• Home
• Contact Us
• Beginners Guide
• Sponsors
• Ironman Info
• Classifieds

by Mark Steckel - www.spinalhealth.net

This page is designed to help beginner triathletes through their first race.  The first part will outline the things you need to do on race day, the flow of registration, etc.  After that, there is a section outlining some of the more common questions beginner's have about races, transition areas, etc.  The final section will touch briefly on preparing for your first triathlon.  We hope you find it helpful.

Information regarding preparing for a longer race can be found at the bottom of this page.  

The insurance rates for OAT continue to climb.  This is due both to an increase in the number of participants and the general risk to the insurance industry.  Our insurer applies a lower level of risk to youth only races than they do adult races. 

It has been approved that 13 would be a suitable age for kids to race in Try-a-Tri distance races.  This was re-confirmed.  I

Each athlete must be at least in their 13th year at the time of the race. (ie- a 12 year old can race if their birthday is before the end of Dec 31 that year).

Swim Cut Off Times

For ALL athletes OAT has now enforcing a SWIM cut off time at all events this season. What that means is if you think you can not complete the distance you have chosen under the timeframes they have set forth you will not be allowed to continue on with the rest of the race. For a full list of OAT Competition Rules please visit this website.

500m and less - 20 min
750 m  - 30 min
1500m - 1:10
2000m - 1:40

Try-A-Tri Races

The following races include Try-A-Tri events (375m swim, 10km bike, 2.5km run) which are perfect introduction races for beginners:

Making sure your bike is road safe before the big day. Brought to you by D'Ornellas Bike Shop

Make sure you or a qualified person checks over your bike. Specifically you should do the following:

• Handlebars/aerobars are tight

• Tires are not rotted and they should be inflated to the right pressure
• Tubular tires - glue needs to be inspected for drying out especially if they haven't been re-glued for the new season
• Check to make sure the seat post is right
• Check to make sure the pedals are properly secured
• Brakes and cables need to be in good working order
• Gears need to have been adjusted. The reasoning behind doing all these safety checks is to make sure you don't encounter mechanical problems at the race site.

FYI: D'Ornellas Bike Shop will also be at selected races if any real last minute mechanical issues should occur. A safe race, is a great race.

Race Day

The best advice I can give to first timers, although this applies to all competitors, is to arrive at the race site early. There’s lots to do before a race, and lots of people trying to do the same thing, so the best way to avoid being rushed is to insure that you have enough time to get organized pre-race.

Here is a logical progression that you may want to go through when you get to the race site:

• Arrive Early!  A half hour won't be enough time to get everything done.  Give yourself an hour, even more if you can, so that you won't be rushed.  If the race is in or near your home town, you may even want to consider picking up your race kit the day before the race.  That will save you a few line-ups on race day.  If you are considering registering for the race on Race Day, prepare to stand in line even longer.  We cater to those athletes who register early.

• After parking, take your bike and gear with you to the transition area (the big fenced in area with the bike racks) and claim a spot of real estate for yourself. There's nothing worse than arriving with plenty of time to spare, but forgetting to rack your bike FIRST, and then ending up with little or no room to lay out your gear. If you are doing the Try-A-Tri make sure you rack your bike in the right area.  The Try-A-Tri will often have it's own area which is often smaller than the regular transition area.  All too often people rack their bikes in the wrong transition area and then they can't find their way in there once the race starts.  When in doubt, ask someone who looks like they know where they are.

• You can 'rack' your bike by either hooking the seat over the top rail of the bike rack or by hooking the handlebars/brake levers over the top rail.  The choice is yours - whichever works better for you.  Take a look around to see what others are doing, and then follow suit.  Once your bike is racked, you can drop your gear next to it - there should be time to lay it out neatly later.  You can pump your tires up beforehand, or in the transition area - the choice is up to you. 

• Now you should consider heading to the registration area - unless you did that the night before.  Registration flows like this:

  • Follow the steps to put together your Race Kit. 

  • Step 1- Race # look up. Find your name on the list and then look for your assigned #.

  • Step 2- Sign a waiver form (parents must sign for those under the age of 18). Also write your race # on the waiver form.

  • Step 3- Race # pick up. Tell the volunteer your race # and hand in your waiver.

  • Step 4- Swim Cap pick up for Triathlon Only.

  • Step 5- Race Kit Pick Up- You will receive a bag with a t-shirt and sponsor samples (at participating races).

You should leave registration with:                    

• Race Number and pins
• Swim Cap if you are doing the triathlon
• Sponsors goodies
• Along with your all-important T-shirt which you can wear proudly the next day.

• Next you will need to get Body Marked and pick up your Timing Chip.You will find these stations just outside the transition area (where you rack your bike).  Look for the green SportStats tent and that's where volunteers will mark your race number on your one arm and age group category on your one calf.  They will also give you a timing chip and Velcro strap that gets worn around the ankle.  Your time is electronically monitored when you step on the big orange mats at the finish line, so be sure to step on these mats or your time won't be recorded.

• Now that your bike is racked and you have your race kit, if you arrived early enough you should have plenty of time to get Ready to Race:

  • First off, you need to do something with that race number.  You have to finish the race with the number on the front of your body, so you can either use the pins you were given to pin it to the shirt you'll wear during the race, or you can use a number belt if you have one.

  • Next, lets organize your gear next to your bike.  It's a good idea to have a towel on the ground to lay out your stuff.   Make sure you have your bike shoes and running shoes laid out in the open with the laces open so they are easy to get into.  Have your helmet either on the ground near your shoes or on your handlebars, with the strap undone so it's easy to put on.  A good idea is to have your helmet sitting upside-down with your sunglasses in the helmet.  That way, you put on your sunglasses and then follow that with the helmet and it's hard to forget either.  Next to or underneath your running shoes you may want to place a hat for the run because the sun can get pretty hot by the end of the race.  Make sure you have your water bottle(s) filled before the race as well.

  • You should be pretty organized by now so you can use any spare time to familiarize yourself with the flow of traffic once the race starts.  Figure out where the swim finishes and where you'll have to run to get your bike.  Locate a fixed landmark (garbage cans may get moved) or count the number of bike racks to your bike, so that you don't get lost looking for your bike.  It's like looking for a needle in a haystack if you don't have some idea where to start. 

  • After the swim, you will most likely enter the transition at one end and leave at the other.  When you return you reverse things.  That is, the bike starts and finishes at the same side of the transition area, and the run goes out where the swim came in.  Got it?

  • It's also a good idea to do a walk or warm-up run of the start of the run course and finish.  That way you won't get lost starting the run and you'll have some good landmarks as you near the finish line.  It's always nice to know when you are nearing the finish line, so if you have some visual cues you'll be more comfortable.

  • The best advice I can give any Newbie triathletes is to get to the swim start early and do a good warm-up in the water.  The swim is often the most daunting part of a triathlon and I don't care if you come from a swimming background, open water swimming is different than pool swimming.  When you can't see the bottom and there are no lane ropes people often freak out a bit and then they have trouble swimming.   Factor in any trouble navigating and you've got a long swim on your hands.  Take some time to get comfortable in the water and with the fact that you can't see as well.  Practice sighting the orange buoys so you won't get lost.  The more time you spend getting comfortable, the less time you'll spend panicking.  If you are a weak swimmer or a beginner, please stay to the back of the pack. This not only keeps you from getting clobbered, but it also helps those stronger swimmers get out of your way faster.

  • One more point about the swim.  You will see people at the race with wetsuits.  You don't have to have a wetsuit to race, so don't worry.  They do help you float a bit better in the water which can improve your swimming and that's why people wear them.  But, first time wetsuit wearers often find them constrictive and it causes even more panic.  It's not that they are too tight, but coupled with open water anxiety they start to feel like they are too tight on your chest.  If you are wearing a wetsuit for your first race, especially if it's borrowed, spend even more time playing in the water before the race so that you get VERY comfortable in it.  See below, as well.

• Below are some pictures of things you should know about transition.  Click the image for full size.

Common Rule Violations

Here are just a few of the things that you could get disqualified for in a triathlon.  These are simple things that most people wouldn't do if they knew in advance that it was against the rules.

• Unracking your bike before you do up the chin strap on your helmet, or undoing the chin strap before you rack bike.

• Mounting your bike before you reach the mount line on the road, or dismounting after the same line on the road.
• Not wearing a race number while on the bike and run
• Altering a race number - you can't fold or cut it to make it smaller, for example.
• Men not wearing a shirt/top while biking and running (you need to wear a top during BOTH).  This is not 1980.
• Competing while listening to a walkman/MP3 player.   This is a safety hazard so DO NOT race with headphones of any kind. You will be DQ'q.
• Drafting, blocking or crossing the centerline on the road during the bike portion of a race.
• Not obeying an official or being abusive to officials.

Frequently Asked Questions

• I can't tread water very well.  Do any of your swims start on land? Please read this article if it's your first triathlon.

• Most triathlons will start with a land based swim start.  What that means is you will either start entirely on land and run/walk into the water or you will be in shallow water where you can touch the ground.  All the Try-A-Tri races offer either a land start or the opportunity to wait on land until the race starts. NOTE - if you will be wearing a wetsuit, you will find that you float very easily in the water and therefore won't have to work hard to tread water.

• What happens if I feel like I can't finish the swim?  What do I do?

  • If you feel like you are panicking or too tired to continue, lie on your back and float . If you can, take off your swim cap and wave it in the air. A lifeguard will come and get you.  The most important thing is to remain calm. If you are just feeling tired, by all means, you can just take a rest at a nearby kayak. When you feel rested you may proceed with the race. You will not be disqualified for outside assistance. Safety always comes first!

•  How do I get the sand off my feet after the swim?
  
  
  • Most swims will have a bit of a run to get to the bikes.  Often the run is through grass which will naturally clean your feet.  If you get to your bike and you have sand between your toes, you may want to use a towel to wipe it off, or some people bring a container like a Tupperware which they fill with water to rinse their feet.   I have done lots of races and never really had any problems with sand remaining on my feet after the swim.

• What should I wear during the race?

  • There are lots of options here.  Many people just bike in their bathing suit, which isn't as uncomfortable as one might first imagine.  Men need to finish the race wearing a shirt of some sort, but women can race in just a bathing suit if they like.  If you are a little more modest than that, you can take time to put on a pair of shorts after the swim (either cycling or running) and a top but be aware that there are no changing tents so anything you put on will go over what you are already wearing.   If you are wearing a wetsuit, you should wear whatever you will biking in under the wetsuit to save time and make transition easier.

• Where do I place my bike in the transition area?

• The transition area is the fenced in lot where the bike racks sit.  The racks are organized into age groups (Men 20-24, Men 25-29, etc.) and the duathlon racks are separate from the triathlon racks.  You need to find the rack that corresponds with your age group and the race that you're doing (tri or du) and from there it's first come first serve.

• What kind of equipment do I need to do a race?

• There are a few bare essentials that you need to do a race.   You will need a bike (anything that is road worthy will do.  No need to have a high tech racing bike for your first triathlon), you must have an ANSI/Snell/CSA certified bike helmet (all bike helmets sold today are certified), you probably want goggles for the swim, you need a swim suit, running shoes of some kind, cycling shoes if you have clipless pedals on your bike, and men need a shirt of some sort to wear.  That's the bare minimum, really.  You may want a hat for the run, sunglasses for the bike and run, a water bottle or two on the bike is a good idea as well.  After that, things like wetsuits, fancy wheels for your bike, racing flats to run in, etc. are all extras.

If you have a question that you think should be answered here, please contact me via my email.

Preparing For Your First Race

Whether you will be doing a Try-A-Tri race or a longer triathlon, these are a few suggestions that will apply in all situations:

• As outlined above, the swim is often the most daunting aspect of a race.  The idea of all those arms and legs thrashing around at once can really frighten some people.  The best way you can prepare for it is to be confident in your ability to swim the distance.  Most Try-A-Tri races start with a 375m swim.  That's 15 lengths of a 25m pool.  Most people go to the pool and train a bit to make sure they can do the distance before they sign up to race.  I suggest that you practice swimming even a bit further, so that you will be in better shape for the race distance.  Remember, you have to bike and run once you get out of the water.  It's probably a good idea to make sure you can swim 15 lengths straight, but you may also want to do some swim workouts where you do intervals of 50-100m or more, with a rest in between.  That will allow you to do more than the 15 lengths in training which will help your confidence and fitness levels. Great swim tip article click here.
  

• If you have the opportunity to do an open water swim in a lake, take it.  That's the best practice because navigating in open water is a challenge.  If you don't have access to a pond or lake, you can practice open water technique by occasionally lifting your head out of the water and looking forward in the pool to sight.  Try to get used to doing this while still swimming so that you don't lose time.  Another useful drill is to close your eyes in the pool whenever your face is under water.  You can open them when your face is out of the water to breath or sight forward.  That will give you a good idea what it's like to navigate open water.

• It's also a good idea to have a technique or two to fall back on if you get tired or spooked in a race.  You may start with front crawl, and then move to breast stoke if you need a rest, or even to floating on your back if you have to.  A backup plan like that in the water is comforting.

• One technique to avoid the 'panic attack' that a lot of people talk about is to swim the last bit of the warm-up hard, maybe even holding your breath longer than normal, to force a bit of hyperventilation when you stop.  I've read that this technique helps to open up the lungs, and you'll be less likely to feel constricted during the race.

• As far as the bike portion is concerned - most people are pretty comfortable here.  Once again, it's a good idea to do some bike rides that are longer than the race distance so that you'll be confident on race day.  Even better is to do what we call a "brick" workout where you do a bike ride and then get off and put on your running shoes and go right into a run.  This helps your legs get used to the feeling of moving from biking to running which can be quite strange to beginners.  It doesn't have to be a long run, just enough to start feeling comfortable while running will be useful.

• Don't over-drink!  Most people are too worried about getting dehydrated but that's not a big concern in short races.   The body can only absorb 750-1000ml of water per hour, maximum, so if you plan on doing the bike in less than an hour, don't take 3 huge water bottles.  I've seen people completely loaded up like they're going to ride through the desert, for a short race in cool weather.  It's just added weight on the bike and even if you do drink it all you'll just have it sloshing around in your gut as you run.  But be sure to carry enough for your personal needs.

• While most people don't fear the run portion of a race (you can always walk, right?) one thing is for sure - you will be more tired starting the run than you would normally be if you just went on a training run (duh!) so it's a good idea to be able to run a bit farther than the race distance.  In a Try-A-Try with a 2.5km run, it would be good to be comfortable running 5km or more in training.   Even better would be to have run a 5k or 10k road race so that on race day you will have lots of confidence that you can finish the distance.

• Another good idea is to watch a race in person before doing your first.  You'll get an idea how things flow and you'll see a wide range of competitors which may help build your confidence :)  Alternatively, watch one or more of the races on Subaru Triathlon Television on OLN and SportsNet to get an idea how the races work.

• I also want to mention a couple general training points:

• Make sure you add mileage slowly when training.  Doing too much too soon is a sure fire way to injure yourself.  This is especially true with running.  Doubling the distance of your runs in a short period of time is a recipe for injury.

• Enlist the help of others.  Ask people at the pool for pointers, ask the staff in a running store for training ideas, ask friends who have done a triathlon what to expect.

• Research the topic.  Use the Internet to find tips on training, racing, nutrition, etc.  And read as much as you can about the race venue before you get there so there won't be any big surprises - like a big hill you might not have been expecting :)

Preparing For A Longer Race

I was recently asked a number of questions related to building up to a longer race, in particular a Half Ironman race, and how it differs from an Olympic distance race.  I have included the questions and answers below for those who may be looking beyond their first triathlon.

1. The most obvious question is what are the major differences one can expect between, say, an Olympic Tri and a Half Ironman?

Answer - Peterborough will have a 2 loop swim and a mass start, so expect more congestion and rough housing at the start, significantly longer bike and run (only 500m more in the swim, but bike and run are more than double compared to Olympic distance), need to eat and drink more on bike, dealing with stiffness/tightness from riding on aerobars longer, getting lonely on bike when field gets stretched out, losing concentration/daydreaming on bike and not working hard enough.

2. Any special tips regarding training aside from the obvious fact that you need to increase your distances gradually?

Answer - Take your time building up to the distance. I also recommend some over-distance rides. I think 120km is a good distance to build up to. If you can do a century ride (100 miles) that's even better. It will make the 90km feel much shorter. Also be able to run more than the run distance in training. Do some long brick workouts where you bike 90-100km and then run for 20-30 minutes right away to get a feel for bike to run transitions. I also advocate weight training, especially for the legs, because it makes you a stronger cyclist and your bike to run transitions become much easier.

3. What's the best method of tapering before the Half Ironman--to reduce gradually over a week, or is it better over 2 weeks? Or another way altogether?

Answer - An Ironman (IM) requires 3-4 weeks of tapering whereas a Half you should consider 1-2 weeks. It all depends on your fitness level and your goals. If the half is just preparation for a full IM  the taper is less important. Be sure to be well rested. It's better to be 10% under-trained than 1% over-trained. I'd go with a 2 week taper if you are trying to peak for the race.

4. What's the best kind of nutritional preparation? When should you start hydrating; when should you boost the carbo intake?

Answer - Drink lots in the 2-3 days leading up to the race and be sure to increase your salt intake so that you retain some of that water. Salt tablets during the race are helpful too. Read my article on Hyponatremia in the Sport Health Section of http://www.xtri.com or on my website at http://www.spinalhealth.net. I am a columnist for that magazine and the article on salt deficiency can really help you. I don't carbo load at all, I just eat regular meals. I might eat a bit earlier the night before a race, but I don't change much in the diet.

5. Is a wetsuit absolutely necessary for a 2km swim? What are the consequences of not wearing one? Do you just get cold or do you stand a good chance of cramping up?

Answer - You don't need to wear one. One year at Peterborough, the water was so warm I thought we shouldn't have been allowed to wear them, but they let us. You float more and swim faster in a good wetsuit, plus you can wear your race clothes underneath so transitions are faster. The water will be warm in July, but if you have a triathlon wetsuit you gain a definite advantage. A windsurfing wetsuit, in contrast, is not designed for swimming and may slow you down.

6. Transition from water to bike: what's best: to slip on a pair of biking pants over your wet swim suit or to grin and bear it and do the 90 kms in your tri swim suit?

Answer - I am very comfortable in my swim suit on the bike. It is padded and I don't find I chafe on the seat or anything. I was surprised how comfy I was the first time I biked in a tri bathing suit. However, I don't race like that anymore.  There are some very comfortable multisport shorts on the market which are more comfortable than cycling shorts on the bike and you can run in them.  If you want to wear cycling shorts, just wear them under the wetsuit. Wear everything you will bike in (other than shoes/socks/helmet, etc.) under the wetsuit to save time. If you wear a bathing suit under the cycling shorts, you can whip the cycling shorts off after the bike and put on running shorts for the run if necessary. I don't recommend trying to put on dry clothing when you are wet from the swim - it really slows you down.

7. Is there a sunblock that doesn't drip into your eyes?

Answer - Most "sport" sunblocks are good in that regard. I have used Coppertone Sport, President's Choice Sport, Banana Boat Sport, and Ironman Sunblock and all work very well. They are sweat and water proof.

8. How do you handle hydration and fuel during such a long bike ride? Is it better to eat a large carbo based breakfast like oatmeal porridge and then survive the race on power gels and power bars; or is it better to graze throughout the race and eat foods like bananas and bagel? Do people usually store a pile of power gels in a fanny pack for the bike or is there a better solution? Is it best to store Gatorade or water in your bike bottles?

Answer - This is what I do and recommend to others. I eat an Energy Bar (or maybe 2) right when I get up, about 3 or more hours before race start. After that, I don't eat any solid foods. I have a liquid recovery drink after the bar, it's got carbs and protein in it and makes a good pre-race meal. I use Endurox R4, but anything will do. Stay away from those meal replacement drinks in a can - too high in sugar and bad fats. The idea being the solid food can be digested if you give it enough time and then the liquids are easy to digest given less time. If you eat solid food on the bike, blood has to go to the stomach to digest it whereas liquids and gels can be absorbed. You want blood in your muscles, not your gut. So, solid food early (pre-race), then right away into a liquid 'meal'. I'll drink water or Gatorade on the way to the race, and on the bike for a Half IM I carry sports drink, water, and gels. Or I'll carry one bottle with my recovery drink in it and that replaces the need for any bars on the bike. Wash a gel down with water because using sports drink will create a concentrated sugar solution in your gut which may upset it. They have 2 water bottle exchanges (I think) on the bike, where I get fresh water. I usually have a JetStream bottle in my handlebars with sports drink, a large bottle behind my seat with sports drink, and a small water bottle which I toss and replace at an exchange point. If you wear a cycling shirt with pockets in the back you can carry gels in there, or get a gel flask that clips/straps to your frame. A flask holds 5 gels. What I have done in the past and it works well is to tape the tops of some PowerGels to my frame. The tape was across the level where you tear it off, so when I wanted one I pulled it and it opened right away. Chase it down with water. Do not overeat on the bike. I've seen people DNF because they ate 5 PowerBars on the bike and got sick. In training, I can do 120km rides off of sports drinks and recovery drinks alone, so I know in a race I don't need more than that. People always overeat and then have stomach aches. That's why over distance rides are good - you can work out your nutritional needs because the over distance part translates a bit into what you may need on the run. You can use a fanny pack if you like - lots of people do - but taping to the frame is easy and fast. Drink lots, but if the weather is cool don't overdrink because you'll become hyponatremic (see my article for details)

9. Are there water and/or food stops along the bike route? Are there toilet stops along the bike route?

Answer - Bottle exchanges as outlined above, maybe they give out a gel but don't count on it. Nature is your toilet - pick a tree. They may have some toilets at the exchange stations, but I never bother with them. Pull over to pee if you need to, or if you are in a hurry, pee on the bike. The fast guys all do - they can't be bothered to stop.

10. Are there massage stops along the route or only at the end?

Answer - None on the route to my knowledge.

11. Are biking shoes absolutely necessary for the bike or can you survive with running shoes? Or would this wreck your arches?

Answer - It is much more efficient to pedal with stiff soled bike shoes. If you don't have 'em, you have to pedal in running shoes I guess. You can buy Pedal Platforms for biking in running shoes, but good cycling shoes and cleats are pretty much a must for comfortable cycling.

12. Transition from bike to run: what's the best way to counteract "lead leg" after 90kms?

Answer - Training should take care of that (brick workouts). It is something you do get used to with enough practice.   Otherwise, try to get up and stretch your back and legs as you are nearing the bike finish.

13. Are there food stops in addition to water along the run route? I'm concerned about dehydration, but also about not getting enough energy into myself to sustain the long exertion--so what do people do? Carry power gels?

Answer - Some stops have PowerGels, but not all. And if they run out you're out of luck if you were counting on them. Carry some in a shirt pocket (a good tri shirt will have back pockets) or in a fanny pack. Stops generally have water, Gatorade, and some have flat cola. If you drink cola, you get a sugar and caffeine rush which can pull you out of a bonk but you have to keep drinking it once you start. I recommend waiting until the 2nd half of the run before drinking cola, and not at all if you don't need it. Gels are a good idea, but don't overdo it. Eat one as you approach an aid station and then take some water. Once again, you need to practice to know how much you need to eat.

14. Toilets along the run?

Answer - Some I think, but lots of trees :) Learning to pee while running will save you some time, if you're in a hurry.

15. Is there a sag wagon so that if all else fails you know you can get back home?

Answer -Yeah, they sweep the course for roadkill :) Just kidding; you shouldn't need it if you're preparing well in advance. Usually an ambulance or Subaru with a bike rack picks up mechanical failures.

16. How strict are the organizers about cutoff times? I suspect many first timers will complete but would need more than 6 hours (especially geriatrics like myself). Is there room for slower triathletes?

Answer - Course closes at 3:30pm, so it's basically 7.5 hours, which should be plenty for most athletes.

17. Finally, can you suggest anything else that might surprise a Newbie but is old hat to experienced triathletes...for example, what are some common complaints that one might reasonably expect aside from a rougher start than in split wave starts?

Answer - If it's hot, the run can be oppressive as there isn't much shelter. ALWAYS wear a hat on the run - it helps keep sweat out your eyes and the sun, too. If you have a hat and can get some ice at an aid station, put it in your hat to cool your head. Dumping too much water on yourself can make clothing heavy and shoes wet, thereby making you grumpy. Better to drink it than wear it. Know your salt requirements. People who have stomach cramps, muscle cramps, vomiting, bloating, etc. are all hyponatremic (low salt levels). It's the main reason people don't complete full IM races. Let me know if you have any more questions. Good luck!!