ESSENTIAL GEAR:
There are definitely lots of nice products out there to help you for triathlons, but they can be pricey and what do you really need?
bike: really any bike will do. You definitely work harder and won't go as fast on a mountain bike as you might on a carbon tri bike, but the choice is yours. Make sure whatever bike you use is a good fit for your body and is in proper working condition.
tri shorts: basic compression shorts that you can swim, bike and run in. Some people will use a regular swim suit. Some people use biking shorts. Just remember you have 3 different athletic events back to back to back, so find something that is versatile. Sold at most triathlon and swim shops. ($60-85)
tri top: optional for the men (and technically for the women too, but not many as many takers) Practically essential if one is going to wear a wet suit, but a simple wick away "performance" shirt will do. Found at most sporting goods and department stores. ($45-70 for a true tri top; $20-30 for a wick away shirt)
bike helmet: MANDATORY! No need to pay up for aerodynamics. Get it for safety; enough said! ($30-75)
swim cap: MANDATORY! Has to be worn at all times in the water, as removal of it signals a "swimmer in trouble" to the lifeguards. (free at most races)
swim goggles: no need to spend a lot of money here, but seems essential ($10-25)
shoes: if your bike requires "clip in shoes" you probably already have them. If they're traditional pedals, feel free to use your running shoes.
SUGGESTION ON WHAT TO SPEND MONEY ON? elastic shoe laces: for less than $10, you save so much time and anxiety trying to tie your laces on race day, not mention avoid getting them caught in your bike chain. Found at most running and tri shops.
HAVE A LITTLE MORE MONEY TO SPLURGE? consider a race belt for your number bib. If you think tying shoe laces is tough when you're pumped up on adrenaline come race day, don't even mess with safety pins...OUCH! Found at most running and tri shops. ($10-20)
energy gels are nice to have too. Your body needs something it can easily digest when you're exercising for 1-2+ hours. Just remember to try them out before race day to make sure it works well with your body. Lots of great flavors and found in many places ($1-2)
And...Don't forget your smile! Have fun!
Click here for a more compete list of things you might want to have come race day.
TRAINING TIPS: (For the experienced triathlete, most of this you probably already know all too well. For the novice, consider these suggestions)
practice: seems obvious, but some people really don't do any, let alone enough training, especially on the swim. Plan on trying to do each portion (swim, bike and run) at least 2 times a week. Keep at least one day of the week a rest day.
build up slowly: most people need to work their way up to race day distances. Being injured is not fun, and will not help you on the big day.
try a "brick" workout: anyone that's ever tried running immediately after doing a long bike ride knows that it feels like your hamstring muscles are being squeezed, which makes it awkward to run. Consider going out for a short run when you return home from a bike ride. This also a great time to practice your "transitions". Simply park your bike, slip on your running shoes and go for a light jog. For a little more of a challenge and to simulate race day atmosphere, bike to a local 5K and ride your bike until the race starts. Park your bike, and off you go.
don't forget to "taper": this simply means to take it easy the week leading up to the race. Still go out for couple of laps in the pool, take an easy bike ride, and go for a short jog. I'd probably avoid doing any major projects around the house that week. After race day, you're fair game for your spouse.
nothing new on race day: no wearing a new outfit that you saw at the packet pickup and thought was so cute, you have to wear it. No funky gluten free organic high caffeine energy gel that you read about in a triathlon magazine. No trying some extreme cross fit warm up routine that you see the elite triathletes doing before the race. Whatever you do, practice it before race day.
get your family and friends involved: training for a triathlon can be tough. Doing it alone is even tougher. What better way to get fit and stay connected than to incorporate them in to some of your training. Let them ride their bikes along side you on the trail. Go for a nice bike ride for coffee with a friend. A real fun idea (that's actually practical too) is to encourage kids to splash you and bump you while you swim a couple of laps. It will help simulate race day conditions, and kids will love doing this (as will adults too). I'd suggest doing this in shallow water to be safe.
rest and eat well: try to cut back on the late nights, especially leading up to race day. But now is not the time to be cutting back your food intake. No need to go to buffets, but make sure you're giving your body the nourishment it needs.
Leading up to race day
Week before race:
pick up your race packet to avoid lines on race day
begin to "taper" off your workouts so you're rested on rest day
Night before race:
inflate your bike tires to desired psi
lay out your triathlon clothing and equipment and pack up what you can
eat a nutritious meal (pasta is nice, but get some protein in there)
get a good night of sleep; don't go to bed too early though
Race Day:
wake up early
eat a healthy breakfast
use the bathroom
head out for the race site; don't forget your bike!
At the race site:
unload your gear and locate the transition area
find a place for your bike and setup your gear
use the bathroom again
take your bike out for a short 5-10 minute ride
go for a little jog
use the bathroom again
grab your goggles, swim cap and wetsuit and head down to the beach for a warmup swim
Enjoy the race!
Triathlon Breakdown
pre-race: time to get your gear laid out, warmup and use the bathroom. Determine where each of the various entry/exit points are (e.g. "bike in", "run out", etc.) are. Remember where your bike is racked, so it's easy to find when you come out of the water. Note: bike spots are on a first come basis, so the best spots go early. Don't try squeezing in late.
swim portion: make sure your goggles are fitting well. Take your time and nice long strokes. Don't get startled if you get bumped or splashed. If you need to rest, seek out one of the lifeguards on a kayak. If you're really in trouble, remove your swim cap and get the attention of a lifeguard.
transition #1: commonly referred to as "T1", it is the period of time between the swim and the bike portions. It is used to return your swim gear and grab your gear for the bike course. Be sure to wipe your feet off well before you put your socks on.
bike portion: start out in an easy gear. Stay to the right unless passing someone. Once passed by someone else, by rule, you need to stay 3 bike lengths back. Any closer is considered "drafting" and is a penalty at some races. Drop into easier gears on hills.
transition #2: commonly referred to as "T2". Similar to T1, except it is the time between the bike and run portions. Note: T1 and T2 time counts towards your overall time. Not a big deal, but don't be surprised.
run portion: Remember to take your race bib number with you. Start out nice and easy, as your legs may be a little tight from the bike portion. Grab a drink of water at the aid stations, and visualize the finish line.
finish line: Get your medal, grab some post race food and celebrate! I think you'll figure the rest out on your own.
MISCELLANEOUS:
nutrition: think about when you might to take something like an energy gel or electrolytes (ex: gatorade). You'll be moving your body for 1-2+ hours.
There are definitely lots of nice products out there to help you for triathlons, but they can be pricey and what do you really need?
bike: really any bike will do. You definitely work harder and won't go as fast on a mountain bike as you might on a carbon tri bike, but the choice is yours. Make sure whatever bike you use is a good fit for your body and is in proper working condition.
tri shorts: basic compression shorts that you can swim, bike and run in. Some people will use a regular swim suit. Some people use biking shorts. Just remember you have 3 different athletic events back to back to back, so find something that is versatile. Sold at most triathlon and swim shops. ($60-85)
tri top: optional for the men (and technically for the women too, but not many as many takers) Practically essential if one is going to wear a wet suit, but a simple wick away "performance" shirt will do. Found at most sporting goods and department stores. ($45-70 for a true tri top; $20-30 for a wick away shirt)
bike helmet: MANDATORY! No need to pay up for aerodynamics. Get it for safety; enough said! ($30-75)
swim cap: MANDATORY! Has to be worn at all times in the water, as removal of it signals a "swimmer in trouble" to the lifeguards. (free at most races)
swim goggles: no need to spend a lot of money here, but seems essential ($10-25)
shoes: if your bike requires "clip in shoes" you probably already have them. If they're traditional pedals, feel free to use your running shoes.
SUGGESTION ON WHAT TO SPEND MONEY ON? elastic shoe laces: for less than $10, you save so much time and anxiety trying to tie your laces on race day, not mention avoid getting them caught in your bike chain. Found at most running and tri shops.
HAVE A LITTLE MORE MONEY TO SPLURGE? consider a race belt for your number bib. If you think tying shoe laces is tough when you're pumped up on adrenaline come race day, don't even mess with safety pins...OUCH! Found at most running and tri shops. ($10-20)
energy gels are nice to have too. Your body needs something it can easily digest when you're exercising for 1-2+ hours. Just remember to try them out before race day to make sure it works well with your body. Lots of great flavors and found in many places ($1-2)
And...Don't forget your smile! Have fun!
Click here for a more compete list of things you might want to have come race day.
TRAINING TIPS: (For the experienced triathlete, most of this you probably already know all too well. For the novice, consider these suggestions)
practice: seems obvious, but some people really don't do any, let alone enough training, especially on the swim. Plan on trying to do each portion (swim, bike and run) at least 2 times a week. Keep at least one day of the week a rest day.
build up slowly: most people need to work their way up to race day distances. Being injured is not fun, and will not help you on the big day.
try a "brick" workout: anyone that's ever tried running immediately after doing a long bike ride knows that it feels like your hamstring muscles are being squeezed, which makes it awkward to run. Consider going out for a short run when you return home from a bike ride. This also a great time to practice your "transitions". Simply park your bike, slip on your running shoes and go for a light jog. For a little more of a challenge and to simulate race day atmosphere, bike to a local 5K and ride your bike until the race starts. Park your bike, and off you go.
don't forget to "taper": this simply means to take it easy the week leading up to the race. Still go out for couple of laps in the pool, take an easy bike ride, and go for a short jog. I'd probably avoid doing any major projects around the house that week. After race day, you're fair game for your spouse.
nothing new on race day: no wearing a new outfit that you saw at the packet pickup and thought was so cute, you have to wear it. No funky gluten free organic high caffeine energy gel that you read about in a triathlon magazine. No trying some extreme cross fit warm up routine that you see the elite triathletes doing before the race. Whatever you do, practice it before race day.
get your family and friends involved: training for a triathlon can be tough. Doing it alone is even tougher. What better way to get fit and stay connected than to incorporate them in to some of your training. Let them ride their bikes along side you on the trail. Go for a nice bike ride for coffee with a friend. A real fun idea (that's actually practical too) is to encourage kids to splash you and bump you while you swim a couple of laps. It will help simulate race day conditions, and kids will love doing this (as will adults too). I'd suggest doing this in shallow water to be safe.
rest and eat well: try to cut back on the late nights, especially leading up to race day. But now is not the time to be cutting back your food intake. No need to go to buffets, but make sure you're giving your body the nourishment it needs.
Leading up to race day
Week before race:
pick up your race packet to avoid lines on race day
begin to "taper" off your workouts so you're rested on rest day
Night before race:
inflate your bike tires to desired psi
lay out your triathlon clothing and equipment and pack up what you can
eat a nutritious meal (pasta is nice, but get some protein in there)
get a good night of sleep; don't go to bed too early though
Race Day:
wake up early
eat a healthy breakfast
use the bathroom
head out for the race site; don't forget your bike!
At the race site:
unload your gear and locate the transition area
find a place for your bike and setup your gear
use the bathroom again
take your bike out for a short 5-10 minute ride
go for a little jog
use the bathroom again
grab your goggles, swim cap and wetsuit and head down to the beach for a warmup swim
Enjoy the race!
Triathlon Breakdown
pre-race: time to get your gear laid out, warmup and use the bathroom. Determine where each of the various entry/exit points are (e.g. "bike in", "run out", etc.) are. Remember where your bike is racked, so it's easy to find when you come out of the water. Note: bike spots are on a first come basis, so the best spots go early. Don't try squeezing in late.
swim portion: make sure your goggles are fitting well. Take your time and nice long strokes. Don't get startled if you get bumped or splashed. If you need to rest, seek out one of the lifeguards on a kayak. If you're really in trouble, remove your swim cap and get the attention of a lifeguard.
transition #1: commonly referred to as "T1", it is the period of time between the swim and the bike portions. It is used to return your swim gear and grab your gear for the bike course. Be sure to wipe your feet off well before you put your socks on.
bike portion: start out in an easy gear. Stay to the right unless passing someone. Once passed by someone else, by rule, you need to stay 3 bike lengths back. Any closer is considered "drafting" and is a penalty at some races. Drop into easier gears on hills.
transition #2: commonly referred to as "T2". Similar to T1, except it is the time between the bike and run portions. Note: T1 and T2 time counts towards your overall time. Not a big deal, but don't be surprised.
run portion: Remember to take your race bib number with you. Start out nice and easy, as your legs may be a little tight from the bike portion. Grab a drink of water at the aid stations, and visualize the finish line.
finish line: Get your medal, grab some post race food and celebrate! I think you'll figure the rest out on your own.
MISCELLANEOUS:
nutrition: think about when you might to take something like an energy gel or electrolytes (ex: gatorade). You'll be moving your body for 1-2+ hours.
