Triathlon 101

Triathlon is made up of three disciplines - swimming, cycling and running with races ranging in distances to cater for all levels of enthusiasts.

When new to triathlon it‘s good to set your race goals based on your current level of fitness and the amount of time available to train. Each person is different so select a race distance which is achievable but at the same time will provide you with a great challenge.

Triathlon can be a very expensive sport so when starting out the basics are all you need which include the following..

• Swimming – swim suit, cap, goggles, and wetsuit (optional).
• Cycling – road bike, helmet, water bottle, cycling shorts and jersey.
• Running – runners, socks, shorts and shirt.

 

Training is all about quality not quantity. The BRAT training program works on a 4 week cycle which includes 3 weeks hard and 1 week recovery. Recovery is an important aspect to this sport as this is when you get stronger. From Olympic to Ironman distance triathlons, training programs can be individually tailored to your race goals. If you would like your own personalised training program please contact John Hill at Fastgear.

As you start building up the number of training sessions per week you will notice a leap in appetite, so it’s essential to maintain a well balanced diet of carbs, protein and good fats. Hydration along with nutrition is equally important to replace all the fluid you have lost during these sessions.

Finally race day is here….you’ve done all the hard work, now the time has arrived to pull it all together. We’ve put together a race day checklist for you to ensure nothing is forgotten and you can enjoy your first triathlon experience.

• Prior to race day or the morning of you will be required to register your name and collect your race pack including race number, timing chip, colour coded swim cap, bike stickers and other goodies.
• Once transition opens you can rack your bike and set up your race gear. Be sure to familiarise yourself with the entry and exit point to ensure a smooth and fast transition. If you have any questions speak to a marshal or ask another competitor.
• Prior to the swim start you should be numbered up and be wearing your timing chip. Make sure you know your wave start time.
• Once you’ve made a successful transition from swim to bike it’s important to follow the race rules of only passing on the right of another competitor and no drafting. Under Triathlon Australia rules the drafting zone is the distance of 7m between yourself and a bike in front of you. A stop/start penalty will be issued if you spend more than 15 seconds within another competitors draft space.
• Remember to stay well hydrate throughout the race for optimal performance.
• Two down…one to go. You’ve racked your bike, put on your runners and headed out on the final leg to the finish line (hopefully without your helmet on).
• Post-race don’t forget to refuel and hydrate….treat yourself…you deserve it!

 

It’s always great to catch up with other members post race to share your experiences…both the good and the bad that way everyone can learn from each other.

Best of luck but most of all have fun and enjoy!