Triathlon Wetsuit FAQs

When I’m discussing triathlons with people new to the sport, and even non-triathletes, the subject of wetsuits always comes up. They typically want to know how it makes you faster, when you can wear them, and how much they cost. So let me try to break this down in a Q&A format.

How will I benefit from wearing a wetsuit?
Wearing a wetsuit designed for swimming will make you faster with less effort. The biggest thing that slows swimmers down is drag, and even more specifically, the drag caused by sinking hips. When tired, your hips and legs are not on the surface of the water. Since wetsuits make you more buoyant, you stay on top of the water and create less drag.

Secondly, wetsuits keep you warm. Not all triathlons are in the summer. Water temps can be in the 60s in early spring and late fall triathlons. If you plan on racing these event, you'll want a wetsuit.

When can I wear a wetsuit?
This is easy. USAT has established a set criteria for wetsuit usage. Wetsuits are legal in USAT sanctioned races if the water temperature is 78 degrees or lower. If the water temperature is between 79-83 degrees, you may wear a wetsuit, however, you will not be eligible to win an award.

If the water temperature is 84 degrees or higher, wetsuits are prohibited because you run the risk of overheating. Race officials take official water temperature readings on race morning and make the announcement -- expect to hear a few boos or cheers, depending on the reading.

What kind of wetsuit should I buy and how much do they cost?
There are lots of choices: Blue Seventy, Ironman, Orca, 2XU, Xterra, Zoot, DeSoto, Quintana Roo, to name a few. Each manufacturer has its own sizing chart, so you'll want to try it on before purchasing. Wetsuits are supposed to fit super snug, like another layer of your skin, and there is a fine line between too tight and just right. If you've never tried on a tri wetsuit, I highly recommend you do so before purchasing. Prices range from approximately $150-$550.

Should I get a full suit or a sleeveless?
A wetsuit with sleeves is usually referred to as a full suit. Full suits will keep you warmer and are said to be faster because of the extra buoyancy. They also let less water in at the seals, which reduces weight and drag. The sleeveless wetsuit, usually referred to as a sleeveless or long john, will feel more comfortable in the water than a full suit because you have greater range in shoulder motion. In my opinion, a full suit isn't necessary in Charleston. The average water temps are just too high. With a sleeveless suit, your underarms are exposed to the water and that will help ensure your core temp doesn't get too high.

Do you have any other random tips or advice?
Yes, don’t wear a wetsuit in a pool. The chemicals can cause the seems to come unglued. If your short on funds, Inside Out Sports sells used wetsuits. Lastly, practice getting in and out of your wetsuit. You don't want to negate a great swim time because you couldn't get out of your wetsuit in T1.

South Carolina Ultra Trail Run Series

Anybody up for some trail running? If so, there's a new SC Ultra Trail Run Series you might want to check out. You can find all the details here: http://www.ultrasontrails.com/index.html

This four-race ultra series in its inaugural year. Entry is free (donations accepted) and there are no cut off times. The event dates are:
April 13 - Harbison Forest 50k
May 4 - Boncombe Trail 34 miles
June 8 - Chatooga River 50k
Oct 12 - Swamp Fox Pass 42 miles

All these races are in SC, and the Swamp Fox race starts right here in Awendaw at the Swamp Fox trail head on Hwy 17. You have to be pretty hard core to do an ultra distance event. I hope they draw enough participants to keep the series rolling. The first event pulled in 34 runners, which is pretty good for a first time ultra event.

It doesn't look like they have any kind of team division, so if you're up to the test, you're on your own.

Race Profile: East Cooper Coastal Triathlon (ECCT)

The 4th East Cooper Coastal Triathlon (ECCT) will take place this Sunday morning at 7:30 at the IOP County Park. The air temp should be around 60 degrees in the morning, and reach mid-70s by the afternoon. The water temp is approximately 70 degrees. Not bad, considering the chilly start we had at the first ECCT. Air temps dipped below 40 the night prior to the race, and on race morning, it was mid 40s with high winds. The race director even shortened the swim from .6 to .4. I think the water temp that morning was mid 60s, which was warmer than the air temp, but that offered little solace. The last thing you want to do when you’re standing on the beach shivering, is run into the ocean.

Anyway, let’s take a look at the course.

The Swim
The swim portion of the race is a .6 mile ocean swim. It’s a standing start on the beach, so when the horn blows, you head for the water (check out the picture at the bottom of my blog and you’ll get the idea). Once in the water, you swim out past the breakers to a big, bright orange buoy, then turn and swim parallel to the shoreline with the prevailing current. This is important because if the current is moving, you can fly through this swim. Let's hope it's rolling!

There are five orange buoys along the way to help you keep your line. Don't follow another swimmer without checking for that next buoy because you might be following someone off course. There will be a bottleneck of swimmers at the first buoy, then again at the last buoy when everyone is making the turn home, so just be aware and try not to catch a heel in the nose.

Once you make the turn, you're almost home. If you're lucky, you might catch a wave or two and make up some ground. It's a couple hundred yards to the transition area once you come out of the water, so you'll have some time to unzip your wetsuit and pull it down to your waist. No need to struggle or spaz. You have time.

The Bike
The bike portion of the race is 16 miles. Once you leave IOP County Park, it's out on the Connector to Mount Pleasant. The connector incline on the IOP side is steep, but it's super short. It will slow you down, but you can get to the top in about 30-45 seconds.

Be careful on the decent. You will reach speeds over 30 MPH, which isn't all that fast, but there can be debris like broken bottles and trash on the connector shoulder. You also might have other cyclist passing you, and the road is open to traffic, so you don't want to be dodging and swerving around at that speed. Just be aware of the road in front of you, and whose behind you.

At Hungryneck Boulevard you will turn left and bike about a mile and a half before turning around and heading back to IOP via the connector. Police will be directing traffic at the light, but still be aware of traffic.

You'll follow Palm Blvd. across Breach inlet to Sullivan's Island. You'll probably hit some wind over Breach inlet, but you aren't exposed for more than a few hundred yards. Once on Sullivan's Island you'll loop around on Middle Street and follow Palm Blvd. back to the transition area. The road surfaces on Sullivan's Island can be sketchy, so pay attention. Flat tires are no fun.

The Run
The run portion of the race is 4 miles. They shortened it this year for some reason. It's been 5 miles in previous years. Once you leave the transition, you will head back over the IOP Connector to the finish line at the Shoppes at Seaside Farms. It's a nice run and you can take advantage of the long, gradual decent into Mt. pleasant. There will be at least one water station, but they've moved it around the past few years, so can't help you there. There are typically a lot of people at the finish and hopefully you can kick it home for a strong finish.

Other Info
Shuttle buses will be available for transportation back to the IOP. You'll need to clean up your transition area by 11 a.m. A lot of racers jog back to IOP -- if you need the extra miles. This is not a USAT sanctioned event, so you don't need your card. There are Athena and Clydesdale divisions, as well as a big relay division. Lots of relay teams each year.

There is a cut-off time this year. I think this is the first year they've implemented this, so be aware. If you haven't completed the swim and bike segments in 1 hour 50 minutes, you won't be able to start the run.

You can pick up your race packet on Friday April 18 and Saturday April 19 from 4-7 p.m. at TrySports. The IOP municipal parking lot opens at 5:45 a.m. Transition area opens at 6 a.m.
Packet pickup and body marking will be at the Isle of Palms County Park.

You need to be on the beach at 7:20 a.m. for pre-race instructions. The award ceremony will start around 10:15 at The Shoppes at Seaside Farms. The awards and post race grub have been great each year. Paul King, who directs the James Island sprints as well, knows how to put on a race. He's been doing it for a lot of years.

Good luck and have fun.

Las Vegas Hangover

Having just spent four days in Las Vegas, I’m feeling tired, weak, and hung over. I was going to run this morning, but decided against it when the alarm went off – partly because I need to get my body back on east coast time, and partly because I probably would have hurled up white russians after the first mile. It’s a small price to pay considering all the fun I had, and I wouldn’t be complaining if I didn’t have a race this weekend. That’s right. My taper week for the East Cooper Triathlon consisted of sushi, blackjack, irish coffees, poker, Heinekens, white russians, all-you-can-eat buffets, and little sleep. I’m going to try to hydrate and loosen up this week, but I won’t be in top form on Sunday. At some point, my body is going to punish me for the antics I pulled in Vegas, and I have come to grips that it will probably be very early in the race.

While I did manage to swim laps and then run a few miles on the strip my first morning in Vegas, it just wasn't the same. All I could think of was my terrible luck on the craps tables and how I was going to turn it around playing poker and blackjack. I cut my run short and returned to my hotel. I was showered and sitting at a blackjack table with a cocktail within 20 minutes. It was 9:15 a.m. I love Vegas.

Having said that, I still plan on profiling the East Cooper Triathlon for anyone interested in the course and random race information. I’ll probably post my complete profile by Thursday. If you’re a beginner or doing the race for the first time, the profile will help you get a good sense of the course and how things will go down on Sunday. Hopefully, it will help you relax and answer any questions you might have.

Cooper River Bridge Run 2008

I haven’t run the bridge run since 1999. Don’t get me wrong, it’s a great event by any set of standards. I mean, Oprah’s run it, so it’s legit, right?

In all seriousness, it is the premiere 10k in the southeast, attracting top caliber runners from all over the world. It also attracts friends and relatives who want to come to Charleston and make a weekend out of the race, and of course, crash at your place. For most, it’s a social race. A good excuse to get in shape with friends, and have a little post-run celebration. I’m all for it.

So why haven’t I run it since 1999? For starters, I hate trying to get back to Mt. Pleasant. I tried running back this year, but when I got to the bridge, the cop told me the bike lane wouldn't be open until 12 or 12:30. What?

Also, it can be frustrating trying to get a personal best, or even run your normal pace for that matter. Just too many people. But that's fine. This race is about all the people who don't normally run, the first-timers, the walkers, family and friends, the city, the party, the event.

Get Over It, Get Under It

I ran the bridge this year because I want to do the Lowcountry Splash (2.4 mile harbor swim), which has a “Get Over It, Get Under It” challenge in which you combine your bridge run time with your swim time. That sounds cool to me, so I signed up. My goal was to break 45 minutes this year, which is a good bridge time for me. I planned on running consecutive 7:10 miles, saving a little extra for that last .2 of the run.

My time was 44:14, so mission accomplished. But I'd forgotten just how difficult those first two miles are when you consider all the runners. I think my first mile was just under 8 minutes, and it was all zig zagging and median hopping. Once I got to the top of the bridge and things opened up some, I was able to find my rhythm and cruise.

I probably won't wait another 9 years to run again. That's a long time. I didn't even know you could keep the timing chips. I'm used to turning those in after a race, or paying a $30 fee. I asked several people where we turn the chips in, and they looked at me like I had asked them for a cigarette. Finally, someone clued me in and said, "You keep it man. It's a souvenir." Awesome, thanks for the tip. I'll keep that in mind next year.

The Lost Races (RIP)

It’s always a disappointment when you are filling in your race schedule for the year and you realize that a race you really enjoy has been cancelled. I call these the “Lost” races. Usually, another event will pop up in its place, but you still feel bummed out. You grow attached to these races. You expect these races to be there, even when you can’t, like when you have to go out of town to a wedding or family reunion. Over the years I’ve seen some good races come and go, and I want to pay my respects to some of my favorites.

ACE Basin Triathlon
My brother and I did this race as a relay team in 2000. The format was a 6 mile paddle, 14 mile road bike, 4 mile trail run. There was a festival-like atmosphere with music and food, and lots of fun things for the kids. After the race, most people pulled out their lawn chairs and coolers and enjoyed the afternoon. It didn’t feel super competitive like most triathlons. The vibe was much more casual and low key. Still, there were lots of participants and volunteers. Kayaks were provided. The awards were cool. It was just a well coordinated event in a unique setting.

Altahama Wilderness Adventure Race
I did this race in 2004 with some buddies. We packed up the mountain bikes and headed to Hazlehurst, Georgia for this 8-hour adventure race. A lot of the participants camped out at the race site, creating a good community vibe. The course was awesome and challenging. Post-race food and awards were great. Entry fees were reasonable. Plus, my team won the overall male division, but we weren’t able to defend our title the following year! Alas, all good things must come to an end.

Charleston Collegiate 5K
Charleston Collegiate is a prep school on John’s Island. The inaugural year for this event was 2003. I don't do many 5ks, but I was coming off a marathon training program and wanted to see how my 5k time had improved. I picked this race because of the course. After 1.5 miles on pavement, the course turned down a dirt road and back toward the school, looping around the ball fields and outer edges of the campus and ending in the school parking lot. Have I mentioned I love XC running? Plaques were awarded 3 deep in every age group. Live Oak café (I think it was them) provided a full breakfast, and there was a coffee station! Have I mentioned I love coffee? Anyway, I got the flu the following year and had to miss it. Then a water main ruptured on the campus and they cancelled the event in 2005. In 2006, they replaced the race altogether with a soap box derby race or something. Bummer.

N. Myrtle Beach Triathlon

I did the N. Myrtle Beach Tri in 2007, which I think was its second year in existence. The course was a 700 yard ocean swim, 15 mile bike, 5k. The race director was Mark Horton of the The North Myrtle Beach Aquatic and Fitness Center, and he did a phenomenal job. He had live music and food at registration, a good host hotel with reasonable rates, great awards, lots of volunteers, and the best part, a drawing for a complete tri bike. You should know that there were only 100 or so participants, so the odds were pretty good. This was very nice perk. I was hoping this event would grow because all the pieces are there, but I don’t see it on the calendar this year. I suspect the new TriAmerica National Triathlon Series, which includes a stop in Myrtle Beach on Oct 11, is taking its place. It’s nice to have an event fill that weekend, but I hope it doesn’t discourage Mark from continuing to produce top quality races. I, for one, appreciate his efforts.

Family Circle Cup Triathlon
This was a great race at the Family Circle Cup Tennis Center on Daniel Island that lasted a couple years. The .4 mile swim was in the Wando river. The 15 mile bike took you out to Clements Ferry road and back, then a 4 mile run through the Daniel Island neighborhoods. Another really cool venue that didn't return. I spoke to race director Paul King who said that the tides in the Wando made selecting a date and time difficult. I'm not complaining, because Paul now directs the East Cooper Triathlon, which basically replaced this event. But it was fun while it lasted.

I’ON Man Biathlon
This biathlon (1500mtr swim, 5k) in I’On neighborhood was held every July 4. In all the years it was around, I was never able to race it due to family vacations. Finally, last year, my calendar was clear, but it was cancelled and replaced with the Trophy Lakes 5k. Very disappointing.

RIP old friends. You are missed. Maybe we will meet again.

Race Profile: Charlotte's Finest Duathlon

I’m profiling this event because it features a really cool course, especially if you like trail running and cross country courses. Plus, it’s a duathlon, and I love duathlons.

So let’s get started. Charlotte’s Finest Duathlon (5k run, 15 mile bike, 5k run) is held at the Charlotte-Mecklenburg Fire and Police Academy on Shopton Road. This event usually occurs in the last couple weeks of March, but this year, it’s Saturday April 5. Unfortunately, that conflicts with the Cooper River Bridge run, so I doubt many locals are searching for a race. But if you aren’t running the bridge and you like duathlons, I highly recommend this one.

The course
The run begins in the Academy parking lot and takes you out on the road for a couple hundred yards before veering into the woods. The trail, used for police department training, is mostly single track and not too technical. The pace is fast early on and it's difficult to pass. After 1.5 miles or so you come out of the woods onto the fields, firing range, and obstacle courses used for K-9 training. This is a nice XC section that gives you an opportunity to see the field as you loop around and head back toward the transition.On the last half mile, once you get back on pavement, you hit a hill, and I mean a hill. It's actually named "Bubba." I don't know what the grade is, perhaps 10 to 12 percent, but trust me, they've spray painted the name "Bubba" on it for a reason. On the second 5k it takes all the spring out of your step and makes that final kick to the finish a little more interesting.

The bike course is three 5-mile loops with the entire course closed to traffic. It's rare to cycle on closed streets in Charlotte and this is really a nice feature of the race. With only 4 turns on each loop and a handful of rolling climbs, it's a fast course. After the second turn you can get 30-40 MPH no problem before winding down at the top of the next hill.

Other info
This is a USAT sanctioned event, so you have to have your license, or pay the $10 fee. The field is limited to the first 350 participants, but the average number of racers each year is around 150-175, so I don’t think you have to worry about that. Early registration fees are $40 individual and $75 relay team, but late registration runs $60 individual and $95 relay team. This event benefits the Special Olympics of North Carolina, and donations are welcome.

Beginners should keep in mind that there is a time cut off. It’s a pretty liberal time, so don’t let that be a deterrent. Just be aware that all participants must complete the event in under 2 hours, 30 minutes. This is because they can only close the roads to traffic for so long before re-opening.

So, should you make the drive to Charlotte? I say yes. I'm lucky in that I have friends in the area who I stay with when I want to race up there, but there is a host hotel that offers discounts. Plus, you could make a day of it and hit nearby Renaissance Park and do some mountain biking or play a little Frisbee golf. Lots of bike lanes in Charlotte also, if you wanted to log some more miles for the day.

I really don't have anything negative to say about this event, but I will say, if you plan on placing, don't get your hopes up about the awards. When I did this event in 2006, the awards were Charlotte PD sweatshirts and t-shirts. Hey, I'm not complaining. I'm all about supporting Charlotte's finest.

Upcoming Cycling and MTB events

This Sunday (April 6) is the After the Bridge Run Century Ride 2008. The Charleston Bicycle Company and Running Shop is the primary sponsor.

Distances will be an English Century (100 miles), Metric Plus (73 miles) and a half metric (30 mile) ride. This event costs $30.00, after March 22nd the fee goes up to $35.00 until sold out. If not sold out, day of event registration is possible. Fees include rest stops, Barbeque Lunch (STICKY FINGERS) and a t-shirt for the first 400 registered cyclists. Registration is limited to 500 cyclists.

This event is a fundraiser for the volunteer groups who staff the rest stops and the Palmetto Cycling Coalition. All proceeds will be allocated to worthwhile charities who help make this event possible and make South Carolina a safer place to cycle.

Charleston Bicycle Company will be open the day before the ride and will have packet pickup / rider registration and maps to the start location available. For more info and/or to register, go to
http://www.charlestonbicyclecompany.com/

Other regional events
There are a ton of cool cycling and MTB events coming up in the next couple months in the Rock Hill/Charlotte area. A brand new event called The 6 Hour Grind on the Greenway is scheduled for April 19 on the Anne Close Springs Greenway in Ft. Mill, SC. Even though it’s on a greenway, race organizers describe it as “98% fast and challenging singletrack.” The event is from 11 a.m. to 5 p.m., and is being held in conjunction with the Earth Day. There are 12 different race categories with prizes/trophies going three deep in all categories. This event is sponsored by SouthPark Cycles and www.BlackDogBikes.com.

April 4-6
Rock Hill Omnium
White Rose Sprints on Friday from 6-9 p.m.
Main Street Downtown York, SC
Fast-paced, 500 meter sprint event will pit a small group of racers under the lights of picturesque Main Street in York, SC. Cash prizes and Omnium points kick off the race weekend. Numerous heats will determine a winner in each of a variety of Categories— including Pro 1, 2; Masters Men and Women.

Old Town Criterium on Saturday from 8 a.m. to 7 p.m.
Main Street Downtown, Rock Hill, SC
The second day of the 2008 Omnium features the Old Town Criterium. This all-day event will provide ample opportunities for new and experienced racers to test their skills against racers from all over the country along a 0.8 mile course loop. Downtown Rock Hill provides a great setting for the multi-lap race and is the perfect venue for spectators.

Patriot’s Trail Road Race on Sunday 8 a.m.
Historic Brattonsville, SC
The final day of the Spring Omnium is the Patriot’s Trail Road Race, located in and around Historic Brattonsville in southern York County. This 45 mile, multi-loop race in southern York County allows riders to challenge themselves through rolling countryside. Start / Finish is located at Hightower Hall in Historic Brattonsville. For more info, visit http://www.rockhillbicycleclub.com/

April 12
Race to River
Local bike shops of Columbia will be hosting a XC MTB race for all ages and categories. This is the one and only XC race of the season for the Columbia area. Come help support the positive word of mountain bike riding in Columbia SC. Race Flyer Link: http://cyclecenter.com/page.cfm?pageID=219/


April 27
2008 Charlotte Summer Series Kick-Off
The 2008 Charlotte Summer MTB Series will kick-off at Col Francis Beatty Park. The park rotation for 2008 will be Col Francis Beatty, Renaissance Park, N Meck Park and USNWC. One new exciting thing for the series, we will visit Fisher Farm twice during the series. Two of the N Meck races will be replaced with Fisher Farm. We are also going to be change the Sport Category by adding one additional age group. Info will be posted at http://www.charlottemtnbike.com/

May 3
Giordana Dilworth Criterium
This year, the 35th Annual Dilworth Criterium, presented by SouthPark Cycles, will be part of the USA Crit Speed Week and offer over $12k in CASH! The event will once again feature the neighborhood beer race but this year, it will be held on adult trikes. Go to www.charlottesportscycling.com for more information.

May 4
Uwharrie Xterra
For more info, visit http://www.middleringcycles.com/

May 24 & 25
The BURN 24 Hour Challenge is the Southeast's Premiere 24 Hour Mountain Bike Solo & Team Relay Race featuring an amazing trail system, electronic timing, kid's races, great prizes, the infamous Alien Abduction, and free BURN Energy Drinks throughout the event. We hope you can join us in at Dark Mountain Trails in Wilkesboro, NC on May 24th & 25th, 2008. Details can be found at http://burn24hour.com