1. Basics of a Triathlon
A triathlon, or tri, is an athletic event consisting of three different activities: swimming, biking and running. These events are performed one after the other, with transitions between each event to change gear for the next phase. The transitions are a part of your overall time, so they are equally important to master. Tri running is the last of the three events, which makes it even more challenging than a running-only race. Depending on the type of triathlon, the distance you run will vary. The United States of America Triathlon, or USAT, has four official distances of triathlons, and the running section of a triathlon varies depending on the type of tri you compete in. Sprint triathlons are a 3.1 mile run, Olympic distance triathlons are a 6.2 mile run, Half-Iron triathlons are a 13.1 mile run, and full Ironman distance triathlons are 26.2 mile runs.
2. What to Expect
Triathlons are overwhelming if it's your first time participating. The transitions are the scariest part, with people and equipment everywhere while you try to remember where your stuff is. Just remember to stay calm and have fun. In transition, you will see rookies and veterans alike searching for their things, completely lost. The run is the most difficult section for most athletes, so don't panic if you aren't having the best day. Many triathletes, especially those in the higher distance races, walk at least a portion of the run. Think of it this way, everyone crosses the finish line, even if we didn't all finish at the same time.
3. Build With Bricks
The transition prior to the run is extremely important to master. After you enter the transition area with your bike, it's time to get moving. You will have to get your cycling shoes off and your running shoes on very quickly. Before race day, you need to practice transitions. You also need to know how your legs respond to running immediately following cycling. In order to experience both, triathletes incorporate special workouts called bricks into their schedule. Bricks are great practice for triathlon running since they are simply a bike and run combination. They help you learn transition skills and how to deal with lead legs.
4. Lead Legs
Your legs will feel like lead when you start the run. With experience, you learn how to push through this, and understand that it will pass. To help your legs, switch to a high gear the last few hundred yards of the bike. This makes you pedal faster, and gets your legs warmed up for the run.
5. Sip Slowly
Do not load up on fluid right before you start running. This means you have to learn how to hydrate evenly throughout the bike section in order to prevent dehydration. Too much fluid sloshing around in your stomach will negatively affect your performance on race day.
Member Comments