Tips for aspiring Triathletes
Race season is around the corner and are you looking for a new challenge?
Many athletes consider racing in a triathlon but have many questions. In this
article, Running Free provides some answers to your questions.
Step 1 – Choose a Race
Congratulations for committing to trying your first tri!
To start off on the right foot, choose a race. Setting a race as a goal will
help focus your training. Many triathlons offer shorten distances or relay
event, perfect for first timers
Step 2 – Gear Up
There are so many choices to choose from and if you are a gear-head, you can
quickly accumulate a lot of gear. Below is a list of some basic pieces of gear
you will require that will not break the bank:
- Swim
: Goggles and a swim suit are a must. Training with a swim cap may
be a good idea as you will be wearing one in a race. If you are thinking of
doing more than one event, consider purchasing a wetsuit. For more toys a kick
Board, paddles or pull buoy will enhance your swim training.
- Bike
: Do not assume you need a custom Italian frame to do your first
triathlon. Your commuter bike, mountain bikes or dusty/rusty 10-speed is fine.
Make sure you have a certified helmet and a water bottle on your bike.
- Run
: A pair of good Running Shoes will do the trick.
- Apparel
: Major suppliers like
Sugoi
have one-piece and two-piece clothing that dries quickly, breathes well, looks
good and can be used for all three disciplines.
If you have these items, here some optional pieces to consider:
Heart Rate Monitor
to measure your level of effort
Lace-locks
to slide your shoes on and off
Fuel Belt
to hold your favorite energy drinks and gels
Sunglasses to protect your eyes from sun, sweat and grit
All gear can be purchased at
Revel Sports.
For bikes visit your local bike store.
Step 3 - Train
Many of you will be juggling family and work commitments and will find it
difficult to set aside a bunch of time to train. Contrary to popular belief, you
do not need more than 3 hours a week to complete your first triathlon
(try-a-tri/sprint formats).
The 1+1+1 formula applies here, that is one session of each of the disciplines
of swim, bike and run. Additional training time is always valuable but not
necessary. To enhance your training time, here are some tips to consider:
- Find a local club to train with or take a triathlon clinic.
- Network at any pool, gym, YMCA, or fitness club for resources
Hire a personal coach.
For many, the swim is the biggest barrier to overcome. Here are some tips:
· Head to your local pool and go to lap swimming
· Join your local master’s swimming group.
- Don’t forget to train your stomach: Try a variety of electrolyte
replacement drinks, gels and bars to see what you like best. Do this in
training first and gauge what your caloric intake is.
Step 4 – Race!
Your first race can be a daunting affair with hundreds of fit, toned
athletes with shiny new bikes. Take a deep breath and tell yourself you to are
fit and toned!
Pre-Race
Every triathlon has a
transition area
– drop off your bike on the bike rack and your
gear
· Proceed through the registration process and get body marked, race bib,
swim cap and your timing chip
· Do a walkthrough of the transition area so you become familiar of where you
will be heading from: the swim and exiting on the bike, bike to run and the
finish line.
· Remember where your bike is relative to the entrance of the transition
area.
· Lay out your bike helmet and run clothes on a small towel you have brought.
This towel will be handy to stand on while you transition.
· Head to the beach area and warm-up!
Race
The race start can be quite chaotic but it can also be a pleasant
experience. Here are some general tips:
- Position yourself in the back or to the sides if you are scared of being
swum over.
- Know where you are swimming to: identify the buoy.
Read the drafting rules for the bike leg and power up those hills
Drink, eat, drink
Make your transitions smooth and efficient
Run hard and drink!
Post-Race
Congratulations! You just finished your first race, now what?
- Stick around for post-race awards and food
Cleanup your gear from the transition area
Stretch and warm-down or you’ll it the next day
Check the real-time results
Next Steps
Doesn’t it feel great? Are you hooked yet? Consider trying a sprint or
Olympic distance race and see how that format feels. For the ambitious, try the
long course format (2k swim/55k bike/15k run) or half-Ironman (2k swim/90k
bike/21k run).
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Revel In Triathlon
