The Multisport Report

By Nancy McElwain, MS, JD

The American Heritage Dictionary defines multisport as “composed of, involving, or accommodating several sports.” In this column, “multisport” will generally refer to triathlon and duathlon, but there are other combinations such as aquabike, and the definition leaves the possibilities wide open. This column will keep you posted on what is happening in the local multisport scene. You will find training tips, workout advice, clothing and equipment recommendations, and race preparation ideas.

Multisport has grown tremendously over the last year in Kentucky . The season is longer, there are more races, more types and distances of races to choose from, more participants – both older and younger, and more women. Why are so many people entering multisport events? Maybe you want to bring your fitness to a new level, maybe you want to take on a new personal challenge, or perhaps you want to get the whole family involved in a fun, healthy activity. The biggest reason is that training for multisport is fun – you get variety, not the same old thing.

When is multisport season?

You can now participate in triathlons or duathlons in the Louisville area from February until October. (Don't worry, in February the swim is in an indoor pool.) This year, Todd and Cynthia Heady of Headfirst Performance added 4 new events to their multisport line up for a total of 8 triathlons and 5 duathlons all close to Louisville . In Kentucky , there were about 30 triathlons and duathlons total in 2006.

What distances are the races?

Beginners need not be too intimidated because there are many distance options. The first event in February, called a Supersprint, is a 3 kilometer run, followed by a 6 mile bike, and then a 400 meter swim. If you are interested in longer distances, you can train for a Sprint distance event (usually a .5 mile swim, 12-15 mile bike, 3 mile run), an International distance event (.9 mile swim, 24.8 mile bike, 6.2 mile run), the Half Iron distance (1.2 mile swim, 56 mile bike, 13.1 mile run), and the Iron distance (2.4 mile swim, 112 mile bike, 26.2 mile run). All of these distances are available in Kentucky . Headfirst Performance staged Kentucky 's first ever sanctioned Iron distance event at Lake Barkley on September 24 of this year.

With so many options, more people are getting involved in Kentucky triathlons. Over the July 22-23 weekend, the national TriAmerica triathlon series came to Louisville and over 400 athletes completed a Sprint or International distance race. (Yes, they swam in the Ohio River , and lived!) On August 5, participants younger than 15 and older than 65 finished the 25 th Annual E.P Tom Sawyer State Park Triathlon. On September 23 rd , the Oldham County Supersprint drew a record crowd.

Training advice

If you have just finished a season of multisport training and events, take some time to refresh and rejuvenate. Reduce your training workload for between one and six weeks with little or no set training regimen. Continue to exercise, but mix it up with activities other than swimming, cycling, and running. Take time to recharge your batteries, dream about and plan next year. It will pay off by replenishing your tank with “oomph” to draw upon when you need it.

If you want to begin multisport training, start planning now. What has held you back before? It may be that the swim is a struggle. Winter is the perfect time to develop your swim stroke. Or, if you really enjoy only 2 of the 3 sports, just practice the sports you like. Consider duathlon (run-bike-run), aquabike (swim-bike), or aquathlon (swim-run). Cross training 2 sports along with strength training and stretching will add interest to your routines. From a physical training perspective multisport is good because cross training done properly is easier on the body. From a mental perspective, you will be invigorated with the variety in your training. Multisport may be the answer to “what's next” for you.

Multisport in 2007 will be even bigger – you can be a part of it. Now is a great time to start planning next year's challenges. In November's column, look for ideas to help you through winter training and prepare you for the upcoming season.

Websites for local events:

Headfirst Performance: http://headfirstperformance.com

Oldham County Parks and Recreation: http://199.72.81.162/recreation/

E.P. “Tom” Sawyer State Park : http://parks.ky.gov/stateparks/ep/events.htm

Nancy has a Masters Degree in Exercise Physiology and is a USAT Level II certified coach. She owns Train Smart, LLC, a multisport coaching business that offers individual coaching, swim lessons, and bicycle fitting. She is a 2005 Hawaii Ironman qualifier and finisher and 2004 World Long Course Triathlon Champion. You may reach her at nmcelwain1@msn.com or visit www.trainsmartwithnancy.com.