MY FIRST TRIATHLON.

To make your experience pleasurable think about what you want to achieve. There are hundreds of products to help you enjoy your experience. Everyone is unique with different fitness and aspiration levels. Decide on comfort, convenience, performance and safety. Do you need pockets in your triathlon clothing? Consider how many events you plan on doing. You will be surprised how many people say “I only plan on doing just one triathlon” and go on to do more. You do not have to do a triathlon on a racing bike with drop handlebars many people compete on mountain bikes. Triathlon is fast growing sport and there are many off road triathlons. Your very first triathlon should be a memorable one focusing on completing the distance and not worrying about the competition. Arrive at least 90 minutes before and register remember to take your helmet as some organizers require this to check is meets the required standards, this will save you a walk back to the car to get it only to find you have to join a much longer queue. Take an extra drink and sip this while you register then rack your bike in the transition area. A back pack style bag is best to walk to registration with bike then bike check in and transition, trying to carry a bag wetsuit and bike can wear you out even before you have begun!

TRAINING

With regular consistent training and planned progression natural improvements will happen. If your performance plateaus this is often from unplanned rest not listening to your body and training at one pace. If triathlon or cross training add variety by doing more cycling week one more swimming week two then more running week three. Reduce the volume in the other sports so you still train the same amount a week. Week four train as normal then repeat again to get a training improvement effect. Train with others faster and slower. You will benefit from asking questions to anyone who has experience. Listen and decide what they have to say is relevant to you. Sometimes it is good to extend yourself with faster athletes other times you need to go slower.

CLOTHING

Wear what is comfortable to help you enjoy your training and racing. Expect cycle clothing to be longer cut at the back to cover you when you bend over the bike and to have a wind stop feature due to the speed you cycle at increases the chill effect even on a warm day. The most up to date clothing is designed to wick away the moisture and keep you dry at the same time.

FIRST TRIATHLON.

Make a list of what you need for every possible weather condition. If unsure look at our article on Triathlon training-All the gear and no idea for a comprehensive list of what you will need. Even experienced athletes have race day lists. Work from your head down-Hat, cycle helmet, sunglasses, sports top, stop watch or heart rate monitor, shorts socks shoes and nutrition. That’s just the race what about keeping warm before and afterwards. Think about when to have your last snack and drink before the event and what you need during. Having a check list helps your mind switch off and reduces stress and tension. If you find it difficult to sleep at night then have a note pad by the side of your bed write down your thoughts this should you then fall asleep.

TRIATHLON MISTAKES TO AVOID

AVOID -Rest up in the 10 days before your triathlon. AVOID doing too much in the last week before your triathlon. As a rule divide your monthly training time or distance by 4 and this will give you an average for the week. In the last week you should not cover more than 60% of a normal weeks training including the triathlon. For example if you train 5 hours (300 minutes) a week and aim to take 75 minutes for your sprint race then you should only train in the 6 days before a total of 1 hour & 45 minutes (105 minutes) plus 75 minutes equals 3 hours (180 minutes) in total.

• EATING a heavy meal within 2 hours of the start. Nerves can slow down digestion causing you to have a full tummy when its time to Swim Spin and Shuffle.EATING more than normal reducing training and putting on weight during race week.
• NEW drink or food on race day which almost certainly will not agree and cause you stomach pains. Practice all your race day plans many weeks before because if it does not work you can try something else in time. Never make a sports drink stronger on race day in the belief it will give you more energy. Infact try nothing NEW on race day.

PREPARATION-Learn about the course where you have to go. Which direction for the swim. How many laps on the bike? What surface do you run on. This information will help you decide to have the correct equipment.

PRACTISE makes perfect. Rehearse transitions from swim to bike from bike to run. Learn what kit you can swim bike and run in without changing as this saves lots of time. Taking off helmet only when bike is safely racked. Time yourself how quick can you remove helmet and shoes in training; you will be amazed how many seconds can be saved doing this over and over again before your event. What gears do you need for the bike, is it hilly? Which ratio should you be in after the swim is it an uphill start then changes into an easy gear.

REHEARSE -Know which way to go in the transition area where to mount and dismount on your bike. It is no good training hard only to lose literally minutes going the wrong way with your bike. Walk from swim to Bike Park and count your strides to where your bike is. Train hard with your sports drinks and energy foods as they may affect you differently and take longer to be absorbed. Do you need more fluid when you go faster? Train many times in your racing clothing making sure nothing rubs, if it does use Vaseline to reduce this happening in racing.

SWIM-Starting too quickly in the swim, this will effect your whole race as you will have to slow down later to recover. Build up the pace in training then do this on race day. Not prating swimming close to others. No open water preparation for your first triathlon. This can cause you to panic in each and every triathlon because you did not learn to relax in open water with a group of experienced triathletes in preparation.

BIKE-Do not try and remembers that your bike is next to a bright yellow one, it may be gone when you come out of the swim. Going too hard in the first 20 minutes of the bike will lead to a poor performance, learn to build up the pace. Pushing too big a gear on the bike will cause dead leg syndrome and will may have to walk in the run. Much better to use a cycle computer with a cadence monitor and aim for 85-95 revs per minute. Not increasing your leg turnover in an easier gear in last 5 minutes of cycle to keep your legs loose for the run. Forgetting to drink on the bike or worse gulping down most of the drink in the last few minutes before the run and risk having to walk, cramp or being sick .

RUN-Never training without socks then doing this in a triathlon to save seconds only to have your feet get red raw from rubbing which WILL slow you down losing minutes! Drinking all your race fluid before the competition so you have none for the event. Practice using lace locks or elastic shoe laces for speedy transitions.

BETTER BIKING.

Biking against the ticking clock for your own personnel satisfaction or in a time trial, triathlon or against a friend you need to think about the following. Whatever you do will help or hinder you. For example going up hill you are against your enemy called gravity. While going down hill gravity is now your friend but then air resistance becomes your problem. The more aerodynamic you become providing you do not reduce your power the faster you should ride. A flat back and if using triathlon bars make sure your forearms are resting on the pads and are in front of your knees but knees are forearms are touching. Always wear a helmet even if testing out your bike for 30 seconds. Always aim for the body to be still and comfortable and able to see ahead for any dangers. Do not neglect harder riding or speed work. Interval type does not have to be structured so do delay do a small amount and build up intensity and distance weekly during your 12 week build up to your triathlon. Examples of quality cycling can be riding hard up hills, time trials, sprints for signs. Always be aware of dangers including other road users.

TAPERING

Tapering before an event helps your body recover from the training and with more time reduces stress to improve your total triathlon experience. As a general guide the longer the event the more time you need to ease back on training. Reducing volume and intensity so your glycogen stores will be increased to be used in the event. You may hear people who say that they get better results if they carry on training in reality better performances are achieved by people who taper. The ones who continue to train without easing up often train at the same intensity so always perform consistently.

IRONMATE MOTTO

To be the best I can, never give up, will never be disappointed.

Competitor in over 1,000 competitions since 1981.

Make your journey thru life a healthy one.

 

DON’T GO ALONG FOR THE RIDE.

When training always think what have I done in the past (weeks months & years) that has helped me to do my training today and what I want to achieve to help me tomorrow. This is the building bricks of fitness for health and sport. If you put the same effort in you will nearly always get the same end result. Add variety build endurance harder medium sessions then short harder training at the correct times for peak performance.

 

SPORTS NUTRITION & TRIATHLON INFORMATION

Follow these simple principles to benefit in time.

Eat regularly before during and often after exercise not just hard or races but every training session. If your energy levels are toped up you will be able to train much better. This also helps keep your immune system strong.

Aims and ambitions should be relevant to your racing. Make realistic short term and long-term goals, like small stepping-stones to cross a stream always thinking ahead rather than just the stone in front that could leave you having to back track.

Check your resting heart rate when you wake up several times a week and record for any patterns that is increases due to certain types of training.

Sleep is when you recover physically and mentally. Aim for 8-9 hours each day try not to catch up, as this does not have the same health benefits.

Have a plan and try and keep to it. Tell your training mates what you are doing if they do not have a plan they can come along. Do not compromise what you are trying to achieve.

Self check your mental strength and remember when you were tough and when you gave up. Listen to your body and your mind for signs of fatigue, this is not a sign of weakness but a signal that your body needs time to adjust to move onto the next phase.

Drills and skills should be rehearsed everyday in a warm up waiting for a mate.

If quicker than them do drills and let them get ahead. If a mate punctures and they do not need assistance and it is safe to do so do single legged cycling or emphasis one leg then switch legs.

Learn when to say NO! and off this is when you improve. Many an athlete has got injured taken time off only to come back healthier and faster.

Reduce stress by having everything tired and tested before your race.

Work-Life-Rest balance should be in proportion. Try to have a life that no part is more mentally challenging that affects the other parts.

Treat for a feat. Reward yourself when you have been mentally and physically strong. Saying no to doing a race or interval session instead of your planned long training. Treat yourself when you have achieved a short-term goal.

 

CORRECT BIKE SET UP.

You should have a slight bend at the back of your leg when you are sitting on your saddle and you drop your heel on the leg that is most outstretched. To do this correctly the crank should be in line with the seat post down tube.

Aim to cycle with your back slightly flexed and your elbows with a bend not rock solid.

Change your hand position and make sure you are relaxed in each contact point and can you switch quickly and safely to the braking position.

Are you able to move around and still be comfortable, this is a good sign that you are not sitting in too an extreme position. Handlebar length is vital to be balanced and avoid neck ache.

When you sit on the bike you should be looking over the stem and are not able to see the front hub. Women with large breasts or men with large muscles should choose a shorter stem length to reduce fatigue from arms and shoulders. Tiredness is more noticeable on longer rides if you are over stretched. If you are over stretched then you will fatigue your core muscles as they are now working over time to keep you upright and off balance and in the wrong position.

Always check your position once a month to make sure nothing has moved like the seat post has dropped.

Ensure your position is the same in training as you plan to race for at least 8 weeks prior to your first triathlon, make no last minute changes, as you will then be using slightly different muscles that have not been trained.

A relaxed position is more enjoyable and will help you run much better afterwards. If your hands are relaxed this helps reduce tension in the arms and shoulders. When wearing a cycle helmet this should not compromise your vision often a rider who is stretched out too far is unable to see very far ahead. Everyone is different ask a triathlon expert for advise.

 A road saddle is for sitting on while a mountain bike saddle is also used for absorbing the bumps hanging off the back.

 

 Sun Protection

When considering using a sun protector look for the following.

Water resistant otherwise you could soon burn after entering the water if it washes off. UVA & UVB protection. Perfume free will tends to be natural and will not attract bugs. Preservative-free so should not cause a skin reaction.

 

 

Travel sickness tips. Read the following to help reduce travel sickness symptoms.
If going in a car look ahead rather than close to reduce speed sensations.
Slower less fast movements will ease travelsick feelings, a driver is aware of what they are going to do so by driving can reduce travel sickness sensations.
Mixed messages cause travel sickness the inner ear gives you movement sensations, eyes tell your brain are still
Be able to see that you are moving reading while travelling creates travel sickness.
Plane travel sit in most stable middle. Part near wings.
If travelling by ship then be on deck in the fresh air look at horizon rather than moving waves moving fast and up down. If inside make sure you are in the middle lower decks.
Avoid large meals computer games or reading
Ginger [biscuits] helps travel sickness
First aid holiday kit list include the following.
Allergy and aspirin diarrhoea tablets travel sickness pills plasters antiseptic cream also enough medication for another 5 days should you be delayed coming home.
Details of medication should you need to replace it while on holiday.
Bugs can spread disease. Use an insect repellent. Bites are more common from dusk to dawn. Scratching a bite can lead to infection.
Reduce tummy upsets by washing hands regularly. Drink boiled water or boil water

 

 

This information has been written and supplied for Tri-topia by Ironmate Mark(Kleanthous)

400 + Triathlon finisher

30 x Ironman Triathlon Finisher

2 x Double Iron Distance Finisher

1 x Triple Iron Distance finisher