In 2010 more than 135,000 people belonged to the USA Triathlon organization -- the U.S. governing authority of more than 3,000 multisport events -- and more than 200,000 athletes compete in triathlons every year. A triathlon consists of three events that test your physical strength and endurance and which may range from short distances to triple-ultra-long distances. Proper preparation and training for a triathlon takes many months.
Race Day Preparation
REI suggests triathlon athletes arrive between one hour and 90 minutes prior to the start of the race. This will allow you plenty of time to check in, prepare and become familiar with your transition areas, run, swim or perform other forms of practice and/or warm-ups, ensure your equipment is in working order, get to know fellow triathletes as well as mark your number on your body.
Practice in Open Waters
Many athletes may train and prepare for the swimming portion of the triathlon at a swimming pool. While this does provide a safe and easy training environment, it does not provide the same conditions you may experience at the race, such as rough seas or undertow. If possible, find out the location of the swimming portion of the triathlon prior to the race and practice there. You will become more comfortable with the water as well as know how to tackle problems you may not experience in the pool. Swim with a partner if there is no lifeguard around, and avoid swimming if the water conditions are too rough.
Bike Equipment
Prepare your bicycle prior to the triathlon event. Adjust the height of the seat so that your legs are slightly bent when the pedal is at the bottom of the pedal rotation. This will ensure your legs provide maximum power throughout the bike ride portion of the triathlon. As you ride, keep your back as low and flat as possible. This will help reduce the resistance you face as you pedal against the wind. Make sure your bike is race-ready. Ensure the tires are full at the maximum amount of air pressure and the bike chain is clean and well-lubricated.
Relax as You Run
To help transition your muscles from the grueling bicycle ride, start the running portion of the triathlon race slower than your normal pace. This will help your muscles adjust to the change of movement from bicycling to running as well as become more comfortable with the feel of your feet hitting pavement. Move to the right to keep from blocking other triathletes. As your muscles start to relax and feel less crampy, increase your speed and move to the left. Remember to stay well-hydrated during the last portion of the race.
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