New To Triathlon?

New to the sport of triathlon?

Welcome! You’re at Beginner Triathlon section of the website. Triathlon can be a daunting sport, and it is hard to know where to start. this section was created to help demystify things and help you get started. This is a complex sport, and there is a lot to learn, but we’ll keep it simple. Here are some topics we’ll discuss:

1. What gear do I need?
2. What skills and rules do I need to learn?
3. How do I train?
4. What do I need to do to prepare for a race?
5. Race Day
6. What do I do after the race?

Coach Susan Ford

1. What gear do I need?

Triathlon requires a lot of gear. It is daunting starting out, but it is also one of the fun parts of the sport.
Required

A tri suit – Something you can wear through all 3 sports. You can choose anything that works, including a swimsuit. You won’t have the chance to change clothes between sports in most races. I’d recommend a 2 piece suit, top and short, specially made for triathlon. This will be designed with pockets and a chamois that is comfortable in all 3 sports. You may choose to train in this suit, or you may choose other clothing for training, but you will want a suit (or “kit”) for the race. Using a tri suit in the pool regularly will cause it to break down in chlorine.
A bike – Any kind of bike that fits you will work for most races, a mountain bike, a road bike or a triathlon bike. There are clear benefits to a triathlon bike, but they require specialized fitting, so more care should be taken to get qualified help when purchasing one. Some races, such as Ironman brand races, do not allow mountain bikes.
Along with the bike, you’ll want bike shoes with cleats, clip in pedals, a pump, and a helmet. You’ll also want to get a flat repair kit that includes spare tubes, levers, and CO2 for flats. You’ll want a seatbag for carrying your repair kit. You’ll need a water bottle and food for training and racing. Options include liquid, gel and solid nutrition. Short training and race efforts require little fuel, while longer ones require more. Try things out, and find out what works for you before your race.
Swim cap and goggles – goggles are individual, find some that you can push onto your face that create a seal before purchase.
Running shoes – Choose a shoe that works with your biomechanics.
A race belt – this allows you to put your number on quickly in transition. Some races require a number for both the bike and run, and others for only the run.
Additional technical clothing for training – a swimsuit, running and cycling clothes.

Optional

Run watch – to record time, distance and pace. Garmin watches are reliable and can be found in inexpensive options.
Bike computer – to record time, distance and speed. There are many options, I would recommend to also add a power meter, which is a very useful tool.
Bike Trainer – from a “wind trainer” to a Computrainer, this is a tool which allows you to ride your bike indoors in bad weather. There is a wide range of expense and functionality available.
Wetsuit – very nice for cold water swims, wetsuits also make you faster in the water. If you use one, be sure it fits well (it should be very snug), and you have practiced swimming in it.
Recovery tools – a foam roller, balls, stick, etc.
Tools for strength training – bands, weights, or whatever is specific to your routine.

2. What skills and rules do I need to learn?

Skills

Swimming is a skill oriented sport! Get help early on with your form and technique, before bad habits develop. Work with a qualified coach to get the basics down. If there is not one in your area, you can get help via camera footage and feedback remotely. Time spent learning to swim right will pay big dividends long term. If your race will take place in open water, try to get some experience in open water, as it is a very different environment. Swim in open water with a partner, either swimming or in a boat, as safety from boats and other hazards is a concern. Become comfortable swimming in close proximity to other swimmers, get used to being bumped. Practice sighting and swimming in a straight line. All these skills will pay dividends as much as training will.
In bicycling, there are several things you must be able to do before you race.
1. Know how to mount/dismount and clip in/ out of your pedals safely.
2. Be able to ride in a straight line while eating and drinking, and be able to take bottles or food from someone standing on the side of the road.
3. Be able to “hold your line” – stay to the outside or inside of a turn when riding with others. Be comfortable riding around others.
4. Be able to look behind yourself for traffic.
5. How to change a flat tire.
6. How to pump your tires before riding.
7. All these things should be practiced as you train, to make your riding safer. Safety is always a priority, remember to choose routes carefully, wear your helmet, signal your turns to cars, and be a good ambassador for cyclists while you are on the road!

3. Running is less skill oriented, although gait issues can be addressed as necessary via gait analysis.
4. Transitions – Here is a good video on transitions: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1757I would recommend NOT trying a flying mount or dismount on your first race, if ever. It is not a critical skill, unless you are competitive at short course racing. Simply put your shoes on, run with your bike, and mount after the mount line. Plan and practice your transitions, just as you do the rest of the race. Bring a colorful towel to help you find your place. Arrange your items in an order that you will use them, bring only what you need, and practice your transitions at home! Know how to rack your bike – the majority of the bike should be on the side of the rack where your number is. Some races have free for all racking, and then it doesn’t matter. If you have any questions – ask! Triathletes and officials are always happy to answer questions prior to the race.

Rules
Know what set of rules you will race under.
1. Most races in the US are USAT sanctioned, and will be governed by those rules. You will need to either be a USAT annual
   member or purchase a day membership in order to race. Often that is done at the time of registration. This provides insurance
     coverage for you and the event organizer. Here are the USAT rules:
http://www.usatriathlon.org/about-multisport/rulebook.aspx
These are the most common rule violations:
http://www.usatriathlon.org/about-multisport/rulebook/most-common-violations.aspx

2. Ironman brand races follow slightly different rules: http://www.ironman.com/triathlon/events/americas/ironman/world-

championship/athletes/rules-and-regulations.aspx#axzz3KIuSR0GlNotably, the draft zone on the bike is longer, and you
   have more time in which to pass. Ironman races also require USAT membership.

3. ITU (International Triathlon Union) has a third set of rules. These races are becoming more common in the US. ITU races come in both drafting and nondrafting formats for age group athletes, and it is important to know what kind of race you are
     participating in. http://www.triathlon.org/uploads/docs/itusport_competition-rules_19022014v2-highlighted.pdf
Review the rules prior to your races. Measure out the draft zone and look at it from the perspective of your bike.

3. How do I train?

There’s a big question! There are a lot of moving parts to triathlon training, with 3 sports, physiology and life to consider. Hiring a coach is my best recommendation because it puts someone in charge of evaluating where you are, the progress made, what needs to be addressed, and how to best do so within the context of your life. A coach becomes your partner on your path, and someone who is invested in your success.

Whether you choose to hire a coach or not, above all, enjoy your training. You will spend far more time training then you will racing, and it should be something you love. It may be hard to get up and go some days, but if you love it deep down inside, it becomes a vastly life enriching experience.

4. What do I need to do to prepare for a race?

By now, you’ve chosen your race and registered for it. You know who the governing body is, and you’ve reviewed the rules. You have developed your skills and training and the race is getting close!
Purchase either a day or an annual USAT membership (or the governing body of your country). Rarely, you may purchase it at the event registration. Bring that card and a photo id to packet pickup.
Review the event schedule. Some races do not allow checkin and packet pickup on the day of the race; it must be done in the preceding days, which may require you to travel to the location in the days prior to the race.
Create a checklist of everything you will need on race day, including your nutrition. For big events over multiple days, I also recommend a daily checklist of what needs to be done each day. Include your training and rest time. If it is an event that requires you drop off multiple bags the day prior to the race, create a checklist of what going into each bag. While this may seem tedious, it will save you a great deal of stress around your race.
You may need to bring extra options if the weather is questionable.
Have your bike checked and tuned up, check all equipment, and replace all batteries.
Review the race course. It is highly recommended that you drive the bike and run courses, if possible, to familiarize yourself with the course and any turns or hazards. If possible, swim in the body of water to familiarize yourself with the water temperature. Some venues will not allow swimming until race day. You may be able to ride or run on course, if you are there early enough, but in all cases, ensure safety.
Depending on the race, you may need to turn equipment in the day before.
Two nights before the race is the most important for sleep. The night before the race, it can be challenging to sleep. Remember how much preparation you have done, and be confident that you are prepared. Visualizing your race may be beneficial, but don’t overdo it. Set an alarm (or two, or more!) to give yourself plenty of time in the morning.

5. Race Day

Get up early, and eat your (previously tested) breakfast.
Arrive early, to give yourself plenty of time so you won’t have to rush.
Check in, if you have not already done so, bring your photo ID and you USAT membership card, or sign up for a day membership, as needed.
Go to body marking, to have your number put on your body as needed. Some races will have provided temporary tattoos for you to apply prior to your arrival.
Set up your transition area, see the “skills” section for more detail. If places are assigned, rack your bike with the majority of the bike on the side with your number. If places are not assigned, try to get a spot at the end of a row. Keep your area neat and equipment to a minimum. Make sure your tires are pumped up and the bike set in a gear appropriate for the terrain leaving the transition area. Put your nutrition on your bike or near your run shoes. Arrange things efficiently, and as you’ve trained to do.
Walk through transition, as you will in the race. From the swim entrance, walk to your bike, taking note of where your bike is in transition, and then out to the bike exit. From the bike entrance, again walk to your position and out to the run exit.
Do a short warmup, as close to the race start as possible, still leaving yourself time to get mentally prepared and to get a good position. Starts vary considerably, so leave yourself time to get into position. The shorter the race, the more important the warmup.
Get mentally prepared. You will likely be nervous, and that’s ok. Some nerves are helpful! But getting overly nervous is detrimental, so remind yourself of the preparation you’ve done, and remember how great it is to be able to participate in such a fabulous sport!
Wear your goggle strap under your swim cap, to prevent your goggles from being knocked off.
Once you start the races, nerves generally go away. Remember not to go out too fast, just do what you’ve done in training, and enjoy your day!

6. What do I do after the race?

Now you may call yourself a triathlete! This is a fabulous accomplishment, and no matter what happened on your day, don’t lose track of the fact that you have joined an elite club and have followed through on your goals. It is rare for a day to go exactly as planned, so there is a good possibility that you will see things that you want to improve, if not speed alone. That’s good! That’s what drives us forward, to continue to improve, year after year.

Set a new goal: pick a new race, or determine to improve your time at this one, or determine to improve a skill, become more injury resistant or get faster. It’s all about you and your goals, no one else’s, and it’s a journey you must set for yourself and accomplish yourself. While we are supported by the people around us, we must do the work alone. Never forget to appreciate the help of others that allow us to do the necessary work.

In the process of pursuing our triathlon goals, we often find we have to improve ourselves and our life skills. Triathlon can have a huge impact on the rest of our lives and who we are. Be open to those processes and the lessons that triathlon teaches. We are lucky to tread this path.