Navigation
Time to Tri: Tips for a Beginning Triathlete’s Debut Race
Time to Tri: Tips for a Beginning Triathlete's Debut Race
Â
By Margie ShapiroMay/June 2009
For the Washington Running Report
Â
So, you have made the decision to try a new challenge and race your first triathlon. Are you ready to get your feet wet on the racing scene? Here are some tips to make that first race smooth and simple:
Start short
While there are many success stories of first time triathletes completing iron-distance triathlons, we advise most newbies to take a more conservative approach. Starting with a sprint distance triathlon, you will experience the unique race format of swim-bike-run without exposing yourself to the many potential hiccups that can come with long distance triathlon racing. Minimizing the value of the super-sprint, sprint, or international distance is like saying milers, 5K racers, or 10K racers are inferior to marathoners. In reality, all forms of racing require training and toughness-each is a different kind of suffering. Simply put, a race is a challenge, no matter the duration. So allow yourself a low-key opportunity to move through the pieces without the pressure of wondering how long you will last. Going shorter at first will also allow you more flexibility in training and recovery so you can jump into races more frequently and continue to build your experience and confidence.
Register early
The sport of triathlon has exploded in recent years. Race directors in the region have done an extraordinary job delivering more and more top quality races each year, but staging a triathlon is more complicated than a road race, due to the three-part format. There are always participant limits. Since races fill up very quickly, check race Web sites and register as early as possible to get your slot. Start thinking now (mid 2009) about what races you may want to do next year!
Allow your training to get specific as you approach race day
With a solid foundation established in all three sports, you will benefit from narrowing your focus to the race you have chosen, not only in duration and intensity, but course profile, weather, and any other conditions you can expect. A well-practiced triathlete tends to perform more calmly and efficiently on race day, so think hard about your preparation. Do some "brick workouts" (stacking up two disciplines in a row) that include blocks of time at your expected race intensity. Make sure to perform several "transition runs" directly after riding. If your goal is to complete your first triathlon successfully without great regard for time or placing, you do not need to perform workouts of complete race distance in all three sports at once (just like a first time marathoner does not need to complete a marathon in training).
Plan for course conditions
Most event Web sites include detailed course information, even course profiles with GPS-generated data. Do your best to find similar conditions near your home on which to train. If you know the racecourse will be hilly, train on hills. If you anticipate windy conditions but cannot find them for training, long, low-grade hills are a good substitute.
For an ocean swim where you can expect rough water, practice ocean swimming in advance or even recruit several friends to swim together in a crowded pool lane and fabricate bumpy water conditions. Even practice lifting your head to "sight" in a pool during several swim workouts before the race. For a lake swim with an in-water start, practice starting to "race" from a water-treading position. Also, don your wetsuit for at least one or two swims prior to race day to learn the tricks of making it fit comfortably (apply BodyGlide to areas that may chafe; make sure to bunch the material near the shoulders and at the hip joints so that you have more flexibility at those seams; practice unzipping and pulling down your wetsuit while moving (I do this in my backyard).
Anticipate the weather, as well. Rehearse for hot or humid conditions by training at warmer times of day, or even overdressing during some of your key workouts. If the weather is predicted to be cooler, consider additional clothing you may need on race day and use it in training as well (arm warmers, toe covers for bike shoes, gloves, a long-sleeved wetsuit, etc.) One of my very first races happened to take place during an unseasonably cold and rainy weekend, for which I had not prepared. The swim in 60-something-degree water felt warm compared to the rest of the race. I couldn't feel my feet until three miles into the run! (Now I always check weather reports in advance and even pack extra gear when the conditions look good.)
Preview the course
Course familiarization will ease your nerves on race morning. Know where sharp turns, u-turns, or steep down hills are, so they do not catch you off guard. Look at the swim start and exit as well. Study the transition area on check-in day, identifying where your bike and run shoes will be located, so you can start visualizing your transition with accuracy. Even consider running through the transition area a few times to get comfortable with the route you will take.
Plan race weekend logistics well in advance
Most triathlon races require your attendance at packet pickup and race expo prior to the race (much like a very large road race). You will need your USA Triathlon membership card (or may purchase a 1-day membership) and a photo ID. Additionally, often you will be required to have your bike and helmet inspected and left in the transition area the day before the race. Leave only your bike in the transition area to prevent loss or mix-up of other items (like helmet, shoes, and nutritional items). Avoid last minute scrambling by planning your entire weekend in advance, including lodging (if necessary) and race-day transportation for yourself and any spectators. Often, road closures near the race venue make parking more challenging-especially if you arrive close to start time. Allow enough time to get "body marked" (race numbers and your age will be written on your arms and legs), set up your transition area, wait in long porta-john lines, do some kind of warm up, put on your wetsuit carefully, and make it to the starting area at least five minutes before your wave enters the water.
Attend the pre-race meeting even if it is not mandatory
Especially as a newbie, you should take advantage of every opportunity to reinforce course information, USA Triathlon rules, and race day logistics. The rules of triathlon are simple but broken easily by those who do not know them. Avoid endangering yourself or someone else by learning and following the rules.
Make a transition area checklist
I like to make my checklist in the same order the race will flow. Do you have your swim/tri suit, BodyGlide, goggles (cap usually provided by race), and flip flops for waiting to enter the water? Do you have your bike shoes and your bike, with tires pumped and number affixed, in the gear you will use to pedal out of transition? Where are your water/drink bottles, race day fuel, helmet with race number affixed, sunglasses, and any other riding accessories? Do you have your running shoes (with elastic laces like Yankz or Lace Locks), socks (if desired), number belt (for your run number), visor/sunglasses, and run course fuel? Do your spectators know what special words of encouragement you'd like them to shout? Then you're all set to go!
Following these steps should get you to the starting line ready to perform. Good luck!
Â
Margie Shapiro, a professional triathlete (member of the U.S. National Team in 2007 and 2008), is co-owner of Potomac River Running Stores. She coaches runners and triathletes through =PR= Training Programs and Fitness Concepts Inc. Contact her at Margie@PotomacRiverRunning.com or through the store's Web site.
Comments