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Message
Triathlon first timer tips
Posted on 7/25/22 at 6:50 am
Posted on 7/25/22 at 6:50 am
Entering my first triathlon and I'm looking for the board's excellent advice for triathlon novices as myself.
I've run halfs and fulls, so I have an idea of how it'll go, but I just want to be best prepared. Not expecting any top 3 places, I don't even have a good road bike.
I'm entering the "sprint tri" . The sprint is 400 yards in a lake, 12 mile bike, 5k run. It's next month, and I've been moderately training. I've biked the course: road with some hills. I've been to the gym and simulated the tri by swimming in the pool, then biking an hour on a stationary, and run a 5k on the treadmill. And other trainings.
Looking for tips of what to bring with me, like drinks and nutrition, what to wear, what to expect.
I already know that I could use a good road bike, but I don't have access to one.
TIA
I've run halfs and fulls, so I have an idea of how it'll go, but I just want to be best prepared. Not expecting any top 3 places, I don't even have a good road bike.
I'm entering the "sprint tri" . The sprint is 400 yards in a lake, 12 mile bike, 5k run. It's next month, and I've been moderately training. I've biked the course: road with some hills. I've been to the gym and simulated the tri by swimming in the pool, then biking an hour on a stationary, and run a 5k on the treadmill. And other trainings.
Looking for tips of what to bring with me, like drinks and nutrition, what to wear, what to expect.
I already know that I could use a good road bike, but I don't have access to one.
TIA
4
Posted on 7/25/22 at 9:00 am to East Coast Band
Sprints bring everything from $10k carbon rigs to beach cruisers.
You are more than in shape to finish adequately.
You might get a taste of open water swimming beforehand just to get a feel for sighting, since you wont be in a clear pool with a guideline, but if not its ok. You can doggie paddle 400yd if needed.
Seed yourself towards the back if swim isnt your strong suit. shite gets wild in the front-mid unintentionally, feet to the face, elbows, etc.
Go through your transition plan a few times. Out of the water, goggles off, cap off. Into transition, bike shoes on, helmet, glasses, etc.
Pay attention to mount and dismount lines on bike, there will be volunteers calling them out. If slow getting on and off (which is fine), move to the side so you dont get nailed by someone coming in hot. Try to have your bike in whatever gear is optimal to start in regarding the terrain.
Off bike, practice a sequence. Racking, shoes off, glasses off, helmet off. Run shoes on, take off.
You will have a great time. I never got into them strictly due to frick swimming, but I have been my wifes "sherpa" from countless sprints to 70.3.
You are more than in shape to finish adequately.
You might get a taste of open water swimming beforehand just to get a feel for sighting, since you wont be in a clear pool with a guideline, but if not its ok. You can doggie paddle 400yd if needed.
Seed yourself towards the back if swim isnt your strong suit. shite gets wild in the front-mid unintentionally, feet to the face, elbows, etc.
Go through your transition plan a few times. Out of the water, goggles off, cap off. Into transition, bike shoes on, helmet, glasses, etc.
Pay attention to mount and dismount lines on bike, there will be volunteers calling them out. If slow getting on and off (which is fine), move to the side so you dont get nailed by someone coming in hot. Try to have your bike in whatever gear is optimal to start in regarding the terrain.
Off bike, practice a sequence. Racking, shoes off, glasses off, helmet off. Run shoes on, take off.
You will have a great time. I never got into them strictly due to frick swimming, but I have been my wifes "sherpa" from countless sprints to 70.3.
This post was edited on 7/25/22 at 9:01 am
Posted on 7/25/22 at 9:09 am to East Coast Band
Sounds like conditioning won’t be an issue. Nutrition for that short of a race isn’t that big of a factor, you may want a bar of some sort that will sit well on your stomach to eat during T1. Just make sure you have enough liquids for the bike, I’m sure they’ll provide water/Gatorade for the run. For what to wear, I’d get some tri shorts if you don’t already have them and a jersey that is easy to put on when wet. Some people like the tri suits that are a one piece that you can do it all in but I was never a fan of those.
Biggest thing if you have never done an open water swim before is being prepared for that sensation. Your heart rate is likely to be really high when you start, you may have a harder time getting a full breath due to adrenaline, and you won’t be in a groove with your swimming stroke due to needing to sight and also swimming into people around you. I would practice lifting your head up to sight mid stroke in the pool to get used to that. Also, may be good to do a run one day and then immediately jump in the pool and swim 400 to get used to starting a swim with an elevated heart rate.
Source- I’m not as experienced as some on this board but I do have several 1/2 Ironmans and a full Ironman under my belt
Biggest thing if you have never done an open water swim before is being prepared for that sensation. Your heart rate is likely to be really high when you start, you may have a harder time getting a full breath due to adrenaline, and you won’t be in a groove with your swimming stroke due to needing to sight and also swimming into people around you. I would practice lifting your head up to sight mid stroke in the pool to get used to that. Also, may be good to do a run one day and then immediately jump in the pool and swim 400 to get used to starting a swim with an elevated heart rate.
Source- I’m not as experienced as some on this board but I do have several 1/2 Ironmans and a full Ironman under my belt
Posted on 7/25/22 at 11:31 am to East Coast Band
I would think heat conditioning will help. Yes, you are putting the time in, but inside in air conditioning. Nothing like having to deal with heat, wind, hills that could derail your day. It's a sprint, so you should be fine and congrats on taking on a tri.
Posted on 7/25/22 at 1:25 pm to East Coast Band
Half marathon level of fitness will easily get you through this. There is no need to worry about nutrition on such a short race. Maybe have some gatorade on the bike. Heat this time of year is a very big deal.
I was a pretty decent swimmer for a triathlete. Based on my times, I was middle of the pack even for my first race. So I self seeded myself there. Worst decision ever. The slower guys come out of the gate strong and swim over the top of you, only to die out after the buoy and then I have to pass them. My first race had one guy who was so bad that my wife said everyone was commenting how much he was swimming on top of me. That was the most tired I'd ever gotten on a swim and I've done full ironman compared to that 700 meters.
Practice transitions. I'm the type of person that will practice everything before going to a race. I hate being unprepared. I remember my first race passing a guy during both transitions. He was faster than me on the swim and bike, buy I easily had a minute on him in the run just by being quick getting off the bike and slipping on shoes with no socks. For sprints, practice running with no socks.
But also remember that even on a sprint, it's an endurance event. Way to often do people go out too hard too fast.
I was a pretty decent swimmer for a triathlete. Based on my times, I was middle of the pack even for my first race. So I self seeded myself there. Worst decision ever. The slower guys come out of the gate strong and swim over the top of you, only to die out after the buoy and then I have to pass them. My first race had one guy who was so bad that my wife said everyone was commenting how much he was swimming on top of me. That was the most tired I'd ever gotten on a swim and I've done full ironman compared to that 700 meters.
Practice transitions. I'm the type of person that will practice everything before going to a race. I hate being unprepared. I remember my first race passing a guy during both transitions. He was faster than me on the swim and bike, buy I easily had a minute on him in the run just by being quick getting off the bike and slipping on shoes with no socks. For sprints, practice running with no socks.
But also remember that even on a sprint, it's an endurance event. Way to often do people go out too hard too fast.
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