Triathlon Top Tips

• Swimming
• Bike
• Running
• Transition
• Race Day

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Turns
​​On the swim leg have a race plan. Thinking about what you intend to do in the swim means you can analyse how well it went and make adjustments for future races.

• Consider breaking the swim down into smaller chunks, so you have some focus all of the way through the race. Maybe, if its a pool swim, consider breaking it down into 100m or 50m chunks and planning to build the swim after each distance. Or maybe consider working hard one way up the pool by chasing someone in the lane and then holding and relaxing coming back down the pool.
• If you aren't confident in the pool make sure you relax on the last part and start to think about exercising your transition plan, before you exit the swim.

Kick Training
Follow the video example to improve your kick.
What's important

• As wide a kick as possible
• Slow pace
• Use fins to add that little extra resistance
• Make sure you relax
• Use snorkels if you want to take away the problems breathing introduce​

One arm Front Crawl
Short video showing one arm front crawl. 
What's important

• Relaxed stroke
• Regular breathing in this case toward the non moving arm
• Shoulder roll - most swimmers keep the body flat which doesn't simulate what happens in the full stroke
• More focus can be given to the stroke if the swimmer uses a snorkel​

​Advice for your first TRI

GOGGLES

• Make sure they are a good comfortable fit as you may come into contact with a stray foot or arm and you wouldn't want to lose them. Spitting into and rubbing your goggles’ lenses will help to stop them steaming up.

TRI SUIT

• (1 or 2 piece) wearing the same clothing for the whole race is not essential but will be the single best way to save time in transition.  Male athletes beware! It may be tempting during the cycle or run to unzip your front fastening tri suit to help cool yourself, but it is becoming more common that this will incur penalty or even disqualification if you do it.

WETSUIT

• To help get your wetsuit on, use a plastic bag over one foot/hand at a time to allow it to slip over your limbs easier. A rash-guard around your neck will reduce chafing over longer distance swims. You can also purchase creams or gels to reduce chafing and to make removing your suit easier. Do not use Vaseline, or any other petroleum-based product, as it may ruin your wetsuit.​

PLAN YOUR SWIM
On the swim leg have a race plan, thinking about what you intend to do in the swim, means you can analyse how well it went and make adjustments for future races.

• Consider breaking the swim down into smaller chunks so you have some focus all of the way through the race. Maybe if its a pool swim consider breaking it down into 100 of 50m chunks and planning to build the swim after each distance. Or maybe consider working hard one way up the pool by chasing someone in the lane and then holding and relaxing coming back down the pool.
• If you aren't confident in the pool make sure you relax on the last part and start to think about exercising your transition plan, before you exit the swim

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SWIM ETIQUETTE

• Gauge the speeds of each lane and join the lane where the swimmers swim at your speed. This is because it is distracting for experienced swimmers to have to constantly pass slower swimmers.
• If you are alone in a lane, you can swim following the middle line. 
• If there are two swimmers in the lane, it can be split into halves and each swimmer swims in one half of the lane. Or the swimmers use the “circle” format described hereafter.
• If there are more than two swimmers in the lane, they should all circle in the lane. This is most often done counterclockwise.
• When joining a lane, slowly enter the water and wait on the side during one lap until all swimmers have noticed that you will join the lane.
• If you are the second swimmer to join a lane, discuss with the first one how you will share the lane. 
• Don’t dive into the lane from the starting blocks when you join a lane. This can be distracting or even flat out frightening for swimmers that are concentrated swimming their laps and don’t know what is happening. Normally, diving from the starting blocks should only be done during practice under supervision of a coach and when the lane isn’t used by lap swimmers.
• If you want to pass a slower swimmer, tap him/her on the foot so that he/she knows your intention. He/she will then stop at the end of the lane and move to the right corner so that you can pass. Do the same if you are the person being passed. 
• Don’t push off the wall right in front of a faster swimmer. Let him/her pass first.
• Likewise, don’t push off right behind a slower swimmer to directly pass them. Leave them some room ​before pushing off.

Advice for your first TRI

CYCLE HELMET

• You will not be allowed to race without one so make sure it is in good condition and fits you well. Two fingers under the chip strap when fastened is how they test for a good fit.

CLIPLESS CYCLE SHOES AND PEDAL SYSTEM

• Not essential but will make you more efficient on your bike. If you are riding in your running shoes consider fitting some pedal / toe clips as an alternative.

YOUR BICYCLE

• I have seen people compete on £100 mountain bikes as well as £4000 TT cycles so do not worry about your bike as long as it is in good safe working order, a good fit and you are comfortable on it. A dedicated TT/Tri Bike will likely cost big money, a lot of people have a road racing bike with a few little tweaks such as clip on aerobars.

• If you plan on using clip on aerobars get plenty of practice in with them before race day to get a feel for how different the handling can be to ride on them. Make sure you tyre pressures are correct and consider carrying a small pump or CO2 inflator, a spare inner tube and tyre levers in a small saddle bag in case you puncture. If you do puncture you may  consider your race to be over but it still may be a long way back to race HQ walking in shoes with cleats on !

Advice for your first TRI

ELASTIC LACES

• Swap the normal laces in your running shoes with elastic drawstring type laces so you can pull your shoes on quickly. Should only cost £5 for a set​

NUTRITION

• If you plan to use energy gels etc during the race you can get race belts with loops to hold them in or use electrical tape to attach them to the top tube of your bike and tear them off as you need them during the ride.
• It is a good idea to try the gels/etc that you plan to use on race day during your training to see if they agree with you first. Believe me, synthetic energy can play havoc in you tummy while its being hastily shoved down your throat at a funny angle on the bike or being shaken about on a run.
• Generally don't try a brand new product on race day !!!

RACE BELT
In conjunction with wearing a tri suit, pinning your number onto a race belt and clipping it on after the
swim is far easier than trying to change into a cycle/run top with the numbers pinned on when you are still wet from the swim.

• The belt can be rotated to the rear for the cycle and front facing for the run. Some brands include loops to store your energy gels in which can be handy.
• A race belt should only cost around £5 and is money well spent.
• You are often given 2 numbers for your shirt at registration. pinning them back to back on your race  belt will make them more rigid and less likely to crumple up when you are fumbling about intransition.

Rak~it

• Every second counts - make use of some free time by fitting a Rak~it. The first and only universal saddle bracket that improves your time in transition.
• The Rak~it device is fitted with magnets that firmly hold the bike to the rack, yet cleverly positioned to release when you pull the bike forward. 
• If you have a shorter bike you will find that your bike may not touch the ground when attached to the rack in the normal way. Rak~it again eliminates this and stabilises the  bike holding it square to the rack ready for a fast exit.
• Training with one saddle and then changing for the race day, brings all sorts of problems,  Rak~it allows you to use your favourite saddle on the race day and still gives you all the benefits of the faster transition time​​

Coaches Tips for T1

The below are tips for a smooth, effective swim-bike transition:

• When approaching the end of the swim course, start to kick a little stronger to encourage blood flow back to the upper body.​
• Before the start of the race, apply some lube to the outside of the wrists and ankles on the wetsuit, it will help the neoprene slide off easier.
• Rehearse taking your wetsuit off at the end of open water swim sessions.
• When you exit the water take your goggles off your face, but leave them, and your hat, on your head until you get into your transition area, it saves you having to carry them.
• Make sure your helmet is on and buckled BEFORE you do anything else with your bike or bike equipment, this is easy to forget, and handling your bike while not wearing a helmet can result in time penalties.

Coaching Tips for T2

The below are tips for a smooth, effective bike-run transition:

• When approaching the end of the bike course, shift to a lower gear and pedal faster (higher cadence). This helps prepare the legs for the run.
• Dismount in the designated area BEFORE the line; participants cannot ride into the transition area!
• Keep helmet on and buckled until bike is racked.
• Walk, jog or run with the bike to find designated position, using the "seat carry". (Legs will probably feel like they are made of stone. (This will subside, when the run is started).
• Put your running shoes on first. This way you can grab anything else you may need, such as a hat, sunglasses, inhaler or energy gels.

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Other things to consider :-

• Don’t forget to give your bike a check over for safety beforehand. Use the British Triathlon M check as a good method to check everything is in the right place and working safely.
• Water bottles – there is no reason why these can’t be already mounted onto the bike, but make sure they are full up.
• Practice putting on your hat, it sounds simple but can be a frustration, so the more times you practice the more natural it will become.
• Make sure the correct gears are selected before you rack the bike. Using a lower gear (Bigger back cog) will allow you to get going faster and will help while you slip on your shoes, by adding stability. The faster spinning will also help with warming up the legs for the ride.
• Don’t forget any bike spares you might need on the ride, spare inner tubes, chain links, pump, tyre leavers
• Energy bars – depending on the race distance you will need some sort of nutrition – drinks, energy bars, gels. These could be on gel belts, pre-mounted to the bike.
• Some people will have a bucket of water at their transition station, to allow them to wash and sand off of their feet before putting their shoes on. Maybe useful if running on a sandy beach from the swim. There is nothing more irritating than having sandy feet in your bike shoes.
• If it’s a longer race you might be more comfortable with dry socks on the bike ride, a few seconds taken putting some socks on during a longer race may pay dividend in the end.
• Consider using elastic laces for the running shoes, they will help with putting them on faster
• Spare sunglasses – if it’s a long ride then having a spare pair of sunglasses for the run section maybe more comfortable.
• When exiting the swim, leave your goggles and hat on until you get closer to the transition, it saves you having to carry them and shortens the period where you might drop them. 

COMPETITION DAY

• ​When you are taking your kit into transition, it's a good idea to have packed it the night before in either a large box or kit bag. That way you can pack it the night before when you are not under any time constraints, knowing on the day you have everything you need in one place, ready for your race.
• Take a track pump with you, when you arrive make sure your bike tyres are at the correct pressure before you go to transition. When Transition closes you will not be able to go back in so when you leave don't forget your goggles. Where the around your neck so you don't forget them !!!!
• Allow some extra time for parking and registration. You will be able to find out your start time at this
  point if you haven't already. It is handy at this point to find out when transition closes and when the
  race briefing is
• Take a track pump with you, when you arrive make sure your bike tyres are at the correct pressure
  before you go to transition.
• There will be sticker to put on your bike that matches your race number, This is for security and
  should be applied to your bike before you enter. You will generally be told if you have an allocated
  space in the racking for your bike and someone may ask to check your cycle helmet for fit as you go
  into the transition area.
• Rack your bike with the seat over the racking bar pointing toward you so the bike will be facing
  forward ready to go when you remove it during the race. Lay your kit out in order as you have
  practised at home.
• Your cycle helmet can lay in your aerobars (if you have them) with the straps open ready and with
  your race belt inside the helmet open ready to put on. If not, placed on top of your cycle shoes on the
  ground is fine.
• When Transition closes you will not be able to go back in so when you leave don't forget your
  goggles. I Tend to wear mine round my neck so I can’t forget them !!!!
• Do attend the race briefing !!!!! There are lots of rules in triathlon but the most important and any
  specific ones will be included in the briefing.
• Check out and have a good think about where you will be entering and exiting transition in relation to
  your bike so you know where you will be headed during the race.