So, you want to do a triathlon. Maybe you were coaxed by a friend, lost a drinking bet, received a fitness ultimatum, are undergoing a mid-life crisis, or were inspired by the famous TV footage of Julie Moss crawling to the finish line of the 1982 Ironman World Championships dehydrated, exhausted, and nearly broken after 3.8 kilometers of swimming, 180 kilometers of biking, and 42 kilometers of running.
For some reason, you thought that looked like fun. Or maybe you just think you look hot in lycra.
Whatever your motivation, somehow you signed up for a race and now you have to train for it.
I have instant credibility advising first time triathletes for the simple reason that when I did my first race I was positively clueless. Maybe credibility is empathy or actually schadenfreude but in any case, zero is a good place to start advice from.
My first triathlon was a charity race sponsored by HSBC. The last bike I used had a basket on it so 3-4 days before the race I borrowed a mountain bike that did not fit me, a helmet that also did not fit me, and took a short dip in the pool in a swimsuit that at least fit me.
The actual race was a confusing blur. I got swum over and kicked in the pool, put my bike helmet on backwards and pedaled as hard as I could. Somehow, I ran to the finish line with my heart absolutely racing, excited and trying to understand the chaos and rushing around that had just transpired. Wonderful! Exciting! Most fun ever, sort of. I did not do another triathlon for more than a year.
Today, I think I finish races in pretty much the same way— a confusing blur—albeit with a better idea of my heart rate, nutrition intake, pace, speed, splits, watts, and scores of other geeky triathlon data. I have continued to race to the finish line for that sense of accomplishment that comes with conquering or trying to conquer three disciplines at once and for the simple joy of enjoying the outdoors in the elements, free, with your adrenaline pumping.
It never gets old.
So, here are some helpful do’s and dont’s that I have picked up over the years.
1. Don’t be me
Come prepared. Read this article. Talk to a coach.
2. Don’t do an ironman…yet
Find a distance that will allow you to enjoy triathlon before you take on the big one. A sprint distance or Olympic distance is good. Olympic distance is a 1500 meter swim, 40km bike, and 10km run. A sprint is half the distance of an Olympic run. These shorter distance races are challenging and fun. Heavy emphasis on fun. Ironman is “fun,” but in a twisted sadistic way.
3. Train
Triathlon is a sport that requires mastering swimming, biking, and running. You need to work on all three disciplines and it requires a lot of multi-tasking. It’s all about balance. Get a coach or follow a program. You will need help.
4. Set a goal and then set little goals
At some or several points in any race, and especially when the going gets tough, you will question what you are doing and why you are doing it. Setting a goal will help you answer that question. Setting little goals will help you motivate yourself.
5. Gear? Don’t buy too much
I live in a triathlon warehouse with a bed in it. Bikes, shoes and lycra everywhere. It will accumulate. Triathlon requires a lot of gear. I sometimes think of a triathlon as a simple logistical puzzle of how to get your mountains of “stuff” from one place to another with yourself as the mode transportation. On race day you should have the basics: tri suit, sunglasses, goggles, swim cap, bike, bike shoes, bike gloves, helmet, running shoes, flip flops, sunblock, glide, hat, and waterproof watch and/or heart rate monitor. I suggest Timex for the watch and Oakley for the sunglasses. They make the best, period. For safety’s sake, check your gear before the race, especially your bike. Make sure it is in good working order.
6. Nutrition and Hydration
Fuel for your race before, during, and after. Race day nutrition is especially important for races that are longer than an hour and a half. Typically you will need to replace 200-300 calories an hour depending on your body weight. This is not easy to do when you are exercising hard. I stick to liquids as much as possible. You will need to hydrate and consider replacing lost salt and electrolytes especially for longer races.
7. Be flexible
In many ways, triathlon is a sport about rolling with the punches. Triathletes tend to be control freaks who try to measure everything, over-think and overplan. The beauty and the difficulty of triathlon is that not everything goes your way, and you must adjust. Accept that there will be things in triathlon and in life that you cannot change but you can always change your attitude and your effort.
8. There is no such thing as bad weather, just bad clothing
My coach taught me that one. This is an outdoor sport. Weather is part of the race.
9. Read the rules
Triathlon competitions have rules on drafting, use of equipment, helmets, appropriate attire, transitions, time cut offs etc.. Don’t get disqualified before you get to the finish line.
10. Get help
Bring your family or a friend for support. It’s more fun. You will owe them big time afterward, for standing under the sun and cheering you on.
11. Smile and enjoy the race
I swear it makes it easier and you will look better in the race photos that you made the people in No. 10 take.
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