Triathlon tips
Click on the appropriate icon for advice (courtesy of Human Race) on each element of the event.
This event involves an open-water swim. Open water swimming is very different to swimming in a clear warm swimming pool, but with the right preparation and practise you don't need to worry! You'll need the following kit...
Swimming Hat: A swimming hat serves several functions - it helps us keep track of you, it helps keep your head warm and it lowers water resistance, saving you vital seconds in the water. You will need to buy one to train in although you will be provided with one at the event which you must wear, as this will be colour coded depending on your wave.
Goggles: These are an absolute must to enable you to see where you're going and will make a notable difference to your swim. It’s worth checking that they don’t leak - even more important if you intend to wear contact lenses for the swim.
Wetsuit: You will need a wetsuit for an open water swim. Wetsuits provide more buoyancy than swimming without, resulting in faster swim times. Whilst any type of wetsuit (long, short, sleeveless, etc) is ok we would recommend swimming in a triathlon wetsuit. They are designed not only to keep you warm, but also for swimming in.
We would recommend that you practice swimming in open water and in your wetsuit before you race. T3 Performance provides swim coaching and Human Race organises a number of open water swim sessions with Zoggs. Please contact them directly for more information.
Race Tip!
Buoys can be difficult to see when you are in the water, it’s not like looking at them from the shore line, so look up every once in a while to make sure you are swimming straight.
Triathlon tips: bike
You'll need the following...
Bike: It doesn’t have to be a racing bike, but it must be roadworthy and fit you properly. We would recommend a full service before you train / race on it. Handlebars must not have bare metal ends.
We would also recommend that you fit new tyres before the race if possible. While the course is tarmac, there can be grit on the surface, especially following bad weather and this can result in punctures. Decent quality tyres reduce the chance of punctures that can hinder your completion of the race. If you can, carry a few basic puncture repairing tools in a pouch underneath your saddle. There will be a bike mechanic on site.
With the hours that you'll spend in the saddle training, and to prevent injury, we would suggest getting your bike set up correctly. triandrun offer a bike fitting service.
Helmet: You will need to wear a helmet from the moment you remove your bike from its position in transition until you return it. Remember, no helmet no race!
Eyewear: It is a good idea to wear cycling glasses on the bike to protect your eyes from grit, flies and other debris.
Cycling shoes: Bespoke cycling shoes are a luxury if you're just starting out, but you definitely need footwear that is easy to get on and off during transition. The advantage of cycling shoes is that they attach to the pedals giving you better cycling stability and power.
Drink: There will be no water provided on the bike course. Therefore, we highly recommend that you fit a water bottle cage to carry water or an energy drink with you on the bike. The cycle is an ideal time to rehydrate. Most people cramp up or slow down not because they run out of energy, but because they dehydrate.
No Drafting: ‘Drafting’ refers to riding with your front wheel a few inches from the rear wheel of the competitor in front. It can significantly cut down wind resistance and the energy that you expend – but is against the rules and can lead to your disqualification!
Training Tip!
At the beginning of the cycle, avoid pushing too high a gear as this will over-fatigue your legs in the latter stages of the cycle course. Instead, choose a slightly lower gear and maintain a high cadence while you settle into your natural rhythm.
Triathlon tips: run
You'll need the following...
Running shoes: You need to ensure you wear shoes that fit you correctly and that are designed for the style of runner you are. Having the support and comfort you require will not only aid performance, but will also help to prevent injury.
Many specialist running shops, namely Asics will look at the way you run and advise you on the type of shoes you require.
Elastic laces and toggles avoid the need to tie your laces and will speed your transition time.
Training Tip! At the start of the run section, your legs can often feel heavy after cycling – so begin with a shorter stride than usual, then gradually adjust as your body gets used to the new discipline. You must run regularly after cycling to get used to dead leg syndrome as heavy, weary legs can lead to injury.
Triathlon tips: transition
Transition is where you change from swim to bike and from bike to run. Getting this right can shave seconds or even minutes off your time as the clock is always running! If you want to be efficient in transition, you need to learn how to do a few things at once and keep moving in a seamless, fluid motion. Know what things you can do while running or riding or on the run-up to the transition zone and what you have to do before leaving.
You will be allocated a position in transition where you will store everything you need for the race. Check your race number against the one on the bike racking - they must match. You will set up your kit in the transition area prior to the race and it is important that you know the direction of flow through the area, where your bike is amongst hundreds of others and where you will tag your relay team member.
We suggest you physically run through transition so you know where to locate your bike at speed. For example a distinctive towel laid under your kit helps to identify the exact location. Please note that balloons, flags, etc are not allowed to mark your spot.
When changing kit in transition, the aim is obviously to be as quick as possible, but don't be too hasty. If you rush you can get into a mess and end up taking more time getting changed than is necessary!
Swim to Bike
You need to get your wetsuit off by taking the top half off from the moment you get out of the water. Put some lubricant (use a vegetable-based oil or Bodyglide, never use Vaseline) on your wrists and ankles to help get the suit off more easily.
If you decide to wear socks to race, be prepared to struggle to get them over wet feet. Always put talcum powder in both your running and cycling shoes and, if you get blisters, put a smear of grease on the inside of the shoe in the danger areas. Never leave it until race day to try out new shoes or other kit. Wear them for at least one training session beforehand so you're confident that you'll be really comfortable.
Put your helmet on - you must not touch your bike until your helmet is fastened - then push your bike to the 'BIKE OUT' exit when you will then be allowed to get on your bike
Bike to Run
Practise exactly how you will rest your bike on the racking - under the brakes or the saddle. Take your bike off and return it to the racking a couple of times so that you’re familiar with the process. Leave a bottle of water or energy replacement drink ready to take with you on the start of the run.
As before, put talcum powder inside them to help put them on and also use elastic laces - this avoids tying bows which can get rather tricky in the heat of the moment!
Training Tip!
The bike-to-run transition typically plays havoc with your legs as you adjust to the different demands on your body. To make the change-over easier, in the last part of the bike course you should select a lower gear and spin your legs at a higher cadence (number of revolutions per minute). Lessening the load in the last stretch of the cycle section will help your legs adjust to the new demands of the running section of the triathlon.