| Info
for beginner multisport athletes: |
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Race Attire
The main thing to keep in mind
when choosing racing attire is that most races do not provide a
changing tent, and they frown on public nudity. So you should
choose an outfit to race in that is reasonably comfortable and
can be worn for all 3 events. Shirts can be anything from a
T-shirt to high tech body hugging tank tops. In colder weather,
jackets or arm warmers are good bets to keep warm. Triathlon
specific shorts are the best option to cover your backside,
having longer legs and a small bike pad. They provide a swim
suit type fabric without the "Speedo" look for those that are
more modest (or not European). The small pad makes for a
comfortable bike ride while allowing enough freedom to allow you
to run without the bulky "bike short" padding. Another option
for those not ready to invest in a $45 pair of shorts includes
swimming in a Speedo and pulling on a pair of not-too-baggy
shorts for the bike and run. Lastly, guys can swim in baggy
swim trunks (and maybe girls too, but I've never seen it) and
use them throughout the event. I've seen it done, but on a cold
day it could keep you shivering longer, and I can't imagine it
is very comfortable on the bike.
Socks are a personal thing. If
you can bike and run comfortably (no blisters or blood) without
them, or if speed of transition is more important than missing
skin, blood, and a few days of pain, then skip the socks. If
you are not in a competitive position to win an award, or you
are not trying to set a personal record, put them on.
Preferably low cut, high tech fabrics (SockGuy.com or DeFeet
comes to mind). Definitely no tube socks.
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Gear Checklist (suggestions only)
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Pre-race
1.
Mentally check thru your gear twice as you gather it to see
if you have it all collect.
2.
Do not use new purchases from the race expo that you
haven’t used in training.
3.
Get to the race site ½ hour earlier than you think you
should. This will help reduce your stress level and be able to use
the port-a-potty before the crowds get there.
4.
Get a course map and drive the course to check out the
roads and know where the turns are.
5.
Have your body marked, then apply sunscreen and any body
lube or glide to prevent chaffing.
6.
Set up your gear in the transition area (TA) the same way every
time to avoid confusion. Place a towel under the gear so you can
wipe off your feet if you need to or have an extra bottle of water
to get the sand off of your feet.
7.
Do a walk thru in the transition area so you remember where
your spot was in the racks. Count them and visualize the
transition.
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Swim
1.
If you are nervous about your first open water mass start,
let everyone go and then start. You will stay much more relaxed.
2.
If you would like a lifeguard to pay special attention to
you, introduce yourself and ask them if they would watch you or
ask the race organizers if they have a different color cap for the
guards to pay extra special attention to.
3.
After you have lubed up, get to the water to acclimate to
the water temperature.
4.
Put your race number on a race belt and tuck it in your
trunks for one less thing to worry about in TA.
5.
If the water is cold wear two swim caps or use neoprene
headgear.
6.
Put your goggles on under your cap so if you do get hit
they will not come off of your head.
7.
Look up every five strokes or so to sight the buoys. The
person in front of you might not be going straight or wearing
their glasses.
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Transition Area-swim
to bike (TA)
1.
Do not sprint from the swim to TA. You want to be able to
think when you are completing your transition.
2.
Clean those feet.
3.
Put the helmet on last so you have it on before you un-rack
your bike. Unfastening your helmet with your bike un-racked is a
penalty or DQ at some venues.
4.
Make sure you find out if you are allowed to ride your bike
in the TA. Most races DO NOT allow you to ride in
the TA. Usually there is a mount/dismount line that you must cross before you can
get on your bike.
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Bike
1.
Ask to see if there is a sag wagon for those mechanical
problems that occur sometimes.
2.
Ride to the right side of the road unless you are passing.
3.
Common courtesy in triathlon is stating to the person you
are passing, “On your left.” Passes should always be done on the
left and within 15 seconds of starting the pass.
4.
Drafting is illegal. Always have three-bike lengths
or 3 seconds minimum between you and the person in front of you and approx 10
feet to their side as you go by.
5.
If you have been passed it is your responsibility to get
out of the draft zone. If you have to, fall back or ease up
slightly to maintain the proper distance.
6.
NEVER undo your helmet on the bike!!!!!!! Never cross the
double yellow line!!!
7.
Make sure you drink to stay hydrated and eat something if
it is a longer course.
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Transition Area-
bike to run (TA)
1.
Similar as TA swim to bike. Spin the last mile or two so
you can get off the bike and run. That does not mean slow down;
just do not crank the big gears at the end.
2.
Do not ride over the line where you should dismount and DO
NOT undo your helmet until your bike is on the rack.
3.
Change to your running shoes and or other running gear. If
it is hot, a white hat is great. You can pour water on it or put
ice in it and it will help keep you cool.
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Run
1.
Make sure you know which way to exit for the run. Often
the bike entrance and exit can be different from the run exit.
2.
Drink at the aid stations. Sometimes you end up being out
there longer than you want. Squeeze the cup so the drink doesn’t
go up your nose.
3.
Run like heck to the finish.
4.
Enjoy your accomplishment and hydrate and stretch for
speedy recovery.
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