Taking on a triathlon for the first time this season? Congratulations! Welcome to the start of an epic swim, bike, run adventure. You’ve already done the hard parts: having the courage to hit that ‘enter now’ button, and then getting out there and getting the training done through the winter months. With race season right around the corner, chances are the nerves are starting to kick in and you might be wondering what to expect. We share some of our top tips to help you make the most of your first triathlon.
Before the race
Practice piecing the three triathlon disciplines together
Training for a triathlon involves plenty of trips to the pool, miles on the bike and time on your feet. But something that even the most seasoned triathletes can neglect to do until race day is putting the three triathlon disciplines together. Running 5km, and running 5km after being on the bike can feel very different! In these last few weeks before your race, try to add a couple of short back to back sessions into your routine so that you can get used to how it feels. If you can, try heading straight out for a short bike ride after a swim session (with minimal faffing in the changing room). And, to prepare yourself for the classic jelly-legged feeling of running off the bike, on another day you might want to tag a short run on to the end of a bike ride. It’ll help you to know what to expect come race day, and it’ll give you a confidence boost that you’re more than capable of stitching all three triathlon disciplines together.
Training tips: How to run strong off the bike.
No new kit on race day: plan what equipment you’ll use and take it out for a spin before the big day
One of the golden rules of triathlon is ‘no new kit on race day’. So now is the perfect time to decide exactly what you’re going to wear, what equipment you’re going to use (for example goggles) and, for longer races, what nutrition you’ll take on board. Take it all out for a couple of test runs before race day so you can make sure you’re 100% happy. You certainly don’t want to discover that your kit chafes, your new goggles leak or your energy gels upset your stomach in the middle of your race! Not sure what to wear on race day? Our tri suits are the perfect option for ultimate comfort and performance. With no need to get changed between the disciplines, you’ll be flying through the swim-bike-run and crossing that finish line before you know it! Shop tri suits >>
Practice transitions
Transition is often referred to as the fourth discipline of triathlon and for good reason. Get your transitions slick and you’ll be flying through the field. But neglect to practice and you’ll be losing valuable time fumbling around – and getting yourself flustered in the process. It might sound silly – after all, all you’ve got to do is put your helmet on (or take it off) and change your shoes – how wrong can it really go? But trust us, when the adrenaline is pumping and the clock is ticking it’s easy to get yourself into a pickle. We’ve seen it all: people trying to ride their bike in bare feet because they’ve forgotten to put their shoes on. People trying to put a running top on over their helmet and getting stuck. Even people trying to head out on to the run course with their helmet still on (safety first, folks!) and having to rush back to their transition area to put it down. ‘Race brain’ can happen to the best of us!
Practicing your transitions will help you to work out the best way to lay out your kit, and will help to cement the process into your muscle memory so that if ‘race brain’ happens, your autopilot will kick in.
Give your bike a once over and brush up on a few basic mechanical skills
Don’t let a mechanical ruin your race! Give your bike a once over to make sure everything is working as it should be. That means giving it a clean and making sure that all the components (such as your brake pads or discs) are free from any debris. Checking your tyres for any thorns or big cuts that could turn into a puncture left unchecked, and making sure your gears are shifting properly. Do this at least a week before your race, so if you come across any problems you’ve got time to get them sorted out.
It’s also worth just brushing up on a few basic mechanical skills such as changing an inner tube or getting your chain back on. Hopefully the bike leg of your triathlon will go smoothly, but if you get a puncture or your chain drops it’s far better that it’s a minor inconvenience you can fix yourself – rather than a race ender! Don’t be afraid to head into your local bike shop or ask your local cycling club for a few tips if you’re not confident. Or check out some of the ‘how to’ videos on the GCN YouTube channel.
Know the race course
The majority of triathlon races are really well sign-posted and marshalled when it comes to the race course, so if you can’t get over to check the bike and run routes out ahead of time – don’t panic. But if you can familiarise yourself with the course – the bike route in particular – it’ll only help you to feel more confident on race day. Now obviously this will depend on the distance you’re racing: if you’re doing an Ironman then you probably don’t want to go and ride the full 112 mile route a few days before the race. But if you’re racing a shorter distance, then a nice easy spin round the course is a great way to get to know any steep climbs, tricky descents or sketchy corners so that you haven’t got any surprises come race day. If you are racing a longer distance, or if you’re racing far away from home and you won’t be arriving until the day before, you could also consider looking at the course map, identifying any key points you might want to take a look at (for example a long climb) and checking them out in the car just so you know what to expect.
Being familiar with the course will give you one less unknown to worry about the night before the race, and will help you to know where you need to pace yourself and where you can really let it rip.
Make a race day kit checklist and pack your bag the night before
Three sports = a lot of kit to remember! It’s easy to forget things on race morning when the nerves are high and you’ve had to get up well before the crack of dawn to force down your pre-race breakfast. The weekend before your race, take the time to visualise each stage of the race and write down what you’re going to need. That way if there’s anything missing (we’ve all had that first race of the season, “where the bleat is my race number belt!?” panic) you’ve got time to hit the shops or order online.
The night before your race, consult your list and pack your bag so you’ve got one less thing to do in the morning. It’s also important to consider the not-so-obvious things you might want to take with you for before and after the race. For example, you’ll be leaving your running shoes in transition so you might want to have a spare pair of shoes or flip flops to pop on before the swim start. You’ll also want some comfy clothes and a towel for afterwards (and potentially some wet wipes if you’re going to have a long, slightly stinky journey home!). And, without going into too much detail, just trust us when we say you’ll be grateful for taking your own loo roll and hand sanitiser!
Our new Triathlon Transition bag is a great way to make sure you’ve got enough space for everything you need, and you can organise it all so you can actually find it on race morning.
On race day
It’s race day! Time to put all that hard work and preparation into practice. This is your victory lap, and with a few top tips in your tri suit pocket, you’ll be able to really enjoy your time out on the course.
Give yourself plenty of time
Nothing defies the laws of time and space like race morning. One second it’s 3am and you’ve got plenty of time until the race start… the next, you’re sprinting through transition trying to simultaneously do your wetsuit up and put your goggles on to make it to the start line before the gun goes off. Time on a normal day and time on race day are two very different things – so give yourself longer than you think you’ll need to get yourself set up and ready. You don’t want to be stressed out, rushing around with your heart rate already maxed out before the race has even started!
Arrive early. Take your time setting up your transition zone, and try to take note of any notable landmarks close to where your bike is racked – it’ll make it easier to find your trusty steed when the race is on. Have a walk-through of where you’ll be entering the transition after the swim, where the bike mount/dismount lines are and where the bike-run exit is. You don’t want to get lost in transition when the race is on. Oh, and another word of advice: don’t underestimate the loo queue. It can get pretty long when everyone is waiting for a visit from the pre-race poo fairy!
Pace yourself
Nerves, adrenaline, excitement… and a whole bunch of fellow weekend warriors getting hyped up right there with you on the start line. Those few seconds before the gun goes are electric… but it makes it easy to go off way too fast. Which is fun, until you blow up 2 minutes later! Keep it steady in the swim, making sure you’re thinking about your form and controlling your breathing to avoid going into the red. If you’re racing in open water, the first 100m or so can be a bit hectic. Some people love it – other people dread the notorious ‘washing machine’ that can be a triathlon swim. Just remember that it’s your race and you’re in control here. If you find yourself fighting for space in the water and it’s making you feel panicky, simply slow down a touch and move over to the side of the group furthest away from the swim buoys. You’ll only lose a few seconds and it gives you the chance to get back into your own rhythm.
Swim done, it’s time to hit the saddle! Resist the temptation to overcook the bike – it’ll make for a very slow and painful run and it’s more than likely that while you might have an impressive-sounding bike split, your overall race time will be slower than if you’d just paced yourself a touch.
Don’t rush your transitions (especially after you practiced them so diligently in the run up to race day!). “Less haste more speed” is very apt when it comes to triathlon transitions: stay calm, be methodical and you’ll get through a lot quicker.
Once you get to the run, beware of jelly legs! The sensation of switching from cycling to running can make it difficult to judge what pace you’re actually running. This, and the excitement of being on the final discipline and the finish line being in sight – can make it difficult to keep the pace under control. Sprinting out of transition will feel great for a minute or two, but then you’ll pay the price. Think calm, strong, controlled. Build into the pace and you’ll find yourself making your way through the field to finish strong.
Nutrition and hydration
Even over the shortest distances, triathlon is an endurance sport so it’s important that your fuelling and hydration are spot on. When you’re wrapped up in the excitement of the race it’s all too easy to forget to take on any fluids or to get your energy gels down. Stay on top of it, and you’ll have the rocket fuel you need to race strong from start to finish.
Enjoy yourself
Everything else aside, this is probably the most important tip: enjoy yourself! As amateur (or ‘age-group’) triathletes, we choose to do this sport as a bit of good old-fashioned, type A fun. Keep sight of that while you’re racing. Soak up the energy from the spectators. Share a few words of encouragement with your fellow racers and make the most of the incredible camaraderie in the triathlon community. Say thank you to the race marshals who’ve volunteered to get out of bed at silly o’ clock on a Sunday morning to stand out in the cold and watch you gallivant around in your super hero suit. You’ve worked hard to get here, so don’t forget to smile and really take in the experience. There’s nothing quite like that race day feeling. Or that first bite of post-race pizza. (Bonus tip: always get post-race pizza).
Good luck out there, triathlon Goats! Don’t forget to tag us in your race day photos and let us know how it went – we love hearing about your adventures.
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