Here's an interview with the author of, Nancy Clark's Sports Nutrition Guidebook, discussing hydration and food advice and is with the permission of Human Kinetics.

Having the right bike for you and having it dialed in can make a lot of difference.  It will make the ride performance better all around.  It can also help prevent injuries associated with cycling and cycling position.  This excellent excerpt from Triathlon Workout Planner by John Mora reprinted with permission from Human Kinetics.

Selecting a bike

"If you’ve only recently been bitten by the triathlon bug, the very first, most obvious symptom is an inexplicable need to visit the nearest bicycle shop. Once you’re there, your symptoms might progress toward writing out a check for a thousand bucks, or worse, taking out the plastic. Hold on there. You might not need to shell out four figures at this point.

If you currently own a bicycle and just want to finish your first triathlon, you might be able to get by with what you have until you’re sure you’ll be a lifelong multisport maniac. It’s not uncommon for beginners to use a beat-up old road bike or a fat-tire mountain bike for their first event, and there’s nothing wrong with that. However, if you don’t have a bicycle (or can’t borrow one), then you have no alternative but to look into buying a triathlon bicycle. Also, if you’ve done a few triathlons and are looking for some advice on making your first serious multisport bicycle purchase, the following sections provide some guidance for you.

Tri-Bikes, Step by Step

Making your entry into the complicated world of cycling equipment can be expensive and intimidating. Somewhere among the fancy designs, shiny components, and black rubber is what you need. Without some basic knowledge, a good understanding of your current needs, and a clear vision of what lurks on your triathlon horizon, there’s a strong chance that you’ll purchase the wrong bicycle.

Fear not. Here’s a step-by-step guide to making that first big multisport purchase, with advice from triathlon bicycle dealers, manufacturers, and coaches. Add to that some tales of woe from professionals who can tell you (through their experience) what not to do when you’re making that big purchase, and you have no reason to panic.

Step 1: Set a Budget

Walking into a bicycle shop with no plan can mean walking away with no money. Although most bike dealers will not deliberately take advantage of an eager first-time buyer, by setting a budget you are taking the first step toward controlling a situation that might seem uncontrollable.

A cautionary word about overemphasizing equipment is warranted. “Your best bet is buying a reasonably priced, entry-level bike with a clip-on aero bar,” says cycling coach Bob Langan. “It all comes to this: It’s not the seconds equipment will save you; it’s the minutes a good aerodynamic position and proper training will.”

How much will you spend on your first triathlon bike? Generally speaking, prices for entry-level racing bikes range from $900 to $1,400. Of course, the sky’s the limit on how much you can spend (if your bank account can handle it), but spending more than $1,400 is risky for two reasons:

1. You might not know what you need.

2. You might think you know what you need, but you might be wrong.

Does that mean you should go the other way and get the cheapest two-wheeler you see on the dealer floor? No. Although the frugal side of you might want to buy the cheapest Wal-Mart special you can find, you’ll likely find it to be less than what you need. Better to buy the most bike you can afford and be able to train and race with comfortably, than have to start all over a few months down the road.

Step 2: Don’t Forget Accessories

One common mistake is excluding accessories from the budget. Earmark $300 to $500 for accessories, more if you intend to purchase optional equipment such as an aerodynamic disk, tri-spoke, or deep-rim wheel. Some of the more basic bicycle accessories include the following:

• Frame pump
• Patch kit
• Spare tubes
• Helmet
• Clothing (shorts, jerseys, jacket)
• Gloves
• Cycling shoes (optional)
• Clipless pedals (optional)
• Aerobars (optional, but highly recommended)
• Computer (optional)
• Sunglasses (optional)

As you can imagine, your $900 bicycle purchase can run well into four figures with the addition of these or other accessories. Is all this stuff really necessary? Most of it is. You can’t race without a helmet, and you need the additional comfort and safety that cycling shorts, jerseys, gloves, and the other necessities afford you.

If you intend to transport your bicycle in your car, a roof-mounted bicycle rack can run you well over $500. A less expensive alternative is a trunk-mounted rack. Still cheaper is taking the wheels off your bike and throwing it in the back seat or trunk.

In recent years, many bicycle manufacturers have included clipless pedals, contraptions that attach your shoes to the bike for an efficient, more comfortable pedal stroke, as basic equipment on entry-level road bike models. This addition will save you close to $150 that you might have earmarked for this accessory. (If the bicycle you’re interested in doesn’t include clipless pedals, it’s time to start negotiating with your dealer.) Though many people fear being attached to a bicycle with clipless pedals, you can get out of the pedals at any time simply by extending your heel outward.

Cycling shoes are designed for use with clipless pedals. Cycling shoes are stiff and transfer energy more directly to the bicycle than do rubber pedals or toe straps. Cycling shoes vary widely in price, from $100 on the low end to more than $200.

Aerobars help you slice through the wind. Better aerodynamics with aerobars increases your speed and helps you save energy for the run. As you train for longer distances, this accessory will definitely fall out of the “optional” category and into the “mandatory” list.

Speed Demon Fact

If you recall, Greg Lemond’s historic victory in the 1989 Tour de France came as a direct result of the performance advantage of his triathlon aerobars. Wind tunnel testing has shown an estimated average time savings of five minutes during an Olympic-distance bike leg (40K) when a cyclist maintains an aerodynamic position on aerobars. Other studies have shown that cyclists in a proper aerodynamic position are more relaxed and experience decreased heart rates.

Step 3: Understand the Choices and Know What You Need

Purchase a good racing bicycle that is versatile and durable. Buying an entry-level racing bike that is upgradable can save you time and money in the long term. For example, pioneering duathlete Ken Souza’s first duathlon bicycle was a Nishiki International he bought in 1982 for a scant $175. Though the bicycle served its initial purpose, it was a touring model (a bicycle designed primarily for casual riding) that Souza quickly outgrew. Yet the pioneering athlete who put duathlons on the map continued to pour money into a pocket full of holes. “It was ironic. I was spending all this money trying to upgrade, trying to save a few dollars by not buying a racing bike. I could have bought a real racing bike sooner if I hadn’t tried so hard to upgrade a bike that wasn’t worth it.” So Souza’s experience makes an important distinction—find a good upgradeable bicycle, but just be sure it’s something that’s worth upgrading over a reasonable period of time, You may very well outgrow an entry-level bicycle, but try and find something that will last you for as long as possible.

Souza’s solution to his novice woes was one that you might want to consider if the opportunity arises: “I bought a used racing bike—a Vitus carbon fiber—from ex-pro Mark Montgomery. I think that’s one of the smartest things a beginner can do. You’ll get top-of-the-line gear, you can get a great deal, and it’s usually not beat up.”

Here's what a lot of you are looking for, a basis from which you can build your own triathlon training plan. You probably have questions like; How long do I base train?, At what point do I start to taper before a race?, When should I add speed work? You'll find many answers in Triathlon 101-2nd Edition, reprinted here by permission of Human Kenetics.

"Setting up your triathlon training calendar and log can be the two most important actions you take, perhaps more important than any swim intervals, long rides, or morning runs you do.

Your Triathlon Training Calendar
Your training calendar can be a preprinted calendar, a poster board, an appointment book, or a calendar software program that prints out customized monthly grids. Just make sure that you have enough room to write down your daily workouts. Your training calendar should also be on paper, as opposed to just on a computer screen. Although a software program is great for creating customized calendars, make sure it can print out monthly grids. You want your training calendar to be within plain sight, not hidden away somewhere on a computer hard drive. Dedicate a space for your calendar—someplace that you know you’ll see every day. Once you’ve chosen your calendar and picked a place to put it, it’s time to make the commitment and put pen to calendar (scary, huh?).

Work Your Way Back From Race Day
First, write your race goal on your training calendar. How much time does that give you to train properly? Again, take into account your current fitness level and skills. If you need to reassess your race goal and set your target on something more realistic, now is the time to do it.

Divide Your Calendar Into Phases
Although part II covers training in much more detail, you’ll need to know a little bit about what experts consider to be the optimal way to train. Training in phases or cycles has long been considered the best way to condition the body to the rigors of endurance exercise. Each phase has a specific objective, and the workouts fulfill that objective.

Coaches and fitness experts don’t always agree on the exact number of phases and objectives (largely because training differs among sports and elite athletes require more complex training plans). However, if you are a multisport novice or future triathlete looking for your first finish-line crossing, you should integrate some basic phases into your training calendar. Following is a brief description of each of these phases.

If you think you have a good handle on how much time you need to devote to each phase after reading this section, plan your training calendar accordingly. If you’re super organized, you might even want to use color highlighters to block off phases, using a different color for each one. Don’t worry about writing down specific workouts; that comes later. For now, just get familiar with the phases, objectives, and estimated time frames.

Initiation Phase (Beginners Only)
Objective: Learn a new activity never or rarely performed before.
Estimated time: Depends on level of inexperience. If you are learning to swim the front crawl, this phase can take three months or more.

Base Phase
Objective: Create a foundation of training with gradual, safe adaptation to a physical activity.
Estimated time: Three to six months, depending on current conditioning, skills, and the distance for which you are training.

Speed and Technique Phase
Objective: Increase both the pace you can maintain and the efficiency of your exercise.
Estimated time: Three weeks to several months, depending on current conditioning and performance goals.

Race Simulation Phase
Objective: Boost race day confidence by completing workouts similar to what you will be doing in the event.
Estimated time: One to two months, depending on current conditioning and race goals.

Tapering Phase
Objective: Feel mentally and physically fresh for a race.
Estimated time: One to four weeks before your event, depending on the distance. Sprint-distance races usually only require a week of tapering.

Your Training Log
When you think of a journal or log, the first thought that might occur is sentimentality about the past. Part of the value of keeping such records is to remind you of your accomplishments, but keeping a record of your triathlon training and racing has more practical applications as well.

Training logs can help you avoid injuries and improve your performance. Maintaining an accurate log of your daily and weekly workouts is one of the best ways to keep on track. A log that chronicles the variables that affect your energy level and performance can help you achieve your triathlon goal.

You can purchase preprinted training logs. Some have motivating quotes and pictures and space for many variables. If you’re a computer geek, several workout log programs are available.

There’s no one way to keep a training log. Whatever you think are the most applicable variables are fine. Consider these variables for your own log:

• Hours slept. Current research suggests moderate sleep deprivation has little effect on performance during the adrenaline high of competition. Still, that ragged feeling during a three mile training jog might be the result of too little snooze time.

• Waking pulse. Record your beats per minute when you awake, preferably while you’re still in bed. An increase of more than three or four beats can signal overtraining.

• Distances and times. Tracking correct distances and workout times can keep you honest. It is also your most reliable measuring stick to check your progress.

• Time of day. Studies show that our energy levels fluctuate during the day. As long as all other variables remain the same, you can pinpoint your peak time of day for a workout.

• Intensity. Use descriptive terms or a scale of 1 to 10 (1 is very easy and 10 is extremely difficult). Monitoring intensity levels is a key in avoiding too many back-to-back killer workouts (or in avoiding that crippling disease couchus potatoeus).

• Feelings. Though many things can affect your mood, a change in mood is sometimes a precursor to sickness and an indication of overtraining. For example, irritability can be an early sign that you’re pushing yourself too hard.

• Injury flags. Pay close attention to any unusual pain, especially around the joints where most injuries occur. Note any such aches and pains in your log.

• Weight. Get on the scale in the morning, after you’ve relieved yourself. A 3 percent or more loss of body weight might mean you’ve lost too much fluid. Take an easy day or, better yet, a day off.

• Weather. If you are easily affected by heat, cold, humidity, or other weather variables, keep track of these conditions.

• Notes. Perhaps the best part about keeping a training log is flipping back to read about that special swim, ride, run, or race."

With one sport, you can understand how which days to train hard.  The following is an excerpt printed with permission from Human Kinetics book, Run Strong, by Kevin Beck.  It covers running only but the concepts cross sport lines.  Understanding training rules of thumb will put you on the path to designing your own training patterns.

Based on my experience as an athlete and a coach, I believe that the most valuable tool for any self-coached runner is an outline to guide decisions regarding which workouts are appropriate. The various types of training, ...