Life adventures fueled by sport: Thinking about doing your first triathlon?

I am not sure if there is something in the air as my peer group is approaching 30, but a few friends have started considering a triathlon and are a bit daunted by it all, as I was 3 years ago (and still am!). So friends and fellow aspiring athletes- this is for you, I hope you find it useful.

My triathlon journey has been over the past 3 years and I have gone from coming 13th from last in a local sprint triathlon, to completing an Ironman and qualifying for GB in Middle distance. I have learnt a lot along the way that I wish I had known before racing. Here are a few basics.

Which triathlon?

Familarise yourself with the distances. Courses vary slightly but a rough guide is below. I had an OK basic level of fitness so went for a sprint rather than a novice as my first triathlon. If you can swim a little bit (even if breaststroke), and can jog a park run, you can do a sprint. I wouldn't recommend going straight in at one of the longer races, just because of the complexity of transition etc. It is good to do a shorter one, take your time and just get through it. However there is no reason why this couldn't be followed by a longer race in the same year!

Triathlon	Swim (metres)	Bike (km)	Run (km)
Novice	400	10	2.5
Sprint	750	20	5
Standard/Olympic	1500	40	10
Middle/Half Ironman	1900	90	13.1 (half marathon)
Full/ Long/ Ironman	3900	180	42 (a marathon)

Secondly, think about whether you want the stress of an open water swim as your first tri. I felt like I had enough to think about, and most sprint triathlons tend to be pool based, so I opted for one of those. The Border Series Triathlons are a great place to start for people living in Scotland or North England. They are friendly and social with a wide range of abilities. You have 5 or 6 races to choose from. I still go back and do these as training races now.

If you want to jump straight in at the deep end with an Open Water (OW) swim, you will need to look around as the shorter distances don't have many. Loch Ore Sprint is one of the few I have done.

How do I go about training?

Do some reading. Either online or get some inspiring triathlon books. I am a big fan of Chrissie Wellington's books, both 'A Life Without Limits' (about her journey into triathlon), and 'To the finish line' (contains advice on training plans and nutrition). I also like Don Fink's Ironman books. His are more practical with training plans. I have tonnes of books so any friends living close by- just borrow mine :)

Join a club. This is useful for sharing ideas, motivation during winter months, and advice on new purchases (be warned- triathlon is an expensive sport!). Winter is a good time to join, as sessions are mainly pool based and on spin bikes, so your ability doesn't matter.

Start swimming, cycling and running. If the above 2 don't suit you, ultimately, you just need to make time to swim, cycle and run once a week to get round a sprint triathlon. You can go from there and add in sessions if you feel you are able to and want to.

Swimming can get repetitive if you just count the lengths, so if you aren't with a club it is worth downloading some sessions online to help you develop. Equally, if you are a member of a gym, the laminated instruction cards most of them have are great.

Cycling can be a 1 hour loop, or a commute to work, or a cycle to a friends house. You should be able to cycle for abut an hour for a sprint, and then, again, build it up as you decide which distances you want to go for. Including some hills can also help build strength.

Unflattering winter commute to work look

Running in all weathers

Park run is a great way to get comfortable with a 5k. If you haven't tried one, what are you waiting for they are AMAZING! Search for your local one and get yourself down there. Make sure you print off a barcode ;)

Brick sessions are the last thing I didn't do for my first triathlon, and still am not very good at incorporating them. This is usually a cycle, followed by a short run so that your muscle groups get used to the change between discipline. Give one a go!

All the gear no idea

If you aren't going for first place on your first tri, don't worry about getting all of the gear. I used my big heavy commuter bike for my first tri, indoor swim meant I didn't need a wetsuit, and invested in a really basic cheap tri suit from Wiggle , which is an amazing website with reasonably priced gear. The tri suit meant I didn't have to worry about changing clothes so was a worthy investment. The other option would be to swim in a swimming costume then put shorts on top. It is an option but might chaff on the bike and run (if you are doing that- don’t fear- just buy chamois cream from a cycle shop and lube up lots before you start!)

I would learn how to change an inner tube if you can't already. You would be disappointed if you got a puncture during your first race and couldn't finish it. Lots of bike shops do free maintenance classes so look into one of those.

The night before

Timings. Set your alarm nice and early and plan how you will get there and load your car (practice removing the front wheel if you need to do that!)

Lie out all of your stuff and run through a checklist.

Trisuit/ swimming costume
Swim cap (most races give you one but some don't)
Nose peg if you use one
Handtowel
Clip on shoes if you use them
Socks
Talc Powder
Number Belt (super cheap from shops like Decathlon)
Cycle jacket (even if you think it will be warm, I wasn't prepared for my first one and had to borrow from a nice lady next to me!)
Cycle gloves (if early season race)
Helmet
Sunglasses
Running trainers
Suncream
Lube for chaffing (I use bodyglide for around wetsuit line, and Chamois cream for cycle chaff areas!)
Flip flops or old trainers (to wear at start)
Warm stuff for after
Breakfast bar for 1h pre-race
Energy gels for race (or whatever you decide to use). I use High 5

Check the forecast. It is worth looking at what weather will be like. Some races let you put your stuff in a bag or box if it’s forecast to rain, but others don’t. I usually take a plastic bag just in case.

Long hair plan. Usually I tie hair up for swimming, which is a real pain putting a helmet on as it creates a bump and later a headache, so I always French plait my hair the night before then it stays in place for the whole race (if you do this make sure you adjust your helmet to fit hair without a bobble in advance)

Sleep well :)

Race day!

Once you are there, register, put your stickers on your bike and helmet, then head over to transition.

Transition set up
I have: a small hand towel and fold it in half next to the front wheel of my bike. On it:
1. clip on shoes, with socks already inside each shoe (if you don’t use clip ons don’t worry, i didn’t for my first race I just wore trainers), put some talc inside both trainers and inside both socks- helps getting them on.
2. Put your bib number on the number belt if the race uses them (some just write your number in permanent pen on you). You clip it on after your swim with the bib on your back for the bike, and turn it around to be on your front for the run (I didn’t for my first Tri and they shouted at me!). Undo belt and lie it down on top of your trainers in transition.
3. Cycle jacket and gloves if you wear them (even if it’s a nice forecast I put one down and then just leave it there if I don’t need to wear it!)
4. Trainers- don’t change your socks so you just need a little talc in these.
5. Most importantly- helmet- balance it on your bike bars if you can, if you can’t, on top of your bike shoes facing upwards with the straps Un- clipped and sunglasses open inside. That’s it for bike set up!
6. The flip flops or old trainers are to wear for the briefing and wandering around now until the race starts. I tend to have a snack and go to the loo in this time.

Racing

Race:
Swim, take it nice and easy, don’t panic if goggles leak just breast stroke or stop at the end of a lane and adjust :) if people tap your toes, let them past and just go slow and enjoy it!

T1- jog out the area slowly. Helmet on FIRST! Then other things. Take your time to get dry and think about what you need.

Cycle- don’t worry if you have a rubbish bike- I did too at first. You can feel smug when you overtake some of the posh bikes. I only invested in a road bike after 1 full season of triathlons when I decided I was addicted :). Check your tyres are pumped up in advance and carry stuff for a puncture. Again- take it easy and smile at all the marshals. Maybe take a snack for when on the bike?! Breakfast bar or gel? Depends how long you usually go without food! You can put these in a little zippy bag on your bike.

T2: almost there! If you’re in a Tri suit then this is easy as you just dump the bike and get going. Take off cycle jacket if wearing one.

Run: start SLOW!!! Most people start this too quickly and it’s super tough going from bike to run on your legs, so force yourself to really slow down for the first mile, then if you’re feeling good you can pick it up after that.

Finish line: look up at the finish line, plaster the biggest grin on your face and throw your arms in the air! A triathlon of any distance is a logistical challenge, and the first one can be quite daunting- I know I was petrified!!!