Get documents about "Beginners Guide to Triathlon
Document Sample
Beginners Guide to
Triathlon
Compiled by Kim Mason and Cris Ashcroft
Welcome to Triathlon
• Equipment – If you are
just starting out, you Triathlon is not just a sport; camaraderie that this
only need the basics. it’s a lifestyle. Whether you fantastic sport offers.
are a novice or a seasoned
• Cycling – your helmet is triathlete, young or old, male Swimming, Cycling and
one of the most or female, an elite or a Running are the three
important safety recreational athlete, triathlon different disciplines of
purchases you will ever is one of the few individual triathlon making triathlon a
sports that allow us all to unique ‘one sport’.
make.
participate and compete
together. Triathlon provides a number
• Race Briefing – The race
of distances so whether you
briefing is extremely While your improving your are 7 or 70+ there is a race
important and is fitness and wellbeing, you for you. your aim is to simply ‘get
compulsory for all can also have fun, and make active’ triathlon welcomes
competitors the most of the great social Whether you compete to win, you…
environment and for the personal challenge or
Setting your Goals. What do you want to achieve?
Page Highlights:
Well, you have obviously Club for a check up before you
established that you want to 1km 30km 8km start any form of exercise.
Where can I go for do a triathlon or you are at
information? least a little bit interested in Classic The most important thing to
one, or you wouldn’t be 1.5km 40km 10km remember is to go at your
What equipment do I reading this. own pace, listen to peoples
1/2 Ironman advice, but be realistic,
need? 2 No matter what your 1.9km 90km 21.1km everyone is different and
background, age or current what might be good for
Nutrition, Swimming 3 level of fitness, there is a Ironman Johnnie who is 6ft weighs
Cycling, Running 4 race for you. 3.8km 180.2km 42.2km 90kilos and has already
completed an Ironman is not
Running cont.., What Following is a list of So… the first thing you need going to be right for Kate who
distances, which are to do is decide on what is 5ft and weighs 60 kilos and
happens at a race? ‘standard’ distances in distance you wish to has never exercised.
Triathlon. There are races conquer, and set yourself a
Registration 5
that a shorter than these for time frame in order to So just remember to set your
Transition, Race Briefing, young children and longer achieve this. (If you are not own goal, make it
such as the Ironman for the active at all I would suggest challenging but achievable,
Nutrition & Hydration 6 endurance athlete looking for starting out with the ‘Enticer’ and with a little bit of effort
a bigger challenge and of or if you are semi active the and dedication you will get to
Pre Race Points, course there are variations ‘Sprint’ distance is achieve your goal.
on all of these. achievable.) then the ‘sky is
The Race 7
the limit’ from there on in.
Drafting, Post Race 8 Standard Distances
Check out the Triathlon NSW
Enticer website www.trinsw.org.au
250m 10km 2.5km for the latest race calendar to
find out when a race is on.
Sprint
750m 20km 5km Triathlon NSW advises to
see your medical practioner
Page 2 of 8 Beginners Guide
Where can I go for Information?
There are several places you NSW members. Your local swimming pool will
go for information; you can have squad training sessions
start with your State Triathlon Clubs are a great and if your going to get really
Association. source of camaraderie, there serious you may wish to
is plenty of support and of track down a certified
On the Triathlon NSW course ‘club races’ are a Triathlon Coach. Of course
website there is a list of Local great place to compete in lets not forget there are some
Clubs, also entry forms for your first triathlon. Following great triathlon Magazines out
you to download, the racing on from that you may have a there, which offer you
calendar for you to decide friend of a friend who is invaluable information on the
which race you would like to involved in triathlon and can latest news and views from
compete in, contacts for point you in the direction of the triathlon world.
coaches, latest news, and of your local bike shop.
course the all important
Triathlon NSW Membership Your local bike shop
Form. When you join the generally has entry forms
association you will have 24- and will always have bike
hour insurance, and access mechanics to help you with
to discounts and benefits your bike.
only available to Triathlon
What Equipment do I need?
Triathlon can become a very must wear a singlet or shirt, and pairing them with either
expensive sport, if you ’just and for the females a a bra top (females) or singlet
have to have’ all the latest swimsuit or bra top is fine top (males) and wearing this
gear. However, if you are General items: Sunglasses, outfit from start to finish
just starting out you only sunscreen, hat, therefore you just need to
need the basics. change your shoes during
Of course this list can be the transition
“Remember, it’s not a To get you from the start line added to, some people
to the finish line, all you need complete the whole race in a The less you have to think
fashion statement it’s are the following items: bike jersey and bike pants, or about in the transition from
all about finishing and a ‘tri suit’ others wear a Swim to Bike and Bike to
Swim: swimsuit, goggles, wetsuit in the swim and then Run the more you can
having fun” cap, towel, wetsuit (optional) wear their swimsuit for the concentrate on your race.
Cycle: Bicycle (mountain entire race, it all depends on For those that may be
bike, road bike, touring bike), what distance you are going conscious of their size or
Bike helmet (must be in good to race and what you feel shape, male or female, think
condition & have an comfortable wearing and of about wearing a t-shirt or
Australian Standards sticker course this will only come loose singlet top for the cycle
on it) Water bottle, tri suit or with time after you have and run.
bike pants & jersey (optional) competed in a few races. REMEMBER: It’s not a
Run: Running shoes, socks fashion statement it’s all
(optional) shorts please note: You can think about about finishing and having
it is compulsory to have your purchasing a ‘tri suit’ or bike fun.
torso covered so all men shorts with a towelling gusset
Training Programs
This is where you need a You must make sure you Triathlon Coach. As
little time to sit down and allow for rest days especially previously mentioned
work out when you can fit after a demanding training Triathlon NSW advises that
‘training’ into your already session. Remember anyone you see your medical
busy week. It is important to with a basic level of fitness practitioner for a check up
remember to increase your can complete a ‘sprint’ before you start any form of
training load slowly. distance triathlon. exercise.
Allow your body to adapt to If you wish to have someone
training sessions. Some days to assist you in your training,
will be harder than others, please contact the Triathlon
you will have easy sessions NSW office and we can
and demanding sessions. direct you to an accredited
Beginners Guide Page 3 of 8
Nutrition
The most important thing to hydrated. Keep up your On race day, once again
remember here is to listen to water intake before, during make sure you have plenty of
and after training and racing. fluids, when it comes to food
what the majority of
The recommend daily intake your diet pre race
Nutritionists say, and that is should be light however this
allowance of hydration is 6-8
to have a ‘balanced diet’ that is a very individual thing.
glasses per day for average
includes all the major food You should test diet and fluid
activity so if you are training
groups. Carbohydrates are intake out during your
and racing, this fluid intake
important which include training sessions.
will need to be increased.
breads, pastas, fruit and ”have a
Never experiment on race
vegetables. Protein is also There are many electrolyte
important as protein helps to replacement drinks on the
day. balanced diet,
repair muscles and tissues market now which can be that includes all
taken during and after the major food
this includes diary products,
training sessions, these
lean meats, eggs, chicken drinks help replace the groups”
and fish. sodium, potassium and
Extra fluids will be important carbohydrates that you loose
also. It is extremely from your body during
training.
important to keep the body
Swimming
To get started in swimming seek advice from your local breathing, kicking, your arm
you need a few basic items: pool or the shop assistant. pull etc. The best thing to do
to begin with is just get in
Swimsuit – purchase one Fins/flippers – if you are there and swim, swim, swim.
that is comfortable, swim training on a regular You can only improve and
practicable for swim training, then when you feel a bit
basis, these will assist you
you don’t want it too tight as more confident in the water,
it may rub and cause with the development of kicks join in the swim squad at
chaffing. Note: all swimsuits and make it easier to your local pool. There you
will wear down from the performs drills and of course can learn more about
chlorine so try and purchase provide variety whilst you are technique, increase speed &
one that is a little more swimming your laps. Note: confidence and receive
chlorine resistant as it will professional advise from a
the fins are commonly known
last longer. qualified swim coach or an
as ‘swim fins’ or ‘boosters’ accredited triathlon coach.
Swim Cap – this will keep they are smaller and shorter Please note: You cannot use
your hair off your face and than the flippers that are pull buoys, paddles or fins in
out of your eyes; it also used for scuba diving. a race
protects your hair from the
chlorine of the pool. Tip – There are other swimming
make sure you dry your cap accessories like pull buoys &
and turn it inside out, sprinkle paddles, etc and as you get
some talc powder on the cap, more confident in the water
this will help to prolong the you can add these to your
life of your cap. swim training.
Goggles – make sure you The most important thing to
purchase goggles that fit remember whilst swimming is
your face so they do not leak to relax in the water.
and let water in. There are Swimming is all about
lots of different goggles on technique, and there is a lot
the market; you may wish to to think about, stretching,
Page 4 of 8 Beginners Guide
Cycling
To get started on the bike the addicted you will get and The first points to remember
most important two items are you’ll find yourself visiting the when cycle training is to put
your helmet and of course bike shop more often, looking your helmet on. Ride in the
you need a bike. at all the latest gadgets and cycle lane or as far left of the
accessories. road as possible and obey all
Helmet – this is the most the road rules. Remember,
important safety purchase You don’t need to purchase cars are much bigger than
you will ever make. I cannot clip in cycle shoes straight you.
stress enough how vitally away, even if you are
important this is. Make sure confident on the bike. Have When you first go out
your helmet has met with the a few months worth of training, try and find
Australian Safety standards, training sessions, learning
someone who has some
(the sticker/label will be on about your bike,
the inside of your helmet.) manoeuvring in the traffic, experience and knowledge to
and learning the road rules go with you. This will be
Bike – you don’t need to first. Once you have invaluable, to help with the
purchase the latest, lightest mastered this, purchase your little ‘tricks of the trade’.
frame with the most cycle shoes and all the other Make sure you are
expensive components in the nick knacks available.
positioned on your bike
shop. Purchase one that is a
perfect fit, has good Oh… by the way…when you correctly, when pedalling, try
componentry and one you do purchase the ‘clip in’ cycle to pedal smoothly, ‘spinning’,
can learn to ride on. The shoes, don’t worry about rather than the push up, push
most important point to falling off, because I don’t down action. And… After
remember when purchasing know anyone who has not you have been cycling for a
your bike is to make sure it fallen off there bike at some few weeks practice running
fits ‘you’. The ‘bike fit’ is stage of there cycling career.
off the bike.
crucial, to having a Don’t worry though, it is
“Make sure your comfortable ride, prevents usually when you have Once again the only way to
injuries and of course, so you slowed right down and you
gain confidence on the bike
helmet has met will enjoy riding your new forget to ‘unclip’ your pedals
bike. before stopping. You just is to get out there and ride.
with the Australian have to practice ‘clipping’ Joining friends, your local
Safety Standards’.” Most bike shops have your foot in and taking it out triathlon club or a cycle group
packages for frame, forks, of the pedals. is a good way to learn more,
components, & wheels. You and of course there is always
can add the accessories The most important safety in numbers.
slowly, just make sure the accessories to purchase
‘bike fits you. straight away when you buy Finally, many triathletes
the new bike would be your belong to cycle clubs as well,
Accessories – pump, spare pump, spare tubes and a
these are a great way to
tubes, tyre leavers, Speedo, ‘spare kit’. Get the staff at the
Cycle shoes, tri bars, Bicycle bike shop or maybe even a learn about specific cycle
pants, gloves, rain jacket, the friend to show you how to skills & technique and of
list goes on. Cycling is change the tyre, as you course once again, you can
definitely one of those sports never know when you’re always seek direction from
that has lots of extra’s, and going to get that flat!! an accredited triathlon coach.
the more you ride, the more
Running
The beauty of running, is that is an ‘impact’ sport, and if around, talk to friends, read
“Your running shoes are all you need is a good pair of you don’t invest wisely you literature and ultimately you
running shoes, a pair of can do all sorts of damage to decide. Don’t let the shop
a very important shorts, bra top and or a your body. So, make sure assistant talk you into ’just
purchase.” shirt/singlet, pair of socks, you shop around, get some anything’, and if you find you
hat, sun block and your… out professional advice, get have feet problems, see a
the door. someone to look at your feet, podiatrist or sports physician;
so they can decide whether you may need to invest in
Shoes – your running shoes you pronate, supinate, need orthotics.
are a very important extra shock absorption, need
purchase. Running shoes is added stability etc. Cont…
one area, which I would
suggest not to ‘skimp on’. Don’t necessarily buy the
The reason for this… running most expensive shoe, shop
Beginners Guide Page 5 of 8
Running cont…
Clothing – people run in all Vary your running, variety is Once again, if you get totally
sorts of clothing, it just important, hills are great for hooked you can always get
depends on what you feel strengthening and
an accredited triathlon coach
comfortable in. There is conditioning, venture off road
specific running clothing on – but be careful as you can to help with your technique,
the market, shorts, singlets, trip and fall on the uneven and ‘run specific’ training.
bra tops, t-shirts etc. surface, run on the sand at Another tip…. when you can,
However… you may feel just the beach, go down to the purchase an extra pair of
as comfortable in your track and do some sprint running shoes, so you can
favourite board shorts and training.
alternate them. The shoes
old singlet. There are also
lots of water bottle holders, When running make sure you will last & wear longer, and of
running caps, socks etc on keep your fluids up, always course if it rains, you will
the market specifically carry water with you, unless always have a dry pair.
manufactured for running. you know where the taps are
on your run route of course.
Running is one of the few And be prepared for all types
sports where equipment of weather, in summer, try
plays a small role. The first and run in the cooler parts of
thing to remember about the day, put sunscreen on
running is to start of slowly. and wear a cap. In winter all
Depending on your level of you have to do is dress for it,
fitness you may need to start perhaps wear long tights,
off with a walk/run system and if it’s really cold you may
before you can go straight require gloves and a beanie.
into running.
What happens at a race?
Registration
When you arrive at a race, • If the race is being • Affix your bike number to
registration is the first place electronically timed you your bike (this is for
to go. This is where you will will also need to pick up security reasons, after
you register your name and your timing chip. (Your the race you will then be
pick up your race pack. timing chip is generally able to get your bike out “Make sure you
Following is a list of either attached to your of the transition area)
procedures that will happen shoe or it is strapped to check all entry and
at registration: your ankle). • THIS IS THE TIME TO exit points.”
ASK ANY QUESTIONS.
• Advise registration staff • If you are starting in Make sure you ‘check
you are competing. wave starts, you will be out’ all exit and entry
advised of the time your points, know the course
• Registration staff will swim wave will be and know where you are
cross off your name on a starting. (This is going, all courses should
list (you generally either generally organised into be marshalled. However
line up alphabetically or age groups, and each do not rely on the
in your age group eg 20- age group will also have marshals to give you
24years, 45-49 years). a different coloured directions, make sure
swim cap and start time, you know where you
• Pick up your race pack – eg 8.00am: wave 1 - all are going.
which could include: women, 8.05am: wave 2
swim cap, race - men 20-24, 8.10am:
merchandise, Race wave 3 - men 30-34 etc).
number sticker for your
bike, map of the course, • Your legs and arms will
race number ‘bib’, safety be numbered with your a
pins. race number.
Page 6 of 8 Beginners Guide
Transition
oYou must register first, technical officials in the area allowances for when you
before proceeding into the to direct you if necessary. finish the race as at the
transition area. Once in the Another tip…. see if you can majority of races the
transition area rack your bike line yourself up with a transition area is closed until
and set up your race gear. landmark (eg a tree or pole). the last person has crossed
It's amazing how different a the line. In some instances
Once again, check out all exit transition area can look there will be an area
and entry points in relation to during the swim – bike
provided to place your bag.
where you have set up and transition and bike – run
racked your bike, (so you transition.
don’t waste time trying to find
out where you are coming Generally no bags are
back in off the bike) There allowed in the transition area,
will always be marshals and so ensure you make
Race Briefing
The race briefing is not be accepted. P l e a s e
extremely important, and is note: there are many rules
for your own benefit. The and regulations in triathlon
race briefing is compulsory and they are there to ensure
for all competitors. At the the safety of yourself and all
race briefing the Race your fellow competitors.
Referee will explain the rules Remember… our hard
of the race, the course working technical officials are
details, announce any there looking after you, so
changes or concerns about show them some courtesy
the day. and...listen.
Make sure you listen to the
race briefing, as an excuse
that you ‘did not hear’, will
Nutrition and Hydration
Make sure you hydrate well allowance of hydration is 6-8
throughout the race. There glasses per day for average
will always be water and activity so if you are training
sometimes electrolyte drinks and racing this fluid intake
at the aid stations. As will need to be increased.
mentioned before, do not try
“Do not try out new products or rely on the
new products or products provided on the
day. Always be prepared
drinks on race and take your own, water,
day.” drinks and food etc.
Once again please note the
recommended daily
Beginners Guide Page 7 of 8
Pre Race Points
• Keep a log book to each training session. distance in all three
record your progress, disciplines to monitor
weekly distances and • Stretching is extremely your progress.
times etc. important it will help
prevent injuries and your • Most important of all,
• Make sure you warm up increased flexibility in the have fun training, at
and warm down at every long term will help with times it can be a chore,
training session, this your overall but keep in mind your
includes stretching and a performance. goal, remember you set
gradual increase and or yourself this goal, and “Stretching is
decrease in pace and • Test yourself once every you knew it would be
heart rate at the four weeks in time trials challenging, so don’t lose extremely important
beginning and end of over a measured sight of it.
it will help prevent
injures.”
The Race
Just before you start, go out of the way. must be firmly on your
through your checklist in your head and done up until
mind, make sure you have • After you have placed all you have racked your
everything in place, know of your swim gear out of bike in the same position
where your bike is racked, the way, the first item to as when you started.
where the exits and entry remember is to put your (Make sure your bike is
points are etc. (A good idea helmet on and do it up neatly placed, as you
is to check all this out before before you take your bike must leave room for
race day. Make a check list from the rack. Don’t other competitors to rack
and pack your bag a couple forget your bike shoes their bikes in the same
of days before, that way, and make sure you have place.) Be courteous,
when you get down to the at least one water bottle think of fellow
race, you know you have on your bike. competitors.
everything) Don’t be afraid to
ask fellow competitors, • Proceed with your bike to • Please note: Do not
remember they were all the ‘Bike Exit’ to the throw your bicycle into
beginners once, and Mount/Dismount line the area and run off. If
triathletes are always happy where officials/marshals must be placed in exactly “Don’t be afraid to
to offer some advice. will direct you. the same place and
position as when you ask fellow
Are you ready…….lets talk • Always practice safe picked it up) finally take
you through it. cycling, cycle in the bike your helmet off. competitors
lane or keeping left at all
• The race is about to times. Stay out of the • Put on your running
questions, they were
start… ‘draft zone’; do not cross shoes, hat & sunglasses all beginners once.”
double white lines. and proceed to the ‘Run
• You have your goggles, Always watch out for Exit’. On the run, make
swim cap, timing chip (if police and marshals, pay sure you hydrate well
applicable), maybe a attention to their and follow the run route
wetsuit and you are directions and finally, to the FINISH LINE….
ready to start the race. watch out for other traffic.
All of these things must Congratulations!…You have
come back into the • On return into the finished…
transition and placed transition area, make
neatly at your area in the sure you dismount at the
transition. (Do not throw Mount/Dismount line,
your wetsuit, or goggles and proceed back to your
etc, just anywhere, they area in the transition. Do
must be neatly placed not undo your helmet, it
Drafting
Your Draft Space attempting to overtake A draft violation statement is
Imagine yourself on your you, it is your given to you and your race
bicycle and you are looking responsibility to drop number is recorded. Once
at the ground in front of you. back or you would now completed you will be
Draw a rectangle around be considered to be in a instructed to proceed.
yourself. Starting at one and drafting zone. After you
half metres on both sides of have removed yourself Two or more violations in one
your front wheel, extend this from the drafting event will result in you being
1.5m on both sides of you situation you can then disqualified.
Triathlon NSW around you to 1.5m behind attempt to overtake.
P O Box 822 you. This rectangle should As a triathlete it is your
Glebe be about a 7metre box… Drafting Penalties responsibility to take the time
Sydney, NSW 2100 This is Your Draft Space. A stop/start penalty will be to read and understand the
issued to you if you are in rules in full detail. If you do
Phone: • At no time is anyone violation of drafting. not understand the rules and
02 9518 7766 allowed to be in would like a complete
someone’s draft space A stop/start penalty is issued detailed copy of the rules
for more than 15 secs. as follows: a whistle is please ask an official or
Fax:
• You are only allowed to blown, your number will be contact the Triathlon NSW
02 9518 7233
be in someone’s draft called and a yellow card will office on 02 9518 7766.
space if you are be shown to you. You will
E-Mail: overtaking or being over then be instructed to stop.
info@trinsw.org.au taken. Again this can Once you have safely
only be for a 15sec stopped you will be asked to
duration. dismount from your bicycle
• If you are being (on the gutter side) and lift
overtaken or someone is your bicycle off the ground.
The reasons for
entering have Post Race
nothing to do with After the race, make sure last competitor has finished. your bike and equipment
winning you hydrate well and eat the Therefore you are not from the transition area. You
fruit and drink that is allowed to take your bike or are not allowed to take
provided to replace all the any equipment out of the equipment out ‘over the
fluid you have lost. This is transition area until after this fence’.
the time when everyone time. Ensure you have a
mix’s and mingles and most change of clothes available.
www.trinsw.org.au importantly exchange all the
details of their race. Security is important; to
enable the security and
safety of all competitors’
You are not allowed into the equipment, you must show
transition area until after the your race number to retrieve
Good Luck… have fun and enjoy your new sport
Well I guess that‘s about
it…Welcome to the fantastic triathlon club. Remember….
sport of Triathlon. Don’t it doesn’t matter where you
forget to check out the place. This is all about you.
Triathlon NSW website It’s all about y o u
www.trinsw.org.au for further accomplishing something for
information. you.
I hope this helps you on your Stay safe in training and
way to the first of many don’t forget…. moderation is
triathlons. . Have fun, the key to success.
perhaps join a swim squad or
