Triathlon
5 best sprint triathlon events
From America to Asia, there is a huge variety of sprint distance triathlons to choose from. Here are our favourites.
With multisport events becoming more and more popular in recent years, there are now a huge number of sprint triathlons to choose from in order to have your first try of a tri. The distance of a 750m/0.47 mile swim, 20km/12.34 mile bike, and 5km/3.1 mile run should take anywhere between one and two hours. Here are our 5 favourite swim-bike-run events over the sprint distance.
1. BLENHEIM PALACE TRIATHLON
One of the highlights of the UK triathlon season, the Blenheim Palace Triathlon is the world’s ONLY triathlon located slap bang in the middle of a World Heritage Site. With two separate Sprint triathlons taking place over the race weekend, entrants can expect a 750m swim in the fresh water lake, followed by a slightly more testing undulating bike course and a 5.4k run around the stunning Queen’s Pool to finish. The event as a whole welcomes 7000 participants every year – as well as being great for first timers looking to dive into their first triathlon, it’s a fun day out for the whole family too.
2. LAGUNA PHUKET
It’s a testament to the quality of this event that the 25 for 25 Sprint Triathlon event at the Laguna Phuket Triathlon sold out in its very first edition in 2018. Held amongst one of Asia’s most luxurious resorts, Athletes can expect a 0.5K swim in the Lagoon, followed by an 18.5K bike and a speedy 6K dash to the finish line. And for all those looking for a big feed beforehand, each entry includes a ticket to the pasta party!
3. GRAND RAPIDS TRI
With a fast and flat course perfectly suited to beginners and seasoned vets alike, the Grand Rapids Triathlon in Ada, Michigan kicks off with a beautiful swim in the Thornapple River (don’t worry, it’s more like a lake!). Athletes move onto a flat, country road cycle before topping things off with a scenic and, crucially, shaded run. Entrants can also take advantage of numerous free clinics before race day, as well as a pre-race swim and ride to get familiar with the course. As a previous host of 6 USAT Championships, the Grand Rapids Tri is a truly world class event.
4. LONDON TRIATHLON
Offering a unique urban route through the capital, there’s a good reason the London Triathlon attracts 11,000 athletes year on year, making it the biggest competition of its kind globally. There are 3 distances on offer (Super Sprint, Sprint & Olympic) on both Saturday and Sunday, as well as the option to enter the race as part of a relay team. Sprint competitors take the plunge for a 750m looped swim in Royal Victoria Dock, followed by 20k bike towards Central London and 5k run by the ExCeL Arena. For the more daring, why not make a weekend of it and enter both days!
5. NAUTICA MALIBU TRIATHLON
Taking place on the spectacular sands of Zuma Beach, Malibu, the Nautica Malibu Tri is one of the most sought after events on the west coast, attracting 3,000 competitors for race distances from Classic to Long Course. Remarkably, last year’s event raised over $1.4 Million for Children’s Hospital Los Angeles pediatric cancer research. The classic distance boasts a half mile swim in the ocean, followed by out and back bike (17 mile) and run (4 mile) courses. Athletes can expect to make their way through some of Malibu’s prettiest roads, and take in some truly iconic views of the surrounding mountains and Pacific Ocean.
THE LIST OF BEST SPRINT TRIATHLONS IN THE WORLD:
- Blenheim Palace Triathlon
- Laguna Phuket
- Grand Rapids Tri
- London Triathlon
- Nautica Malibu Triathlon
5 training tips for a Half Ironman
Here our some bits of advice anyone can use to make their Ironman training more efficient and enjoyable.
Training for a Half Ironman (aka Ironman 70.3 or Middle Distance Triathlon) should be fun. And it definitely shouldn’t take over your life. Follow these five steps to ensure you enjoy your half iron experience as much as possible.
1. SET YOUR GOAL
First thing first, work out what you want to get out from this experience.
Do you want to smash pbs and qualify for world champs? Or is this more of a game of survival; you want to get around the course with a smile on your face and be able to enjoy some post race beers at the end?
Once you’ve made this decision, it’s time to put together a training plan.
2. MAKE A PLAN
Whether you’re uber scientific about this; or you just mentally sketch out the days and time slots that you’re able to train – the key here is that you set out something that works to your schedule and you are able to find a routine.
As a minimum you should be doing three 1 hour sessions during the week and then use the weekends for the longer sessions. You need to understand that if you are racing for five to seven hours, you should also have trained to go that long; so don’t hold back on the weekend training.
Even with a base level of fitness, you should give yourself at least 6 weeks to train and your training should gradually build up in intensity so as to avoid injury.
3. FIND A TRAINING BUDDY
Friends are the ones who motivate you to leap out of bed in the morning. Especially during the winter months. And a long weekend training session is best shared; particularly when it comes to the cafe stop for coffee and cakes.
If you haven’t signed up to this race with a mate, consider joining a triathlon club – there are plenty around. You’ll have lots of questions along the way, so it’ll be a real help to have people around you who know what they’re talking about.
4. MIX IT UP
Make sure you mix up your training – focusing on both your strengths and weaknesses – but also make it fun by adding variation to your sessions, both in terms of intensity but also locality.
Be it running around a track, through fields, or simply as a commute to work; cycling on a watt bike in the gym, around the park or along county roads; swimming in your local swimming pool, in the sea, or in the lake.
The 70.3 includes some long distances, but in some sessions it will help to work on speed and power rather than just stamina. Sprint cycles and Fartlek runs are particularly useful for working on both your aerobic and anaerobic systems. They also mean you can have a good, quick workout and open up some valuable free time.
Variety is the spice of life and ironman training is one hell of a lot more fun if you keep things interesting for yourself.
5. DON’T FORGET ABOUT NUTRITION
In an Olympic distance race you can get away without paying much attention to nutrition, but try that in a Half Ironman and you could be in trouble.
You should use your training to work out how many calories per hour you should be taking on board; and also to determine what works best with your stomach. Energy gels react badly with some people; and you don’t want to leave it to race day to find out you’re one of them!
On race day, you will need to be consuming slow energy-release carbohydrates such as flapjacks for the long time period, as well as salty foods such as pretzels for the amount you’ll sweat out, so it’s vital to have practiced this beforehand. Keep hydrated with electrolyte drinks or hydration tablets which have carbohydrates and sodium in.
Why sleep is the most important part of my training schedule
The ultimate training conundrum: an extra 5 minutes in bed or an extra 5 minutes on the treadmill?
Hands up, who sacrifices hours of sleep for hours of training? I know the triathletes out there definitely do. Even though we are well aware that sleep is the most valuable part of our training schedule, we all seem to set our alarms for ridiculous o’clock in the morning to get those important minutes (or hours) of training in before work. This isn't exclusive to runners, triathletes or any discipline and I know for a fact that many cyclists out there get up at silly o’clock on a Saturday morning to make it to that club ride.
Without adequate rest, athletes just cannot perform at their best. Fact. Due to the demands that training places the body, more rest is not only recommended, but can contribute to stronger performances in training and on race day. Results showed that after four hours of sleep per night, athletes metabolised glucose less efficiently. In addition, levels of the stress hormone, cortisol, were also higher during periods of sleep deprivation. So, if you are cutting out the most valuable component of your training, you will not perform at your best. Simple.
Who struggles to go to bed early the night before a race?
Whether it's a 5k, marathon or Ironman, pre-race insomnia is a very common issue. Even the pros get nervous and have difficulty sleeping the night before a race. The added stress of traveling to a race or sleeping in a hotel can also rock your sleeping pattern.
However, I can assure you that one sleepless night before your marathon won't affect your performance, if you've been able to get good sleep the week leading up to the race. In fact, the pre-race adrenaline rush will help you feel alert and ready-to-go for your race. Many racers have set personal bests despite pre-race insomnia.
So, let’s try and sleep more and sleep better during periods of heavy training and before race day. Here is how:
Take out the stress factor
Lay everything you need out the night before the race. Remember the ‘nothing new on race day’ rule. Your race outfit and nutrition should all be items that you've tried out in training.
Fuel Up
Eat your dinner a few hours before you're ready to go to bed. That full feeling does not help when trying to fall asleep. Avoid caffeine & alcohol for at least six hours before bedtime.
Get ahead of the game
Have your pre-race breakfast and snacks prepped and ready to munch. Start winding down early. Have a hot bath, read a book or listen to some music or a podcast. Avoid looking at your phone.
Top Tip: If you have to be up for your race earlier than usual, try to gradually shift your sleep schedule in the days leading up to the race so that you're going to bed and waking up earlier. That way, it won't feel like a dramatic change when you try to hit the hay much earlier than usual on the night before your race.
So, the lesson here about sleep is MORE is MORE!
Beginner sprint triathlon training: the essential guide
Expert tips from Triathlon Steph for each stage of a sprint triathlon, including a training schedule.
Training for your first sprint triathlon? Don’t be intimidated. We had Let’s Do This’s own Stephanie Ede (better known as Triathlon Steph) break down the keys to each swim, bike and run round so you can be at peak performance for race day.
Swim: 750m
Breathing: This might be the single most important factor in your swim. Though you may not even think about breathing on dry land, your technique in the water is essential for keeping your body fuelled with the oxygen you need.
A steady inhale/exhale rhythm will eliminate the need to breath every stroke and help you stay relaxed. Breathe out through your nose when your face is in the water, and then tilt your head to the side on every other stroke and take a deep breath in.
Once you get used to this method, you can start to take breaths in on every 3rd stroke, which will allow you to take air in on both sides. This is an important skill when it comes to open water swims, where you may be hit by waves on a certain side.
Stay loose: Keep your body as loose as possible so you can rotate your shoulders, torso and hips with each stroke as you glide through the water.
Save your legs: When it comes to your legs, you need to save as much energy as you can for the cycle and the run. To keep your legs fresh, rely as much as possible on your arms to pull yourself through the water. Try training with a float between your calves so that you only focus on your upper body.
Training: Try to swim 250-500m once or twice a week. If you’re not feeling quite up to that, break the distance into intervals by swimming 25m (a standard pool-length), resting, and repeating.
Cycle: 20km
Now use your legs: Unsurprisingly, cycling is all in the legs. Your upper body should stay relaxed and motionless as your legs and core do all the work. Similarly to the swim, keep your upper body loose so you’re not holding unnecessary tension.
Pedal evenly: Maintaining a nice, even pedal stroke will generate maximum power and efficiency. This means applying the same amount of pressure through each leg and through each pedal. If you’re doing it correctly, your hips, shoulders and torso should stay stationary.
Training: If you’re fairly new to cycling, start by going to the gym a few times a week and cranking out 30 mins on a spin bike or gym bike. After a while, you’ll be ready to hit the road. Get out on your bike about twice a week, and remember to vary the kind of routes you’re doing. You might need to prepare yourself for some hills.
Run: 5k
Stay relaxed: Notice a pattern here? As with the first two thirds of your triathlon, keep the muscles you're not using relaxed. Your arms should be loose and bent at a 90-degree angle, and your fists should be unclenched. Keep your jaw and shoulders loose too to make the running as comfortable as possible.
Shorten your stride: Try to run at 180 strides per minute, or 3 steps every second. That may seem like overkill, but a shorter stride will lessen the impact on your body and massively cut your risk of injury. A 3-mile run may not seem that bad under ordinary circumstances, but your muscles will be very fatigued by the time you get this close to the finish line during a triathlon.
Training: As with all training, start slowly, with 20 minutes of running a few times per week. After a few weeks, start to increase the time and distance you’re running for every week. Always warm up and stretch before you head out running, and stretch again when you’re finished. Finding a 5k training program online is a good idea if you’re not already a regular runner.
Bricks: Your Bonus Training Tip
Any good sprint triathlon training plan should include bricks. These are back to back swim-to-bike or bike-to-run sessions, and they are an essential part of triathlon training. A brick run prepares you for the triathlon’s transition zone and the changes between biking and running. Though the first mile of the post-cycle run may have your legs feeling like jelly, don’t worry; if you stay within your bounds, you’ll be able to crank out a speedy running time once you’re in a rhythm.
An Example One-Week Training Schedule
Finding (and following) a complete and detailed training calendar is by far the easiest way to make sure you’re ready for race day (here’s an 8-week plan we swear by). But if you want to make your own, here’s a beginner’s sample week that Steph made just for you!
Monday: Easy run with intervals
Tuesday: 60 minute bike ride or spin class
Wednesday: Easy swim with some hard 50m intervals
Thursday: 60 minute bike ride or spin class
Friday: Rest day
Saturday: Longer run with intervals
Sunday: Brick:1.5 hour cycle, straight into a 20-minute run.
33 essential items to pack for a triathlon
These are the things you will need to have at every stage of a triathlon event. Pack everything in order, and then you'll have nothing to worry about on raceday
Packing these 33 items for a triathlon will ensure a smoother event day so you can focus on giving it your all and coming out with a personal best.
All the training is done and it’s almost event day, but keeping check of all the bits of equipment you need for a triathlon is difficult. Writing a list of all the items and splitting them into the different disciplines of a triathlon is an easy way to keep track and be prepared for event day. The following list of 33 essential items will help you pack for your next triathlon.
Find your next triathlon event
Swim
1. Wetsuit — check whether your triathlon requires you to wear a wetsuit, is wetsuit optional, or requires no wetsuit to make sure you’re meeting any race demands. On top of that, your wetsuit needs to properly fit you, and be comfortable so check out the different options before you buy
2. Goggles — try on a few types to find what works for you as dealing with leaky goggles throughout your swim will really throw you off. Once you have your perfect pair, it’s a good idea to buy a second pair in a different tint so that you have something for all conditions
3. Tri shorts, swimsuit or tri suit — A basic pair of tri shorts with a little bit of padding will make your bike leg much more enjoyable, but if you’re doing multiple triathlons or decide this sport is for you, it might be worth investing in a tri suit
4. Swim cap — this can either be used for the actual event or just for your warm up swims
5. Lube/Vaseline — this helps to stop any chafing
6. A towel — for the transition between swim and bike
Bike
7. Bike — If you’re new to triathlons any bike will do but if the tri bug hits you, then you can start thinking about getting a more appropriate bike. Try and get it checked out at your local shop before an event to make sure everything is running smoothly.
8. Helmet — this is obligatory for all triathlon events. Make sure it fits properly and the strap is on tight
9. Sunglasses— these will help prevent any glare from the sun, but will also protect your eyes from any insects or dirt flying around
10. Cycling shoes — if you’re new to the triathlon scene, mountain bike clips are a good starting point for cycling shoes, as they clip in and out more easily
11. Socks — there’s a lot of debate about whether to wear socks on the bike as it takes up a lot of transition time. This is completely down to your personal preference
12. Tool kit — floor pump, spare inner tubes, multi-tool, CO2 (make sure you practise with this beforehand if you’re planning on using these during the event)
13. Technical equipment — for example, if you want to wear a technical watch, heart rate monitor, GPS, bike watch/computer
14. Bottle(s) — pre-filled with your choice of drink, make sure that the water or electrolyte is fresh that day.
15. Number belt — in case you’re not using safety pins. If you aren’t using a number belt you should have your race number pinned to your tritop, ready to put on in the swim to bike transition
16. Jacket — this is totally dependent on the weather and the time of year that your event is happening
17. Energy gels — this can also include any bars or other nutrition that you want for during the actual event. Normally people choose to have some during the bike discipline and in the bike to run transition.
Run
18. Running shoes — taketwopairs if you have a late start time. One to leave in transition and one to warm up in. Just make sure they’re comfortable and well worn in
19. Hat/visor — useful for keeping your hair out of your face, and preventing against sunstroke if you're running in the heat
20. Socks — again this is where some people choose to wear socks and others don’t, but if you know you blister you could also carry plasters to put on in the transition
21. Plasters — this is in case you’re running sockless or for using after the event
Additional Items
22. Event registration paperwork and ID
23. Any pre-event drinks or snacks
24. Warm clothes for pre- and post-event
25. Comfortable footwear — to change into after the event
26. Safety pins — this is for your event number if you are not wearing a number belt
27. Roll of duct tape — this is always useful to have on hand
28. Post-event food
29. Money — try and take cash as there may not be a cash machine nearby
30. Bin liner — to help keep things dry
31. Toilet roll
32. Waterproof sunscreen
33. Any medication — for example, asthma inhalers
What to eat before a triathlon
Tips and tricks for properly fuelling yourself before taking on your next triathlon event.
Plan your meals
One of the easiest ways to keep a track of your nutrition and to make sure that you have sufficient levels of energy is to plan your meals in advance. Although meal planning is a bit of a faff, it will ensure that you can get the right amount of energy and carbs in before a workout and the right amount of carbs and protein in for recovery after a workout.
Quality diet
After you’ve decided that a meal plan is a good idea, you’ll need to work out what meals to put into it. Make sure that your meals contain lots of carbs to keep your body fuelled for all the extra training that you’re now doing. A mixture of both simple and complex carbohydrates is always a good place to stay. Simple carbs are found in foods like fruit and milk and sugars, while complex carbs can be found in foods such as pastas, rice, beans and vegetables. You’ll want to try and focus more on your complex carbs as they are slower to break down and so your body will burn through them at a slower rate and therefore they have more of an effect.
On top of this, make sure you’re having a good amount of fruit and veg and other nutrients such as protein to aid in muscular recovery.
Poor digestion? Drink water. Bad skin? Drink water. Feeling fatigued or nauseous? You guessed it, drink water. As basically the solution to just about every problem, its important to keep yourself dosed up on water.
The amount of water that someone should drink per day varies from person to person. It can rely on a persons size, sweat rate, activity levels, and even the weather. The easiest way to see if you’re properly hydrated is to check the colour of your urine. If your pee is consistently straw coloured then you’re on the money. If it’s clear and you find yourself going to the toilet many many times per day, then you might want to slow down on your water intake.
Follow the 10% rule
There’s not harm in having a some cheat foods every now and then. The 10% rule is the idea that 10% of your daily calories can come from treats or deserts, crisps or biscuits. As long as you’re keeping a healthy balanced diet, you can be guilt-free about that evening glass of wine or that bar of chocolate after dinner.
Pre-race food
Your pre-race dinner is an important one. If you have too many carbs then you can end up feeling sluggish and lethargic and the last thing you want to do is go swimming while feeling stodgy. So make sure your last supper is a nice balanced meal with an standard balance of proteins and carbs and fats. You will want to avoid foods that are high in fats and fibre. This will keep your gut happy and consequentially, keep your whole body happy when it comes to race day.
Your pre-race breakfast wants to take place 2–3 hours before the race begins, giving yourself ample time to digest and deal with your food. Again, avoid fats and fibre on the morning of the race so you’ve got a happy gut when you’re on the starting line. Most runners will have a bowl of porridge and a banana to get them up and ready for the big race.
How to train for a sprint triathlon
How you can get yourself ready to take on a sprint triathlon.
More and more people are embarking on a triathlon these days. Triathlons have replaced marathons as the go-to endurance challenge so here’s how to tackle your next one.
1. Swimming
Breathing: Although out of the water you don’t even think about your breathing, when it comes to swimming, breathing technique is incredibly important as a way of keeping your body fuelled with the oxygen it needs to carry on.
A steady inhale/exhale rhythm will help you stay relaxed and eliminates the need to breath every stroke. You will want to breathe out through your nose when your face is in the water and then on every other stroke, tilt your head to the side and take a deep breath in.
Once you’re more used to this method, you can start to take breaths in on every 3rd stroke to practice taking air in on both sides (a very handy skill when it comes to open water swims where you may be hit by waves on a certain side).
Stay loose: You’ll want to keep your body as loose as possible so you can rotate your shoulders, torso and hips with each stroke as you glide through the water.
Save your legs: You’ll want to save as much energy in your legs as you can for the cycle and the run. You will need to rely on your arms to pull yourself through the water so that your legs are as fresh as possible for when it comes to the second two parts of the triathlon.
Training: Aim to swim 250m once or twice a week. If you’re not feeling quite up to that, then break it into intervals. So swim 25m (a standard pool) and then have a rest and repeat.
2. Cycling
Now use your legs: Unsurprisingly, cycling is all in the legs. Your upper body should be relaxed and motionless as your lower half (legs and core) do all the work. Just like with the swim, keep your upper half nice and loose so you’re not holding any unnecessary tension.
Pedal evenly: By having a nice even pedal stroke, you’ll get a lot more power and efficiency. This means applying the same amount of pressure through each leg and through each pedal. Having a nice round and even pedal stroke will mean that your hips, shoulders and torso stay stationary (which is exactly what you want).
Training: If you’re fairly new to cycling, then start by going to the gym a couple of times a week and cranking out 30 mins on a spin bike or gym bike to get into it. Then you’re ready to hit the road. You’ll want to get out on your bike about twice a week to keep your training ticking over. Remember to vary the kind of routes you’re doing. You might need to prepare yourself for some hills.
3. Running
Stay relaxed: You may be noticing a bit of a pattern here. Keep your arms nice and relaxed. You’ll want to bend your elbows to form a 90-degree angle and make sure you don’t clench your fists. Keep your jaw and shoulder loose too and you’ll find running a lot more comfortable.
Shorten your stride: The current recommendation is that you should run at 180 strides per minutes — that’s 3 every second. It may feel like you’re over doing it with the steps, but a shorter stride will lessen the impact on your body, massively cutting the risk of injury.
Training: As with all training, start nice and slow with a couple of 20min runs per week. Then as the weeks go by, start to increase the time/distance you’re running for, week by week. Don’t forget to warm up and stretch before you head out running. Get the blood pumping and get your muscles loose before you head out and you’ll be good to go.
An Example Training Week:
Monday- OFF.
Tuesday- Easy run with intervals.
Wednesday- 60min bike ride or spin class.
Thursday- Easy swim.
Friday- Long run.
Saturday- Longer swim with intervals.
Sunday- Brick: 30min cycle then straight into a 30min run.
Back to back bike-run sessions (or ‘Bricks’) are an important part of triathlon training as they prepare you for the transition zone and the changes between biking and running. Although in the first mile of the post-cycle run your legs will feel like jelly, if you stay within your within your bounds, then you’ll be able to crank out a speedy running time once you’re in a rhythm.
7 triathlon training tips
Here are the 7 best ways of improving your training and making sure everything is all set for your next triathlon event.
Once you’ve committed to a triathlon, here’s what you need to know for tackling your training for the big race. Always remember: nothing new on race day.
Find your next triathlon event
1. Train in the Conditions
Swimming in open-water makes a massive difference to speed and energy spent trying to fight even the slightest current. Suddenly finding yourself out of the safe confines of your local 25 metre pool can be pretty intimidating. Particularly when something in the water touches your leg. It’ll all be completely fine and harmless as soon as you take the plunge, so why not get over that fear before the actual race day and train in it.
2. Practice the transitions
Particularly if you’re looking to make a new PB, transition training is important. You don't want to finish the swim on race day only to have a wrestle with your wetsuit. It’s often just about feeling that bit more confident of your transition routine — what to take off first, whether you’re going to eat, and how to race your bike to the cycle start-point the fastest. If you’ve never done a transition before, it’s worth practising beforehand just to steady your nerves. Twenty minutes of doing it a couple times will help, especially as you bustle in and around the elites.
3. Know your strengths
Not many people will be absolute experts in all three disciplines, but most people will have one or two legs they specialise in. It's important to set out a good strategy so you know when to push and when to be conservative. So while you may lose out a bit on the swim, if biking is your thing you might be able to overtake some of the people ahead that way. Similarly, if running is your strongest suit, you don't want to have emptied the tank before you get there.
4. Work on your weaknesses
Having said that, if you know that you’re already a very able runner, then try and avoid seeking easy training gains by focusing mainly on that. It’s easy to do your favourite training and then check out for the rest of the week. But if you can’t cycle or swim, you can make the ordeal a whole lot harder for yourself. So make sure you focus on all aspects of the triathlon, with specific focus on your weaker disciplines. That way your stronger suit will allow you to excel rather than make up for lost time.
5. Get to grips with the ‘bricks’
A brick is doing two disciplines back to back. So that’d be completing your swim and immediately biking with no break, or moving from swimming to running. Especially for your first brick session, you'll find that moving upright after you’ve worked your whole body will be a dizzying struggle. And your legs will feel like bricks themselves as you get off your bike to start your run. But it's better to work on that in training then feeling it for the first time in the race. Your triathlon training then of course will need to include practicing the transition moment, and the ability to keep going afterwards.
6. Practice eating on the go
The clock is always going and won’t stop just because you do. So if you’re going to eat (which you absolutely should) you want to be doing something at the same time. Whether it’s while you’re clipping your bicycle helmet on or mid way through your bike ride; make eating as efficient as possible. If it’s the latter you should train the same and check that you can actually eat comfortably while cycling. Work out when eating suits your stomach as well so that you don’t eat and then realise that it was a bad decision. Energy gels can do funny things to your gut, so make sure you know what you're doing in advance.
7. Be flexible with your training
As with training for anything, you’ve got to get the right life balance that you want. No training plan is worth sticking to to the last letter, and so long as you’re committed to your triathlon and have some discipline then you will be fine if you miss the odd training. Listen to your body and take a day off if you need to recover. Getting bogged down will just create the triathlon guilt trip that takes the enjoyment out of it.
Things To Know About A Triathlon
Any triathlete should expect to have to do lots of research. And there will still definitely be things that you won’t find out until the actual race day. But here is a basic overview of some (random) things you might want to know.
1. Swim, Bike, Run
Most people figure that it’s in this order just because it’s safest. Given that most people struggle the most swimming, at least they aren’t having to try open water when they aren’t fresh. It also separates the faster from the slower racers, making the competition relevant for both the elite and the new-comers. Plus it means that the triathlon doesn’t become a competition about who can squeeze their wetsuit over a sweaty body.
2. There are lots of distances to choose from
A triathlon just means a race with swimming, biking and running. But there are a bunch of distances to choose from:
3. You will have to swap your bib over
When swimming you won’t have a bib (the water would probably damage it). Instead you’ll have a permanent marker number on your ankle (along with your tracking chip). While you can pre-attach your cycling bib to the back of your gear, ready and waiting to slip on as soon as you’ve emerged from the water, for the running you’ll need to swap it to the front so people can still see you.
4. Transition zones make a difference
You’re doing three sports, all of which require different gear. And when changing between the three the clock is still ticking. So if you get it wrong, can’t find your bike, and are slow putting on your clothes, then your time will suffer. So the transition part to the triathlon becomes a bit of a skill in itself.
5. You can get lost swimming
Even though they stagger the swimming part, there are lots of people in the water. Some of them might even grab hold of you at points (probably due to the panic of open water swimming). But with everyone around and about and bumping into each other, you might end up going off course. So don’t just rely on following other people, but make sure you keep on lifting up your head to get a sense of your direction.
6. You may get cramp
Cramp is likely with any kind of over-exercising activity. But particularly when it’s hot and humid it can creep up on you and take hold. Even experienced triathletes are vulnerable, so it’s worth learning how to combat just in case it actually does target you.
7. Swimming can cause chafing
It might surprise you that even swimming you’re still in danger of chafing. But around the wetsuit or swimsuit the friction is just the same as when you’re out of the water. Vaseline is therefore just as necessary at this stage of the triathlon as it will be for the running part later on.
8. A lot of it is about how much you eat
You’re expending a lot of energy. And so it’s only natural you’ll need to fuel yourself up for it. Some describe triathlons as eating competitions and for the longer ones they probably aren’t far wrong. Eating until the end will probably be the make or break of your triathlon, so make sure you think about it before.
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