What is a triathlon?
It is a distance event which consists of three legs- swim, bike, run. The distances of each leg vary. Typically, a sprint triathlon is 400 yd, (1/4 of a mile), 12 mile bike, and 5k (3.2 mile) run.
An Olympic distance triathlon is .93 mile swim, 24.5 mile bike and 10k (6.4 mile) run.
First you have to think about how far you think you can go then pick an event. For sprint be sure you can swim 1600, bike 24 miles, and run a 5k. For Olympic be sure you can swim close to two miles, bike 40 miles, and run at least 8 miles.
What are your goals?-
To finish, to have a personal best time on the swim, bike, or run? Personally, I have always been a swimmer. I always try to start the swim out on a great note. My secondary goal is to improve my run time. Running is my weakest leg.
To train for a triathlon I would suggest swimming three times a week, and the three other days running and biking. One day a week after working out hard always give your body a rest. It is common mistake to over train but you will be able to train harder with the break.
The distance and time spent training should exceed the time you predict it will take you to race. I compare it to surfing. You do not expect become Laird Hamilton at Teahupoo, if you don’t know how to ride 4ft waves.
Essential Equipment:
All of these pieces should go to the transition area. The transition area is where you as an athlete store your triathlon equipment. Only athletes are allowed in the area but make sure you keep track of your valuables. You will come back to this location to grab your bike and other equipment.
Photo ID
Race registration confirmation
USTA $10 one-day pass or your membership card
Know the triathlon’s rules
A tri-suit
Googles
Spare swim cap
Bike
Bike helmet with approved safety rating
Spare bike tube
Tube repair kit
Small bike pump that will fit on your bike frame
Broken-in pair of running shoes
Sunglasses- for the bike and run
Sunscreen
Food
Water
Recovery drink
Clean set of clothes
First-aid kit
Big towel
A hand towel
If the water is cold
A wet suit
Body-glide or Vaseline
NEVER use brand new equipment at a race - stick to what has worked for you during training. I have seen some pretty nasty blisters from new running shoes during a triathlon just as one example.
Detailed descriptions of equipment:
Tri-Suit - they are basically bike shorts, and a spandex top. If you want to you can wear a swim suit and put on bike shorts for the bike and a t-shirt for the run. If you buy a tri-sui TRY it on before you buy. You will be in this the entire race if it’s not comfortable it will make the race no fun.
Swim cap - In your race packet you should have the swim cap you are supposed to wear.
Bike helmet - It has to be CPCS approved. Replace a bike helmet at least every three years. If you don’t take good care of your helmet you will have to replace it more often.
During the race you HAVE to have your helmet buckled in the transition area, if not you will receive a time penalty.
A small bike tire air pump which fits on your bike frame. Unfortunately sometimes no matter what you do you will end up with a flat tire. Come prepared and know how to change your bike tire and regular bike maintenance.
Food-
I always take some power gels to my bike handle bars because I never know when I’ll need it. Although solid food might sound like a good idea on race day with extra nerves eating gels or drinking liquids is a lot easier on your body. Avoid white starchy food. Know what fuel works for your body; I compare it to putting the wrong kind of fuel in your car.
Water - figure out how much you need. Everyone tends to sweat a different amount.
Recovery drink - After about an hour of the race you need to start thinking about replenishing your fuel source. I have two bottles on my bike. One with water and one with recovery drink.
Clean set of clothes - Lots of people will just chill out in their spandex but I think it’s a lot more comfortable to change into lose fitting clothing.
Body-glide - looks like deodorant but it’s so that your wetsuit doesn’t leave your skin rubbed raw. Apply it liberally to your neck, lower legs, lower arms, and your lats. From personal experience I received a very nasty looking wetsuit hicky on my neck because I didn’t apply enough Vaseline. It can also help you get your wetsuit off. You do not want to have to wear it the whole race.
Wish list items:
You do not have to have these but they are very nice to have.
A bib band clip - you will be given a number which you have to wear on the bike and run portions of the triathlon. This bib band makes it easy to put on your number so you don’t run the risk of stabbing yourself with safety pins after finishing the swim.
A road bike with clip in shoes - they will help to increase your efficiency but they definitely are more challenging than a regular bike
A water proof watch - it is nice to know how long it has been during the bike and run. If you are aiming for a particular time then at least you will have a rough idea.
Now good luck training, and go out there and TRI!
h2o_gage was a competitive swimmer growing up with over 10 years of competitive swimming experience she decided to try out triathlons. She is currently training for her second Olympic distance triathlon. When she's not training for a triathlon, she can usually be found near the ocean, hiking or spending time with her family & friends. By day she is a mechanical engineer.
