Triathlon – you don’t need to be super fit to get involved. We’re always trying to encourage new people into the sport we love, and part of the fun is improving throughout the season.
PREPERATION
Here’re some tips for what you should start organising right now:
1. Do you want to do this as a team or as an individual?
2. Are you going to do the short course or the long course?
3. Training groups/mates
4. Do you have all the necessary equipment for the race?
Did you know these options are available to you:
(a) If you can run and ride but don’t want to swim you can use the time from a swimmer already doing the race and effectively do the race as a duathlon (you don’t need to organise the swimmer – the club will do this for you on the day)
(b) You can have a team of two or a team of three with friends. Decide between yourselves who will do what parts
TRAINING
Plan your training; think about when you can fit in training – is it easier to do first thing in the morning or in the evenings? Would joining our club’s swimming squad or the Road Runners help? Perhaps heading along to Rock N Road’s Social Bike Rides would make training more fun or if it’s getting your butt-kicked maybe you’re in need of a Bootcamp with Red E Fitness? There are lots of helpful resources and groups around town to help you get started.
If this was my first triathlon I would plan to train once every 2-3 days. And I would keep it simple – start out doing what you can. If you can only run 2km, that’s fine for now but aim to go for longer rather than faster.
EQUIPMENT
For the race you’re going to need a swim cap (bright colour for safety purposes in the water), a road-worthy bike (perhaps consider getting a service or safety check before you race), a helmet and good running shoes.
You don’t have to have a flash triathlon-specific bike. Many competitors doing their first race will be on mountain bikes or hybrid bikes. You do have to make sure it is in good working condition – perhaps take it in for a service/safety check and to find out what you should pump your tyres up to.
RACE DAY
What to Wear
If you’re doing the swim, put your togs on and put your cycling shorts on over top (guys will only need to wear their shorts). This way when you get out of the water you can run to transition, put your shoes and helmet on then you’re ready to ride.
Cycling shorts/ knicks are great; they don’t drag too much in the water, provide necessary padding for the cycling and are comfortable to run in. If you are body concious or don’t like wearing lycra, you can put other shorts and a t-shirt on once you’re out of the water – many people do this.
Please note you MUST wear a swim-cap in the water for safety purposes and goggles are up to you.
Socks are optional – it depends how long you want to spend in transition or if you’re going to chance blisters. Cycling gloves are usually considered an unnecessary complication, but sunglasses are really helpful.
What to Eat/Drink
Have a good meal a few hours before the race.
Some people need extra energy during the race. This is usually referred to as a ‘gel’ or ‘gu’ which is a small tube of high-energy food that costs around $3. These are a quick and easy means of getting energy on the go. Also make sure you have a bottle of water for on the bike and some extra for after the race.
Registration
Registration happens before the race. If you’re in a team, make sure all your members are together when registering. After registration there will be a briefing, this is where you will be told race rules and any extra information to be aware of – for example a particularly bad pot-hole or tricky tight corner. Listen carefully.
Rack Your Bike
Setting up for the race is often referred to as ‘racking your bike’. The transition area of a triathlon is identified by a series of ‘A’ frame bike racks that you hang the seat of your bike on. Look around at what other people are doing with their gear. Pick a spot on the rack for your bike, and then very neatly put everything you’ll need for the race next to it. Keep in mind that space is very limited and that this is a very busy and confusing period in the race for you and other competitors.
Next to your bike, set up your gear in the order that you’re going to need it, things to consider are:
Are you going to put on a top and socks? If so you might need a towel to dry off a bit. Are you going to wear bike specific shoes with cleats and change into running shoes?
Race Start
Time to head down to the swim – only take exactly what you’ll be swimming in – don’t forget your cap and goggles.
Transition One
Once out of the water, you run into transition and start preparing for the ride. Some people prefer to be as quick as possible in transition while others like to take their time to dry their feet and get their breath back.
You must put your helmet on before you un-rack your bike otherwise you will be disqualified. Walk/run your bike out to the road way where you have been told it is safe to mount your bike.
Transition Two
When coming back in from the ride, walk/run your bike back in and put it on the rack. Now you can take your helmet off. Don’t take it off early or you will be disqualified.
Get ready for the run remembering to put your helmet/cycling shoes safely out of the way of other competitors.
Post Race
After the race make sure you hydrate well will plenty of water and have something to eat – there’s usually a BBQ at the race. Stick around to support other competitors as they cross the line and also for the spot prize draw.
