A Guide for Beginner Triathletes from a Two-Time World Champion:

Triathlons can seem intimidating and overwhelming for a new triathlete.  Below are some ways to help make sure that your race runs as smoothly as possible and how to make the most of your triathlon before and during the event!

Training

It is just as important to rest and recover from training as it is to do your workouts.  Be sure to get adequate rest and nutrition.  With your training, make it fit in a schedule that works for you and your family.  If you are not a morning person and you can’t seem to wake earlier or have time in the morning to train, it is not a problem.  Find another time in the day to train so that your training best fits your lifestyle.

Some tips on training:

• Train with family, a friend or even a club!  Training with others makes your workouts social and a whole lot of fun.
• Avoid the “no pain no gain” attitude.  If you are participating in triathlons for your own fitness and fun – enjoy it!
• Be sure to get adequate rest.  Participating in a triathlon the day or two after a really hard workout often results in poor performances.  Enter a race as physically rested as you possibly can.

 Practice Transitions

 A triathlon is made up of 3 events:  swim, bike and run.  However, there are 5 sections to a race: 

1. Swim
2. Transition from swim to bike (called Transition 1 or T1)
3. Bike
4. Transition from bike to run (called Transition 2 or T2)
5. Run

It is important to practice both transitions as well as your swim, bike and run because it will help you to become smooth and feel good leading into the next section of the triathlon event.

Test Your Pre-Race Meal

It is really important to test whether food sits well in your stomach before a triathlon.  A great way is to eat 60 - 90 minutes before a training session.  While you exercise, if you don’t have any cramping or discomfort with your stomach, you might have found the right food and the right time to eat before your race.  Test it out several times to make sure that it works!

Some good pre-race meals include:

• Porridge and an egg
• Bagel with peanut butter
• Energy bar
• If you can’t eat food, try energy drinks or gels

** Be sure to drink fluids as well!!

 I suggest approximately 40 - 60g of Carbohydrates and 15 - 20g of protein.  Try to avoid fat in your pre-race meal, and if your stomach is sensitive then stick to plain foods.

Diet:  What Should I Eat in General to Prepare for my Race?

I often get asked about diets.  It is really important to remember a few keys to help you make good decisions with eating:

• Eat a well-balanced diet.  Get variety in your foods.  One of the best ways is to try to eat one of each colour in the rainbow every day.  It is simple and it sure helps when going grocery shopping and looking for variety!
• Are you drinking water regularly?  Keeping well-hydrated makes a significant difference in your performances, both in and out of races!  It is best to drink 6 - 10 glasses of water a day to help your body run its best!
• Foods filled with high fats and simple sugars really need to be minimized.  Avoid pop, candy, and fried foods when possible.  With your diet, consider making small changes over time.  Making drastic changes may only lead to discouragement and a lack of success in improving your diet.

Fluids

To avoid having to use the bathroom at the start line, it is best to stop drinking any fluids 1 hour before the start of the event.  That way, you will have time to allow fluids to go through your system.  Just before the start (within 5 - 10 minutes) you can have a sip of your drink.  You may feel thirsty but often it can be a result of nervousness.

It is important that you not try to begin to hydrate your body the morning of the triathlon event or training session.  Instead, try to drink water regularly each day.  Your body is two-thirds made of water, so it is best to drink 6 - 10 glasses a day to keep your body’s system running smoothly and consistently.

How can you to tell if you are hydrated?

The easiest and simplest way is to see the colour of your urine.

If your urine is:

• Clear with a light tinge of yellow – you are hydrated!
• Yellow – drink 1 - 2 glasses of water.
• Dark yellow – get some water in your system!  You could be limiting your performance in any training or event!

 If you take vitamins, your urine may be a bright yellow regardless of whether you are hydrated or not.

The Timing of Your Breakfast and Dinner

The timing of your breakfast and dinner the night before may change your ideal schedule in the morning of the race when it comes to needing a bathroom.  Take caution with foods that you do not eat regularly.  Often triathlon competitors who have regular bowel movements need to be careful when using foods that clean you out (bran).  Avoid changing your routine and know that there are many bathrooms (outhouses) available at the race site.  Be aware that pre-event excitement and nervousness does make you want to go use the bathroom…….along with many other triathletes!  That means that before the event there can be lineups for the bathroom.

A few suggestions:

• When traveling to the event, stop on the way to use the bathroom at a public washroom/coffee shop, etc.
• Bring toilet paper or tissue just in case – it is rare for the outhouses to run out, but it does happen.
• Determine the time for digestion of your foods.  Knowing what foods take how long to go through your system may make you feel completely at ease.  A good way to find out is to include a healthy portion of red beets in one of your meals and count the hours until there is red in your stools.

Final Travel Arrangements and the Night Before the Event

It is important to feel at ease and have plenty of time before your triathlon race.  Here are a few tips to help you be sure not to find yourself in panic mode the morning of the race!

• Get EXCELLENT directions, use a map, or at least carefully read through the directions provided on the race information.  Often races are outside of town and there may be challenges getting parking, so DEFINITELY take extra time to get there.
• Lay out ALL of your equipment the night before.  Use your checklist (see below).
• Fill up on gas the night before.
• Plan any stops or confirm any carpooling arrangements the night before.

Checklist

Use the following checklist when preparing for your triathlon.  You can add or take away from this list as you wish.  These items will be needed for your first, second, or tenth triathlon! 

Must have:

• Swim cap (comes with race registration on race day)

• Goggles

• Bathing suit Towel

• Bike

• Helmut

• T-shirt or race top (to bike and run in)

• Socks (optional, but a good idea for avoiding blisters and stinky shoes)

• Running shoes

• Hat

• Water bottle(s)

• Dry and comfortable clothes for after the race

• Watch

Optional:

• Wash basin to rinse feet after running on sand

• Wetsuit

• Cycling shoes

• Elastic laces for running shoes

• Sunglasses

• Bike pump (tires)

• Spare tire

• Pam cooking spray (for sliding off wetsuit very quickly)

• Baby powder (for sliding running or cycling shoes on)

• Vaseline (to prevent chaffing in long races)

• Heart rate monitor

Don’t Make any Last Minute Equipment Changes

It is great to hear some advice from others and often you might think to fine-tune your bike position or make last minute changes.  However, I highly recommend that you don’t do it.  This will likely affect your performance – whether it is comfort, biomechanics or even a mental block because you changed your routine from how you have practiced!

Safety Check on Bike

At most races, there is a bike check.  Often, it is a local bike shop ensuring that your equipment is safe and secure when you enter into transition to set up.  However, I believe that it is the triathlete’s responsibility to ensure that their equipment is in safe working order.  Use the following guideline:

• Tires need to be pumped to proper levels
• Wheels must be securely in place
• Ensure brakes are working properly
• Check to make sure all pieces on your bike are secure:  seat, water bottle cage, handlebars, etc.  (if you are not knowledgeable in this area, I strongly suggest using a bike shop)
• Gears need to be working smoothly (again, using a bike shop if you are not familiar will save you a lot of hassle and headache!)

Get a Good Sleep!

You might be excited to be participating in a triathlon for the first time and feeling nervous.  Some ways to ensure that you get a good sleep include:

• Read a book
• Pack up and finalize all details the night before
• Try not to sleep in the morning before the race, and avoid taking a nap as well
• Set your alarm if you have to wake up early

 Use some Mental Training to Relax

 Breathing

 Yes, all people know how to breathe but often they don’t know how to breathe deeply.  Breathing deeply enables you to open up your entire lungs and maximize your ability to inhale oxygen and eliminate the carbon dioxide.  Here are a few key tips on how to breathe deeply:

• Posture – stand tall and keep your shoulders back.  This enables you to use the upper part of your lungs more effectively.
• Actively exhale.
• Expand your lower abdomen when inhaling - as you breathe in, allow your stomach and chest to expand.

Try these tips and you’ll be surprised at how much more air you can actually breathe in!

Focus on YOUR Event

Very quickly our minds can be filled with anxiety because we are looking at the other competitors and comparing ourselves.  To alleviate any overwhelming feelings before a triathlon event, it is very helpful to have a “game plan” for your race.  A “game plan” is all about creating an expectation on the event and it is solely based on the expectations of your race – no ranking or comparison to others.  Many beginner Triathletes who have little or no swimming background have a game plan of:

• At the start, allow other competitors to rush ahead to avoid any accidental contact and anxiety at the beginning of the race.
• Just to simply complete the swim no matter if you are near the end of the final swimmers.
• To enjoy the swim as much as possible.

These expectations for the swim are very realistic and very achievable.  When one looks at the event in chunks versus the entire triathlon, feelings are very manageable and much easier to deal with.

Visualize

Try to visualize yourself going through the motions of a triathlon.  Use your mind to feel what it is like, and go step by step from the swim to transition and all the steps involved all the way until you have completed the race in your mind.

Think of ways you could manage if you:

• Got a cramp on the run
• Were not sure which exit to leave the transition
• Forgot to bring your towel

 Race Morning

 When to Eat Breakfast

 Depending on your test meals, plan to have your meal at least 90 minutes prior to the event.  Remember, fluids you can drink all the way up to 1 hour before the event and have a few sips within 5 - 10 minutes of your race.

Get to the Race Early (up to 2 hours)

This should give you plenty of time to find parking, register for the event, use the bathroom and prepare in transition. 

Get to Transition Early (1 hour)

In the transition, you will park your bike and lay out your equipment.  Be sensitive in terms of space as many others will be needing room to set up as well.  You can use the bike rack to park your bike and use your towel to mark out your space and lay out your equipment.

Transition Set-Up

• Rack bike first (with handle bars or seat post)
• Lay towel down
• Lay equipment down in order of usage:  place equipment that you use first closest to you on the towel, and items further away on the towel as it is used in order.
• (See example picture below).

Basic Tips

• Ensure bike is in an easy gear for you to begin pedaling after your swim.
• Have helmet upside down with straps carefully laid out for easy strapping on of helmet.

Now that you have your transition area set up, here are a few things to remember:

• Landmark the position of your bike and equipment in transition.  Is it close to a tree or fence?  Is it in the first row?  Is it the furthest rack from the swim?
• If possible, walk from the water (swim finish) to the transition and to your equipment.  Then walk where you will exit from the transition with your bike.  Continue to do the same for the bike finish into transition to your equipment, and then out for the run and the run finish.

 Warm-Up

Now that your transition is set up and you have reviewed the course map, you can take time to warm-up.  Your warm-up depends on the race and the weather.  It is best to have a 15 minute warm-up which might include: a light jog, a short pre-race dip, and some light stretching.  Be sure to keep warm and loose before you begin your race!

Your Step-by-Step Guide for Most Ontario Races

1. Get your coloured wrist band and put it on immediately.  This demonstrates that you are registered with the race and have insurance.  Each person must be present to receive their own wrist band and if you are an OAT (Ontario Association of Triathletes) member, you must bring your membership card.  If you are not a member, there is a fee for one day insurance.
2. Pick up your race package.  Most often you must look up your name and race number which are posted on a wall/board, followed by telling the volunteers your name and number.  They will double-check that you have your wrist band on and give you your race package.
3. Inside the package, there will be race day information, your number, safety pins, a coloured swim cap and often free samples and a T-shirt.
4. Find out what time your “wave” begins at.  Your “wave” is a group of participants who are in the same or similar division.  This helps the event coordinators have a well-organized and safe event.
5. Body marking – most races have each individual marked on their body to help identify the participant (in case of safety, lost number, possibly announcing your name at the finish, etc….).
6. Listen to announcements and attend any pre-race meetings.

Know the race route, including where it begins and ends.  As well, find out well ahead of time when your event begins and if there are any delays.

The Start

Wearing a watch and knowing when you begin is obviously very important.  You will see many people wearing the same coloured swim caps by the water waiting for the organizer to announce the swim start.  If the swim is an area where you feel uncomfortable, here are a few suggestions:

• Stand at the back of the group
• Count to 5 after the sound of the start and then leisurely begin your swim.
• Find another swimmer who will be doing the same and encourage each other.
• Relax during your swim – there are many lifeguards and boats to assist you.  If you have any problems, you can signal for help.

 For all swimmers, here are a few tips: 

• Keep a “heads up.”  Most swimmers swim way off course when they don’t periodically look up to see where they are going.  It is important to know the swim course and not to just follow the other swimmers (because many don’t look up and are swimming in all different directions).
• Avoid touching other people’s feet if you are swimming behind them.
• If others are bumping into you and are touching your feet, you have two choices.  Distance yourself from them (speed up, or turn away slightly), or stop and let them go ahead.
• Do not retaliate if someone bumps into you hard – they are just not watching where they are going and it was accidental.

Transition 1 (T1)

Transition 1 or T1 is the section between the swim to bike.  Try to be as smooth as you can.  Go immediately to your equipment and to your routine.  Remember, helmet first, and then bike!  As you exit the transition area, you are able to begin riding your bike AFTER the mount line (there will be volunteers directing the participants).

Swim to Bike Transition Steps:

1. Put your helmet on first (closest to you as you approach your bike)
2. Step on your towel to dry your feet.
3. Put on your socks (optional)
4. Put on your shoes (cycling shoes are attached to the pedal for more experienced cyclists).
5. EXIT to bike portion of the race.

In the weeks leading up to your race, practice your T1 session at a pool or lake where you can do a short swim followed by a short bike.  Lay out all your equipment and have another person watch over it for you.  Do a short swim and take yourself through the steps that you need to get ready for your bike followed by a short bike.  ***At any triathlon event, you must have your helmet on and strapped up before you can touch your bike.  Do this a few times and get a feel for what system or routine works for you.  Most beginners swim in a bathing suit and slide on a T-shirt (with their race number pinned to their shirt) at this point.  Remember, it is not as easy to slide on a dry T-shirt on a wet body!  This again is where practice makes a difference.

Bike

Here are a few suggestions to help make your bike fun and safe:

• Ride in a straight line.  This sounds funny, but often beginner cyclists are looking at everyone around them which makes them weave all over the road.
• Keep to the right.  Allow for faster rider’s to pass on the left.
• Communicate to others.  If you are about to pass another cyclist, ensure that there is plenty of space between you and tell them you are coming to avoid frightening them.
• Drafting is not allowed.  Each cyclist must not bike DIRECTLY behind another cyclist.  This is unsafe and is not allowed.  There must be 5 meters between bikes on the race course unless they are being passed.
• At the end of the bike portion of a triathlon, you must be off your bike before the dismount line.  This ensures that no one rides their bike into the transition area and avoids accidents.
• Depending on the distance of the race and the heat, you may need to take in fluids during your bike.  Be sure to use fluids that you have used in training.  If it is water, then use water.  Try not to consume too much just before you get to the run portion of the race to avoid any cramping.

Transition 2 (T2)

Transition 2 or T2 is the section between the bike to run.  Again, try to be smooth!  Look for your landmark of where your equipment is and go through your routine.  Head out on your run……you are almost there!

Bike to Run Transition Steps:

1. Rack your bike first
2. Remove your helmet
3. Optional:  use hat and have a drink from water bottle.
4. FINISH RACE!

In the weeks leading up to your race, you can practice this T2 session at the doorstep of your home.  Lay out your equipment at your doorstep and do a short bike.  When you return, take yourself through the steps that you need to get ready for your run and follow-up with a short run.  *** At a triathlon event, you must park your bike before you can unstrap and remove your helmet.  Do this a few times to get a feel for what works and to help you know what your legs feel like after a run.  For some people, their legs feel like Jell-O because they pushed hard on the bike prior to running.  This feeling is minimized with training.

Run

A few suggestions on the run:

• If it is really hot and sunny, wear a hat
• Got a cramp?  Take deep breaths, avoid fluids that you have not consumed before (i.e. juices or sport drinks given out on the race course).
• If necessary, break your run up in sections.  Walk 1 minute, run for 5 minutes.  Try to keep moving closer to completing your race!

When Something Goes Wrong……….

• Relax!  Take some deep breaths.  Get some help from event organizers.
• Remember to stick to your plan – pacing your own race!
• Have fun!  If there is a volunteer out there who gives instructions, please be respectful to them.  Most are volunteers, so please give them respect at all times!

 After the Race

 Congratulations!  You will feel really great as you accomplish your triathlon!  Give yourself a reward for achieving your goal!  A few things you need to remember as you finish off this great day: 

• Change into dry clothes
• Drink some fluids
• Enjoy some food
• Cheer on other participants!

For any questions or if you would like Darren to coach you personally, you can e-mail Darren Henry at:  darren@triexcellence.com. 

Here are some other great websites for you to check out: 

1. Triathlon Canada is the governing body of triathlon in Canada.  www.triathloncanada.com

2. Ontario Association of Triathletes (OAT) is the governing body of triathlon in Ontario.  www.triathlonontario.com

3.  MultiSport Canada is one of many race series in Ontario.  www.multisportcanada.com