!!!... Tips for Triathletes ...!!! Dear friends, The following may find useful to you. So thought of sharing it. These are points i gathered it for when i did FULL IRONMAN with CTC same month last year. Hope it finds useful to u also. Advance wishes to all participants. Good going. It takes training, determination and time to properly prepare for a triathlon. But on race day, you also need to be aware of a variety of tricks and tips to ensure you have a good, efficient race. The following swim, bike and run tips were collected from a variety of triathlon event veterans. Pre-race Tips : Before Race Day : * Practice a dry run of each race transition to check your gear organization. Make sure your bike is tuned up. Put new tubes on your tires if theyre old. Make sure your fitness monitor has a battery that wont quit during the race. * Label all of your gear with an indelible marker. Write your name and phone number on the inside of your running and biking shoes, on the tag inside your wet suit, inside your helmet, etc. * If required, put reflective tape on your running gear. * Make a race-day checklist. Start with triathlon checklist and customize it. Two nights before, try to get a good night of sleep—thats when youre most likely to get quality sleep. * Make sure your toenails are clipped. * Avoid using new gears. Make sure you know the directions to the race start. * Study the course so you know what to expect. Where are the turns, uphills, downhills or flats? How many aid stations? Where are they located? The Night Before : Organize your gear : Lay everything out and go through your checklist. Then put related items in separate bags for easier sorting. * Example: Swim/morning bag. What you need for the swim is in this one; put any extra clothing you will wear in the morning in it, too. * Bike gear bag. * Bike special-needs bag. This is what youll want out on the course for lube, food or drink. * Run gear bag. * Run special-needs bag. * Put all of these bags into your transition bag. Eat normally : Dont start eating new things; stick with the foods you usually eat. Try to have some protein (chicken, fish, turkey), a little healthy fat (avocados, nuts, olives) and a lot of carbohydrates (fruits, vegetables, whole grains, beans). Note: Its best to eat this way for 3 days before your event. Get some sleep : Go to bed early. If youre nervous about waking up in the morning, set multiple alarms (alarm clock, watch, cell phone, wake-up call) for a more relaxed and peaceful sleep. Morning of the Race : Eating : Eat something. As with the previous nights meal, eat the same foods your body is used to eating, and eat at least 2 hours before the race so the food can digest. Oatmeal, pasta, baked potatoes, pancakes and muffins are good choices. A beverage high in carbohydrates is a good alternative if you have problems with eating and digesting foods before a race. Clothing : Itll probably be cool in the morning, so dress in layers. Swimsuit, compression clothing and/or tri suit, light shirt, sweatshirt, sweatpants and hat. Arrival : Get there about an hour before the race, and remember where you parked your vehicle. If transition spots are not pre-assigned, the earlier you get there the better choice youll have in selecting a spot. Check in : Take your number with you to the officials and get marked. Special needs bags : These bags should contain items you may need or want; they will be placed at the halfway point of the bike and run. Contents usually include food, liquids, lubricants and clothing. Take the bags to the race volunteers who will get them to the appropriate place for you on the course. Transition deadline : Make sure you know what time the transition area closes. You want to have all your gear there and set up before it does. Setting Up the Transition Area : Get familiar with the transition area and be sure your gear is set up efficiently. This will help ensure a quick transition between the first transition (T1) from swim to bike and the second transition (T2) from bike to run. Your Location : If you can choose your own spot, look for one at the end of a row and close to the exit. This is usually a good location for the bike exit. Make your spot visually distinctive —with a bandana, flag, ribbon or funky towel—so its easy to find. Memorize your spot by walking from the waters edge to the T1 transition area. Take note of landmarks to help find your bike. Swim Gear Tips : Wetsuits : A wetsuit makes you more buoyant and saves your time overall, even though it does take some time to take one off. Wetsuits are allowed and optional. If you are a minimalist can use a swimsuit. Goggles : Its best to have 2 pairs of goggles—a clear pair for darker conditions and a tinted pair for sunny days. Its also good to have a second pair on hand just in case a strap breaks. Make sure they are sized correctly. The straps and lenses should be comfortable yet snug enough to keep water out. To avoid getting goggles knocked off your head, put the straps under the cap. Alternatively, use a swim mask instead of goggles for maximum visibility and comfort. Swim Caps : Try it on beforehand. Have an extra cap. They rip easily. If youre bald or shave your head, a cap will go on easily. Extras : Earplugs. Nose plug. Set Up Your Gear for T1 and T2 : * Bring only what is necessary. * Lay your items on an open towel so you can stand on it and wipe your feet clean and dry while putting on your helmet. * Open the straps on your cycling shoes. * Clothing and socks dont go well onto wet bodies, so roll your socks down to the toes to put them on easier. * Do the same with sleeves or other clothing you might put on. Set the socks in your shoes. * Attach the race number. Dont fold or cut it. * Place your helmet with straps out and upside down on the aero bars. * Put your sunglasses into the helmet with arms open so you can put the glasses on first, then the helmet. * Have a water bottle for rinsing your feet after the swim; you may want some sips during the transition, too. * If using a hydration belt, have the bottles filled and any energy food loaded. * If the weather if questionable, cover the gear with plastic. Setting Up the Bike : * Check for correct tire pressure using a floor pump. * Ensure the brake-release lever (which may be loosened to take a tire off) is set and not open. * If using a speed and distance monitor with an accelerometer as a sensor, be sure its attached properly to the bike hub. * Make sure your bike is racked so it comes off easily. It allows quicker exits and better visibility. * If using gloves, attach them to the handlebar with their hook-and-loop straps. Make sure water bottles are filled with water or a nutrition drink and pull the spout open so its ready to use. * If using a bike computer, makes sure its reset and ready to go. Put the bike in a low gear for starting out. * With small pieces of duct tape (or other adhesive), tape your energy gels to the tube of your bike in layers. Then you can rip one off and open it at the same time. * Caution : If using an aero-style bottle, be careful with energy drinks. Your bike can turn it into a sticky mess as its jostled while cycling. Extras : * A few band-aids and a travel-size antiseptic. * Waterproof sunscreen. * Lip balm. * Tape for putting race number on bike. * Safety pins for your number if you dont use a race belt. * Toilet paper. Preparing Yourself : * Put the timing chip (if provided) on your left leg—on the right leg it could catch on the bike gears. * Have your watch or fitness monitor ready to go. * If using a speed and distance monitor with a foot pod, attach it securely to your running shoe. * Stay warm and hydrated. * Transition areas can get hectic during a race so make sure you know the flow of swim in, bike out, bike in and run out. * Try walking the transitions before the race starts. * If you have time for a warm-up, do it in reverse—run, bike and then swim. Put on the goggles and adjust them to fit. * If its allowed, get in the water 10 minutes before you start to warm up and get used to the water. Swimming Tips : * Getting Ready :Survey the swim course. Will it go clockwise or counter-clockwise? Will the turn be left or right? Are there multiple buoys? * If there are 2 races, make sure you know which buoy is your target. Try to gauge the sun angle and wear the appropriate goggle tint. * Look for landmarks around the buoys—trees, a large house, a dock, flags, etc. —to know where you are during the swim. * Position yourself accordingly. If youre a strong swimmer, be in the front. If you are a beginner, stay to the side or behind faster swimmers. * Respect others space as much as you can. * There is no way to avoid contact in the swim. Arms are flapping and feet are kicking, and someone may swim over you. Know its going to happen, be prepared and dont panic. Stay calm and keep swimming. * Keep an eye on where youre going so you dont do any extra swimming. * To stay on course in poor visibility, stay close to the feet ahead of you (try not to hit them). * If your goggles come off, roll on your back, get them seated, roll back over and keep swimming. Keeping the body in the flat position is easier and faster than treading water. * When everyone moves in on a turn, its a big traffic jam. Be on the outside of the turn where there is less traffic and then work in as you go to the buoy. Youll be less frustrated and may not need to break your stroke. * If you get tired and need a rest, find a lifeguards vessel, hang on and take a breather. * Youre going to get punched and kicked—dont take it personally. You might do it to someone, too. Leaving the Water : About few meters from shore, stop kicking from the hip and start bending your knees. Use your quads and hamstrings to prepare your legs for cycling. When coming into shore, swim as far as you can. Once your fingers touch the ground, use it to pull yourself in farther. Its easier and faster to glide in the water then run in waist-high water. Once you hit the shore, leave goggles and cap on and start unzipping the wetsuit (if you wear wetsuit) as you move to the transition area. T1 Tips: Swim to Bike : Remove the wet suit. Take off your goggles and swim cap. For most races, time is of the essence and athletes use a swim or triathlon suit for the entire race. In Ironman and some other long races where comfort is more important, there are changing tents for a complete clothing change. Pre paring for the Bike : The gear on your towel should all be sitting in the order you need it. As youve been stripping off the wetsuit, you should be standing on the towel and wiping your feet. Make sure they are as clean as possible. If you need more lubricant, put it on now. Take your previously rolled-up socks out of the shoes and roll them on your feet. Put socks and shoes on one foot at a time. Leaving T1 : Put your sunglasses on first, then the helmet. This way they will be under the helmet straps and wont get knocked off when you pull your helmet off in T2. Make sure your helmet strap is buckled before getting on the bike. Make sure you pass the mounting line before getting on your bike. Your bike should be in a lower gear so it is easier to pedal when you start out. If youre using gloves, put them on once youre pedaling and out of the transition area. Use a saddle with gel or a gel seat cover for more comfort (especially if you wear swim shorts during the bike phase). Bicycling Tips : If youre riding with other cyclists, remember to stay to the left until you want to pass. Warn “on your right” when you are about to pass, then pass quickly and get in front of that cyclist. When being passed, stay to the left and let the cyclist pass you. If on trails, passing is more difficult and risky. Remember, safety first. Have fun, wave, smile and cheer for people. Nutrition and Hydration : Be sure to hydrate while you are cycling. Water is good, but an energy drink that replenishes carbohydrates and electrolytes is even better. Keep 2 water bottles accessible in holders. If you know ahead of time what type of energy drink will be provided at aid stations, practice with that beverage during your training so you are used to it on race day. Especially for longer rides, youll want nutrition that is easily accessible. On the Course : Ride single file except when passing. Dont draft behind other riders. Be prepared. Make sure you have a spare tube, a pump. Watch the road. Besides the normal road hazards, watch for water bottles that may accidentally have been dropped. Know the location of aid stations. Do some shoulder shrugs occasionally to relax your shoulders. Finishing the Ride : When nearing the transition, downshift, up your cadence and start spinning to loosen up your legs for the run. When coming in to T2, slow down and release shoe buckles to slip out of your bike shoes faster. Know the location of the dismount line. Remember where to park your bike in the transition area. Know the exit location. T2 Tips: Bike to Run : Reapply sunscreen if appropriate. Grab your hat and sunglasses (if wearing different ones for the run). If youre doing an Olympic or Half or full Ironman distance, use a hydration belt. Itll keep snacks and fluids available when you want them, and then you can fuel up again at aid stations. Running Tips : * Try to relax and settle into a pace. Keep hydrating as you go. * Stay focused. You have two-thirds of the race done. * Try doing a negative split run—start slower and get faster as the distance increases and as you loosen up from the ride. * Watch for traffic. * If using the portable toilets, try to keep the line moving as fast as possible. * When using the aid stations, go to the middle or end instead of the beginning to help control congestion. * Throw trash away in the receptacles. * Smile and prepare yourself for the finish line picture. * At this point, everyone is tired and needs encouragement. * Pass on the right; stay to the left if going slower. * Keep moving up the finish line; there are others behind you. * Get your finisher medal and keep hydrating. * Keep walking to avoid cramping. * Refuel with a protein-rich food in the first 30 to 45 minutes of finishing. * On shorter races, do a cool down and some light stretching. * Get out of your running shoes, put on something comfortable and give your feet a rest. * Enjoy the finish line festivities. * Thank you volunteers. * Pack up your own gear and take it home. * The next day, go spin on the bike, walk around, swim, relax or get a massage—it all depends on the race distance, intensity and how you are feeling. * Give yourself a pat on the back and relish your accomplishment..!!! With luv )---»»» Ravi
Posted on: Wed, 17 Dec 2014 10:25:01 +0000
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