The First Time Triathlete

Welcome to the world of Triathlon……

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.

What 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), petroleum jelly (nipples, underarms, crotch (to prevent chaffing), swim cap (though usually provided)

Bike- Helmet! bike shoes, socks, jersey or singlet, eye protection, water bottle, spare tire/tubes, tool kit, and a pump

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. As 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.

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 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.

For the first mile 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 in most races.

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.

For more first timer info: see www.sportsforwomen.com with 15 timer Ironman finisher Sally Edwards.