Information for Novices

Triathlon – three times the fun and excitement of other sports!!

What is triathlon?

Triathlon is an exciting multi-discipline sport. It involves a continuous race over the three disciplines of swimming, cycling and running (in that order).

History

Triathlon started in around 1974 in the States as a friendly competition between a group of friends who were mostly runners, a few swimmers and the odd cyclist or two – in order to see who was the fittest. It wasn't long before the group was organising informal triathlons. The popularity of the sport grew quickly – triathlon achieved Olympic status at the Sydney 2000 Games. Today some 300 triathlons are held annually in Great Britain, in addition to duathlons, (combining cycling and running) and aquathlons (combining swimming and running). Races take place over all different distances, from a Sprint (400-750m swim, 20k bike, 5k run) right up to Ironman (3.8km swim, 180km bike, 42km run – a marathon!).

Why do it?

You can start at almost any age.
The basic requirements are that you are able to swim, ride a bike and run. These are Britain’s three most popular recreational sports, so you may be doing at least one already
All over body fitness
Training variety (cross-training)
Sense of achievement
You’ll improve rapidly
Friendly atmosphere
Plenty of races to enter
You’ll meet new people

How does it work?

You swim, bike and run, in that order, without the clock stopping. The changeover period between swim and bike and the bike and run is called the ‘transition’ period

When you arrive at the triathlon, after checking in at race registration, you’ll park your bike in the transition area. By your bike you will leave your cycle helmet, shoes, T-shirt, shorts and a towel. If you have different running shoes to cycle shoes you will leave them there as well.

SWIMMING

Arrive on poolside in good time. You will be told what your swim start time is before the race
If using goggles, use a ‘regular’ pair; don’t risk new goggles unless you are sure of the fit.
Even if you don’t normally wear a swim hat, you may be required to wear one in the race; this helps marshals identify swimmers to count how many lengths they have done (different coloured hats are often provided by the race organiser).
Do warm-up before starting, and do some simple flexibility exercises, this helps to avoid any strains later on.
Swimmer are usually set off at 1 minute intervals, so you can expect there to be up to about 3 people in your lane.
Lane counters will count your lengths to make sure you've done the correct number
When you have completed your swim you will walk out of the pool area and run/walk to the transition area. If you’re going to feel self conscious doing this ask someone to throw you a towel as you come out of the pool area. If you wear glasses someone can hand you your glasses as you come out of the pool area. (Ladies – if you would normally wear a sports bra to run in we recommend you wear this under your swimming costume from the start.)

TRANSITION

The clock starts at the beginning of the swim and does not stop until you have finished the run, so quick changeovers are important.
Don’t spend too long getting dried - you will dry out quickly when you start the cycle section.
Put on shorts (optional), T-shirt, socks (optional), shoes and helmet (not optional). Put a little talcum powder in your shoes beforehand, this makes it easier to put wet feet in.
Make sure your laces are loose enough to slip your feet in. Instead of tying laces, consider buying lace locks that will hold your laces tight. These are often found on anoraks and rucksacks and can be bought in hardware shops.
Make sure your helmet is on and fastened before you touch your bike! (This is part of the BTF rules and penalties can be given if not followed.)
WALK with your bike to the Bike exit. You must not mount your bike until you are at the ‘mount line’ at the exit.

CYCLING

Make sure your bike is in a gear that is easy to pedal
Stay seated as long as possible (change gears), keep your arms bent and head low but looking forward
Take care on the road! Traffic lights and give way signs etc must be obeyed. Ride safely, according to the rules of the road (signalling to turn etc)
Ride in single file and let faster riders overtake you safely.
You’re not allowed to ‘draft’, that is take shelter behind or beside other competitors. As a very general rule of thumb keep at least 4 metres between you and the bike in front. If you need to overtake someone do so on the outside and complete the overtaking manoeuvre as quickly as possible (the rule is within 15 seconds)
Marshals monitor the course and anyone deemed to be riding dangerously may have a penalty or even be disqualified.
When you have completed your cycle ride, you must dismount at the line marked on the bike entrance to the transition area.
You should park your bike where it was originally. You must not remove your helmet until you have parked your bike (but please do take it off or you will look silly on the run!)
Change your shoes if necessary, run out of transition at the run exit.

RUNNING

Don’t use new kit, stick to what you are familiar with
You may feel that your legs don’t want to work having just got off the bike, but you will soon get into your stride! Don’t try to go too fast too soon.
Try to keep running, even jogging is a lot faster than walking

FINISH

SMILE!! You’re a triathlete!!

EQUIPMENT LIST

Swim - Trunks/Costume, goggles (if required)

Swim hat

Cycle - Bike (Any roadworthy bike with all loose parts removed e.g.

Lights, locks, pumps etc)

Helmet (NO HELMET NO RIDE!!)

Spare inner tube

Pump

Run - T-shirt/vest (to put your number on) Shoes, shorts, socks

(if required)

General - Towel & safety pins (for your numbers)

Warm clothing to put on afterwards

TRAINING

The basics are quite simple; aim to swim, cycle and run at least once or twice a week and do this for a couple of months leading up to the first event and you’ll have no problem.

Swim

The swim section is relatively short compared to the other two disciplines. Practice good technique so you can get through the swim without using too much energy. You might fit in swims by using them as recovery sessions from your biking and running. Around 10 minutes of gentle swimming after training will improve your flexibility and help speed recovery as well as increase your water confidence and skills ahead of your race.

Cycling

If you are a regular in the gym, then the exercise bike or spinning classes are excellent fitness preparation for the cycling section. However do ensure that you are as familiar as possible with your bike in the run-up to your race. Essential road and bike handling skills can’t be learned in the gym, so training outdoors will benefit you. It’s also advisable to practice on hills, as this will build strength in your legs. Most triathlon events take place on public roads (except kids’ races) so you will have to be used to sharing the streets with other road users.

Run

Training on a treadmill can be good preparation, but you should definitely try running outdoors before your race. Try to run at least once a week in preparation, and if you can manage a mile run after a bike ride a few times it will get you used to the “heavy legs” feeling at the start of the run.

Above all……

HELP

Your local club

Black Country Triathletes is one of the largest clubs I the West Midlands, containing over 100 members, aged from 8 to 60 plus.

Our junior section (8-16) has over 60 members.

We welcome ALL ages and ALL abilities to our regular training sessions in all the disciplines. We also run our own Junior and adult events at various distances. Our member include a large number of British Triathlon Federation qualified coaches

We’ll support you whatever your goal, from those who simply wish to improve their health and lifestyle through to those who want to compete at an elite level.

As a club we are affiliated to the British Triathlon Federation, which is the National Governing Body of the sport