Run/Walk Sport FAQs
Q. This is my first time preparing for a run event – how do I find the right people to run with?
A. Everyone has a different starting point when it comes to training, and your Team In Training coach will connect you with fellow teammates at training sessions who are at the same stage as you and preparing for the same event. When you head out for runs, your coach will set a tempo that is optimal for your group and your teammates will progress at the same rate to prepare for your big event.
Q. I have a time goal for my running event – how can I achieve it?
A. As an example, if you want to finish a full marathon in 5 hours or less– you would need to average an 11:27-minute mile. However, you should factor in hydration stops and bathroom breaks into the equation – as these will slow your pace on race day and add time to your run. So, to ensure that you cross the line in 5 hours or less, you should try to average closer to an 11-minute mile when training for your event.
Q. I’m starting out as a runner – what do I need to get started?
A. Finding an ideal pair of shoes is the most critical piece of equipment you’ll need – and the best way to find the right pair is to go to a run shop for a professional fitting. Run specialists will put you on a treadmill and analyze your running style to find the correct shoe brand/size to maximize comfort and prevent injury. Outside of shoes, Body Glide helps to prevent chaffing and keeps you comfortable on longer runs – and run-specific shorts will help in wicking moisture away from you to keep things moving fluidly. For longer efforts, having a fuel belt allows you to run with extra water and energy snacks to stay fully fueled during training.
Q. I have some hilly roads in my area – should I add hill training to my routine?
A. Running hills is a great way to test your fitness and add some new challenges to your training, but it’s best to take a measured approach and consult with your coach. Depending on your event weekend goals and experience with running, the addition of hill training can boost your overall strength and cardio performance – especially if your event is taking place on a flatter course. If you are new to running and are looking to steadily build your fitness, then it is best to keep running on flatter terrain to ensure that you do not overextend during training.
Q. I’m ready for race day and want to make sure that I’m properly fueled – how much should I eat and drink?
A. When you’re out on course, you will be hydrating more frequently than eating – as you don’t want to load up with too much food and risk getting sick. You should eat your last meal about 3 hours before you line up – and while running, plan to eat a snack every 45-60 minutes. For hydration, you should start by hydrating regularly 2 to 3 days before your event – and while you’re running on race day, take drinks every 30 minutes from the hydration stations on course.
Cycling Sport FAQs
Q. I’m new to cycling and don’t feel confident going out on long rides – what’s the best way to learn how to ride properly?
A. That’s exactly where we come in! Team In Training’s network of experienced coaches provide you with guidance on bike handling, riding in a group, proper gear shifting, rules of the road and more. Practice makes perfect and we take extra care to ensure that you are completely prepared for your big ride – providing a supportive community of cyclists dedicated to pioneering the next cure for cancer.
Q. I started looking for a bike and don’t know which one is best for me – how do I find the right bike?
A. The best way to find the right bike is to visit your local bike shop for a full bike fitting. Choosing your bike based on your fit results will ensure that you are set up for success – as your personal preferences for riding position and how you plan on riding your bike will help to identify the correct model and size to purchase.
Q. It seems like there’s a lot of equipment options for cycling – what do I need to get started?
A. In addition to finding the right bike following a full bike fitting, cycling shorts with a padded chamois are essential for comfort during longer rides. Clipless shoes and pedals allow you to ride longer with less effort by creating a direct link between your legs and the bike’s drivetrain. To keep hydrated, you should install two bottle cages on your bike and have a small carrying bag under your saddle to store spare parts (inner tube, patch kit, etc.). Finally, make sure that you have a properly-fitted helmet to keep you safe on the road.
Q. I’m looking to get ready for my first 100-mile ride – how am I going to get through it?
A. Team In Training’s approach to getting you ready for your big ride is designed to steadily increase your fitness through midweek rides and weekend rides that gradually increase in distance and intensity. The more you ride, the more confident you’ll be when it comes time to line up on event weekend. When you’re out on course for your big ride, it’s important to take advantage of all the rest stops – be sure to eat a snack at every stop and continue to hydrate when you’re riding. In general, you’ll want to drink one bottle every 20 miles – and eat a small snack every 60 minutes to stay properly fueled.
Q. I used to run and I’m looking for a new endurance sport – how is cycling different?
A. Cycling is a great option for runners looking for a new sport, particularly if you’ve experienced knee problems in the past. Compared to running, cycling is a very low impact sport and puts minimal strain on your joints – while providing an outstanding aerobic workout. Plus, you get a rush of natural speed out on your bike that can’t be replicated on foot – and when you look at the map after a ride, you’ll be amazed at how much ground you just covered!
Triathlon Sport FAQs
Q. This is the first time that I’ve taken on three endurance sports – how am I going to learn each of them?
A. Learning proper technique and form is a huge part of the training that Team In Training’s coaches provide as you start to prepare for your triathlon. Our swimming and running drills are designed to increase your fluidity and maximize performance – keep you fresh over longer efforts to get you ready for race day. We also optimize your bike position by ensuring proper fit and keeping you as aerodynamic as possible to increase your performance.
Q. I have participated in endurance events before, but never triathlon – what should I keep in mind as I start training?
A. Your Team In Training coach will work with you to develop a plan that will get you ready for race day by factoring in your experience with the sport and your event weekend goals. You will gradually build your fitness across each of the sport’s disciplines by increasing intensity in the pool, on the bike and run on the road. It can seem a bit challenging at first, but your coach will develop a routine that is designed to help you achieve your goals – and you’ll have plenty of teammates to keep you focused for race day.
Q. Training for a triathlon can get repetitive at times – are there ways to expand my workout to include other activities?
A. Cross-training is a great way to enhance your training routine while boosting your overall fitness with complimentary workouts. Your Team In Training coach can work with you to build in cross-training efforts into your plan – like variations on your swims, runs and bike rides that include sprint challenges for you and your teammates.
Q. There’s a lot going on in the transition area – how should I prepare to get through it?
A. The transition area is one of the most unique features of any triathlon course – and your Team In Training coach will guide you through what to expect on race day. Prior to race day, you will have a complete checklist of everything you’ll need to have on your bike – including where to keep your shoes and helmet, how much food to bring and more. Plus, you’ll run through simulations that prepare you for heading out on your bike after the swim, along with coming back into the area to finish your race with a run.
Q. I’m ready to take on my first triathlon – how much should I eat and drink on race day?
A. Your pre-race meal should include carbohydrates that you can easily burn out on the course, mixed with smaller amounts of proteins/fats that can provide additional fuel. Smoothies are a great way to blend all of these essential ingredients together before you line up. Out on the course, you’ll want to eat an energy gel on the bike every 45-60 minutes. For hydration, it can be tempting to load up on fluids in the transition area – but it’s best to spread out hydration by taking on a cup of fluids every 20-30 minutes.
Hike Sport FAQs
Q. I am new to hiking and have not been out on trails before – how many miles will I be hiking on each of the trip days?
A. Team In Training’s hike trips provide teammates with a variety of day trip distances to match your preferences for time spent on the trail. Hike distances will range between 3.5 and 10 miles – with groups guided by professionals to set an optimal hike pace for all teammates.
Q. During the hike, how do the guides set the pace and make sure that all teammates stay together?
A. Every Team In Training hike adventure is led by hike professionals who have years of experience on the trail systems that we visit. Also, our guides select meeting points on the trail to ensure that all teammates stay together throughout the hike.
Q. This will be my first big hike – how long do I need to train to be fully prepared?
A. Team In Training’s network of experienced hike coaches provide you with a comprehensive training plan that will get you ready in the months leading up to your hike trip. The plan is designed to steadily build your fitness and gradually increase your time out on local trails to get ready for your hike trip.
Q. I live in a very flat area and don’t have easy access to hiking trails – can I still take part in a hike and be fully prepared?
A. Even if you don’t have a trail network nearby, there are many ways for you to get trail-ready for your hike with Team In Training. The key to preparing for a hiking trip is to be comfortable with walking for miles at a time in hiking boots with a backpack. Your Team In Training coach can provide cross-training workouts and alternative workouts that allow you to simulate trail conditions.
Q. I don’t own any hiking equipment – what are the essentials that I should look for?
A. Your Team In Training coach will provide a complete list of items that you should have for your hike. Finding the right pair of hiking boots is key to ensuring your comfort out on the trail – and it is best to be professionally-fitted for boots at your closest outdoor retailer. Also, you can never be too hydrated when hiking – and there are a variety of backpacks with integrated hydration bladders that provide easy access to water whenever you need it.