Your three-step triathlon plan
Transform Into a Triathlete
Despite its reputation as the supreme test of fitness, a triathlon isn’t as daunting as it seems. The growth of sprint triathlons (½-mile swim, 12.4-mile bike, 3.1-mile run) has helped expand the sport from Ironman to Everyman levels. If you’re reasonably fit and have dabbled in all three sports, you can finish with energy to spare. Don’t believe us? Then believe Scott Fliegelman, a USA Triathlon Level 1 coach and director of Fast Forward Sports. He’s guided hundreds of newbies through their first race. Here are his secrets for your first tri.
The Water
Challenge
There’s no lane-line on the bottom of a lake (or ocean).
Strategy
Practice swimming straight in open water at least a few times before race day. Otherwise, swim indoors in your wetsuit and learn to breath on both sides of your body. (Race buoys may be to the right or left.) Also, practice glancing forward without picking up your head, which drives your legs deeper and scrubs off speed. To simulate the mayhem of the start, recruit a few buddies to swim alongside in your lane.
On Race Day
Get in the water 15 to 20 minutes beforehand. Acclimating to the temperature and the excitement
will decrease the likelihood of hyperventilation.
Transition 1
To avoid calf or hamstring cramps, walk, jog, and then run up the beach. Likewise, take it easy
removing your wetsuit; you’re just one awkwardly pointed toe away from a calf cramp.
Bodyglide is an inexpensive, indispensable lube that will help the wetsuit come off quickly
without abrasion or profanity (Bodyglide.com).
The Road
Challenge
Since drafting is illegal, your bike and riding position must be as efficient as possible.
Strategy
Even though lots of people ride mountain bikes in triathlons, they’re a poor choice. They’re heavy, the wide tires raise rolling resistance, and the upright riding position increases wind resistance. Road bikes are best. Their aerodynamics offer free speed. If you’re buying a road bike, make sure it’s professionally fitted to your proportions. If you already own a road bike or are borrowing one, have it tuned-up and fitted as well.
On Race Day
“Consume about 16 to 20 ounces of a sports drink a half-hour before the swim,” says Fliegelman. “People sweat more than they think while swimming. If you’re not hydrated before the race, you might be dehydrated when you get in the saddle."
Transition 2
The bike-to-run transition is notorious for giving newcomers fits—and cramps. “Almost every time you ride in training, do an easy 10- to 15-minute run right afterward, to get that neuromuscular connection adapted,” says Fliegelman.
The Last Leg
Challenge
Refueling during the run is a tricky proposition. If you try to blow through aid stations, you might just blow up.
Strategy
Take the run/walk approach: Run between aid stations and walk through them. You’ll catch your breath and be able to refuel efficiently for the final push. “Even in a shorter triathlon, someone running 9 minutes and walking 1 minute will probably outrun the person who runs a 9-, 12-, or 11-minute mile,” says Fliegelman.
On Race Day
Friends may want to cheer you on at the finish line, but you’ll get more of a mental boost if they are strung out along the race route. Putting your name on your shirt or hat also allows the crowd to personalize their support for you. So, for at least 1 day, you can feel like Lance Armstrong.
Race Recovery
Eat something! You need food and fluids to hydrate and recover. Carbohydrates and potassium-rich foods (like bananas) will go a long way to keep cramps at bay and make you feel human again.
