Tri-K training leading up to race day

FOLLOW THIS CHART for the final stages of your preparation for the Tri-K.






Darcy Walters

Special to the Record

For everyone who has been following the training schedule, congratulations on completing the first four weeks. You are on your way to a successfully completing the Shoreline Orthodontics Tri-K, the Comox Valley’s annual Sprint Triathlon on May 29.

In the previous article we dealt with getting ready. Becoming accustomed to your equipment, committing to the event and increasing activity levels, all part of the preparation process.  Now that you are halfway through your training schedule you have had eight sessions in each of the three sports.  You have gradually increased exercise time and distance for each discipline. You should be feeling pretty good.

Over the next few next weeks you will work on speed and duration, building on what you have achieved.  This will improve your strength, endurance and confidence.  In the final week of the training schedule the workouts will taper, helping your body to rest and prepare for the big event. As mentioned in the last article, triathlons are all about planning, organization and preparation.

Within the schedule accompanying this article there are a few highlights. In Week Six there is a timed swim.  In this workout you do your warm-up and then swim the triathlon distance, 750 metres, taking note of your time.  At the end of the 750 metre swim get out of the water.  You may be surprised at how much effort it takes.  You are going to have to do this on race day so as with everything else practice it.  Be ready for how it will feel.  If you need to, stop for a few seconds at the end of the pool, get your breath, and then continue.

Another highlight is the BRICK.  See it there on the Saturday of Week Six?  In this workout you ride 20 km on your bike and immediately go into a 5 km run.  After being on the bike it will take your legs some time to get used to running.  You’ll want to go but it will be tough. Try it so that you know what’s ahead.  If you need to walk; walk. Stretch your legs out. Get used to being on solid ground.  Then take off.

A few days before the Shoreline Orthodontics Tri-K you will have to take your bike and helmet to Simon’s Cycles in Comox for a safety check. On Saturday, May 28 there is a race check-in at Shoreline Orthodontics. There you will receive a package including race number, maps, race information, rules, heat information, bathing cap (yes, you have to wear it – everyone will have one on), start times and the all-important T-shirt. Be sure to read the race information; it will tell you when to be at the pool, where to rack (place) your bike, and other valuable information.

Mental preparation includes going through the race in your mind.  Visualizing how you will get out of the pool, move through transition zones, what gear to set your bike up in, how you will look when you cross the finish line.

A few tips for race day.

Use equipment you have trained with. Race day is no time to try a new pair of shoes. However, a good-luck pair of socks from your family won’t hurt.  Stick with the main equipment (goggles, bike, shoes) that have seen you through the training sessions.

Hydrate.  Water and Gatorade – take plenty.

Take a close look where your rack your bike in the transition zone.  The look of “transition” will change dramatically throughout the race.  Bikes and people come and go.  Count the rows, look for colour balloons.

Be safe.  You are sharing the road with other athletes and vehicles.  There are marshals on the course for your safety; obey them

Celebrate!  When you cross the finish line congratulate yourself on the accomplishment you have achieved.

If you haven’t signed up yet for the Shoreline Orthodontics Tri-K all of the information and registration is available online at Print off, complete the registration form and drop it off at the Royal LePage office, 750 Comox Road in Courtenay.

It takes a lot of people to put on an event this size and volunteers are always needed. Anyone wishing to help out can contact Rick Gibson at

Lots to do and think about as we move toward May 29. Be safe, have fun, see you at the finish line!











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