Race Preparation and
Safety
A typical triathlon is three events. Starting with a swim, then a
bike ride and finishing with a run. It is usually done in this order
for safety reasons. Swimming isn't something to be doing when the body
is tired.
EQUIPMENT TO BRING
Swim - swimsuit, goggles, towel (wipe your feet, sit on in transition
area, dry off), sunscreen, possibly a bucket to rinse your feet off,
wetsuit (not necessary if a pool swim), petroleum jelly (for your
nipples, underarms, crotch (to prevent chaffing) swim cap (though
usually provided)
Bike - Helmet! Bike shoes, socks, jersey or singlet, eye protection,
water bottle, spare /tubes, tool kit, and a pump (minor bike repairs
provided)
Run- running shoes, sock, sunglasses, shirt, hat/visor
Misc. - Watch, race number, race information (course map), writing
instrument, identification, money, first aid kit (though EMT usually at
event), fluid replacement drink, energy food, Misc. warmer clothes
(Tights, jacket)
RACING
As far as what to do during an actual race, experience is the best
factor. Ask questions of the athletes around you. Here are some helpful
suggestions:
Plan and pack what you are going to wear and use during the race the
night before. Create a checklist to make sure you haven't forgotten
anything.
Arrive early enough to the race site so you can look around the course
and the transition area.
Leave more time than you think you will need for setting up in the
transition area, warming up and waiting in line for the port potties
(these lines can be long ... and stinky!).
Pool Swim - These
starts will have 4 athletes per lane and you will complete 20 lengths
of the pool (500m). Volunteers will be onhand to count your laps"and
will put a flutterboard in the water when you have 2 lengths remaining.
Please ensure that you complete your estimated swim time on the
registration form. You will be assigned a wave # and start time which
will be posted on the website, listed in your confirmation package, and
posted at the race start. Pool Swims are not a mass start so there is
plenty of room.
Open Water Swim - Swim
starts can be scary, especially if you are not used to swimming in
crowds. Be prepared to be pushed, shoved even kicked or swam over. If
you feel nervous about the close body contact, start off the side or
the back of the pack. Buoy's can be difficult to see when you are in
the water, not like looking at them from the shore line, so look up
every once in a while to make sure you are swimming straight. There is
usually a kayak or boat to help if you get off track. You can stand up.
There is usually no place to change your clothes at Triathlon, so be
prepared to bike and run in your swimsuit. If you are self conscious,
bring a shirt to put on over your suit. Some women are uncomfortable if
chesty. Wear a sports bra under your swimsuit.
Next is the bike transition.
Start
thinking
about what order you will put your gear on as you are
exiting the water. Remember to buckle your helmet before you get on
your bike.
Help - I don't have a bike, or only have a mountain bike!
Clearly having no bike at all is a major hurdle to compete in a
triathlon! However, getting any bike will do for your first event and
some training you'll need to do before you compete. It is very common
to hear people say, "I've only got a mountain bike." You won't be the
only one riding a Mountain Bike and if you have good cadence
(revolutions of the peddles) and a good peddle stroke, pull as well as
push, then you can certainly go as fast as someone who doesn't, but has
a road bike.
Clearly a real mountain bike with knobby tires will cause you to slow
down. The knobbles cause a lot of resistance, as does the width and
pressure of the tire. Look on the tire wall and find the recommended
pressure, if it gives a range then inflate it to the top of the range.
A hard tire will be less comfortable than a soft one, but will have a
lower amount of the tire on the road. You might also want to consider
buying slick tires for your Mountain Bike.
For the first KM or so on the bike, spin an easier gear. This is to get
your legs used to going in circles instead of up and down like the
swim. Get aerodynamic as soon as possible.
Concentrate on the one person ahead of you. After you pass them, start
going after the next person ahead of you. Avoid riding along side of
someone at their speed - either pass or back off, as people have a
tendency to group up and form packs. This is called drafting and is
illegal. Once caught you will be disqualified. You have 30 seconds to
pass an athlete once you are in their 'zone' (3 bike lengths from their
back).
Make sure to drink fluids. Take a full water bottle with you on the
bike and make sure it is empty by the time you start the run. For
longer rides you may want to take two bottles with you. If the swim was
long, you are probably already somewhat dehydrated and you will need to
build your fluid up for the run portion.
Starting the run your legs will probably feel heavy and stiff. Try
shortening up your stride to get
your muscles moving. Again, drink, drink, and drink ... Most people
cramp up or slow down not because they run out of energy, but because
they dehydrate.
The run is the final stage ... Keep positive thoughts and finish
strong. Try to smile, you never know when a camera is on you.
Last but not least, have fun! Triathlons are only as hard as you make
them. If you train properly, you'll stay healthy, be competitive, and
probably end up finding training is just as fun as racing.
THE NIGHT BEFORE
I used to worry about the lack of sleep I'd get the night before a
race. Especially since you will inevitably have to get up early to get
to the race, they often start very early to get people out on the road
before the traffic etc. What research has shown is that it is' not the
night before the race, but two nights before the race that is
important. If you are racing on Sunday, go to bed early Friday, if you
get a good rest then, it won't matter if nerves keep you awake or you
have to get up early to get to the event.
Now is a good time to make sure the car has fuel and is ready to go. No
point in putting additional pressure on yourself driving around trying
to find somewhere at the crack of dawn the next day! You might load up
the car now, especially if you have a garage where it is safe to leave
a fully loaded car.
ON RACE DAY
You might want to print this and take it with you on race day!
Next, check what day you have to register! Races require you to
register weeks before the event. : Check if there is a registration
cut-off date or until the event fills!
Before you go to registration, or after registering and before you go
to the transition area, check your bike over. Tires inflated? Wheel
bolts done up? Is the bike in an easy gear to start cycling? Handle
bars straight? Saddle the right height? - In general, nothing moved or
damaged in transportation, its better to fix it here and leave your
tools and pump behind in the car.
REGISTRATION
Once you've arrived at the event location, check out two things. One -
where registration is; two - where the transition area is. Most races
require that you 'check in' to obtain any last minute information, get
your body numbered (you will get to 'strip' in front of some stranger!
They will require an arm and a leg)
If you are even slightly shy, travel to the event in your race suit
with some clothes that can easily reveal your upper arms and thighs.
Second, make sure you know if you have any outstanding payment to make.
This can happen for a number of reasons, especially at big events! Make
sure you have sent in the appropriate amount or have paid at the
pre-race package pickup.
TRANSITIONS - BEFORE THE RACE
Most races have no fixed position on where to put your bike and stuff.
If the choice is left to you, you can decide based on your own
preferences, provided you turn up in time to have a choice! You might
want to put your bike and equipment as close to the entry point where
you run in from swimming - this helps you find your stuff when coming
slightly confused and out of breath from the swim. Or as close to the
exit point for the bike as you can. If transition is on concrete and
you're using cycle shoes with cleats ... less chance of slipping over
with shoes on!
There are some rules about Transition areas. No nakedness, while this
might be good fun, off with the swimsuit, it's actually against the
rules ... never seen anyone naked and therefore can't judge if it would
be enforced; No marking your area. This means no flags, no balloons, no
chalk on the floor etc.
So the trick is, find your space. Start by putting your bike on the
rack. Do this by either hanging the handlebars or over the bar and
trapping the space between the bars and the brake handles.
Alternatively, reverse the bike in, lift the front of the saddle on to
the bar.
Having put your bike in place put the rest of your stuff down in
reverse order. That is bike helmet down on the bars or the saddle,
glasses on the helmet, finally your race shirt on the rear or front
wheel.
RACE NUMBERS
You will have one race number. This needs to be clearly displayed,
check the rules. Your best bet is to use a 'race belt'. These can be
expensive to buy ($15-$25), elastic belts with a clip fastener and
special fixings to allow you to attach your race number(s). Have it
facing the back on the cycle, and the front on the run. You don't need
to swim with it!
So, your bike, helmet, glasses, and top is in place. What's next? Next
I'd suggested claiming your piece of ground on one side of your bike.
Lay a towel out as distinctive as possible. On top of the towel lay you
running shoes, your bike shoes and any other gear.
Many people put Vaseline or talcum powder in their running shoes and
bike shoes to make it easier to get their feet in. Many also have
elastic laces with lace locks for their running shoes. No tying laces
when you come to running, just jam your feet in, pull and go. If you
want to wear socks, that's fine, it will slow your transition down
either in T1 before the cycle, or in T2 before the run. You decide, but
practice, your first race is no place to get blisters from old shoes
you've never worn without socks!
The only other thing you may want to consider is if you are going to
start the cycle with your shoes already mounted in the peddles. This
really doesn't save a lot of time in a 1-hour race and even less in a
2-hour race, it also needs lots of practice.
.
Leave your cycle and running shoes near the front of your towel but
leave a few inches to stand on as you get there from the pool to dry
the bottoms of you feet. Put talc or Vaseline on them now if needed,
loosen your elastic laces, if you use lace locks.
WORKOUT YOUR EXIT/ENTRY
This is sometimes the most complex part of a Triathlon. Where do you
come from to get into Transition, once ready where do you go to get
out? Is it the same for the bike and the run? Often you'll run in one
end from the swim, run out with your bike, cycle back in another place,
run out another ... Now is the time to work this out. If in doubt ask,
if the person you ask isn't sure, ask someone else ... Also, find out
where the bike mount and dismount points are. You won't be able to ride
in and out of the transition area for safety reasons. Find out where
you get on your bike and where you get off on your return. The last
thing you need is someone yelling at you.
RACE DAY
Now is the time to have a last tinker around with things, anything out
of place? Know where everything is? Forgotten anything? Don't be afraid
to ask for things, triathletes seem to be naturally generous people,
also there will often be local shops where you can get stuff easily and
sports shops that have mobile expos at races for forgotten or lost
goggles etc.
Strictly against the rules, but often seen at smaller races, people
leave their t-shirt. a towel and running shoes somewhere near the exit
to the pool. While this isn't strictly against the, what is against the
rules is having someone give you anything. This is classed as outside
assistance and you could be given a time penalty or disqualified.
FOOD, DRINK...
What do you do about food? Lots of opinions - lots of choices.
For a standard/Olympic distance race many take an energy bar that they
try and to eat half on the bike, the other half as they start the run.
For drinks, don't be tempted to scrimp here. Water is useful before the
race, but no real substitute for a "carbo" drink, especially for
standard/Olympic distance races. There are many, many types of drinks.
Most are supplied in powder form and you make the drink yourself. You
should make sure you have two bottles, one to sip from before the race,
during the race and the second for after the race. On of the best on
the market right now is G-Push (but we're biased). Try them all and see
what you like.
TIME TO START
Check when you are due to start. This will normally be indicated on
your race pack or posted at the start area. You should be registered,
changed and ready to go at least 15-minutes before your start time.
This will be especially important for your first couple of races. Watch
what goes on. How they are starting people, 'which direction people are
swimming in pools, etc. etc.
Again, it's not clear that you can or cannot .warm-up before you start
the swim. You'll just have to watch what others do. Most open water
swims have some scope to warm-up, most pool swims do not. If you cannot
warm up in the water, at least loosen-up your shoulders and legs.
Stretch.
Find your way to the start lane, entry point for outdoor swims etc. get
your goggles ready and on. I make sure I put some water over my face,
on the back of my neck etc., rinse my goggles in the water this seems
to help get a better seal and also to reduce fogging. Finally, LISTEN
for your instructions from the starter.
OUT OF THE SWIM
Most pool races will have people to count lengths, as you get to the
end of your lengths, typically 400m but sometimes 750m, there will be
someone to signal that you have 2-lengths to go. Irrespective of what
you make the count, now is the time to go for it and finish the swim as
best you can. For some, this may mean easing down a little. If it's a
pool swim you'll be expected to haul yourself out of the pool, if its
an open water swim, there will almost always be someone to help you.
The exception to this seems to be races where the swim ends on the
beach.
Once out of the water watch as you run to Transition-1 (T1 be careful
running indoors not to slip, also watch for any temporary mats as these
may also become slippery when wet. Somewhere between getting out of the
water and getting into the transition area there will be someone to
take your number, if you know where they are, make sure you get
recorded by calling out your number as you pass.
For an open water swim with wetsuit you have a couple of options once
you are out of the water on where to take off your wetsuit. Again,
practice makes perfect and it is something to have a look at and decide
before you start the race. Most people will run, and while running
remove the top half of their wetsuit. Zip undone, arms out, body of the
suit pulled down, the when in transition you can step out of one leg,
stand on the leg of the wetsuit and pull the other leg out. The
alternatives to this are to find somewhere quiet just after you get out
of the water, stop and take the wetsuit completely off and then run to
T1. The final alternative is just to run flat out to T1 and completely
remove your wetsuit there. Whatever you decide to do, make sure you
understand how your wetsuit does up, what overlaps what, where the zip
is etc. If possible, look at a the same wetsuit on someone else, when
it comes to taking yours off, picture the back of the suit in your mind
as you undo it.
T1
As you run into T1, concentrate on what you have to do now ... don't
worry about what you have to do in 3-mins, 5-mins. how well you did on
the s\vim etc., FOCUS. Find your bike, throw you swim goggles down,
first shirt, then shoes, then helmet. You must, must, must put your
helmet on and fasten it up before m9vin9 your bike at all. Put glasses
on (if needed) take your bike and head for the exit from T1. There will
almost always be a formal mount line, you should have established this
prior to the start.
ON YOUR BIKE
At all times on the bike section please take the utmost care. Watch
what YOl:J are doing, where you are going, just because you are in a
race is no excuse to take a gamble with the roads and other road users.
Try to drink. It is better to sip than gulp. Watch for Marshals,
especially at traffic lights. If the light is red and you don't stop
you will get disqualified, but worse than that you could get hurt!
Another rule that will be new to you in Triathlon is drafting. In
essence, imagine a zone, 3 metres wide by 1 D-metres long. You
cannot get inside the zone of the rider in front unless you are
passing. If overtaking then you get 30-seconds to complete, if you
can't you have to drop back outside the zone. Once passed, it is the
overtaken rider’s responsibility to drop back out of the draft zone.
This is a firm Triathlon rule for pretty much everything but
elite/professional races where drafting is allowed. Drafting is
monitored by "Draft Busters" on motorcycles, If you are caught drafting
you will be subject to a two-foot penalty. Which means you have to come
t6 a stop, get off your bike and put both feet down. Drafting is
considered a "religious" issue in Triathlon by those who started the
sport, it's not just cheating!
As you return to the T2 start point you will be required to dismount at
a specific point. Triathlon rules say this is a 3-metrezone, which
strictly means you need to be off your bike completely within 3-metres
of the dismount line. You can run or walk from there to your rack in
transition.
T2
Once you are in T2 make sure you rack your bike before undoing and
removing your helmet. After that it's a quick change of shoes, maybe
grab a drink and off you go. The run is the least complex part of
Triathlon, just make sure you know where you have exit the transition
area.
RUN FOR YOUR LIFE
Not much to say or add here. If this is a standard/Olympic distance
event then you might want to take a drink bottle along with you and
possibly an energy gel or bar, if you are just an average athlete it is
likely to be 2.5-3-hours before you finish a standard distance event
(half that for a sprint or shorter!), that's really hard work and you
will not only get hungry and weak but you will be exhausting your
energy reserves by the end. What ever you eat/drink on the run, do try
it out before hand, don't use the race for practice. Also, don't be
ashamed to walk if get really d. When you finish it won't be important
that you walked or not, you will be in a very, very elite number of
people who've managed to complete this type of endurance event. Walking
just gives you something to improve on next time!
AFTERWARDS
Again, some basic things to do here. Before the race when checking out
transition you should have established when you could remove your
gear/bike etc. Don't be surprised if there is a long wait at big races.
At smaller races it shouldn't be a problem, just make sure that you
watch out for people still competing! Most races will only let you in
and out of transition with a race number that matches the one on your
bike! Even if you can't remove your gear straight. afterwards, now is a
good time to collect up your stuff and pack your bag.
You are then free to hangout and soak up the atmosphere, especially if
you got an early start, many of the fastest competitors will still be
out on the course and it really is a great sight to see really fast
people racing at the end of an endurance race!
Many races will have product Expo's or at least some vendors with
stands full of Tri gear. Many races also offer very reasonably priced
pre/post chiropractic massage. A great way to wind down after a race!
GOOD FORM
So, your first race is over. What was the most important part of the
race? Actually one of the most important parts of the race are all the
volunteers and organizers who put the race on, without them you
couldn't have done it. Take the opportunity to shout thanks to them as
you pass them on the ride and the bike, find an organizer after the
race and simply tell them "thank you". If something goes wrong during
or after the race, with the race or the results etc. Keep your cool. No
matter how upset you are, no matter how important the race was for you,
it was more important to them for it to go right for everyone. Try to
resolve any problems or issues by asking reasonable questions, not by
making unreasonable demands or assertions. If you have comments,
or suggestions, please let the organizers know in a CONSTRUCTIVE manner.
Have FUN!
General
Gear
Sunscreen
Towel for Transition
Warm-up/Cool-down clothes
Race Information
Race Number
Sports Drink
Energy Bars
Sunglasses
Sports Watch
Pen & I
Swim
Goggles – extra pair in case of damage
Wetsuit
Swim suit/Singlet
Swim Cap
Vaseline
Extra Towel
Bike
Bike
Bike Shoes
Helmet
Spare Tire/Tube
Pump
Water bottles
Bike shorts
Arm Warmers (clothes, jersey)
Socks
Run
Running Shoes
Cap/Visor
Shorts
Water bottle holde
Post-race
Change of clothes
Sandals/Shoes
Band Aids
Food/Munchies
BBQ provided for participants
