Learn about training for a triathlon and other tips on how to get fit from our July 15 live chat. Karen Kovacs, a physical therapist who is board-certified in orthopedics and a certified USAT Level 1 Triathlon Coach answered your questions. Kovacs is the clinical director for Tidewater Physical Therapy Inc.'s clinic in Gloucester Point. She's also a competitive triathlete. Joining her was Connie Maxwell, who has been competing in triathlons (including the Ironman) since 1984 and is ranked All-American. Maxwell is a retired middle school health and physical education teacher.

 Ask the Experts: Training for a triathlon? Or just want to get fit?(07/15/2011) 
10:57
Prue: 
Welcome to our Fitness Friday chat. Today we have two experts to address fitness in general and training for a triathlon in particular.
Friday July 15, 2011 10:57 Prue
10:58
Connie: 
Hey, Prue,

This is Connie...am I ready?
Friday July 15, 2011 10:58 Connie
10:58
Prue: 
Karen Kovacs is a physical therapist board-certified in orthopedics and a certified USAT Level I Triathlon coach; she is the clinical director for Tidewater Physical Therapy's clinic in Gloucester Point.
Friday July 15, 2011 10:58 Prue
10:58
Prue: 
Connie - Welcome!
Friday July 15, 2011 10:58 Prue
10:59
Karen Kovacs, PT: 
Hi, this is Karen Kovacs, Physical Therapist and Certified Triathlon Coach. Thanks for the introduction, Prue!
Friday July 15, 2011 10:59 Karen Kovacs, PT
10:59
Karen Kovacs, PT: 
I'm with Tidewater Physical Therapy at the Gloucester Point Clinic - www.tpti.com. I swam competitively in high school and have continued running and cycling since then.
Friday July 15, 2011 10:59 Karen Kovacs, PT
10:59
Prue: 
Our second expert is Connie Maxwell who is a ranked All-American and has been competing in triathlons since 1984. Welcome.
Friday July 15, 2011 10:59 Prue
10:59
Connie: 
Thanks!
Friday July 15, 2011 10:59 Connie
11:00
Karen Kovacs, PT: 
My focus with training triathletes is on injury prevention and rehabilitation when necessary. I look forward to answering your questions and helping you train for your next triathlon.
Friday July 15, 2011 11:00 Karen Kovacs, PT
11:00
Prue: 
We have both our experts here ready to answer your questions on training for triathlons. I have several emailed questions that we'll get to. But, first, could you tell readers what is involved in a triathlon. What are the distances we're talking about for each segment?
Friday July 15, 2011 11:00 Prue
11:01
Karen Kovacs, PT: 
Sprint. International / Olympic. Half-Ironman. Ironman.
Friday July 15, 2011 11:01 Karen Kovacs, PT
11:01
Karen Kovacs, PT: 
A sprint is 1/4 mile swim, 10-12 mile bike and a 3 mile run.
Friday July 15, 2011 11:01 Karen Kovacs, PT
11:01
Karen Kovacs, PT: 
Olympic - double the sprint distance.
Friday July 15, 2011 11:01 Karen Kovacs, PT
11:02
Prue: 
How many laps would a 1/4 mile swim involve? Are these usually in pools or in open water?
Friday July 15, 2011 11:02 Prue
11:02
Karen Kovacs, PT: 
Ironman is 2.4 mile swim, 112 mile bike and 26.2 mile run. Half-Ironman is half that.
Friday July 15, 2011 11:02 Karen Kovacs, PT
11:02
Prue: 
Readers: We're talking to two triathletes. Ask your questions now.
Friday July 15, 2011 11:02 Prue
11:02
Karen Kovacs, PT: 
If you add up all the distances in the half-Ironman in KM, it's also known as a 70.3.
Friday July 15, 2011 11:02 Karen Kovacs, PT
11:03
Karen Kovacs, PT: 
Connie has participated in all of those!
Friday July 15, 2011 11:03 Karen Kovacs, PT
11:03
Connie: 
I have...I have done more Half IM and 4 Ironman races.
Friday July 15, 2011 11:03 Connie
11:03
Connie: 
I am currently focusing on the sprint and olympic...because I'm old!
Friday July 15, 2011 11:03 Connie
11:03
Karen Kovacs, PT: 
Prue - in most pools, a 1/4 mile swim is about 12 laps. The Smithfield Sprint is done in a pool, which is always a good place for new triathletes to start!
Friday July 15, 2011 11:03 Karen Kovacs, PT
11:04
Karen Kovacs, PT: 
Triathloning is becoming more popular in our area - in Tidewater - because of the emphasis on cross training.
Friday July 15, 2011 11:04 Karen Kovacs, PT
11:04
Prue: 
Can you tell readers where they might find a beginner's triathlon to compete in -- with the shorter distances that you mentioned. When is the Smithfield one
Friday July 15, 2011 11:04 Prue
11:05
Karen Kovacs, PT: 
Smithfield is usually in March.
Friday July 15, 2011 11:05 Karen Kovacs, PT
11:05
Karen Kovacs, PT: 
The next closest sprint - but will be in open water - is in Wiliamsburg, the Williamsburg Patriot's Tri and can be found on Virginia Triathlon Series.
Friday July 15, 2011 11:05 Karen Kovacs, PT
11:05
Connie: 
They can go to Set Up Events.com They put on many races in a Va. series.
I also find races on TriFind.
Friday July 15, 2011 11:05 Connie
11:06
Prue: 
That open water in Williamsburg -- is that a river or lake?
Friday July 15, 2011 11:06 Prue
11:06
Connie: 
James River
Friday July 15, 2011 11:06 Connie
11:07
Prue: 
How do you recommend that people practice for an open water swim. Are there safe places to start?
Friday July 15, 2011 11:07 Prue
11:07
Connie: 
Prue, I see we have a question from Mary...do I answer?
Friday July 15, 2011 11:07 Connie
11:07
[Comment From marymary: ] 
are there any group workouts for triathletes on the Peninsula
Friday July 15, 2011 11:07 mary
11:08
Karen Kovacs, PT: 
Prue - for the open water swimming question. Buckroe Beach in Hampton has a lifeguard and has a designated swim area. That's important for safety.
Friday July 15, 2011 11:08 Karen Kovacs, PT
11:08
Connie: 
Mary, there are not many. Most of us swim with swimmers, bike with bikers and run with runners. As a triathlete..we just put it together...changing shoes!?
Friday July 15, 2011 11:08 Connie
11:08
Karen Kovacs, PT: 
Hi, Mary. Consider Peninsula Track Club or Colonial Road Runners for organized group runs.
Friday July 15, 2011 11:08 Karen Kovacs, PT
11:08
Karen Kovacs, PT: 
Conte's Bike Shop on Warwick Boulevard in Newport News offers organized bike rides.
Friday July 15, 2011 11:08 Karen Kovacs, PT
11:09
Prue: 
Here's a group workout at Tidewater Physical Terapy's new fitness center. http://www.dailypress.com/dp-workout-video,0,63996.tivideo
Friday July 15, 2011 11:09 Prue
11:09
Connie: 
There are also masters swim groups. I know of one at Ft. Eustis and I swim at Midtown
Friday July 15, 2011 11:09 Connie
11:09
Karen Kovacs, PT: 
Thanks, Prue. Mary, our personal and sports performance trainers at the Tidewater Performance Center in Newport News also have a dry-land swimming program.
Friday July 15, 2011 11:09 Karen Kovacs, PT
11:10
Karen Kovacs, PT: 
At my clinic in Gloucester, I also work with runners doing video gait analysis.
Friday July 15, 2011 11:10 Karen Kovacs, PT
11:10
Prue: 
Please give details of these group workouts -- how readers can contact the appropriate places to get started.
Karen -- what is a dry-land swimming program -- it sounds like something I would like as a non-swimmer
Friday July 15, 2011 11:10 Prue
11:10
[Comment From GuestGuest: ] 
How do you learn how to transition from block to block?
Friday July 15, 2011 11:10 Guest
11:10
Prue: 
That sounds like a technical question -- does the reader mean from different exercise to different exercise?
Friday July 15, 2011 11:10 Prue
11:11
Karen Kovacs, PT: 
Prue. The dry-land swimming is strength and conditioning to improve technique specific for swimmers.
Friday July 15, 2011 11:11 Karen Kovacs, PT
11:11
Connie: 
Contact me at Conte's 595-1333. I do the group rides in addition to my on specific interval training rides.
Friday July 15, 2011 11:11 Connie
11:11
Karen Kovacs, PT: 
Also, Prue, on our group training sessions at the Tidewater Performance Center...
Friday July 15, 2011 11:11 Karen Kovacs, PT
11:11
[Comment From GuestGuest: ] 
yes :)
Friday July 15, 2011 11:11 Guest
11:11
Karen Kovacs, PT: 
...our personal trainers emphasize core strengthening, which is important for all three sports in a triathlon.
Friday July 15, 2011 11:11 Karen Kovacs, PT
11:12
Karen Kovacs, PT: 
You generate power from a strong core!
Friday July 15, 2011 11:12 Karen Kovacs, PT
11:12
Connie: 
To transtion from swim to bike and bike to run...practice each once a week. The workouts are called "bricks". Only need to do once a week.
Friday July 15, 2011 11:12 Connie
11:12
Karen Kovacs, PT: 
Transitions are the fourth event in a triathlon!
Friday July 15, 2011 11:12 Karen Kovacs, PT
11:12
Karen Kovacs, PT: 
It sounds silly, but like Connie said, you really do need to practice.
Friday July 15, 2011 11:12 Karen Kovacs, PT
11:12
Prue: 
I think you're talking about sit-ups for that strong core? Any other choices of exercise to get that strength?
Friday July 15, 2011 11:12 Prue
11:13
Karen Kovacs, PT: 
When is the last time you tried putting socks on over wet feet? You do that when transitioning from the swim to the bike.
Friday July 15, 2011 11:13 Karen Kovacs, PT
11:13
Karen Kovacs, PT: 
Transitions can make or break times / placing in an event.
Friday July 15, 2011 11:13 Karen Kovacs, PT
11:13
Prue: 
What techniques are involved in the transitions? Are they part of the overall time for the event? What order are the events held in?
Friday July 15, 2011 11:13 Prue
11:13
Connie: 
When you are doing bricks...the distances do not need to be the entire distance of each...
Friday July 15, 2011 11:13 Connie
11:13
Karen Kovacs, PT: 
Swim. Transition 1. Bike. Transition 2. Run.
Friday July 15, 2011 11:13 Karen Kovacs, PT
11:13
Karen Kovacs, PT: 
Transitions are also referred to as T1 and T2.
Friday July 15, 2011 11:13 Karen Kovacs, PT
11:14
Karen Kovacs, PT: 
Transition techniques...
Friday July 15, 2011 11:14 Karen Kovacs, PT
11:14
Prue: 
Readers: We are talking to two experts in triathlons and training. Ask your questions now.
Friday July 15, 2011 11:14 Prue
11:14
Connie: 
Yes. Transitions are in the total finish time...reason for competitive triathletes to practice.
Friday July 15, 2011 11:14 Connie
11:14
Karen Kovacs, PT: 
...putting on bike shoes and helmet...
Friday July 15, 2011 11:14 Karen Kovacs, PT
11:14
Karen Kovacs, PT: 
...putting on running shoes after the bike.
Friday July 15, 2011 11:14 Karen Kovacs, PT
11:15
Prue: 
Can you walk us through how you transition from the swim to bike to run. What gear do you need to have. What's the hardest? The socks on wet feet?
Friday July 15, 2011 11:15 Prue
11:15
Prue: 
Are you allowed a "pit crew" to make these transitions?
Friday July 15, 2011 11:15 Prue
11:15
Karen Kovacs, PT: 
Connie, you are the expert there on transitions!
Friday July 15, 2011 11:15 Karen Kovacs, PT
11:15
Prue: 
Can't you wear the same shoes for biking and running?
Friday July 15, 2011 11:15 Prue
11:15
Karen Kovacs, PT: 
Prue - there is no helping allowed in a triathlon. The athlete must do it all on their own.
Friday July 15, 2011 11:15 Karen Kovacs, PT
11:16
Karen Kovacs, PT: 
It's part of the fun.
Friday July 15, 2011 11:16 Karen Kovacs, PT
11:16
[Comment From johnjohn: ] 
When should I schedule my first triathlon if I start training now?
Friday July 15, 2011 11:16 john
11:16
Karen Kovacs, PT: 
Regarding the shoes...some people do wear the same shoes to run and bike.
Friday July 15, 2011 11:16 Karen Kovacs, PT
11:16
Connie: 
No pit crew...not allowed help. After swim...helmet, socks(depends on the distance of race), shoes, sunglasses...get bike and go. After the bike....run shoes, run number...go!
Friday July 15, 2011 11:16 Connie
11:16
Karen Kovacs, PT: 
John - I would allow six weeks to train for a sprint triathlon.
Friday July 15, 2011 11:16 Karen Kovacs, PT
11:17
Prue: 
Karen -- can you give a rough schedule over those 6 weeks of training of what you should do each day and how much?
Friday July 15, 2011 11:17 Prue
11:17
Karen Kovacs, PT: 
John - if you are not a strong swimmer, YOU HAVE to practice in open water. It's very different than a pool.
Friday July 15, 2011 11:17 Karen Kovacs, PT
11:17
Karen Kovacs, PT: 
Prue. First - decide how many hours you have each week to train.
Friday July 15, 2011 11:17 Karen Kovacs, PT
11:17
Connie: 
John, depends on current condition...I recommend being able to complete each distance...individually...before participating. Depending on your goals for the race....maybe 6 weeks.
Friday July 15, 2011 11:17 Connie
11:18
[Comment From JewelJewel: ] 
I've been triathlon training seriously, for quite a while now. Swimming 2x/week up to 2000 yards, running 3x/week with a long (10-13) mile run on Sunday and intervals on Wednesday, and biking (25-35 miles) a week. Recently, I have a pain where my right inner thigh meets my pelvis...pulled groin I am assuming. I am having difficulty walking and maintaining normal gait. Please help me to fix as I have not done anything in 3 days and do not want to lose any fitness.
Friday July 15, 2011 11:18 Jewel
11:18
Karen Kovacs, PT: 
Then, plan to train harder for your weakest event.
Friday July 15, 2011 11:18 Karen Kovacs, PT
11:19
Karen Kovacs, PT: 
Jewel, I would have a PT check you out. Sometimes a simple injury is more serious, especially any of the muscles that attach at the pelvis.
Friday July 15, 2011 11:19 Karen Kovacs, PT
11:19
Prue: 
Could you give a Web address or contact group to find a list of local triathlons on the Peninsula?
How does that 2,000 yards translate to laps in a pool? You had said that 12 laps (24 lengths?) is the sprint distance?
Friday July 15, 2011 11:19 Prue
11:19
Karen Kovacs, PT: 
Jewel - also, take the time to heal. Be careful about over-rehab from running with too much biking.
Friday July 15, 2011 11:19 Karen Kovacs, PT
11:20
Connie: 
setupevents.com
trifind.com
active.com
Friday July 15, 2011 11:20 Connie
11:20
Prue: 
So, would you swim one day, bike the next, run the next and so on or are there different things that you should do?
Friday July 15, 2011 11:20 Prue
11:20
Karen Kovacs, PT: 
Training is more than just accumulating miles or distance.
Friday July 15, 2011 11:20 Karen Kovacs, PT
11:20
Karen Kovacs, PT: 
It helps to have a plan.
Friday July 15, 2011 11:20 Karen Kovacs, PT
11:21
Connie: 
Usually, a sprint distanec swim is 500-1000 yds.
Friday July 15, 2011 11:21 Connie
11:21
Prue: 
For all your health news, go to www.dailypress.com/health and follow our blog, Health Notes with its daily updates on local and national health news.
Friday July 15, 2011 11:21 Prue
11:21
Karen Kovacs, PT: 
For example, start on Monday....
Friday July 15, 2011 11:21 Karen Kovacs, PT
11:21
Karen Kovacs, PT: 
...interval training where you work on running short distances for speed.
Friday July 15, 2011 11:21 Karen Kovacs, PT
11:21
Karen Kovacs, PT: 
On Tuesday....
Friday July 15, 2011 11:21 Karen Kovacs, PT
11:21
Connie: 
That's correct, Karen. Once you set your goal for the race...a particular time or just to finish...dictates the training.
Friday July 15, 2011 11:21 Connie
11:22
Karen Kovacs, PT: 
...work on your swim, focus on technique. Don't worry about being fast. Worry about your form.
Friday July 15, 2011 11:22 Karen Kovacs, PT
11:22
Karen Kovacs, PT: 
I agree with Connie. It all starts with the goal you are hoping to achieve.
Friday July 15, 2011 11:22 Karen Kovacs, PT
11:22
Karen Kovacs, PT: 
Your goal may be to complete a tri.
Friday July 15, 2011 11:22 Karen Kovacs, PT
11:22
[Comment From GuestGuest: ] 
Are there any triathlons where you can share the different disciplines -- have one person bike, one run etc.
Friday July 15, 2011 11:22 Guest
11:22
Karen Kovacs, PT: 
Or it may be to place in your age group or become part of the national team, like Connie did.
Friday July 15, 2011 11:22 Karen Kovacs, PT
11:22
Connie: 
Yes. Some races have relays...
Friday July 15, 2011 11:22 Connie
11:23
Karen Kovacs, PT: 
Just to finish up our week sample schedule...Wednesday - bike with a group. Thursday - rest. You have to build in recovery. Friday - run again in the morning and maybe a short swim in the evening.
Friday July 15, 2011 11:23 Karen Kovacs, PT
11:23
Connie: 
I have traveled to Sweden, Denmark and Australia to compete in World Championships...it is awesome because you get to meet other triathletes around the country and other countrys!
Friday July 15, 2011 11:23 Connie
11:24
Prue: 
Readers: Welcome. We're talking to two experts on triathlons - how to train and where to find them.
Friday July 15, 2011 11:24 Prue
11:24
Connie: 
countries...sorry.
Friday July 15, 2011 11:24 Connie
11:24
Karen Kovacs, PT: 
When you are training, don't feel like you have to do an entire triathlon. What you should do is make sure you know what it's like to work out and exercise for the time it will take you to do the entire event.
Friday July 15, 2011 11:24 Karen Kovacs, PT
11:24
Karen Kovacs, PT: 
A sprint tri can take 1 to 2 hours.
Friday July 15, 2011 11:24 Karen Kovacs, PT
11:25
Prue: 
Connie -- You have participated in the most rigorous triathlons in the world. Do you stay at competition fitness level all year round or do you train for specific events.
Friday July 15, 2011 11:25 Prue
11:25
Karen Kovacs, PT: 
An Olympic distance can take 2 to 3 hours. The Ironman takes 9 to 15 hours!!
Friday July 15, 2011 11:25 Karen Kovacs, PT
11:25
Prue: 
What do you eat before an event and how far in advance?
Friday July 15, 2011 11:25 Prue
11:25
Connie: 
Yes. I maintain fitness year round. When I get closer to race season, I do more intervals and speed work that is specific to the race distance.
Friday July 15, 2011 11:25 Connie
11:26
Karen Kovacs, PT: 
Nutrition is part of training. People have to practice what they are going to eat to avoid GI distress.
Friday July 15, 2011 11:26 Karen Kovacs, PT
11:26
Connie: 
I like to train...so it is not hard to train all year.
Friday July 15, 2011 11:26 Connie
11:26
Karen Kovacs, PT: 
You are going to be nervous on race day and you don't want to try anything new that you haven't practiced - including what you eat and what you wear.
Friday July 15, 2011 11:26 Karen Kovacs, PT
11:27
Connie: 
I'm not that conscientous about nutrition...poptarts, pastries, fruit. What you eat the days before a race...
Friday July 15, 2011 11:27 Connie
11:27
Karen Kovacs, PT: 
Training involves periodization. That is, plan for peaks in the effort of your training.
Friday July 15, 2011 11:27 Karen Kovacs, PT
11:27
Prue: 
So what do you recommend on the day of a race? What about hydration too? Say your race is at noon. When do you eat and what? Do you use those restorative gels during the race? (I saw the U.S. women's soccer team usng them)
Friday July 15, 2011 11:27 Prue
11:28
Prue: 
You eat Poptarts and pastries????!!! Not pasta and protein shakes?
Friday July 15, 2011 11:28 Prue
11:28
Connie: 
Yep, periodization. I have used the 3 weeks hard...1 week easy. I have read that masters should follow a 2 week hard, 1 week esy.
Friday July 15, 2011 11:28 Connie
11:28
Karen Kovacs, PT: 
Prue, most races are held in the morning. Most people eat something light and then tape gels on to their bike.
Friday July 15, 2011 11:28 Karen Kovacs, PT
11:28
Karen Kovacs, PT: 
Connie, yes! The two week on and two week easy is great for over 40 athletes.
Friday July 15, 2011 11:28 Karen Kovacs, PT
11:29
Karen Kovacs, PT: 
People underestimate recovery.
Friday July 15, 2011 11:29 Karen Kovacs, PT
11:29
Prue: 
Readers: Ask your questions now about fitness training and triathlons. We're here until noon EST
Friday July 15, 2011 11:29 Prue
11:29
[Comment From leslieleslie: ] 
I'm a weak swimmer. Can you give me some advice on how to get stronger
Friday July 15, 2011 11:29 leslie
11:29
Karen Kovacs, PT: 
Injury prevention is key. You can't participate if you're hurt.
Friday July 15, 2011 11:29 Karen Kovacs, PT
11:29
Connie: 
If I am doing an IM...I plan on sweating 1 liter an hour and need at least 360-400 calories and hour.
Friday July 15, 2011 11:29 Connie
11:29
Prue: 
So how do you get those calories?
Friday July 15, 2011 11:29 Prue
11:29
Karen Kovacs, PT: 
Leslie. Hi! Consider a private swim coach or joining a master's swim team at a local pool.
Friday July 15, 2011 11:29 Karen Kovacs, PT
11:30
Karen Kovacs, PT: 
Fort Eustis and the wellness center have masters teams.
Friday July 15, 2011 11:30 Karen Kovacs, PT
11:30
Prue: 
What is a master's swim team? Don't you have to be good to join?
Friday July 15, 2011 11:30 Prue
11:30
Connie: 
Weak swimmer: Find somewhere you can get technique advice.
Friday July 15, 2011 11:30 Connie
11:30
Prue: 
Can everyone learn to swim sufficiently well to participate in a triathlon?
Friday July 15, 2011 11:30 Prue
11:30
Karen Kovacs, PT: 
For swimming, focus on technique, not just logging miles. Consider a consultation with one of our trainers at the Tidewater Performance Center.
Friday July 15, 2011 11:30 Karen Kovacs, PT
11:30
Connie: 
No you do not have to be good. Coaches will help
Friday July 15, 2011 11:30 Connie
11:31
Karen Kovacs, PT: 
Everyone can learn to swim well enough to do at least a pool triathlon.
Friday July 15, 2011 11:31 Karen Kovacs, PT
11:31
Karen Kovacs, PT: 
Open water swimming requires more training because of currents, waves, temperature and the number of people.
Friday July 15, 2011 11:31 Karen Kovacs, PT
11:32
Karen Kovacs, PT: 
At the recent Buckroe tri, some swimmers were in the water for over an hour because of the conditions.
Friday July 15, 2011 11:32 Karen Kovacs, PT
11:32
Karen Kovacs, PT: 
That can be very scary for a novice.
Friday July 15, 2011 11:32 Karen Kovacs, PT
11:32
Connie: 
I do not like to do open water swims for training because I need to stop every 5 mins. to talk!
Friday July 15, 2011 11:32 Connie
11:32
Karen Kovacs, PT: 
Master's Groups for swimming are for adults. There is usually a coach.
Friday July 15, 2011 11:32 Karen Kovacs, PT
11:33
Karen Kovacs, PT: 
I don't want to turn people off of multi-sport, though. Training and preparation can take away a lot of the fear and unknown.
Friday July 15, 2011 11:33 Karen Kovacs, PT
11:33
Prue: 
I received a couple of e-mailed questions. A couple of people want to know about the use of neuromuscular electrical stimulation devices to expedite recovery time in between racing and training days.
Friday July 15, 2011 11:33 Prue
11:33
Karen Kovacs, PT: 
If you are new to training for a triathlon, again, look for a sprint distance.
Friday July 15, 2011 11:33 Karen Kovacs, PT
11:33
Prue: 
Do you know anything about these devices?
Friday July 15, 2011 11:33 Prue
11:34
Karen Kovacs, PT: 
Prue. Yes. We call those devices NMES.
Friday July 15, 2011 11:34 Karen Kovacs, PT
11:34
Karen Kovacs, PT: 
We use them for physical therapy rehab.
Friday July 15, 2011 11:34 Karen Kovacs, PT
11:34
Prue: 
Thanks for the info on Master Swimming groups -- I'd never heard of that term before. I always assumed that they were for experts and I expect others did too.
Friday July 15, 2011 11:34 Prue
11:34
Karen Kovacs, PT: 
We most often use them to help get muscles working properly again.
Friday July 15, 2011 11:34 Karen Kovacs, PT
11:35
Prue: 
Are those NMES something that a layperson should use at home or should they use them under supervision of a professional?
Friday July 15, 2011 11:35 Prue
11:35
Karen Kovacs, PT: 
NMES is often used on the leg muscles. It stimulates the muscle.
Friday July 15, 2011 11:35 Karen Kovacs, PT
11:35
Connie: 
Veronica: to shave off run time...do speed work...intervals of 1:00 or more faster than your race pace. Then when you do a brick...start your run at race pace to get used to the pace!
Friday July 15, 2011 11:35 Connie
11:35
Karen Kovacs, PT: 
I would only use NMES under the guidance of a rehab professional. Once the muscle is working properly there are more effective ways to get stronger.
Friday July 15, 2011 11:35 Karen Kovacs, PT
11:36
[Comment From veronicaveronica: ] 
How can I shave time off my run?
Friday July 15, 2011 11:36 veronica
11:36
Karen Kovacs, PT: 
If there are questions about NMES, our therapists with Tidewater Physical Therapy are happy to talk with you directly.
Friday July 15, 2011 11:36 Karen Kovacs, PT
11:36
Karen Kovacs, PT: 
Veronica. Integrate interval training.
Friday July 15, 2011 11:36 Karen Kovacs, PT
11:36
Karen Kovacs, PT: 
That means pick up your pace for short periods during your run.
Friday July 15, 2011 11:36 Karen Kovacs, PT
11:37
Karen Kovacs, PT: 
Don't just run slow, long distance.
Friday July 15, 2011 11:37 Karen Kovacs, PT
11:37
Karen Kovacs, PT: 
Say you're running a three miler.
Friday July 15, 2011 11:37 Karen Kovacs, PT
11:37
Prue: 
Here are a bevy of questions that a reader just emailed in. We've answered some of them but .. I like Question 2 for novices.

. 1) I would love to do a triathlon but I am a terrible swimmer…
A) What can I do to become a stronger swimmer?
B) What length of triathlon would be appropriate to start with?

2) As a beginner who isn’t competing to win in a triathlon how can I least annoy the seasoned veterans? (basically how can I stay out of their way? )

3) I feel that my core is weak¿

A) Is core strength important for training?
B) How can I strengthen my core?
Friday July 15, 2011 11:37 Prue
11:37
Connie: 
Once a week of interval training is perfect. Make sure your recovery time between efforts is at least equal to the effort.
Friday July 15, 2011 11:37 Connie
11:37
Karen Kovacs, PT: 
After a 1 mile warm up of slow jogging, run close to race pace for three minutes. Jog for three minutes and repeat that cycle three times.
Friday July 15, 2011 11:37 Karen Kovacs, PT
11:38
Prue: 
I hear so much about interval training -- how long should the speed spurts be and how long should the whole workout be?
Friday July 15, 2011 11:38 Prue
11:38
Karen Kovacs, PT: 
Prue. Only do intervals once a week per sport.
Friday July 15, 2011 11:38 Karen Kovacs, PT
11:39
Karen Kovacs, PT: 
Speed spurts can vary. And should vary, depending on your goal for the workout.
Friday July 15, 2011 11:39 Karen Kovacs, PT
11:39
Connie: 
Question #2: You paid to race like the veterans! The bike is the only place that can be a little hairy...stay to the right and let them pass.
Friday July 15, 2011 11:39 Connie
11:39
[Comment From CarisseCarisse: ] 
What would you say is an average/ball park for the cost of all the equipment/gear to train for triathlon?
Friday July 15, 2011 11:39 Carisse
11:40
Prue: 
Connie -- you also mentioned paying to race. How much do races typically cost?
Friday July 15, 2011 11:40 Prue
11:40
Karen Kovacs, PT: 
Carisse. Hi. Swimsuit and goggles. $70.
Friday July 15, 2011 11:40 Karen Kovacs, PT
11:40
Karen Kovacs, PT: 
Running shoes. $70-$100.
Friday July 15, 2011 11:40 Karen Kovacs, PT
11:40
Karen Kovacs, PT: 
Bike. Free to $10,000, depends on your budget!
Friday July 15, 2011 11:40 Karen Kovacs, PT
11:41
Prue: 
I guess you have to use a road bike and not a hybrid?
Friday July 15, 2011 11:41 Prue
11:41
[Comment From ChrisChris: ] 
What would be the best running glasses to purchase?
Friday July 15, 2011 11:41 Chris
11:41
Connie: 
That is tough. The bike and equipment is the most expensive. A new entry level road bike will start around $800, acessories will depend on need.
Friday July 15, 2011 11:41 Connie
11:41
Karen Kovacs, PT: 
Equipment is important, but you don't need the best to get started.
Friday July 15, 2011 11:41 Karen Kovacs, PT
11:41
Karen Kovacs, PT: 
If you have a mountain bike, you can buy slick tires to make it more effecient.
Friday July 15, 2011 11:41 Karen Kovacs, PT
11:41
Karen Kovacs, PT: 
Don't buy a lot of fancy equipment until you've done at least one to make sure you want to continue.
Friday July 15, 2011 11:41 Karen Kovacs, PT
11:42
Connie: 
Hybrids and Mountain bikes are perfectly fine for sprint - olympic races. Thye just don't go as fast...depends on your goal for the race.
Friday July 15, 2011 11:42 Connie
11:42
Karen Kovacs, PT: 
Chris - there is a new store, Point 2 Running, in Kiln Creek area.
Friday July 15, 2011 11:42 Karen Kovacs, PT
11:42
Karen Kovacs, PT: 
Make sure your glasses will fit under your helmet. Use the same glasses for bike and run.
Friday July 15, 2011 11:42 Karen Kovacs, PT
11:42
Connie: 
Most athletes use what they have to see if it is something they would like to get serious.
Friday July 15, 2011 11:42 Connie
11:43
Karen Kovacs, PT: 
The general manager at Point 2 is an avid runner and can help you.
Friday July 15, 2011 11:43 Karen Kovacs, PT
11:43
Prue: 
I have a long question from an email: I'm a 55-year-old male, 190 pounds; low-carb diet. What do I need to do to lose body fat and build muscle and abs?
He has had thryroid zapped by iodine radiation - he does 1 hour spin and weight training, 1 hour kickbox, 1 hour cardio/core, I hour spin and 40 min cardio on successive days. He has gained 4 pounds and body fat increased 1 percent. He attributes it to lack of thyroid. Suggestions?
Friday July 15, 2011 11:43 Prue
11:43
Karen Kovacs, PT: 
Back to a question about core strengthening.
Friday July 15, 2011 11:43 Karen Kovacs, PT
11:43
Connie: 
We carry a couple of brands of glasses with interchangeable lenses.
Friday July 15, 2011 11:43 Connie
11:44
[Comment From CarisseCarisse: ] 
Awesome! Thank you! :) Oh wow, I DO have a mtn bike. Great! THANK YOU!
Friday July 15, 2011 11:44 Carisse
11:44
Karen Kovacs, PT: 
Working your core is not just doing sit ups.
Friday July 15, 2011 11:44 Karen Kovacs, PT
11:44
[Comment From DonnieDonnie: ] 
What minimum equipment do you recommend for a beginner -- bike, shoes, etc. -- if you're on a budget but still want to be safe?
Friday July 15, 2011 11:44 Donnie
11:44
Prue: 
And the entrance costs?
Friday July 15, 2011 11:44 Prue
11:45
Connie: 
apparel for racing, goggles, bike, helmet, run shoes.
Friday July 15, 2011 11:45 Connie
11:45
Karen Kovacs, PT: 
Prue, on the medical questions, I would consult a physical therapist who will be in close contact with the client's physician.
Friday July 15, 2011 11:45 Karen Kovacs, PT
11:45
Connie: 
The cost for a race...ranges $50-$450.
Friday July 15, 2011 11:45 Connie
11:45
Prue: 
Readers: We have just a few minutes to ask questions of our triathlon experts. Karen Kovacs and Connie Maxwell.
Friday July 15, 2011 11:45 Prue
11:46
Prue: 
Connie -- Do you have sponsors or are these all out-of-pocket expenses for you?
Friday July 15, 2011 11:46 Prue
11:46
[Comment From DonnieDonnie: ] 
Also, what's the minimum amount of time to reasonably expect to commit to training each week for a sprint?
Friday July 15, 2011 11:46 Donnie
11:46
Karen Kovacs, PT: 
In terms of building abs for the 55yo...
Friday July 15, 2011 11:46 Karen Kovacs, PT
11:47
Karen Kovacs, PT: 
....just a reminder, core strengthening involves using those muscles for functional activities. In this case, training for a triathlon.
Friday July 15, 2011 11:47 Karen Kovacs, PT
11:47
Connie: 
I pay out of pocket. A few years ago...when I was in 30's-40's...Conte's Bike Shop sponsored me.
Friday July 15, 2011 11:47 Connie
11:47
Karen Kovacs, PT: 
Donnie - minimal amount for a sprint is 4 hours a week.
Friday July 15, 2011 11:47 Karen Kovacs, PT
11:48
Prue: 
Connie is an All-American triathlete. Could you tell readers what shoes you use, what bike, etc.
Friday July 15, 2011 11:48 Prue
11:48
Karen Kovacs, PT: 
If you have less, that's what you have to work with. That's why you want your workouts to be very specific and productive.
Friday July 15, 2011 11:48 Karen Kovacs, PT
11:48
Prue: 
4 hours sounds really doable --
Friday July 15, 2011 11:48 Prue
11:49
Connie: 
I ride a Kestral Air foil...it is the best TT bike I have ridden so far. Cycling shoes Shimano T52...love them..
I run in Asics.
Friday July 15, 2011 11:49 Connie
11:49
Karen Kovacs, PT: 
TT stands for time trial.
Friday July 15, 2011 11:49 Karen Kovacs, PT
11:49
Prue: 
What about the 5-finger Vibram shoes? I heard that they smell, but would you recommend them.
Friday July 15, 2011 11:49 Prue
11:50
Karen Kovacs, PT: 
Prue - I can only imagine they would be hard to transition into after a bike.
Friday July 15, 2011 11:50 Karen Kovacs, PT
11:50
Karen Kovacs, PT: 
However, there are other minimalist-type shoes.
Friday July 15, 2011 11:50 Karen Kovacs, PT
11:50
Karen Kovacs, PT: 
I would not do a tri barefoot.
Friday July 15, 2011 11:50 Karen Kovacs, PT
11:50
Prue: 
Any advice for the 55-year-old man trying to build muscle and lose body fat with the cardio routine and diet he's following.
Friday July 15, 2011 11:50 Prue
11:50
Connie: 
I saw a couple of men running barefoot in my last race...hmmmm
Friday July 15, 2011 11:50 Connie
11:51
Karen Kovacs, PT: 
If you are interested in that type of shoe for running, Kristina Carter in our WIlliamsburg Physical Therapy clinic specializes in that. www.tpti.com.
Friday July 15, 2011 11:51 Karen Kovacs, PT
11:51
Karen Kovacs, PT: 
I worry about people getting injured because of road surface during a race.
Friday July 15, 2011 11:51 Karen Kovacs, PT
11:51
Prue: 
He said his body fat was 22 percent. What should it be?
Friday July 15, 2011 11:51 Prue
11:51
Karen Kovacs, PT: 
For the 55yo...consult with a physical therapist because of his complex medical background.
Friday July 15, 2011 11:51 Karen Kovacs, PT
11:52
Connie: 
I had a run analysis done a couple of years ago...the video analysis was the best thing I have done for runnin.g
Friday July 15, 2011 11:52 Connie
11:52
Karen Kovacs, PT: 
It's hard to tell what his body fat should be without consulting with the patient, esp with his complex medical history.
Friday July 15, 2011 11:52 Karen Kovacs, PT
11:53
Karen Kovacs, PT: 
For the 55 yo, the Tidewater Performance Center is co-located with a physical therapy clinic for a reason.
Friday July 15, 2011 11:53 Karen Kovacs, PT
11:53
Connie: 
The video analysis shoes haoe you are compensating...where your compensating for muscle weaknesses and what to do to improve.
Friday July 15, 2011 11:53 Connie
11:53
Karen Kovacs, PT: 
We have the therapists and trainers in one location.
Friday July 15, 2011 11:53 Karen Kovacs, PT
11:53
Karen Kovacs, PT: 
They bridge the medical with the training...because it's about the whole person.
Friday July 15, 2011 11:53 Karen Kovacs, PT
11:53
Prue: 
Karen and Connie - In the last few minutes could you repeat your contact information and also give any overall advice for readers wanting to get started on a triathlon.
Also, what is the biggest mistake people make with running? How can you learn appropriate form?
Friday July 15, 2011 11:53 Prue
11:54
Karen Kovacs, PT: 
kkovacs@tpti.com
Friday July 15, 2011 11:54 Karen Kovacs, PT
11:54
Karen Kovacs, PT: 
www.tpti.com
Friday July 15, 2011 11:54 Karen Kovacs, PT
11:54
Karen Kovacs, PT: 
www.tidewaterperform.com
Friday July 15, 2011 11:54 Karen Kovacs, PT
11:54
Karen Kovacs, PT: 
Running mistakes...
Friday July 15, 2011 11:54 Karen Kovacs, PT
11:54
Karen Kovacs, PT: 
...poor form...
Friday July 15, 2011 11:54 Karen Kovacs, PT
11:54
Connie: 
I can be reached at Conte's Bike Shop newportnewsva@contesbikestores.com
595-1333
Friday July 15, 2011 11:54 Connie
11:54
Karen Kovacs, PT: 
...over training...
Friday July 15, 2011 11:54 Karen Kovacs, PT
11:55
Karen Kovacs, PT: 
...and not enough recovery.
Friday July 15, 2011 11:55 Karen Kovacs, PT
11:55
Prue: 
What are the most common injuries from overtraining?
Friday July 15, 2011 11:55 Prue
11:55
Karen Kovacs, PT: 
Tidewater Physical Therapy has clinics in 26 locations. Find one close to you if you want to meet with a therapist - www.tpti.com
Friday July 15, 2011 11:55 Karen Kovacs, PT
11:56
Connie: 
other than muscle, joint and tendon injuries...general fatique
Friday July 15, 2011 11:56 Connie
11:56
Karen Kovacs, PT: 
Prue - hamstrings, quads and other hip muscles.
Friday July 15, 2011 11:56 Karen Kovacs, PT
11:56
Don Mann, Producer: 
Where can someone get a run analysis? At a physical therapy clinic?
Friday July 15, 2011 11:56 Don Mann, Producer
11:56
Karen Kovacs, PT: 
The running analysis can help you improve your form and efficiency BEFORE you get injured!
Friday July 15, 2011 11:56 Karen Kovacs, PT
11:57
Connie: 
The advantage of training for a tri is that you train in the 3 disciplines which helps to avoid overtraining injuries.
Friday July 15, 2011 11:57 Connie
11:57
Karen Kovacs, PT: 
We offer the analysis at the Gloucester Point Tidewater Physical Therapy Clinic, as well as Oyster Point and WIlliamsburg.
Friday July 15, 2011 11:57 Karen Kovacs, PT
11:58
Karen Kovacs, PT: 
Don - also, the short answer is yes. With a physical therapist who specialize in how the body moves.
Friday July 15, 2011 11:58 Karen Kovacs, PT
11:58
Connie: 
At Conte's we do bike fits...make sure you are in your optimal postion.
Friday July 15, 2011 11:58 Connie
11:58
Prue: 
Readers: For all your health news go to www.dailypress.com/health.
Many thanks to our experts today: Karen Kovacs of Tidewater Physical Therapy, which has a new exercise outlet, Tidewater Performance Center. And also thanks to Connie Maxwell, who works with Conte Bikes in Newport News.
Thanks so much for all your expertise and help on training for triathlons.

You make it sound easy!
Friday July 15, 2011 11:58 Prue
11:58
Have you ever run a triathlon?
Once
 ( 0% )
Several
 ( 50% )
I hope to do one soon
 ( 50% )
I don't intend to
 ( 0% )

Friday July 15, 2011 11:58 
11:58
Karen Kovacs, PT: 
WE record you running, look at how you are running and show you where you can improve your form.
Friday July 15, 2011 11:58 Karen Kovacs, PT
11:58
Karen Kovacs, PT: 
Injury prevention is SO important.
Friday July 15, 2011 11:58 Karen Kovacs, PT
11:59
Connie: 
It easy and fun!
Friday July 15, 2011 11:59 Connie
11:59
Karen Kovacs, PT: 
If you can avoid getting hurt, you can keep training and keep racing.
Friday July 15, 2011 11:59 Karen Kovacs, PT
11:59
Karen Kovacs, PT: 
Triathlons are fun!
Friday July 15, 2011 11:59 Karen Kovacs, PT
11:59
Karen Kovacs, PT: 
I hope this encourages people to try a tri!
Friday July 15, 2011 11:59 Karen Kovacs, PT
12:00
Prue: 
Thanks everyone. The chat is now closing. To read the transcript, go to www.dailypress.com/health.
Friday July 15, 2011 12:00 Prue
12:00
Karen Kovacs, PT: 
Thank you!
Friday July 15, 2011 12:00 Karen Kovacs, PT
12:00
Connie: 
See you at the races!
Friday July 15, 2011 12:00 Connie
12:00