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to Tips and Advice The following FAQ section is for the new triathlete training for a sprint
distance triathlon, which is a good distance to start with in the sport.
What equipment will I need? Swim
- Competitive Swim Suit – Usually made of lycra and are sold in brief or jam
length for men. Any swimsuit will do for training, but lycra suits is mostly
what you will see at races.
- Goggles – Make sure they don’t leak and get some anti-fog solution.
- Cap – You will be racing in a cap that is provided at the race, so you may
want to train in one to get used to it or if you have long hair.
- (Optional) kickboard, pull buoy and paddles – These may be available at
the pool, but if not, you may want these training aides if you decide to
stick with the sport.
- (Optional) wetsuit – Are only allowed in races where the water temperature
is below 78 degrees. Most summer events in the Carolinas are not wetsuit
qualified.
Bike
- Bicycle – As a new triathlete, any bike with gears
will do that also fits your body and is mechanically sound. Road bikes are
more ideal for triathlon racing, than mountain or hybrid bikes.
- Helmet – All races will require that you wear an approved bicycle helmet.
- Bike Shoes – Your running shoes with toe clips on the pedals can suffice
for your first race, however, if you stick with the sport you will want to
invest in a pair of bike shoes and a clip system.
- Cycling Shorts – You will definitely want to train in cycling shorts.
- Water Bottles and Repair Equipment – Water is vital on long training
rides, as well as the ablility to repair flat tires and make minor repairs.
- Cycling computer – Will be helpful for training in determining speed and
distances, but is not a necessity.
Run
- Running Shoes – It is important that get quality running shoes that fit
properly. It is recommended that you shop from a running specific shoe
store.
- Comfortable Apparel – There many great shirts, shoes and socks developed
for running that will move sweat away from your body and help keep you
cooler.
- Sports Watch – Will be helpful in determining time and speed of a run.
Other Useful Stuff
- Backpack, athletic bag or triathlon bag to carry gear at the race. It is
helpful if it something that you can carry on your back, in case you have to
ride your bike in from the race parking area.
- Race belt – Your race number is snapped to the belt, so that you can just
put it on at T2 for the run. It is easier than putting on a shirt that would
have to have the number attached with safety pins.
How to I register for a
triathlon race?
For most events in North and South Carolina, go to set-upinc.com to register
online or download an application to mail. Some events fill-up quick, so
register early. Other triathlons can be found via other triathlon club
websites or talking with other team members. How much time will it take to
train?
Depending on your current physical fitness, you should plan on 10-15 weeks
of training before the first sprint distance triathlon of the season.
Where do I get training guidelines?
Some guides can be found on the TTT website, as well as the other websites
mentioned in our novice triathlete section. There are also several triathlon
books that you can review at your local book store.
What is in a
race packet?
If possible, it is always better to get your race packet the day before the
race to avoid the morning rush. The packet will include races numbers (for
your bike, shirt and sometimes bike helmet), colored swim cap (which
designates your swim wave), race shirt, race information, and other gifts.
What to I eat the night before the race?
This is highly individualized choice and there are many articles you can
find about this subject. As a general guideline, eat a high carb dinner
about 14 hours before race time and drink fluids. Eat foods that you have
eaten during training – this is not the time to try a new meal. What if I
can’t sleep in anticipation of the race?
Rest is important, but don’t panic if you only get a few hours of sleep.
Since the sprint distance triathlon is a shorter race, you will have plenty
of energy to get through it. A cup of coffee won’t hurt your results either.
Who will be in the triathlon?
There will be a mix of elite triathletes, intermediate triathletes and those
doing their first triathlon. You will see $4,000 triathlon bikes and $200
road bikes, along with a wide range of other equipment. Don’t worry about
the other athletes and equipment, focus on completing your event. Every
triathlete at the race had their first race at some time, so they will
generally be happy to answer any questions. When should I plan to arrive
at the race site?
To avoid the rush for important stops such as the bathrooms and any
additional stress, it is beneficial to arrive 1.5 to 2 hours before race
start. This should give you enough time to get body markings, set-up your
transition area and complete warm-ups. You may want to come even a bit
earlier, if you did not get your race packet the day before. Also, be aware
that sometimes the event parking area is not directly next to the race start
area – there may be a .25 to .50 mile walk or ride (this is when keeping
your race gear in some type of backpack is helpful). What do I wear for
the race?
Ideally, you don’t want to have to take time to make apparel changes during
the race. Men can wear a tri-suit, tri shorts or bike shorts, that are
designed for the entire race (many race without a shirt). Women can wear a
tri-suit or tri-shorts/bike shorts and swim top. It is all about personal
preference. What are body markings?
There will be an area where volunteers or race officials will write your
race number on your shoulders and thighs, along with your age on one calf.
For the most part, these numbers will wash off with the first shower. How
do I set-up my transition area?
At most races, your race number will determine which rack you must use to
set up your bike and gear. If you get there early enough, setting up at the
ends of the rack is usually easier to manage during the race. Bring a towel
to mark off your transition area. Then simply visualize what will be easiest
set-up for you to get your bike stuff on after the swim and the run stuff on
after the bike. Ideas: place your bike helmet with straps open on the handle
bars, set up bike shoes/socks and running shoes in order that you will need
them, and use a race belt to carry your race number for the run. How do
find my transition area during the race?
As part of your pre-race routine, you will have to determine the established
gates into and out of the transition area for the swim, bike and run
portions. Know exactly where your bike and transition area is set up (number
of racks from the end, how many spots in, by a tree, etc.) and then rehearse
finding your area from the swim entrance and bike entrance. Toward the end
of your swim and bike portions, think about where you are going to go once
you get to the transition area. Some triathletes assist this process by
using distinctive markers (towels, balloons, signs, etc.) to make it easier
to find. How much warm up should I do?
The shorter the race the more that warm-up is important. This is a highly
individualized, but you could
start out with doing 10 minutes bike, 10 minutes ride and 10 minutes of
swimming. It is suggested to do the bike warm-up first to make sure
everything is working properly (plus give you time to make any repairs). Try
to do your swim warm-up as close to race start as possible, so you don’t get
cold. Do I need energy gels during the race?
No. If you ate properly the day before, your body should have enough stored
to complete a sprint distance triathlon. However, you will want to continue
intake of water during the event. What is the swim start like?
If you start with the pack, be prepared for being kicked and poked during
the initial minutes, plus you will be doing it to others. If you want to
avoid that experience and aren’t particular about your swim time, simply let
the pack start ahead of you or start out on the outer edges of the pack.
How do I sight the swim buoys?
Ideally you sight as part of your swim stroke by rolling your eyes forward
every few strokes. How often you sight depends largely on how straight you
swim. You can also simply follow someone that you have determined is
sighting well.
What USAT rules should I be aware of for the race?
As a new triathlete, there are only a few basic rules to remember to avoid
penalties or disqualification.
- Never ride your bike without your helmet clipped on your head.
- No drafting allowed on bikes – maintain 3 bike lengths behind the bike
in front of you.
- Do not block on the bike - stay to the right side of the road when not
actually passing.
- On the bikes, no passing on left side of the road center line.
- Do not throw litter on the course (other than cups right after run water
stations).
- Make sure your paper race number is facing forward at the finish line
area.
What is a water bottle exhange?
In Olympic distance and longer races, there are stations on the bike course
to trade out your empty water bottle for full ones. It should be noted that
you will usually not get your original bottle returned, so leave the “good
luck” bottle at home. How soon can I do another race?
That is personal decision based on your recovery period and the next race
you wish to complete. Sprint triathlons allow your body to recover rather
quickly and it is fairly common to be able to do another Sprint distance
race as early as a week later. When do I need a wetsuit?
If you enter a race where there is a high probability that the water
temperature is going to be below 78 degrees (spring, fall and ocean swims),
you will need a triathlon wetsuit. They are different from scuba wetsuits
and come in a variety of styles. It is possible to dozens of summer
triathlons and never need a wetsuit. Do I need a triathlon bike?
If you plan to stick with the sport and or do longer races, then the
advantages of a tri bike are worth the cost. A tri bike can run from $1,300
- $5,000, so your triathlon commitment will have to be strong! NOTE: If you think of a question that should be included in this FAQ
section, send it via email to membership@triadtriteam.com
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