questions answered by people who have a lot of knowledge and resources. So reach out to people in the community, if you don’t have anybody, join a Facebook community like TriDot. But yeah, basically you’ve got to start swim/bike/running. I think a training plan is super helpful, and puts you in the race feeling a little more confident at that start line. Just believe in yourself and start working! Andrew: Believe in your dreams! Now Jonathan, it was just a few years ago that I was walking you through this question, so I’m excited to hear, after a couple years in the sport, what would you say to somebody on what they need to do to get ready for that first event? Jonathan: The big piece and the easy answer is train, but also making sure that you’re doing the right training right. The other piece that I tell new athletes is thinking through and working through the logistics. What’s your plan for the bike? Do you have a bike? I didn’t have a bike, so I rented a bike for the race, that’s actually a recommendation that you gave me, Andrew. So because I was renting a bike, I still had to do some sort of training. I didn’t have a pool at home, and I needed to train in a pool because I wasn’t comfortable with the swim. So I focused on, “Well, I need to get in a gym that has a stationary bike and a pool.” That way I knew how I could execute that workout. The running was easy because I had running shoes and I could just go out and run. I live in Florida where it’s always sunny, except for when it’s hurricane season and you get the random shower, but otherwise you can run pretty much anytime you want. But that was the one logistical hurdle that I had to go through, was just getting a gym membership so I can train on the stationary bike and train in that indoor pool to execute those workouts according to the plan. That’s a big piece that I tell everybody, is once you work through those logistics, then from there it’s just executing the right training on a consistent basis. Andrew: We here at TriDot specialize in triathlon training, we’ve hinted at that subtly and not‑so-subtly. So when it comes to training for your first race, all of us here would be very quick to say, “Just sign up for TriDot and do what TriDot tells you to do until race day.” It’s budget-friendly, it’s appropriate for newcomers all the way up to elite athletes. We have the I AM TriDot Facebook group that Lauren mentioned, where you can ask questions about the training and how to get ready for that race. Some folks will be down for a training plan, some folks listening are probably hesitant to get plugged into an app before they’ve actually gotten into the sport. Either way, what would the three of you say to a new triathlete on how they should train for that very first event? Jonathan: Yeah, I agree with Andrew, TriDot’s the easy answer. But I think regardless of training plan per se, I think it’s important to focus on consistency. Whatever plan you’re doing – you’re not going to nail every workout and that’s okay, especially starting out – but focus on doing the right training right, being consistent in that training. If you know you’re weak in an area, work on that area and build from there. For example, I’m a weak swimmer. Yeah, when I was athletic I would run all the time, and the bike was pretty easy because I would lift and I had fairly strong legs, so I can get on the bike and could push through. But on the swim, I am a rock. I just sink to the bottom of the pool, ocean, wherever I’m swimming, and I just sink to the bottom. When I started out, that was my fear on my first race was, “I’m going to die in the swim. They’re going to put me in the open water in the Gulf and I’m not going to make it.” So I spent as much time as I could in the pool to get comfortable. I knew I wasn’t going to get fast, but I was trying to get comfortable. I used the workouts that TriDot prescribed in order to get comfortable, so that when it came to race day – while I looked like I was just flapping out there in the water and barely making it – I still made it. The other thing I’d say, is don’t forget those brick workouts, or the bike with the run off the bike. I ignored them. I was just like, “Okay, this is two in one day, I don’t have time for two. I’m just worried about focusing on the swim and transitioning to getting on the bike,” because I thought that would be a logistical hurdle. And boy, did my legs hate me on that first race. I immediately got off the bike and went to run and my legs were like, “Nope! You're done.” So it’s just one of those things that you don’t really think about. You’re like, “I can run, I can bike,” but running off the bike is something that takes some time to get used to. Andrew: Yeah, and those runs off the bike, we’ve said it on many podcasts episodes before, it doesn’t have to be long. You get done with a bike training session, and TriDot usually prescribes a 20‑minute run off the bike. You can even do a little less than that if you’re easing into the sport. To your point, Jonathan, it’s important to understand what that feels like, because you come off the bike, you start running for the first time, and you feel WEIRD. And that doesn’t go away, it’s that way your very first triathlon up to your 30th triathlon, your legs feel weird when they’ve been biking for a while. It’s a blood flow thing, there’s a lot of things going on. You get more and more used to it, but it’s more of just teaching you what to anticipate than it is anything else. Definitely something that you should try. Lauren, what else would you say here about the training for your first race? Lauren: Obviously, when I signed up for the Preseason Project, my plan was just to get my couple months free. Andrew: Good plan! Lauren: But having TriDot was extremely helpful, I will say that. In general, as we said, it’s the swimming, biking, and running, and getting yourself active and healthy. And exactly what you were saying, and I think John Mayfield says it all the time, “Perfection is not required, but consistency is key.” You have to just do it on a regular basis. It can’t be something that you sort of hit here or there, especially if you’re training three sports. You want to do a little something most days, really, if it’s something that you want to be able to complete and feel good doing, because nobody likes to do a race and feel terrible. The other thing is to listen to your body, especially when you start being active the way it is required doing a triathlon. You need to eat more, and you need to sleep more, and you have to pay attention to what your body is doing. If you don’t, then you’re going to end up injured or overly exhausted, because you’re not taking care of yourself. You really have to key into the nutrition and the recovery aspects. Elizabeth: Man, I’m just nodding along the whole time. I’m like, “Yeah! That’s a good piece of advice! Yeah, that too!” I don’t know that I’ve got a lot to add. As Andrew alluded to in his question setup there, the easy answer is go sign up for TriDot. Andrew: Yeah, sure! Just do it! Elizabeth: It truly is friendly for every fitness level. I used it as a beginner triathlete. I signed up for it before I even knew how to freestyle! It can take you places, no matter where you’re starting out. But the other thing that I’ve been thinking about is really just getting connected to the community, whether that’s a friend or two, or the local triathlon community, or our online community within the I AM TriDot Facebook group, people that are going to be there to help answer your questions as you’re training. When I started I was like, “What the heck is a brick workout?” I had no idea what people were talking about, and at that point triathletes were crazy, so for all I knew it literally meant something with bricks, probably picking them up and running with them. Truly, that’s what I had in my head. Andrew: Elizabeth, I love this suggestion, and it’s one thing I was able to do, thankfully. Some people have that hand in their area. There’s a lot of great local tri clubs, local tri stores, sometimes local bike shops will have groups that do Saturday rides, mid‑week rides. All of those resources are great ways to get plugged into the sport, to meet some people doing it. Even if you don’t have a lot of triathlon in your area, maybe you have a lot of road cycling in your area. Getting out on a group ride with some cyclists and seeing what they do as they ride around town, it’s just invaluable to making friends, learning the sport. Lauren: Even local master’s swim teams. I didn’t think that I would find any around me, and now I’ve got an open water swim group that meets in the summer, I have a master’s swim team that meets 20 minutes away, and that’s an amazing way to get comfortable in the water and to get active and get yourself into the community. Andrew: One thing you all mentioned is getting the gear that we need for our first race. There’s tangible things you need. Jonathan, you referenced renting a bike for your first race, you buy running shoes, you buy a pair of goggles. I think maybe the biggest barrier of entry into this sport is just the amount of equipment you need. All of us as triathletes, we have odds and ends, we have tech gizmos and gadgets. We have a ton of stuff, but when you really look at the essentials to do your first race, the list isn’t that long. It’s goggles, bike, helmet, run shoes, bib number holder, and something to wear, whether it’s a tri kit, or just cycling shorts or volleyball shorts like you referenced, Elizabeth. Really, that’s it. That’s all you need and have to have. But compare signing up for something like a 5K and buying a pair of run shoes, that essential list is already a lot more gear than a lot of other endurance sports. So if you don’t know anything at all about cycling or swimming, gathering these essential items can seem really intimidating, or at least it was for me. How did each of you get what you needed for those first few races that you did? Elizabeth? Elizabeth: Well you know me and how much I love my checklists, so I’m pretty sure one of the first things that I did was to Google “triathlon checklist” and “gear checklist”, and I just went through and was like, “Okay, what do I need?” and I would cross it off. Thankfully, I had a lot of that already around the house, so for my first race, I am pretty sure that the only purchase that I made was goggles. I don’t think I even had a swim cap until packet pickup, and then I was just wearing one that was there from the race. I had a bike I could use, I had run shoes, I had my little “pretend” triathlon outfit with the volleyball shorts and the tank top because I thought it looked like a tri kit. But I think the only thing that I actually purchased was goggles. Like you said, there’s so much that you CAN buy, and you probably feel like you NEED to buy it when you’re there looking around in transition, but you can get started in the sport without a large expense. For me, $10 for a pair of goggles at a sporting goods store, my race entry fee, that’s a pretty inexpensive start. Then when you’re ready to invest a little bit more, triathletes are just notorious for always wanting to purchase the newest, fastest, lightest gear. So if you’re willing to have an older model or a used item from another triathlete who is upgrading, that can save you a lot of money. I did that for a number of my first races. In fact, I’m still doing that. As I was getting started, that’s how I got my multisport watch. I got a great deal on a bike. I think of the stuff that I’m using now, the race wheels that I have today are used. The Kickr that I use in our home gym, that was used. It’s still great gear, it’s just that somebody else was upgrading, and I get the spoils and the deal of what they’re willing to get rid of at that point. Lauren: Yeah, I started very basic. I went to REI and bought those toe cages for my hybrid bike the day before. I eventually bought a cheap aluminum-frame road bike, and then eventually I got some clip-in pedals and clip-on aerobars. You don’t need to be super fancy at first. You can do a race without knowing your heart rate, without knowing your power, without knowing your pace. Honestly, it’s probably good for all of us to go back to every once in a while, because we get so tied up in our numbers. Andrew: That’s another podcast for another day, the benefits of checking out and unplugging for a session. Lauren: Yeah, and also as Elizabeth said, my first actual triathlon bike was on Facebook Marketplace from somebody who lived in the neighborhood. She bought it, used it for a few years, then wasn’t going to be doing triathlon anymore. I got a great deal on it. I eventually got some used Zipps and was able to put those on, and she even gave me her wetsuit when she sold me the bike. So all of those things, obviously you can take your time, but they’re not necessary to get started, and they’re not even necessary to do well. Jonathan: I was probably fortunate in the sense that I had you, Andrew. So when I asked you, “What do I need?” you sent me an essay, which was kind of a makeshift checklist of basically what you just said. Andrew: I’m a good friend, people! I’m a very good friend! Jonathan: Yeah, my wife Rachel was very happy about that, because I would have been that person that went out and bought a very expensive bike for their very first race. Andrew: And now I’m trying to talk you into buying a Dimond bike. Jonathan: Exactly, which we’re close there. But again, you can do that, but you don’t need to do that. I rented a bike for my first two races. I raced again three months later after my first race, and for that one the only thing I bought was tri shorts. I still did it with tri shorts and a workout T‑shirt, I had my running shoes, and when I rented the bike again I did the toe cages. I didn’t use clipless pedals until almost a year later. You can very much race without having to spend a lot of money, and you can do that for some time. Not only until you’re ready physically, but financially. Because it’s about the enjoyment of the sport. You don’t want it to be a financial burden, you want it to be a joy. Andrew: I went into my first really pretty naïve. I didn’t know anything about setting up my transition, I didn’t know anything about navigating the bathroom lines, I didn’t know how to dress for the day. It was a chilly morning, so I needed to shed layers before entering the natatorium for the pool swim. I hadn’t given any thought to what to eat and drink beyond putting a water bottle on my bike. Set the stage for us, so our new triathletes don’t enter their first race day not even knowing what to expect. Set the stage for us on how a race day unfolds, and what we need to know to smoothly roll through the day. Coach Elizabeth! Elizabeth: All right, I’m putting my coach hat on here and taking us through. Andrew: Buckle up, roll us through it! Elizabeth: Gosh, even some of the things that you talked about not knowing are great things that we make sure to hit on and help unfold. So pre‑race, body marking MAYBE. This was a big thing pre‑Covid. It may come back, it may not, we’ll see what happens this season. You might be body-marked before entering transition by the volunteers, you could also body-mark yourself prior to arriving to the race. You just write you race number, which is located on your bib, in permanent marker on your left and right upper arm, and the backside of the left calf. You can also write your age on your calf. However, triathlon’s goofy and it’s your age on December 31 of that year, because triathlon goes by race age versus your actual age on that day. So body marking comes pre‑race. Andrew: Elizabeth, for our new triathletes, what is the purpose body marking? Why are we putting our race number and our age on our body? Elizabeth: A couple different reasons. First thing is safety. As you're swimming, biking, running, there will be referees that are out there, and there will be water support, especially if it’s an open-water swim event. So the race director, the referees, the volunteers, they need to be able identify who you are. So in swim you’re not wearing your race bib, so sometimes they’ll write your race number on your swim cap. Then having it on your body as well is another means of identification for all of the people racing. While you’re on the bike leg, there are some specific penalties that you do need to avoid while racing, so the referees need to identify who is following the rules and who is not following the rules. Again, that’s an identification thing. So the two big things are safety, and rule-following, and we’re glad for that. Andrew: And for the race photographers to know who you are after the race, so you can buy your nice shiny photo and post to Instagram how cool you looked during your first triathlon. Elizabeth: Oh, yes, how can I forget about that? Says the media guy, we know where HIS priorities are! Andrew: I’m glad you mentioned the body marking, because I always forget about it until it’s time to do it. But I remember, when you sign up for your triathlon you’ll probably get an email, you’ll get some race information, and there will be packet pickup. You will have to pick up a packet that has your number, usually a couple goodies, course maps or whatever. Sometimes that packet pickup is the week of your race, some races will let you do that on the morning of the race. But either way, I remember getting my first race packet, and I got home with it, and there’s all these numbers. Some of them are helmet stickers that you have to put on your helmet, some are stickers to put on your bike, some are stickers to put on your transition bag. I remember taking all these numbers out, and I had no idea where to put them all. I knew they were supposed to go certain places. So I literally just Googled “triathlon race numbers”, and sure enough, there were a couple different images that popped up that would show you, “Put a sticker here on your helmet, put a sticker here on your bike.” So do your own Google search if you have to, or you can ask the TriDot Facebook group, “Hey, where do all these numbers go?” But the body marking and the marking of all your equipment is something you’ll have to do before your race. Elizabeth: Yep. And speaking of helmets, if you’re arriving race morning, especially for a shorter course, a lot of times to get into transition they’ll ask to see your body marking, and they’ll ask to see your helmet. Again, it’s a safety reason. They’re wanting to inspect, make sure that you have a helmet. And pro tip here, do NOT ride your bike to transition without your helmet, because in most races that can be a disqualification, and your day is over it even starts. Andrew: If you’re moving with your bike, wear your helmet. Elizabeth: Yep, it doesn’t matter if the race has started. If you’re moving, you’d better have your helmet on. Another thing that you might need to pick up prior to the race, if it’s not include in your packet, is your timing chip. Lots of races now will have a timing chip that’s kind of like a Velcro strap that is to be worn on your left ankle. The reason we wear it on the left ankle is that it doesn’t interfere with the bike chain and everything as you’re biking, because that all is on the right side of your bike. Andrew: To this day, Elizabeth, when I’m going to put my timing chip on, I always look at my bike to see where the drivetrain is. “Yup, the drivetrain is on the right, the timing chip goes on the left.” I should know by now! The timing chip goes on the left ankle, I should just know that! But without fail, when I’m putting that timing chip on, I have to visually look at a bike to make sure I’m doing that right. No shame in doing that, either. Elizabeth: Hey, whatever works. You got it on the left ankle, so you're good to go. Andrew: I’m a visual learner! Elizabeth: Those are a couple things that you might need to do as you're getting into the race venue, getting ready to go into the transition area. The other thing that I highly, highly recommend, and Andrew you kind of touched on this a little bit, is locating the available bathroom facilities. Then another tip, bring your own toilet paper. Andrew: Yes, YES! Elizabeth: Those porta-potties are bound to run out of toilet paper, so you can be not only the hero for yourself, but maybe for a couple other friends as well. Bring your own toilet paper. Then just to ease your mind, as you're getting into the transition area, you’re wheeling the bike in, you’ve got the stickers on, a bike shop is usually there for any last-minute bike concerns. Let’s say you’re getting in there and, “Oh my goodness, my brakes are rubbing. I was trying to push the bike into transition and things aren’t working right.” Again, don’t freak out, there are always people that are going to be there to help, whether it’s the person setting up in transition next to you, or the local bike shop that’s there to help take care of any little concerns. They’re going to be there. Then you need to know some details about the transition area itself. Know what time it opens, and what time it closes, because transition will close before the race starts. They want everybody out of transition, making sure that the area is clean and ready to go, ready for those first swimmers that are going to be coming out of the water. They need to clear that area, so do not show up to the race five minutes before the start and expect to be able to get into the transition area. Get there early, give yourself enough time, because like we said, it’s not just setting up what you need to do. You may need to get your timing chip, or if you’re picking up your packet there might be a long line for that. I can guarantee you there’s going to be long lines for the bathroom, so give yourself enough time to do that. Then in the transition area itself, you’ll need to find out where your transition location is, your spot to rack your bike. Depending on the race, this might be a first-come-first-served basis, or it might be by your specific race number, so know what that’s going to be like. If it’s first-come-first-served, maybe you want to budget a little bit more time and get there earlier, to try to find a location that’s close to the bike out or on the end of a rack or someplace that’s easy to remember, so that when you get out of the swim, you’re going to be able to easily find your back. And that’s another thing, do a full walk-through of the transition area. It is so easy to be disoriented coming out of the swim, so get a feel for it, even walk through. I do this multiple times. I walk through and say, “Okay, I’m coming out of the swim, this is where I’m going to enter transition, I have one, two, three, four rows up, two bikes over, that’s where my spot is.” And I know we talked about Googling, “Where do these triathlon numbers go?” In the same way, you can Google, “How do I set up my transition area?” That’s something that you’ll be able to be there, you’ll see other people do it, but having an idea ahead of time of how you want to organize your gear is really important. Like I mentioned earlier, I’m a big fan of checklists, so I’ve got my whole pre‑race checklist that basically goes through these things, and my whole transition setup as well. I’ve got my bike shoes, my helmet, my sunglasses, my run shoes, race number, all set, good to go. Truthfully, once you have those things set up in transition, the rest of it kind of just flows through. You go swim, then you get into transition, you grab your bike gear. The one thing I will say about that, is know where the mount line is. You cannot ride your bike in transition. You cannot get on your bike in the transition area. You’ve got to wheel it out of the transition area, and they will have a line, there will be volunteers there that say, “This is where you can mount your bike, and now you can go.” For our beginners, when we say, “Let the aero helmets go,” that’s the guy that’s coming with his aero helmet and he’s got his shoes clipped on his bike that’s going to do a flying mount. Let him go, it’s okay. He’s worried about every single second. Andrew: Let him do his thing! Elizabeth: Get off to the side, give yourself a little space, get on your bike safely, then get started. No headphones on the bike, do your thing on the bike, come back into transition, swap the bike gear for the run gear, go for your run. Again, still no headphones. Then you’re going to come to the finish line, fall in love with the sport, and continue to participate in all kinds of triathlon events from there. I kind of went a little heavy on the pre‑race stuff and the transition, because I feel like that’s where a lot of the anxiety comes. Andrew: And really, once you’re racing, you just kind of go through the motions, and there’s volunteers usually walking you through the race. There are volunteers usually showing you where to get on your bike, and where to get off your bike, and which way to go. There’s usually volunteers at important spots like U‑turns or exits and entrances to transition. Largely, once you’re racing, if you just follow the athlete in front of you, you’re going to be okay. Jonathan, Lauren, is there anything, as Elizabeth really walked us through the day really well, that either stood out to you from your own first time, or something you want to add? Jonathan: Just to reiterate, keep accountability of your timing chip, because it is tied to you. I’ve literally been in the situation where I could not find my timing chip. This actually happened at CLASH Daytona. I had to sprint all the way back to where I parked, because I thought I’d left it in the car. Well go figure, it was in my pocket, and I didn’t realize it until I got to the car. Andrew: The whole time, what a guy. Jonathan: The whole time, and I was sprinting with a wetsuit on, and I had to sprint all the way back. So needless to say, I was warmed up. Andrew: Great warmup! Jonathan: Very warmed up. So once you have it, put it on. Put it on that left ankle. Then like everyone said, visualize transition. I had one time that I identified a landmark in transition where my bike was racked, and I said, “Okay, I have the landmark, the landmark’s not moving. I’ll be fine, I don’t need to visualize transition.” Well lo and behold, I went to the wrong rack, couldn’t find my bike, and spent ten extra seconds trying to look for my bike. It may sound crazy, but actually walk through. You won’t be the only one. Walk through transition over and over again, talk through it, find your bike, get hands on your bike. Do it going in and going out. Lauren: Yeah, I think Elizabeth obviously covered it really well. For me, race day starts before race day. I think even laying out your gear at home and visualizing the transition and going, “Okay, I’m going to run in from my swim, and I’m going to take my cap and goggles off, then this is where my helmet is, and this is how my shoes and socks are.” Same thing, “Okay, I’m taking my bike shoes or helmet off, this is where my run gear is,” and walking yourself through those a couple times is really helpful for you to feel comfortable and relaxed as you enter that zone, because you see your stuff, and it’s the same way it was at home, and you can be methodical about that. Also I have a favorite quote, which is, “I’m always late, but I’m always early on race day.” I’m late for about everything. But as Elizabeth said, something’s going to go wrong, you’re going to be missing something. I showed up to Ohio, and I kept thinking that my backpack was a little wet, and I kept reaching around, checking water bottles, I didn’t see anything leaking, but I ended up in transition race morning, and all my Skratch was gone, something had happened to the bottom of my water bottles. I ended up finding some old Hammer Fizz, and an extra Skratch packet. So those things will happen, and it’s how you roll with them, so give yourself enough time to roll with the punches. Give yourself plenty of time, visualize before, and remember if something goes wrong, just roll with it. Also remember to look around and really be thankful that we get to be here, and we get to do this, and that you’re healthy enough to participate and enjoy something. Cool down theme: Great set everyone! Let’s cool down. Vanessa Ronksley: Well hello there, TriDot family! This is Vanessa, your Average Triathlete with Elite-Level Enthusiasm! You may or may not know that TriDot Ambassadors are an amazing group of people who are constantly helping out with answering questions on the I AM TriDot Facebook page. They also support incoming TriDot athletes, they share their own journeys of using the TriDot platform, and you may have seen them flying by on the race course wearing their super-cool TriDot kits. If you want to be a part of this top-notch group of people, the next application is coming up really soon, towards the end of February, so if you’re an active TriDot member at that time, watch out for an email. Now, because the TriDot Ambassadors are rock stars and filled with serious love of triathlon, I asked some TriDot Ambassadors to share their thoughts on what they wished they had known when they first started. So here is Julie Ramsey, kicking off the cooldown with her first triathlon tip: Julie Ramsey: If you’re overwhelmed by the scope of the race, no matter how long it is, break it down into little chunks. When you’re swimming, just worry about getting to the wall of your current lap, or getting to the next buoy in the lake. On the bike or the run, pick a stop sign or a tree or landmark ahead of you, and just worry about getting to that one. Then pick another one, and another one. Before you know it, you’ll have done all these two‑minute chunks, and you’re at the finish line! You can totally do it! Walter Cahall: This is Walter Cahall in Portland, Oregon. Things I wish I knew, practice your transitions! Your bike-to-run and your run-to-bike, your dismount off your bike and your flying mount on your bike. Also if you can, even practice getting out of your wetsuit. Put your wetsuit on, step in the shower, and try to get out of it. Good luck! Gina Welc: Hi, this is Gina from Springfield, Virginia. My advice to a new triathlete would be, “Just remember to play in your own sandbox.” Heather Hodges: Hi, this is Heather Hodges. Some things that I wish someone would have told me when I was first starting in triathlon was, “You can do this,” and people in triathlon want to help you. You can do this because there’s so many options. If you can’t swim, you can do a duathlon. If you can’t run, like myself, you can start in an aquabike. The triathlon community is so welcoming and so helpful, and they really just want you to succeed in what you’re trying to do. So go out there and get it. You can do this, I promise! Gina Rudd Rymal: Hi Vanessa, it’s Coach Gina from Tyler, and I have a quick couple of tips that I like to share for people starting out in triathlon. One is to learn how to run barefoot. Those transitions from the swim to the bike can be long. Sometimes they’re gravel, sometimes they’re grass. You never know if you’re going to get carpet, so learn how to run barefoot. My second quick tip for learning how to do triathlon is to put sealant in your tires. Even if you’re a pro at changing a tire, nobody really wants to take the time to do that, so if you put some sealant in your bike tire it makes a big difference. I hope to see you all out there on the courses! Nick Malone: Hi there, this is Nick Malone from Rockwell, Texas. My advice to the new triathletes out there would be to listen to your body and take care of it, especially your feet. Whether that be replacing worn out running shoes, or getting that nagging little pain checked out, whatever it is, take care of yourself. That is key to longevity to this sport. All right, rock on! Linda Halloran: High, this is Linda Halloran from Alberta, Canada. One thing I wish I had known when I started doing triathlons was how to properly pace myself throughout a longer-distance event like a 70.3 in order to not bonk during the run, as well as how to effectively fuel my body during events like that. There has been so much growth and improvement since I started, and it would have been nice to know that right off the get-go. Cari Lubenow: Hi Andrew and TriDot podcast listeners! This is TriDot Ambassador Cari calling in from Boston to share one thing I wish I had known when I started my triathlon journey, that is the level of acceptance within the triathlon community. When I first started in the sport, I was so intimidated by all those athletes out there that knew what they were doing, and it took years before I actually connected and became part of that community. The truth is, whether we’ve been doing this sport for a week, for a year, or for a decade, we are all still learning, and we’re all still working towards new goals. So my advice is don’t be afraid to get out there and connect and meet other athletes. Don’t be afraid to talk to a teammate, connect with a coach, join a local club, or post on the TriDot Facebook group. It’s the most welcoming community that I have ever had the joy of being a part of, and I have yet to come across a triathlete that does not want to talk about our sport. So get out there and meet other athletes, because the journey is always better together! Outro: Thanks for joining us. Make sure to subscribe and share the TriDot podcast with your triathlon crew. For more great tri content and community, connect with us on Facebook, YouTube, and Instagram. Ready to optimize your training? Head to TriDot.com and start your free trial today! TriDot – the obvious and automatic choice for triathlon training.
Co-Hosts: Elizabeth James
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