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Triathlon as a sport has steadily gained in popularity since its inception. The first Ironman Triathlon- which consists of a 2.4mile swim, 112mile bike and 26.2mile run- was held in Hawaii in 1978 and of the 15 men to start the race, only 12 finished. By comparison, tens of thousands of triathletes now vie for a spot at the starting line for the same race and 31 years later, only 1800 athletes are permitted entry. Today the sport offers a variety of distances all containing the same three disciplines: swim, bike, and run.

 

While you may not be ready for a full Ironman, if you think that 2010 will be the year of your first triathlon, read on. We’ve provided some tried-and-true race tips, and devised a training program to get you prepared for your inaugural race. But be warned: it’s absolutely addicting.

 

Swim

The first rule of open-water swimming (read: non-pool swimming) is to be prepared. In a pool environment, you have the benefit of lane lines to guide you and walls on which to rest. Open water is a different animal entirely, and a bit like combat swimming.

 

If you are not a strong swimmer, it is always best to position yourself at the starting line off to the side a bit, rather than in the middle of the pack. When the starting gun goes off, the swim is pure mayhem. If you get caught in the commotion, it can be overwhelming and scary. So, do yourself a favor and enjoy the benefit of a bit of room to move. Start off to the side and realize that the extra few seconds you hang back to let the pack take off will more than likely be recouped during a successful swim leg. Open water swimmers are notoriously aggressive racers and if you should find yourself near the front of the starting line when the gun goes off, prepare to be trampled.

 

The second key for beginners is to be sure that you’ve done at least a few open water swims before the race.  One of the biggest mistakes that new triathletes make is doing all their workouts in the pool and never swimming in open water.  Open water swimming is a lot different than the controlled environment of the pool, and not all things are equal.  There are a few things that can help make your open water swimming experience during your triathlon a good one.  

Try swimming where the race is going to be held.  Lots of event organizers even have pre-race swim course reviews.  This would allow you to find out what direction you will be swimming, what the water is going to be like, how far it is, and what to expect in general.

 

Sighting is an open water swimming technique that is critical to staying on course. It is very easy to let adrenaline take over, put your head down, and swim- without any regard for navigation. It’s easy to get off course, only to have to cover extra distance to get back on track. Sighting is the technique of periodically lifting your head out of the water while taking a breath to look for the closest buoy, and should also be practiced in the pool prior to the race. Most triathlon swim courses include a series of buoys in the water to the mark the course. Triathletes must swim around these buoys, in order, and back to the swim finish line. By looking for the buoys, in order of placement, you will know you’re headed in the right direction. If you’re not strong enough to lift your head out of the water and not break your swim stroke, try inserting a breaststroke pull every 6-8 strokes to sight the buoy.

Be aware of which direction the sun is on race morning. It may sound insignificant, but if you’re in the middle of a lake or river and headed directly into the sun, it can be blinding. Dark goggles work well to eliminate the glare of the sun.

 

Bike

Once you’ve completed the swim, it’s time to head out on the bike. For the beginning triathlete there are a few key elements that will help you through the bike course successfully.

 

The first and most important tip is to be aware of the traffic and other cyclists around you. Few races are held on closed bike courses, which means you’ll be riding with traffic. Be aware of the rules of the road and use caution.

Have your bike checked by a mechanic before the race. Tires wear down and pressure must be checked, your chain must have adequate lubrication, and secure cable housing are just of the few things that should be addressed to make sure they are functioning properly before the big day.

 

Be sure to take repair equipment with you, and know how to use it.  A tube, pump or CO2 cartridge, and tire levers are a must.  You don’t want something like a flat tire to prevent you from accomplishing a goal that you have worked so hard to achieve.  If you haven’t changed a bike tire, your local bike shop should be able to show you. Many races have a bike mechanic at the ready before the race starts.

 

Remember that even though you may have entered a “sprint” triathlon, they are endurance events and you are likely experiencing a bit of fatigue after the swim. At a minimum, the bike leg will likely be about 15 miles, so be sure to pace yourself accordingly.  The tendency is to get excited when you get out of the water and start out on the bike.  Make sure you don’t use all your energy in the first few miles.  Seasoned athletes often break the course up into thirds.  The first third of the bike leg is just about getting comfortable, taking in some fuel, and getting the blood flowing back to the lower extremities after being horizontal during the swim.  The second third is about picking up the pace and establishing a rhythm.  Make sure you are working hard but not pushing what is called the “red line”.  Make sure you are relaxed and the legs are doing the work.  If you are moving all over the bike you are using energy in getting blood to muscles that don’t really need to be working.  Stay steady and smooth and allow the legs to do the work.  A proper bike fit can really help with this.

 

The last third of the race is about pushing the limit a little.  Give it some gas!  Also, start thinking about what the transition area looks like.  Are you coming in the left side or the right side?  Do you know how to get off your bike at a high rate of speed?  Do you know where the dismount line is? Do you need to take in some more fuel before the run leg?  These are all things you want to address before you get to the transition area.  Start spinning the legs faster, not harder.  Let them loosen up a bit.  You are about to start the run so you want those legs to be loose and not heavy.

 

Run

Proper running shoes and proper running technique are a big part of a successful, and enjoyable, run.  Keep in mind that you just finished swimming and biking.  If you have any asymmetries in your run, this is where they are going to be noticed, as you are at one of your highest levels of fatigue at this point.  A good running store as well as a local Physical Therapist should be able to help you make sure you don’t have any problems that need addressing before the race.

 

A “brick” workout doesn’t sounds like fun for most, but they are challenging and a useful training tool. The term “brick” refers to a workout that combines a bike ride immediately followed by a run. The purpose is to simulate race conditions and the fatigue that occurs from transitioning from one muscle group to another. When you cycle, you rely heavily on your quads, and when you run, your hamstrings kick in.  For most, the first 100 yards of the run can feel as though your running through molasses as the muscle transition takes place. Brick workouts help to alleviate this by training your muscles so they are ready.

 

A brick is a workout that is best used, depending on the event and your level of fitness, between 12 and 14 weeks before your race.  Your first brick should be an easy one;  an easy bike ride immediately followed by a light run.

As you get closer to the event start making your bike brick workouts a little harder.  About two weeks before your event make both your bike and your run good efforts at fast tempos. This will help prepare you both mentally and physically for the bike / run transition.  

 

Transitions:

The transition area is the staging area for all of your gear and space is usually allocated on a first-come, first-served basis, so it pays to get to the race site early.

 

You will place your bike in a provided bike rack and stage your gear around it. Space is limited, so it’s critical to be polite and keep your belongings are close to your bike as possible.

 

It’s almost guaranteed that when you emerge from the water and enter the transition area, you’ll be confused as to where you placed your bike. Unless you are the fastest swimmer, there will be bikes already out on the course, and gear strewn everywhere, so it will look different than when you left it. Pick a landmark close to your bike and use that to help navigate your way through the transition area. Some athletes prefer to count the number of bike racks so that they know when they return from the swim where their rack can be found. Other athletes prefer to put a balloon on the end of their bike rack in the transition area.  Or, you could dump a little baby powder at the end of your rack and then again at the back of your bike.  You may think you have the most distinct bike out there, but when you are a little oxygen deprived and your adrenaline is pumping, you might have trouble finding it.  These little tricks can help you locate your spot among the masses.

 

Transitions can be a veritable maze for some people.   Different legs of the race exit and enter at different locations, so you may enter the transition area after the swim, and leave from the other end on your bike. Be sure you understand where you are to:

· Enter from the swim

· Exit on the bike

· Enter on the bike

· Exit on the run

· FINISH!

Fuel and hydration are very personal choices and most seasoned triathletes have their own preferred methods. It is always recommended that you be sure to try your race day fuel strategy in training before race day.  We all want that little push that the newest gel promises, and it is a horrible day when you realize that the newest gel does not agree with your digestive system.  

 

Lastly, and perhaps most important, is to have fun and remember why you’re doing this. You’ve likely set a goal and you should celebrate that accomplishment. Triathlon is all about enjoying the outdoors and the company of the people around you.  See you at the starting line.

 

RTB offers a team experience and training opportunities for athletes of all levels of

ability.  If you like what you see below and you aren’t already a member of Raise the

Bar’s triathlon team, consider joining and discover a great community of coaches,

Athletes, and staff.   The RTB family is growing and we’d love to welcome you!