Triathlon doesn’t have to be expensive.  Beginners can tackle a pool-swim super-sprint or sprint race with remarkably little kit:

A towel to mark your transition area and dry your feet after the swim.

Swimwear.  This can be trunks for the men or a one- or two-piece suit for the ladies.  Whatever you choose, your “bottoms” are what you’ll be wearing for the bike and run too, so you may instead prefer…

Tri shorts or a tri-suit.  Basically this is fast-drying bike gear which you can run in, with thinner padding so it doesn’t feel like a nappy.  If you buy nothing else, this is the bit of kit to get.

Goggles if you swim with your face in the water. 

A bike.  It doesn’t have to be the latest racer; plenty of people do their first sprints on mountain bikes and commuters.  We haven’t seen a butchers’ bike yet, but there is still time…

A top (if you’re not wearing a one-piece).  A running singlet or bike jersey is ideal; any T-shirt will do.  The rules don’t let men run or cycle bare-chested.

Shoes that you can run and cycle in.  Trainers are fine; ones that aren’t too bouncy are best for the bike.

Some safety-pins to hold your race number in place.

...and that’s about it!

Except for…

A HELMET as you won’t be allowed to start the bike without one!

Back to Gear Lists - moncler jackets - Sprint Gear List

Category:Kit Lists Category:Clothing

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Published articles

This is an attempt to work out what people say about Ironman nutrition.  As a lot of this stuff is copyrighted, links have been added.

Coach Gordo article

Gordon Byrne (Gordo) has a recommended stratergy [http://www.coachgordo.com/gtips/nutrition_body_composition/ironman_nutrition.html here]

Slowtwitch article

Slowtwitch has an article by Dan Empfield [http://www.slowtwitch.com/mainheadings/coachcorn/racefuel.html here]

Crucible Fitness article

Richard Strauss (Crucible Fitness) has an article [http://www.cruciblefitness.com/etips/formulating-your-raceday-nu.htm here]

Beginner Triathlon article

Beginner Triathlon has an article by Dara Wittenberg [http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=438 here]

* Swim: 1 gel at turnaround (keep in arm/leg cuff of wetsuit)
* Bike:

(a) 340ml of water in first 20/30 mins

(b) every 20 mins: about 100 to 150 calories (200 to 300 cals per hour for 145/150lb woman, 300 to 450 for heavier man) - any combination of liquids/solids

(c) try alternating gels/solids

(d) drink water with gels/solids (rather than sports drink to avoid doubling up calories)

(e) easier to eat calories on the bike than run - stock up earlier

* Run

(a) walk through aid stations to ensure sufficient hydration

(b) same calories as bike

(c) e.g. 700ml of water per hour, 700ml of Gatorade per hour, 3 gels’s per hour (300 calories)

* Take some salts

* Total fluid intake should be around 1 litre to 1.2 litres per hour

CoachKP article

Kevin Purcell (CoachKP) has article [http://www.coachkp.com/tipsarticles/ironmannutrition.htm here]

Performance Training Systems article

Kristen McCowen has provided her “Rookie Ironman Nutrition Analysis” [http://www.performancetrainingsystems.com/newstips/tips_im_nutrition.html here]

EnduranceCoach article

EnduranceCoach has an article by Coach Brendon [http://www.endurancecoach.com/Endurance Racing Event Nutrition.htm here]

* Bike - Fluids: Try 750ml of fluid per hour.

* Bike - Food: 70kg 12hr triathlete: try one banana and 750ml sports drink (6.5% to 8%) per hour

* When running, you will probably only be able to consume 80% of what you did on bike (e.g. 600ml per hour)

* Consume water/energy every 15 minutes

* Experiment and see what is right for you

* Discusses what happens if things go wrong:

1. Nauseous but stomach not full: concentration of carbs is too high

2. Stomach bloated: drinking too much or sports drink to concentrated

3. Run out of energy but legs are fine: oh dear, ‘you are stuffed’ eat a bit more next time or slow down next time

4. Cramps but well hydrated: drinking too much

Powerbar article

Powerbar has an article by Greg Cox [http://www.powerbar.com.au/docs/IronmanNutrition.doc here].  It contains quotes from Mitch Anderson who won his age group at Hawaii 2002

* Aim to consume 1 gram of carbohydrate per kg body weight per hour (e.g. a 70kg athlete could consume 750ml of a 7% drink (50g of carbohydrate) and a gel (20-32g depending on gel) to meet goal of 70 grams per hour).

* Likely to need to consume 600-1000ml of fluid per hour.  May need more if you don’t drink too much on run.

* May need to consume extra sodium (may not be enough in sports drinks) - e.g. a vegemite sandwich

* Have a variety of flavours (e.g. savory and sweet) as flavour fatigue can set in

Bodyhealth article

Bodyhealth has an article by by Kim Loefler [http://www.bodyhealth.com/html/biobuilde/kim_nutrition.asp here]

* Fuelling begins on the bike. Split bike into three bits:

(a) First 2 hours: Wait until 30 minutes into bike.  Kim carries 3 bottles on her bike (300-350 calories per bottle). She also take 1 gel per hour for a total of 1000 calories for the first 2 hours (i.e. 500 calories per hour)

(b) Middle 2 to 3 hours: 350-400 calories per hour. She tries to drink 1 ½-2 bottles of the sports drink offered on the course, along with a Gel every 60-90 min.

(c) Last hour: Kim increass her calories to around 400 by taking an extra gel with 15 minutes to go on the bike

* Run: Wait until mile 2 then sports drink every mile. Kim also take a gel at mile 6-7, 13-14, 20 and maybe 23. She takes water with every gel to help with absorption.

* The key to a successful is listening to your body.  Kim weights 112lbs.

Feman.com

Feman.com has an article [http://www.feman.com/speakpetersnutrition.asp Here].  This discusses some of the scientific research on Ironman nutrition.  One of the conclusions was that participants need to consume nearly 350 calories an hour to fuel optimally.  An interesting quote was:

* “Downey and Hopkins did a random sample of 59 finishers of an Ironman distance event. They concluded: Finish time for 59 triathletes in an Ironman triathlon correlated highly with rates of carbohydrate and water intake (r = -0.65 and -0.51). Triathletes with below average intakes of carbohydrate and water can therefore expect to achieve worthwhile reductions in finish time of around 5% from moderate increases in intake (Downey & Hopkins, 2001)”

Tri Newbies

Tri Newbies has an article by Bob Seebohar [http://www.trinewbies.com/Article.asp?ArticleID=100 here].  It contains info on pre-race and post-race nutrition.  In terms of what to do in the race:

* Consume between 60 and 100 grams of carbohydrate per hour

* Consume between 24 and 40 fluid ounces per hour (roughly 700 to 1,100ml per hour)

Ironmanlive

Ironman Live has an article on post-race nutrition [http://vnews.ironmanlive.com/vnews/nutrition/1131562772/ here]

It basically says:

‘’‘Fluids’‘’

* Aim to drink between 20 and 24 fluid ounces (roughly 600ml to 700ml) containing sodium for every pound of pre-race weight lost

* Aim for 100mg to 200mg for every 8 fluid ounces (roughly 250ml)

* Don’t drink lots in too short a time

* Don’t drink alcohol

‘’‘Carbohydrates’‘’

‘’‘Within 15 to 30 minutes’‘’: Consume 50 to 75 grams of carbohydrate (200 to 300 calories) OR 1g carbohydrate per kg body weight. Best to use high glycemic carbohydrate sources (such as sports drinks, soda, cookies, sandwiches and pizza). Also aim for 6 to 20g of protein.

‘’‘Within two to six hours’‘’: Repeat the above every two hours. Ideally have a proper meal between finishing and bed.

‘’‘Next day’‘’: Breakfast similar to what you ate race morning. Also eat a carbohydrate based snack every two to four hours. Aim for 10g carbohydrate per kg. Emphasize whole grains, lowfat diary, fruits and vegetables, nuts and seeds.

‘’‘How many calories in carbohydrates?’‘’

There are 4 calories in each gram of carbohydrates.

Category:Ironman Training
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Make Balance Transfer Credit Cards Work For You

If you are paying interest on your credit card debt, you should seriously consider balance transfer credit cards. This is especially so if your balance is being slapped a high APR. There are many 0% APR balance transfer offers nowadays, and these will surely benefit you.

Balance Transfer Will Reduce Your Financing Charges

The 0% APR on balance transfers does not mean that your effective financing charge is zero as well. Note that the 0% APR applies to your transferred balance for a specified time frame only, although this may extend to as long as 21 months. After which an APR ranging from 11% - 21% is used, depending on the credit worthiness of the cardholder.

Even if you settle your balance within the 0% APR time frame, a 3% transfer fee is usually slapped. Some credit card issuers even charge as much as 5%. Other companies require that you pay an annual fee. All of these charges add to your effective cost of money.

In spite of the charges, balance transfer will still result in substantial savings in interest expense. But in order to realize this, all payments should be done on time and the credit limit should not be breached. Take note that a delay in payment will be meted severe penalty in terms of financing charge, and this will be contradictory to the intention of saving on cost of money.

Things to Consider in Choosing a Balance Transfer Card

0 balance transfer credit card offers are common, which practically evens out the playing field as far as this feature in concerned. Hence, other attributes will have to be taken into consideration, such as:

1) The duration of the 0% APR period.  Of course, the longer the better. As previously mentioned, there are credit card issuers offering 21 months.  And given the competitiveness in the market, longer offerings may be expected soon.

2) The regular APR to be used after the 0% APR time frame has elapsed. Although this is largely dependent on your credit standing, to some extent it may be negotiable. Regardless, try to get the lowest rate.

3) The transfer fee is usually 1% - 5% of the amount transferred, although most companies slap a 3% fee. Try to haggle for the lowest possible percentage. If you are a member of a credit union, a few offer 0% balance transfer fee. It is worthwhile to check this out since the savings could be substantial.

4) Although most issuers waive the annual fee, some don’t.  Make sure you are not one of those paying annual fees.

5) Check of the 0% APR applies to current purchases as well. Although your balance transfer credit card should be used to liquidate your debt and not to add to it, there are some emergency situations wherein a credit card purchase cannot be helped. In instances like these, it is to your advantage that your credit card also affords 0% APR on current purchases.

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Managing Your Balance Transfer Credit Card

This type of card alone will not solve your credit card woes. True, it will allow the reduction of your financing charges, but you will still have to settle your obligations. The sooner you do it, the better for you.

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Generally, a currency converter is unique or special tool that helps the user to easily convert one currency to other currencies. A good example is using this widget to determine how much Canadian dollars are equivalent to a certain number of US dollars and so on.

How Is a Currency Converter Useful?

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