Post by JenCollister on Apr 12, 2005 8:37:38 GMT -5
My husband wrote this article last year for North Coast Sports. Thought it was time to bust it out again for the next group of new triathletes. Enjoy!
TRIATHLON NEWBIES Q&A
Answers to 10 questions you might just be afraid to ask
Your first triathlon approaches. Maybe you've had the date circled on your calendar for months. Or maybe you just decided a couple of weeks ago that you'd put your humility on the line and give this thing a shot. Maybe you're a great natural athlete, with lots of experience in one of the component sports: running, cycling, or swimming. Or maybe you've never competed in any sport in your life.
Rest assured that you'll more than likely not be the only wide-eyed, fresh-faced "newbie" diving in on race morning. Triathlon is growing by leaps and bounds, both nationally and in northeast Ohio. USA Triathlon, the national governing body for triathlon and other multisport racing, claims that its membership has more than tripled in the last 10 years and estimates that over 150,000 people participate in races in the United States annually. Locally, clubs like the Cleveland Triathlon Club have grown from a handful of members a few years ago to over 250 members today, with athletes ranging from first-timers to veterans with over a decade of experience.
So if your morning of reckoning is fast approaching, you probably have some questions - the kind that you might be too afraid to ask at this point for fear of embarrassment: "What do I wear?" "Will my old mountain bike be okay?" "What do I eat for breakfast?" "What happens in transition?" Well, don't fear, because we've answered a few of the most common ones here.
Do I need to get a new bike? Will my old mountain bike or hybrid bike be okay?
That old bike will be fine for your first triathlon. Make sure it's in good working condition -- have a bike shop give it a tune up before you race. Once you've got a few races under your belt and feel comfortable that you'll be back for more, it might be time to drop some hard earned cash a new bike made specifically for racing.
What do I wear? Will I be able to change in transition?
Most races don't have change tents in transition, so plan to wear the same thing from start to finish. Experienced triathletes wear Lycra race suits -- designed to be comfortable for swimming, biking, and running. But for your first race, you can easily get by with just a swimsuit. If it's a form-fitting suit, you can pull on a pair of bike shorts over it for a little extra padding during the bike section. And some women choose to wear a sports bra underneath it for a little extra support.
Do I need a wetsuit?
If you can stand the temperature of the water, a wetsuit is definitely an item you can do without for your first triathlon. However, as with a bike, a wetsuit is a piece of equipment you might want to buy once you've caught the racing bug.
What do I eat for breakfast on race morning?
Experienced triathletes know that race day is NOT the day to try new or different things with nutrition. There's no "secret power food" that's going to propel you to the finish. So eat the foods you're used to for breakfast - just make sure you give your body a couple hours to digest.
What should I do before the race?
Get there an hour, if not more, before race time. If you haven't picked them up before race day, you'll need to get your race number and "goody bag." A race volunteer will mark your race number on your arm and leg. Rack your bike in the appropriate rack (some races assign rack space to each athlete), and lay out your equipment so you can access it easily during the race -- but don't spread it out so much that it risks being accidentally scattered by other athletes. Pin your race number "bib" to the shirt you'll wear during the run. Finally, make a mental note of where you set up your stuff -- you don't want to wander around the transition area during the race wondering where your bike is! Finally, if there's a pre-race meeting, be sure to attend -- the race director may need to update you on course conditions or changes.
What do I eat during the race?
For a short sprint distance race, you can probably skip eating anything at all, but for races exceeding a couple of hours, smart triathletes develop a nutrition plan that allows them to replenish the calories they burn. Race foods should be easy to carry, easy to eat, and easy for your body to absorb -- popular choices include energy gels and bars, cookies, dried fruit and bananas. It's important to experiment with these foods during training and develop a plan for how much and when you'll eat during a race. The middle of your race is no time to discover that orange gel gives you cramps.
What should I drink during the race?
The most important race-day nutrition rule of all is to stay hydrated. Plan on drinking about a cup of fluid every 15-20 minutes -- including both straight water and fluid replacement drink (e.g., Gatorade). Carry a bottle on your bike, and be sure to drink water offered on the run course -- better to spend an extra few seconds at the aid station than to have to drop out due to dehydration.
What happens in the transitions?
For your first race, plan to go through the transitions carefully and one step at a time. In the swim-to-bike transition, be sure you wipe any sand or dirt off your feet and put on socks (if you wear them), secure your shoes, put on your sunscreen and sunglasses, and fasten your helmet chinstrap. In the bike-to-run transition, re-rack your bike carefully, remove your helmet, and get a drink of water. Most race rules prohibit you from riding your bike in the transition area -- a race volunteer will show you the exact point where you can mount/dismount. Don't forget to keep your chinstrap fastened as long as you're on the bike.
I heard someone talk about "drafting." What does that mean? Are there rules I have to follow?
Drafting is when you follow another participant so closely that you take advantage of the fact that he or she is cutting through the air or water for you. This is why you see cyclists in races like the Tour de France ride in such big packs -- it takes much less effort to ride this way. Because triathlon is an individual sport, drafting is illegal during the bike segment of most triathlons, though acceptable during the swim and run. You should keep about two bike lengths between you and the rider in front of you to stay out of this "drafting zone." You can find a detailed list of triathlon rules online at http://www.usatriathlon.org; click on the "Rules/Officials" link.
What if I have to go to the bathroom during the race?
This may sound like a silly question -- until you have the "urge" mid-race. Some venues may have restrooms adjacent to the transition area (in a public park, for example), but don't expect to find them out on the course. Try to remember to go before the race begins, and if that doesn't hold you over to the finish line, just do what the most experienced triathletes do -- pee in your shorts. You'll be soaking wet anyway from the swim and from sweating, and no one will notice!
This is by no means a comprehensive list of questions and answers -- just a little wisdom to help you get out there and do it on race day. If, after your race, you do find that you're hooked, then congratulations! One of the best ways to make your way up the learning curve is to observe other participants in action. If you see someone doing something that you think might help you, ask him or her about it after the race. And seek out other triathletes to train with and learn from. We're all over northeast Ohio -- you can get in touch with a network of hundreds of triathletes in the area through organizations like the Cleveland Triathlon Club (www.clevetriclub.com).
Newbies Race Day "Essentials" List
The following should get you through your first triathlon:
Swim
- Swimsuit - Any will work. Women may want to wear a sports bra underneath.
- Goggles
- Swim Cap
Transition
- Water to drink
- Extra water to wash off feet and a towel
Bike
- Bike
- Helmet -- You won¡¦t be allowed to race without it.
- Shoes -- Either your run shoes if you use toe clips or flat pedals, or cycling shoes if you "clip in"
- Sunglasses
- Shirt
- Water bottle
Run
- Quality running shoes
- Shirt
- Cap / sunglasses
TRIATHLON NEWBIES Q&A
Answers to 10 questions you might just be afraid to ask
Your first triathlon approaches. Maybe you've had the date circled on your calendar for months. Or maybe you just decided a couple of weeks ago that you'd put your humility on the line and give this thing a shot. Maybe you're a great natural athlete, with lots of experience in one of the component sports: running, cycling, or swimming. Or maybe you've never competed in any sport in your life.
Rest assured that you'll more than likely not be the only wide-eyed, fresh-faced "newbie" diving in on race morning. Triathlon is growing by leaps and bounds, both nationally and in northeast Ohio. USA Triathlon, the national governing body for triathlon and other multisport racing, claims that its membership has more than tripled in the last 10 years and estimates that over 150,000 people participate in races in the United States annually. Locally, clubs like the Cleveland Triathlon Club have grown from a handful of members a few years ago to over 250 members today, with athletes ranging from first-timers to veterans with over a decade of experience.
So if your morning of reckoning is fast approaching, you probably have some questions - the kind that you might be too afraid to ask at this point for fear of embarrassment: "What do I wear?" "Will my old mountain bike be okay?" "What do I eat for breakfast?" "What happens in transition?" Well, don't fear, because we've answered a few of the most common ones here.
Do I need to get a new bike? Will my old mountain bike or hybrid bike be okay?
That old bike will be fine for your first triathlon. Make sure it's in good working condition -- have a bike shop give it a tune up before you race. Once you've got a few races under your belt and feel comfortable that you'll be back for more, it might be time to drop some hard earned cash a new bike made specifically for racing.
What do I wear? Will I be able to change in transition?
Most races don't have change tents in transition, so plan to wear the same thing from start to finish. Experienced triathletes wear Lycra race suits -- designed to be comfortable for swimming, biking, and running. But for your first race, you can easily get by with just a swimsuit. If it's a form-fitting suit, you can pull on a pair of bike shorts over it for a little extra padding during the bike section. And some women choose to wear a sports bra underneath it for a little extra support.
Do I need a wetsuit?
If you can stand the temperature of the water, a wetsuit is definitely an item you can do without for your first triathlon. However, as with a bike, a wetsuit is a piece of equipment you might want to buy once you've caught the racing bug.
What do I eat for breakfast on race morning?
Experienced triathletes know that race day is NOT the day to try new or different things with nutrition. There's no "secret power food" that's going to propel you to the finish. So eat the foods you're used to for breakfast - just make sure you give your body a couple hours to digest.
What should I do before the race?
Get there an hour, if not more, before race time. If you haven't picked them up before race day, you'll need to get your race number and "goody bag." A race volunteer will mark your race number on your arm and leg. Rack your bike in the appropriate rack (some races assign rack space to each athlete), and lay out your equipment so you can access it easily during the race -- but don't spread it out so much that it risks being accidentally scattered by other athletes. Pin your race number "bib" to the shirt you'll wear during the run. Finally, make a mental note of where you set up your stuff -- you don't want to wander around the transition area during the race wondering where your bike is! Finally, if there's a pre-race meeting, be sure to attend -- the race director may need to update you on course conditions or changes.
What do I eat during the race?
For a short sprint distance race, you can probably skip eating anything at all, but for races exceeding a couple of hours, smart triathletes develop a nutrition plan that allows them to replenish the calories they burn. Race foods should be easy to carry, easy to eat, and easy for your body to absorb -- popular choices include energy gels and bars, cookies, dried fruit and bananas. It's important to experiment with these foods during training and develop a plan for how much and when you'll eat during a race. The middle of your race is no time to discover that orange gel gives you cramps.
What should I drink during the race?
The most important race-day nutrition rule of all is to stay hydrated. Plan on drinking about a cup of fluid every 15-20 minutes -- including both straight water and fluid replacement drink (e.g., Gatorade). Carry a bottle on your bike, and be sure to drink water offered on the run course -- better to spend an extra few seconds at the aid station than to have to drop out due to dehydration.
What happens in the transitions?
For your first race, plan to go through the transitions carefully and one step at a time. In the swim-to-bike transition, be sure you wipe any sand or dirt off your feet and put on socks (if you wear them), secure your shoes, put on your sunscreen and sunglasses, and fasten your helmet chinstrap. In the bike-to-run transition, re-rack your bike carefully, remove your helmet, and get a drink of water. Most race rules prohibit you from riding your bike in the transition area -- a race volunteer will show you the exact point where you can mount/dismount. Don't forget to keep your chinstrap fastened as long as you're on the bike.
I heard someone talk about "drafting." What does that mean? Are there rules I have to follow?
Drafting is when you follow another participant so closely that you take advantage of the fact that he or she is cutting through the air or water for you. This is why you see cyclists in races like the Tour de France ride in such big packs -- it takes much less effort to ride this way. Because triathlon is an individual sport, drafting is illegal during the bike segment of most triathlons, though acceptable during the swim and run. You should keep about two bike lengths between you and the rider in front of you to stay out of this "drafting zone." You can find a detailed list of triathlon rules online at http://www.usatriathlon.org; click on the "Rules/Officials" link.
What if I have to go to the bathroom during the race?
This may sound like a silly question -- until you have the "urge" mid-race. Some venues may have restrooms adjacent to the transition area (in a public park, for example), but don't expect to find them out on the course. Try to remember to go before the race begins, and if that doesn't hold you over to the finish line, just do what the most experienced triathletes do -- pee in your shorts. You'll be soaking wet anyway from the swim and from sweating, and no one will notice!
This is by no means a comprehensive list of questions and answers -- just a little wisdom to help you get out there and do it on race day. If, after your race, you do find that you're hooked, then congratulations! One of the best ways to make your way up the learning curve is to observe other participants in action. If you see someone doing something that you think might help you, ask him or her about it after the race. And seek out other triathletes to train with and learn from. We're all over northeast Ohio -- you can get in touch with a network of hundreds of triathletes in the area through organizations like the Cleveland Triathlon Club (www.clevetriclub.com).
Newbies Race Day "Essentials" List
The following should get you through your first triathlon:
Swim
- Swimsuit - Any will work. Women may want to wear a sports bra underneath.
- Goggles
- Swim Cap
Transition
- Water to drink
- Extra water to wash off feet and a towel
Bike
- Bike
- Helmet -- You won¡¦t be allowed to race without it.
- Shoes -- Either your run shoes if you use toe clips or flat pedals, or cycling shoes if you "clip in"
- Sunglasses
- Shirt
- Water bottle
Run
- Quality running shoes
- Shirt
- Cap / sunglasses