Triathlon Hints and Tips
One thing that there are in triathlon races are a lot of convenience, time and disaster averting tips. This is a compilation of those we have developed, copied (highest form of flattery!), been told about by friends and fellow racers.
Look good, feel good and fight good! In the most case you are racing against yourself and the clock, however, if you have a battle royale on the table (bragging rites are worth fighting for!) spend a little effort in looking sharp, together and super organised. The benefits of this will be a more relaxed period before and during the race allowing you the time to look around, smile, chat to other racers and enjoy the day – whilst looking like a pro!
Organisation
Look good, feel good and fight good! In the most case you are racing against yourself and the clock, however, if you have a battle royale on the table (bragging rites are worth fighting for!) spend a little effort in looking sharp, together and super organised. The benefits of this will be a more relaxed period before and during the race allowing you the time to look around, smile, chat to other racers and enjoy the day – whilst looking like a pro!
Organisation
- Triathlon Race Day Bags – Or any bag with lots of compartments are an excellent means to keep your kit stored in an organised and logical fashion. When you are tired or in a rush having key equipment compartmentalised will help you remain calm and collected. Equally if your bag is the correct dimensions for carry on flight baggage it helps for overseas races.
- Clear Zip Bags – Great for a range of uses and means that when you grab items from a bag you quickly see if you have left any behind. In particular during T2 when you are transitioning to the run, you may have several items to stow in your pockets. Much easier to ensure you don’t forget anything if it is together in a clear bag (ask Darroch, he hasn’t forgotten his salt tablets ever!)
- Race Documents & Plan – Bag your event and race documents, personal documents and race plan with a notebook and pen in a clear zipped document wallet. If you want to be super organised make copies and give a set to your official helper.
Nutrition
Toiletries & Hygiene
PreRace
Swim to Bike
Bike to Run
Run to Finish
Post Race
- Race Nutrition – Find out which brand of nutrition is being used for the race and test it. If it works for you it provides a ‘Plan B’ if you still prefer your own. If you decide to use it it will save cash and increase flexibility in your nutrition plan for the future.
- Clothing – If you are going to carry a lot of your own nutrition, shop around for clothing that has pockets where you want or need them. It makes life easier and keeps you organised when you are fatigued and prone to making mistakes.
Toiletries & Hygiene
- Toilet Wipes (Flushable) – These are useful for a variety of reasons. Ensuring that you are squeaky clean down below is one of them, an unsuccessful post toilet wipe can lead to soreness and chaffing if left unchecked during the race.
- Nail Clippers - Either that or a mini swiss army knife with scissors and file. Long, sharp and rough nail ends can cut, abrade and damage your skin, clothing and equipment. Think expensive triathlon wetsuit... which nails will happily slice straight through! Pay particular attention to your toenails in the week before the race, if you cut them back to far it gives them a few days to grow back enough to avoid a painful run.
PreRace
- Tyres – If the weather gods are with you and the sun is shining you will sometimes hear the popping sound of somebody’s tyres. Direct sunshine on tyres over 100psi for too long can make them pop. If the weather is good, drape a tea cloth over the wheels when you rack them up (even if it’s the night before). Equally you can drop the pressure in the tyres so they are soft but remember to pump them up on race morning. Pre-swim.... check your tyres and pump them up to your race pressure or you will have an embarrassing transition!
- Race Plan – Design a table or spreadsheet to map out your race grouped equipment into transitions and legs, whilst ensuring all other planning factors are mapped out in a logical fashion. Put together a timeline with critical and key tasks annotated in order that you can tick them off ensuring that you are on track for a successful, well planned and executed race.
Swim to Bike
- Liquid Detergent – Keep a little container (20-50ml) in your swim kit. If your goggles start to fog, when dry rub a tiny spot into the inside lenses.
- Flip Flops - The walk to the swim start whilst often covered can be hard on your feet, certainly not worth injuring your feet on prior to a full day punishing them! Keep a pair of cheap flip flops that you don't mind losing, when you take them off give them to your helper or put/hang them somewhere you will be able to remember post race. Beware swim starts can be flip flop armageddon, if you don't place/hang them in a cunning place the flip flop fairies will get them.
- Transition Time Saver – To get ahead in your transition, this neat trick gets you organised before you head the T1 tent. Immediately on leaving the water take your hat off, place your goggles and ear plugs in them. Then holding the hat with enclosed goggles etc strip your wetsuit to your waist whilst moving, during that process as you pull the arm over the hand holding your swim hat, release it and it will trap swim cap in the sleeve. This little trick will free up a hand, save time in T1, avoid loss of equipment and ensure you look like a pro!
- Know the Rules – Events and races have deal breaking rules, know what they are to avoid unnecessary penalties or disqualification. Most are related to safety, a key one being the cycle helmet. Get in the habit of putting your helmet on prior to touching your bike, making this an automatic behaviour ticks a race box and allows you to focus on other things.
Bike to Run
- Sunglasses – Put a dry lens cloth in your T2 bag as the cloth used on the bike leg is probably as sweaty as you are!
- Ibuprofen – Stow a couple of painkillers in your headset bag. If you do get a headache on the bike, is it because you aren’t drinking enough?
- Toilet Stops – This is a personal choice. Darroch will pee whilst on the bike at least twice on a 180km course. If you plan on following suit its worth trying it out before you have an embarrassing crash during a race!!! You must hose your self down with water from a sports bottle afterwards, when urine drys it causes painful chaffing. Therefore taking a pee on the bike is best done shortly before an aide station you intend to resupply at minimising lost time.
- Aid Stations – Similar to the run, get prepared for the aide stations before you enter them. Open or loosen bottle lids for refill, get rubbish and empties ready for discarding and prioritise fluid and energy requirements. You normally have 2 opportunities down the line to get what you need, getting what you need first ensures that if you fumble the first attempt you will catch the second and should have enough energy across nutrition stored on the bike to recover at the next aide station. Remember to thank the volunteers with a smile and a thank you!
Run to Finish
- Equipment Stowage – When leaving T2 ensure that you have securely placed your run items in your packets (ask Darroch what happens when you don’t!). When taking items out of your pocket do so in a deliberate and controlled manner ensuring that you don’t pull anything else out with it. When you replace an item into a pocket conduct a confirmatory check with your hand that the item is stowed and secure.
- Aid Stations – Prior to each aide station prioritise your energy and hydration requirements, visualise what you will take and in what order and execute successfully. It might sound ridiculous thinking like this but adopt this practise across your race and you will become more efficient minimise wasted seconds. Equally keeping your mind busy will help distract it from any pain or discomfort you are pushing through. Remember to thank the volunteers with a smile and a thank you!
Post Race
- Warm Kit – Head to toe optional warm kit is sorely missed on a cold chilly evening cheering in the folks coming in after you and celebrating with family and friends post race. Comfortable shoes are a must…
- Foot Bath – If you can sit in a footbath for at least 5 minutes we promise it will be one of the most pleasant experiences of the year! A bit of talcum powder on the feet when dry will also make them feel less like gammon steaks!
- Massage – If the queue for a massage isn’t too long get one, it definitely helps…
- Helpers – If you are lucky enough to have family and friends with you. Ensure that they know what to pick up and from where post race. Some won’t have a clue about what to expect at the event, well briefed helpers will ensure you don’t have to concern yourself with post race administration and can enjoy the moment. Remember they are there to help you so collapsing into a chair like a prince/princess is acceptable on this rare occasion. Don't forget to thank them...