Triathlon Tips
Here is a list of tips that helped me through my first triathlon, and a few that I've learned along the way. It seems that no matter how proficient we are at something, there is always something new to learn. I'm always looking for new tips to add to my repertoire. Hope there is something in here that is useful to someone. Please feel free to add suggestions!
Set Up & Pre-Race
*T1 & T2 - Get there early and know where the entrance and exit to the transition area is. Place your bike/shoes close to the entrance or exit. Know how to get to your bike/shoes from the entrance. It's easy to become disoriented, especially after the swim.
*Even a bright yellow bike can get lost in a crowd. Placing a bright colored hand towel over the saddle can make your bike easier to pick out.
*Put your sunglasses in your helmet. That way you will put them on first. When you remove your helmet in T2, the sunglasses are under the helmet straps. You pull off the helmet and go!
*Set up your transition area on a towel. This gives you something to wipe your feet on.
*If you aren't going to wear gloves in the race, do at least one practice ride prior without gloves.
*Practice your nutrition and Never, Ever, Ever change anything on race day. (I can't seem to remember this one!) Duh!
*Do lots of brick workouts.
*If you aren't going to wear socks, practice without socks.
Swim
*If the swim is really cold, you can double up on your swim caps or use a silicone cap under the race cap.
*Always get into the water and acclimate before a race. Swim a little if possible.
*Some people like to pull their swim cap over their ears to help block out the sounds of thrashing people.
*Put your goggles on first before your cap. If you get kicked in the face, you won't lose your goggles.
*Body Glide is your friend. :-) Use it around your neck and underarm where your wetsuit could chafe. Using it on your ankles should help your suit come off easier. Body Glide also works good on your butt or on your chamois before a long bike ride.
*After practicing your open water swims, practice getting out of your wetsuit quickly.
*Don't start in the center of the swim pack. Try to get to the outside or you will be held up by slower swimmers or be swum over by the faster ones.
T1
*To make it easier to get your socks onto wet feet, roll them down to the toes. When you put them on, just put your toes in and roll them up!
Bike
*The bike is the best place to rehydrate and take in some fuel.
*Make sure your bike gears are set low enough to get an easy start out of T1. Most people are in too hard of a gear, and have difficulty getting going.
T2
*Yanks or elastic shoelaces are Awesome! Very, very fast!
*Helmet off, bike shoes off, running shoes on, grab race belt with number and put it on while you are running.
Run
*Run, Forrest, Run!
*There is absolutely nothing I can offer here! :-)
In Addition:
*Don't wear your goggles on the bike ride or your helmet on the run. HaHa! I've heard of lots of people who forgot to remove one or the other on their first tri! It's hard to look cool running in a bike helmet! :-)
*Best way to avoid this is to practice your transitions. It should be methodical and habitual.
I'm sure I've forgotten some really basic stuff, but that's all I can remember at the moment.
Set Up & Pre-Race
*T1 & T2 - Get there early and know where the entrance and exit to the transition area is. Place your bike/shoes close to the entrance or exit. Know how to get to your bike/shoes from the entrance. It's easy to become disoriented, especially after the swim.
*Even a bright yellow bike can get lost in a crowd. Placing a bright colored hand towel over the saddle can make your bike easier to pick out.
*Put your sunglasses in your helmet. That way you will put them on first. When you remove your helmet in T2, the sunglasses are under the helmet straps. You pull off the helmet and go!
*Set up your transition area on a towel. This gives you something to wipe your feet on.
*If you aren't going to wear gloves in the race, do at least one practice ride prior without gloves.
*Practice your nutrition and Never, Ever, Ever change anything on race day. (I can't seem to remember this one!) Duh!
*Do lots of brick workouts.
*If you aren't going to wear socks, practice without socks.
Swim
*If the swim is really cold, you can double up on your swim caps or use a silicone cap under the race cap.
*Always get into the water and acclimate before a race. Swim a little if possible.
*Some people like to pull their swim cap over their ears to help block out the sounds of thrashing people.
*Put your goggles on first before your cap. If you get kicked in the face, you won't lose your goggles.
*Body Glide is your friend. :-) Use it around your neck and underarm where your wetsuit could chafe. Using it on your ankles should help your suit come off easier. Body Glide also works good on your butt or on your chamois before a long bike ride.
*After practicing your open water swims, practice getting out of your wetsuit quickly.
*Don't start in the center of the swim pack. Try to get to the outside or you will be held up by slower swimmers or be swum over by the faster ones.
T1
*To make it easier to get your socks onto wet feet, roll them down to the toes. When you put them on, just put your toes in and roll them up!
Bike
*The bike is the best place to rehydrate and take in some fuel.
*Make sure your bike gears are set low enough to get an easy start out of T1. Most people are in too hard of a gear, and have difficulty getting going.
T2
*Yanks or elastic shoelaces are Awesome! Very, very fast!
*Helmet off, bike shoes off, running shoes on, grab race belt with number and put it on while you are running.
Run
*Run, Forrest, Run!
*There is absolutely nothing I can offer here! :-)
In Addition:
*Don't wear your goggles on the bike ride or your helmet on the run. HaHa! I've heard of lots of people who forgot to remove one or the other on their first tri! It's hard to look cool running in a bike helmet! :-)
*Best way to avoid this is to practice your transitions. It should be methodical and habitual.
I'm sure I've forgotten some really basic stuff, but that's all I can remember at the moment.
posted by Barb at 7:54 PM
2 Comments:
Barb, OHMYGOD, this rocks. THANK YOU for posting this!!!! These all rock. Hardcore.
I heard someone actually suggest putting a helium balloon on your bike or off your gear bag so that you can run and find it easier.
I also liked Dave's suggestion on my blog a few weeks ago that if you want to do the whole leaving your shoes clipped in and all that, use elastic bands to keep the shoes from hanging upside down. That way when you get your feet in and start pedaling, the elastics will break and you should be good to go. Now clearly, I am not at that point in my triathlon career, but maybe one day.
I can totally see me running with my helmet still on.
Hi Barb,
lots of good stuff here - one thing I do when setting up in transition is to picture in my mind how I will come in and what I will do in what order and then how I will go out for each transition.
The tip on locating your bike/spot in transition is so important. You need to know which rack you are on and how far down it, if the is a landmark like a tree or something that won't be moved you can line up with then it's much easier.
great stuff ;)
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