ABC for beginner triathletes

what is a transition ?

It's the part of the race between swim and bike (a.k.a. transition 1 or t1) , and between bike and run (transition 2 or t2).

During this time a racer is preparing to start the next leg of the triathlon. The transition area houses all the bikes and each participants gear and is off-limit to spectators. It is also governed by some specific rules (see Article VII and information below).

 

what are the important rules of the transition areas ?

1. only accessible to racers
2. your bike should be racked on the side where your number is located (don't take the space on the other side of the pole / bar).
3. you  may not ride your bike in the transition area (never, never, never), either when you leave or when your arrive.
4. you must exit the transition area before closing (i.e. before the race starts).
5. you may not pick up your bike / gear until the transition area is reopened for pickup (last rider past last transition usually).
6. NO GLASS CONTAINERS !!!

 

how do you setup a transition ?

Rack your bike by the handlebar or the seat and make sure to put your water bottle on your bike. Some races will have you rack your bike based on race number, while others are first come, first serve.

Next to your bike, lay down a small towel to mark your area and to hold T1/T2 gear. The towel location in respect to the bike is important. For instance if you run/walk on the left side of your bike, the towel should be located on the left side as well with respect to the bike forward motion.

Your helmet should be placed on your bike (aero  bars) or on the towel upside down in such a way that putting it on requires the least amount of movements.

Sunglasses (if needed) should go in the helmet, opened, so they can be put on immediately before the helmet.

Bike shoes should go in the front part of the towel, opened (straps loose), so the foot can get in easily. The shoes should point toward the rack.

Running shoes should be placed directly behind your bike shoes in line with the rack as well, shoe laces or zip-ties opened. If you wear socks, roll them inside out so only the toes are left unrolled and place them inside each shoe (to avoid the wind blowing them away).

Race belt or shirt with number placed on top or next to the running shoes.

Place your fuel belt (if needed) in front of the running shoes if you're planning on hydrating during the run.

Swim cap and goggles should be placed in last so you can easily access them before the swim.

If you have a bag, place your bag at the back of your transition area (underneath the rack) or leave outside of the transition area (might not have enough room there).

 

what is a brick workout ?

Typically this is when you run immediately following a bike ride. But it can also be a swim-to-bike or run-to-bike (for duathlon) or any combination of 2 events.

The purpose is to get your legs accustomed to changing event quickly (i.e. rubber legs after biking). Distances can vary based on the event you're training for and the type of effort you're looking for.

 

what are the different types of triathlons or distances ?

• sprint - < 500 yard swim, 15 to 20 miles bike, 3m run
• olympic - 800 yards swim, 25m bike, 6.2m run
• half ironman - 1.2m swim, 56m bike, 13.1m run
• full ironman - 2.4m swim, 112m bike, 26.2m run

but it varies also depending on races...

what is a duathlon ?

It's a run-bike-run event in various distances.

 

what  is an aquathon ?

It's  swim-run event in various distances (check USAT web site).

 

what do you pack for race day ?

• swim - swimsuit / race clothing, goggles, spare cap (but typically provided by race), wetsuit if necessary, body glide (optional)
• bike - bike shoes, helmet, sunglasses, socks
• running - running shoes, hat, race belt to hold your race number, race numbers (one on helmet and one for run), hydration belt,  sunscreen, bug spray, small flashlight or visor light (head light) for the transition, gatorade, GUs or bars if needed
• other / post-race - change of cloths and shoes. Some folks bring / pack post-race food if you don't want to eat the food provided after the race.

 

what do you eat the day before, the morning of, during the race?

• day before : carbs, carbs, carbs (pasta, rice, potatoes).
• morning of : depends on race distance, but it should be something you are used to during training and won't cause stomach aches. Make sure you leave enough time to use the restroom before you leave for the race.
• during the race : depends on the race distance, make sure you bring food to eat on the bike and possibly the run (gus, bars, jelly beans, chips). This should also be practiced during training on long rides / runs to avoid any stomach problems.

 

what gear do I need to start training or doing my first triathlon ?

swimsuit, cap, goggles, bike and running shoes.

That's it ! The bike is the most expensive thing. If you can borrow one or get one cheap, it's usually better if you haven't done any triathlon. Mountain bike are okay as well.

 

what are the pitfalls ?

• Spending too much on gear until you know triathlon is your sport.
• Getting hurt because you're training too hard or not enough.
  

 

how do I register for a race ? what is a USAT number ?

All races can be accessed online on active.com or a link through the race's website. We also try to provide the links in the race calendar for each race on the KTC web site.

A USAT number is issued to you when you become a member of USA Triathlon. You need to either be a member or have a one-day license  to compete in a race. The benefits are explained on their website.

 

what are good beginner races ?

CB&I in the woodlands
Jeff and Bredes (pool swim) in Katy.
Combat (pool swim)
Silver lake
Tejas and Cinqo ranch.
Tri-andy
Summertime blues

 

how much time do I need to train for my first race ?

Based on your current health and fitness condition it could take from 3 to 6 months. But it also depends on when the race registrations start (filling up too quickly).

 

do I need a nutritionist ?

For sprint or olympic distance it might not be necessary. But for half and full iron nutrition plays an important role in completing the race and therefore you might seek the advice of a licensed nutritionist.

 

can I do a relay and what is a relay ?

A relay consist of a team of 2 to 3 members completing the race together. You may have each member do one or two leg of the triathlon in any order. Each member of the relay must register for the race.

 

what are the rules ?

The rules are defined by USAT (see pdf).

The most important ones include :

1. no drafting on the bike (you must keep 3 bike length apart)
2.  you must mount and dismount where indicated
3. always wear your helmet on the bike and have the chin strapped
4.  you must have end plugs on your handle bars (no open tubing)
5. you must pass on the left hand side on your bike.
   

 

what is the mount / dismount line ?

This is where you have to get on and off your bike after leaving and entering the transition area.

 

how does the swim start (wave start, etc.) ?

Typically there are waves based on your gender and age. Most races start in the water but a few will have a beach entry start (i.e you run in the water).

 

what is a training log ?

This is a record of your daily workouts that includes your distance, time, event and notes on how you feel. A log will help you with future training (the next year) and motivation. It's also a good way to see what you've accomplished.

It should also include the races you've participated in (with time, etc.).

 

what clothing should I wear ?

Typically what you wear during the swim, you should be able to wear on the bike and the run. You may want to bring additional items for cold weather to put on before the bike.

If you don't have a race belt, you need to make sure your race number is pinned to the front of a shirt that you will be wearing during the run.

what is open-water swim ? and why is it important ?

This is swimming in either a lake or river where there are no lane markers or walls. It's important because you can learn how to sight where you're swimming (swim in a straight line) and also to build your endurance without resting.

 

how long do I need to run to train for my race ?

It depends on the length of a race. Typically for a sprint you may want to build up to 6 miles (even though you will run only 3).

See more on beginnertriathlete 's website.

 

how long do I need to bike ?

It depends on the length of a race. Typically for a sprint you may want to build up to 25 miles (even though you will bike only 15 to 20 miles).

See more on beginnertriathlete 's website.

 

how long do I need to swim ?

It depends on the length of a race. Typically for a sprint you may want to build up to 700 yards (even though you will swim only 500 yards).

See more on beginnertriathlete 's website.

 

how many days a week should I train ?

This depends on your life schedule and the event you're training for. You need to make sure you take at least one day off to avoid injuries / over-training.

See more on beginnertriathlete 's website.

 

do I need to do weight training ?

It is recommended that you work on core strength (abs and back) to avoid injury and to improve your form in all 3 events. Not all triathletes do weights.

how to I train with other members of the club ?

Take a look at the calendar and pick one event that you want to attend. The more people you'll meet the more you'll learn about other opportunities for training in a group.

 

any links I should know about ?

Check out the "cool links" section on our web site.

 

any other tips ?

Go watch a triathlon in your region if there's one. Go support a friend to understand how things work and what the "spririt" is like. Volunteer, attend clinics. Those are all things that will help you better understand multi-sport events and will get you better prepared.