As you all know, I’ve spent the past few months training for my first triathlon, the Geneva International Triathlon. Saturday at 8:20am I will zip up my wetsuit and enter the water with hundreds of other triathletes, ready to conquer the 500m swim, 20km bike and 5k run. Tonight, as I begin to organize my gear and get pumped, I am keeping in mind the many tips and tricks I’ve received from friends over the past few weeks.
Without the support of so many of you, this triathlon never would have happened. You have made me feel confident, answered my many random questions, motivated me through your amazing pictures, and supported me! THANK YOU!
In order to help others on their own triathlon journey, this post is a round up of the tips and tricks from experienced athletes.
Meghan from Little Girl in the Big World
-My biggest tip would be that the most important leg of the race is the run. Don’t blow your doors off in the bike only to get off and find that you have nothing left for the run. That’s where you’ll pass or be passed.
-As far as tricks, put your race number on a triathlon belt and put it under your running shoes. When you put your running shoes on you’ll see the belt and can grab it and put it on as you’re running out of transition.
-On the bike, make sure you’re in an easy gear when you setup your bike in transition. It’ll be easier to get started when you get to the mount line and you won’t end up having to grind too hard to get going.
Mollie from PT Mollie
-Rack bike in a low gear! Racking bike in a low gear makes it much easier to start pedaling. It gives your body a chance to switch disciplines without the shock of having to work really hard initially.
-Mark shoelaces so you know how tight to tie them!
-Exhale lots during the swim if you feel like you can’t catch your breath!
Charlie from The Runner Beans
Fuel on the bike when you’re less likely to cramp- and try not to fuel just before you transition so you’re body doesn’t have to do too much at once!
Theodora from Preppy Runner
My best advice would be to take as much time as you need to get into the water for the swim. You don’t need to run up to the front. Let people pass you, and then start swimming once you’re ready and comfortable.
Victoria from Obligatory Tri Blog
-Study the course maps and elevation profiles well in advance of the event so that you know what you will be up against on race day. A hilly bike course? Potentially muddy or even technical trails on the run course? This can help you focus your training on the aspect of the race that will be most challenging to you, and can inform you of specific gear you might need, such as a different cassette on your bike or more stable shoes for the run.
-Even better than studying the course maps: swim/bike/run parts of the course in advance, if possible. Swimming the course may be specifically disallowed because of legal restrictions around lakes and rivers, but bike and run courses are often on open roads that lend themselves to several previews if you live near the course. Knowing when you will have to shift gears on your bike, when you’re battling a false flat, and when you might expect a headwind are helpful on race day.
-Keep transition simple. Bring only what you need for the race, as the less cluttered your transition area is, the easier it will be to ensure you have gathered and donned all your gear between the swim and bike and bike and run. Simplicity also means faster transitions, which means that the finish line comes faster!
-No need to be intimidated by the other racers with the $10k+ bikes and fancy gear – everybody has to cover the same course, and each of them was a first-time triathlete at one point.
-A final word of wisdom: I’ve never heard a triathlete say "Wow, I wish I hadn’t put on so much body glide before the race."
Emily from I Live in Yellow
-Lube up before the swim. I put a layer of Aquaphor Healing Ointment under the foot, arm and neck openings of my wetsuit to avoid chafing. Come to think of it, I had Aquaphor in my gear bag for each leg of the race to prevent and treat blisters, chafing, and other skin issues.
-Get in that water. Whether its the day before or while you’re waiting for your wave start on race morning, definitely spend some time in the water where you’ll be swimming. Whether you swim around or just blow bubbles, if nothing else it’ll ease your mind about the dreaded open water swim. Helped calm the nerves for sure.
-Practice catching water bottles on the bike. Sounds silly, but at my first race they handed out full water bottles on the side of the road that you had to catch, and that you could put in your water cages. I had never done this before, and was really timid for the first couple water stations and know that I slowed down significantly and was nervous about teetering over. Wish I would have practiced it in training.
-Over pack your food for the bike. You’d rather have more than not enough!
-Pick one hairstyle. The last thing I wanted to do was worry about my (long) hair during the race and in transition. I settled on a low braided ponytail – it was easy to tuck into my swimcap, under my bike helmet and under my visor for the run.
-Celebrate each leg being done. It was my first tri too, and I was intimidated by doing all three sports together and the duration of time. I decided to segment it out into three sections (sounds obvious, but hear me out). I got out of the water, and celebrated being 1/3 of the way done. Went into the bike and focused on that and (3.5 hrs later… zz) celebrated (like crazy!) when that was over. I was 2/3 of the way done! As a fellow runner-turned-trinewbie, I knew this is where I felt most comfortable. Breaking the race into those three portions really helped me mentally, instead of looking at it holistically, really helped to keep me posted and not get overwhelmed. And celebrate each part along the way. Certainly helped to pass the time too!
Emily, friend who has done multiple triathlons including St. Anthonys in Florida
-Don’t over pack for transtiions!
-Walk through transitions ahead of time.
-Start at the back of the pack in the swim if that’s your weak thing so you don’t get trampled/freak out. In addition, if you can move towards the outside then you’ll only have swimmers on one side of you which can help minimize panic.
Leigh, friend who has done multiple triathlons including NYC
- Everyone says this, but it’s true – practice the bike-run portion…your legs need to know what that feels like! I personally was so ready to run after getting off the bike, but definitely a wobbly feeling until you get the hang of it.
– Do a trial mini tri before the event so you can test out your gear and make sure it all works and is comfortable.
– If you like Gu’s, one easy way to access them is to tape them on the frame bar of your bike across the top and then when you want it just tear it right off, easy!
– I think my advice for your first one is to just go at a comfortable pace on the bike so you’re not totally done before the run.
– If you’re clipping in, get used to running in bike shoes and mounting on the fly. If you need to stop to clip in (I did), make sure you do that to the side of the bike exit area and not in the middle where people who are moving will run into you.
– On the bike – especially if it is hilly, spend time getting used to gear shifts and how to use them efficiently so that you don’t expend energy unnecessarily!
Michael, friend who has done multiple HIM including August 70.3
-Bring pants. It is cold in the am. Trust me you will appreciate.
-Bring an extra pair of goggles.
-Go into the water before the race starts – you don’t want cold water shock
-Take your time on the bike mount. Don’t cause an accident at the mount line !!
-If you need to take a breather for 2 seconds during T2, do it. Get your hat on, sunglasses, etc. don’t feel stressed.
-It’s okay to walk a bit during the run. Only walk the water stations though!!
Hillary, friend who has completed multiple triathlons
-A little bit of Vaseline on the cuffs of the wetsuit makes taking it off much easier!
-Having a bandana or something loosely tied onto the seat of your bike makes it easier to spot when you’re running in from transition
Did these triathletes forget anything? What’s your biggest tip?
