Triathlon... Any tips

smerdonc
smerdonc Posts: 33 Member
in Fitness and Exercise
Hi! My first Tri is in about 3 weeks. Any tips? It is a sprint 500 m open water swim, 20K bike, 5K run.
I have a goal: To finish
And a sub-goal: 2 hours

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Have fun. I don't have any tips, but I'll watch this thread because I'm trying my hand at triathlon next year...I have three slated and start training in Feb.
  • rickloving
    rickloving Posts: 90 Member
    Don't push the swim, swim at your training speed, stay relaxed, casual, and just finish the swim.. When you get on the bike, go for your best sustained pace, the most time can be made on the bike. Just focus on finishing the run, start off slower and build syour speed up after a half mile or so, your legs will feel awkward and un-responsive until you have run a little.
  • drojen
    drojen Posts: 203 Member
    No advice, just best wishes. I am in awe of anyone who even attempts a tri!
  • Athena53
    Athena53 Posts: 717 Member
    I LOVE sprint triathlons!

    First, based on my own stupid mistakes that cost me transition time:

    Remember where you parked your bike so you can find it when you get out of the water. You may want to tie something bright and flashy on the rack so you can find it easily.
    Don't forget to put your helmet on. (I once left it on the rack and rode away; had to go back and get it.)

    I have a banana and a piece of toast for breakfast. And coffee. I think you're not supposed to have coffee. I drink it anayway,

    Allow yourself plenty of time to get in line by the porta-potties before you start; like you, everyone else will be nervous/stoked up on coffee and need to use the facilities.

    I like GU packets for the trip; I take one just before and one when I get started out on the bike and another at the beginning of the run. They have a wonderful fudge version. You'll want water for the bike ride, but the ones I've done have volunteers with water and Gator-Ade for the run.

    Find out when you need to leave the transition area before the race. At some races, they declare that anyone in the transition area after a certain time is disqualified. This has caught me by surprise a couple of times and if you scramble to pick everything up and run out you could forget something.
  • smerdonc
    smerdonc Posts: 33 Member
    Thanks! I'm so excited and just a touch nervous I've been meaning to get Gu for the race, I'll head out to the store this afternoon!
    I couldn't function without my morning coffee!
  • 1PatientBear
    1PatientBear Posts: 2,089 Member
    The best tip I can give you is to go to YouTube and look up videos on the best way to set up your transition area. That really helped me a lot and made my transitions go very quickly. Also, make sure to get there early enough to scout out the transition from the pool to the bike and the bike to the run. Knowing where you are going ahead of time is a good thing.

    Check your tires on your bike the night before. If you need air or anything, there is generally a mobile bike repair place of some sort out there in the morning. If you need anything last minute, it should be available.

    Have fun and don't worry about your time. It's your first one. You are guaranteed a PR!! Good luck!!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Hi! My first Tri is in about 3 weeks. Any tips? It is a sprint 500 m open water swim, 20K bike, 5K run.
    I have a goal: To finish
    And a sub-goal: 2 hours

    You didn't mention how much (or how) you've been training so some of these may not apply.

    Bricks: In the next couple of weeks try to get a couple of brick workouts in (running immediately after biking). Your legs will probably feel like rubber for the first few hundred metres (it's usually funny in retrospect), don't hit the run too hard - start slow and pick up your pace when your legs feel a little more normal.

    Transitions: Youtube has lots of great videos on getting your gear organized for the transitions, watch a few and then rehearse both T1 and T2. Developing a routine is one less thing to think about on race day. Pack your gear the day before and double check everything - if your bike hasn't been tuned up this year do it now, you don't need mechanical surprises on race day.

    Nutrition: You don't really need to go crazy carb loading etc before a sprint tri (pasta & chicken the night before is my favourite) but, like any other race, avoid eating new foods in the couple of days preceding the race. Similarly, if you plan on using gels during the race (you'd do this on the bike) make sure you use a gel you've trained with.

    Wetsuit: If your race is wetsuit legal you may want to consider renting one, they add buoyancy and give you a little extra thermal protection during the swim. if you do rent a wetsuit make sure you get out for at least one or two open water swims with it and practice donning & doffing. Triathlon wetsuits are usually much lighter neoprene than what people would wear scuba diving but there are tricks to make them easier to don (check youtube for videos - on involves using plastic grocery bags on your hands & feet to make them slip through the arms & legs more easily....it looks silly but it works)

    Have fun!
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    If you're looking simply to accomplish this, I would practice two things - the swim, and a bike/run brick. If you're a good swimmer, then don't worry too much about it, but make sure you can do the distance. The bike/run brick is going to be a new feel, and it sucks. Do half of the bike/run to train - so about 6mi bike and 1.5-2mi run. I'd say a minimum of 3 times should do the trick. As far as transitions go, you are looking to finish, so take your time and make sure you pack everything you'll need (hand towel, helmet/glasses placement, shoes/socks, mat to put everything on, jug of water to give feet a quick rinse). Make sure to know the location of your spot in the transition area so you aren't wandering around like a dummy looking for your stuff. Tape a gel or two to your bike. No melty bars, as you'll be hopping on when the sun is out and stuff gets nasty. Two hours is a completely reasonable goal, and good luck!
  • cwsikes
    cwsikes Posts: 86
    Head on over to beginnertriathlete.com. You'll find all the information you could possibly ever want plus more.

    1. Start to the back on the swim to avoid getting beat up.

    2. Don't draft on the bike, make sure to ride to the right, and watch out for cars.

    3. Walk yourself through transition before the race starts so that it's familiar when you do it during the race.

    4. Be careful at the mount/dismount line as it's easy to cause accidents.

    5. Remember that you have to run at the end of it all so make sure to save some energy.

    6. Make a list of everything you need. It's very easy to forget something when packing for that many different disciplines.

    7. Make sure to pump your tires that morning. You do not want to be the person with a flat on a 12 mile ride.
  • smerdonc
    smerdonc Posts: 33 Member
    Thanks again. I have done two bricks one after 6 miles (1 mile run) another after 10.5 miles (1 mile run) I really appreciate the comments to take it easy until your legs feel more normal. Great idea! I've worked up to swimming 900 meters in a pool my first open water swim is this weekend.

    I'm headed to YouTube transition set ups. I also love the jug of water to rinse my feet! So smart I was wondering to to get the sand off before I put my socks on. I have another brick scheduled this week. I got Gu this afternoon and will try it out this week.

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