Tinman Hawaii Triathlon - Cliffs Tips Body

Cliff Rigsbee is a two-time Tinman winner and one of Hawaii's finest triathletes. Here are a few of Cliff's key insider tips for a successful race.

Training for the Tinman: How much should I do? You should try and do each sport at least 2 times a week. That doesn't mean you need to do the full distance each time you train. Instead try to swim 1000-2000m of intervals in a pool twice a week and an open water swim of 500-800m once every 2nd or 3rd week. Ride your bike 2-3 times a week for 1-2 hours at a time and do 2-3 runs per week of about 3-8 miles. You'll need to train sometimes in the order of the race, just to get used to the feeling of going say from the bike to the run etc. But don't do it all the time. Mix up the order in which you do things. Try some swim-runs, run-bikes, bike-swims on the weekends or when you've got the time to do more than one sport. Make sure to do the individual sections of the course at least once before the race. It really helps with confidence and reduces the chances of being confused by what might be up ahead. For those of you with family obligations, try and get them involved. One idea is to have them ride along on a bike while you run and give you water as needed. Another is to have them time your transitions. You get the idea! Most Importantly, have fun and enjoy getting fit.

Clothing: Choose your race outfit wisely. Believe it or not what you wear is almost as important as how and what you do in training. When selecting your race wear, err on the side of comfort. By this I mean the fit should allow you to breathe and move unrestricted and at the same time not flap and billow in the wind. Not only do you want to be comfortable but streamlined as well. Avoid things like surf trunks and cotton T-shirts. Trunks create drag in the water and cotton gets heavy when wet and can cause chafing. A word for you men out there that like to go topless: Don't do it! A top or singlet of some sort will keep you cooler because the moisture you produce takes longer to evaporate thus keeping you cool longer. If you like, try the new fabrics out there that actually help you keep cool by wicking the moisture off your skin and letting the wind blow cool wet air across your body. Good racing and stay cool.

Hydration: Hydration starts well before the race starts. We in Hawaii are constantly in a battle against dehydration. Most people are unaware of how close to being dehydrated they are before they even start to work out. A good rule of thumb is to try to have clear urine all the time. Watch out for some of your favorite beverages though because drinks like coffee and alcohol act as diuretics and tend to cause your urine to appear clear. Learn to drink on the bike as well as the run. Remember....if you are already thirsty, it's too late! If you want to know how much water you need when training or racing, weigh yourself without your clothes on before you start a training session and monitor how much liquid you take in during your training and then weigh yourself like you did before you started. For every pound you lost, you'll need at least 1 pint (16 oz) of water to replace it. If you drank 1 water bottle during your training and lost 1 pound, then you should have had at least 2 bottles to keep up with your water loss. Remember, Drink before you Think!

Pre-race meal: When and what should I eat on race morning? Try to eat between 2-3 hours before your race start time. So if your race starts at 5:45am, get up about 2:15am to 2:45 am. Eat and if you want to lay down and relax for 30 minutes, you can before heading off to the race. Most of your meal should be in the form of complex carbohydrates. However you should also include some protein and fat. Aim for 70% carbs, 15-20% protein and the rest fat. The protein and fat will help stave off the feelings of hunger some people experience during the race. Depending on how much you weigh, you should consume between 200-500 calories. Make sure you practice with what you'll eat on race day. Don't wait until race morning. You'll need to know what sets well in your stomach. Some people like solid foods like cereal, toast with peanut butter and jelly, or a bagel. Others like myself prefer liquid food like a can of ultraslimfast, boost etc. Whatever you choose try it under varied conditions. Fuel up and race well.

Pre-race Rituals: Make sure you arrive at Ala Moana Beach Park early. You don't want to be rushed. The lines start early and it is first come, first served for the better bike locations. After setting up your transition area, walk down to the water and re-trace your steps back to your bike. Make sure you know which row your bike is in and where it actually is. Things look very different after the sun comes up and bikes have been removed. This is also a good time to reflect on how relaxed you'll be getting out of the water and on your bike. When you get back to your bike do a mental run through your transition. This will help you be better prepared and ensure that everything is set up properly. By now you are getting nervous and there's lots of energy in the air. Enjoy it. Absorb it. Laugh a lot and smile. Approximately 20 minutes before your wave begins, start walking to the starting area. Again you don't want to be rushed! Visualize your swim and how refreshing it will be. You've done the work. Now enjoy! Have a great race!

Race Nutrition: Should I eat and drink during the race? YES! You not only need to stay hydrated but also you've got to keep up your energy. During your first hour to an hour and a half, try to consume one bottle of water, half a bottle of an energy drink and a gel. Before the start of the run, eat another gel with a cup of water. During the run, you should drink at each aid station. Depending on how you are feeling and what you did while training, you might choose to alternate at every other aid station between water and an energy drink. Eating solid foods during the Tinman is not necessary and may cause more problem than it is worth. remember most importantly, you'll need to drink lots of fluids and the fluid of choice is WATER! Drink up and enjoy a great race!

Transitions: Put a little KISS in your transitions. That's right, KISS: Keep it Short and Sweet. A lot of time can be taken off your overall time if you'll spend time practicing your transitions. Every 30 seconds can be equivalent to 100-300 meters on the bike or equal to 5 seconds a mile faster for your run split. Not that you shouldn't enjoy yourself during the race, but by having a plan with logical steps to take in each transition, you can not only improve your time with very little effort but also increase your enjoyment by reducing stress and frustration. Most elite racers take a minimalist approach to transitions. But even the average participant can still save time and energy, even doing a complete clothes exchange, if they'll only take a thoughtful approach to the whole process. Make a change and have fun doing it.

Swim Start: Most of us are nervous at the beginning of the race, and the thought of all those arms and legs flailing around in the water only heightens our anxiety. Unless you are a fast and strong swimmer, you should avoid the front line. In fact it's best to let all those elemming go ahead and beat each other up in the first 50-100 meters while you are at the back of the pack picking the straightest line and swimming in the smoothest water. If you are not used to swimming in the ocean, make sure to do a few open water swims. Swimming in the ocean is a lot different than in a pool. These swims will not only help you become more confident, but also help you learn how to swim in a straight line by using distant objects to aim toward. Remember the more relaxed and comfortable you are, the better the swim experience and most likely the time you will have. Think smooth and slippery. Enjoy the water.

Bike Section: Stay relaxed as you've already finished one third of the race. Stay focused and be safe. Remember to be courteous and pass with caution by letting people know you are passing on the left. Don't forget to look back before you pull out to pass. If the wind is blowing, don't tense up and fight it. Make friends with the wind. If you have aerobars, use them. If not, stay as low as is comfortable. Use your gears! That's what they are for. A good rule of thumb is if you can't turn the pedals 90 RPM, then you should shift to an easier gear. While training, use different gears and RPM's to find what combinations work best for you. Most people can go faster in a lower gear at higher RPM's than in a bigger gear grinding out lower RPM's. You'll also find it easier to run off the bike if your legs don't have that heavy lead-like feeling that comes from pushing too large a gear.

Run Section: Make sure you take the time to drink some- thing at each aid station. It is also very helpful to pour a cup of water over your head to keep you cool. Start out slowly and progressively build into a comfortable pace. Lots of people sprint out of the transition area only to end up walking up Monsarrat or later in the run because they started out way too fast. Concentrate on staying relaxed and running with good upright form. When you start to tire, think about things like are my shoulders relaxed, am I running with an upright posture or am I hunched over and looking at the pavement. Think Form, Form, Form...The better your form, the faster you'll go even as you slow down. Form is also important should you have to walk. Stay focused on your posture and keep smiling.