The TriNordique Winter Triathlon can be summed up in one word,
"Challenging". The weather could not have been more perfect, with temps in
the low to mid 20's and no wind.
Athletes were challenged by an anything but easy course of freshly groomed
trails. Many racers quickly discovered that winter triathlon requires some
different equipment and skills not associated with normal triathlon. Good
spirits, guts and sheer will power carried athletes through the day.
The race staff was challenged with executing a first time event. Lessons
were learned and preparations for a modified/"easier" and better marked
course are already in the works.
In the end a good time was had by most. Winter triathlon and Minnesota seem
to be a perfect fit. The staff at TriNordique look forward to next years
event and showing off all of the changes and improvements learned from this
years race. Thank you to all our 2009 racers!
Register Online NOW for next year ACTIVE.COM!
The Trinordique Winter Triathlon, Kids Race and Relay will be held on December 19, 2009.
Please contact trinordique@gmail.com for more details.
Distance and course description
RUN: 7.6k
Hard packed snow, groomed for cross-country skiing. Regular running shoes should be fine but remember to wear some warm socks!
BIKE: 12k
Hard packed snow, and paved trail. Helmets are mandatory.
SKI: 7.5 k
On a trail, groomed by the best, the final leg of the race will bring you a full three loops of the 2.5 k manmade portion of Elm's trails. Elm Creek does rent skis if needed.
WINTER TRI 101
Below are helpful hints to get you started with winter triathlon training. It is a great way to break up the monotony of indoor workouts for those who live in climates with a real winter season.
Running
Equipment - Trail shoes, cross country spikes, and regular racing flats equipped with sheet metal screws (1/8 inch) are the best choices for winter triathlon. As the footing on snow is somewhat challenging, racers will want a relatively supportive shoe. Some even wear cross-country spikes for extra grip. One way to get extra traction is to drill 8-10 sheet metal screws - 1/8 of an inch - into the bottom of an older pair of running shoes. This trick is also great for running in areas with lots of ice in the winter. Snowshoes are not allowed.
Technique - Running on snow is not significantly different than running on hard ground. Keeping a relatively high turnover and using a mid-foot to fore-foot strike is optimal. Over-striding can cause you to punch into the snow each step. When possible, follow the footsteps of a runner ahead of you.
Cycling
Equipment - Any mountain bike with large width tires (at least 2.0 in, 2.2 to 2.4 inches recommended) and aggressive tread will work well. Run relatively low tire pressure, down to 15-20 psi! Tires with spikes are legal, though most competitors shun their use because of the additional weight. Helmets are mandatory.
Technique - Mountain biking is a balance sport, and in the snow it requires even more balance than ever. Occasionally, to avoid spinning your rear tire, you may need to push a slightly larger gear than normal. Staying relaxed and not over-steering will go a long way toward keeping you upright.
Skiing
Equipment - Classic or freestyle (skating) technique are both allowed, though most serious competitors use freestyle technique as it is faster. Athletes wear Nordic ski suits or tights and long sleeve jerseys, gloves, and hats or head-bands depending on conditions. A supportive boot, poles and skis that are the appropriate length and stiffness, and proper preparation of your skis (i.e. waxing) are the key elements and equipment required to ski.
Technique - Your finesse, and not your fitness, will be the key to skiing fast. In winter triathlon, the most technically and aerobically taxing event is placed at the end; making for a challenging situation. Practicing your balance and specific ski techniques are paramount to becoming an efficient skier. Skiing without poles is an excellent drill to improve your ski technique.
Transitions
Run to Bike - Be sure that your bike equipment is easy to use with gloves on! Putting on a heavier glove and/or jacket for the bike section is often necessary to stay warm.
Bike to Ski - You are allowed to ski with your bike helmet on, but it's not cool. Ski boots are not the fastest or easiest shoes to take on and off, and you must carry your skis and poles out to the mount line. Practice makes perfect!
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