Thoughts on Triathlon Planning
These thoughts are primarily geared towards first-time Half Iron racers. Ironman is a whole different ballgame when it comes to nutrition, transition, etc, and shorter distances—while some may argue that transition time is more of a factor—if you make a mistake you can usually still finish the race where a Half may not be quite as forgiving. I’m sure there are differing opinions on a lot of this stuff—that’s ok. This is not intended as a single source document, just some of my thoughts and experiences—the club has a lot of members who love to give advice and are just waiting to be asked.
This may seem lengthy and verbose—it is. I just wanted to try to mention everything I could think of.
Pre-Race (1 month to 1 week prior)
One of the nice things about coming to triathlon after a background in running races is that you will never again be as nervous at the start of a run. The reason is that triathlon, by nature of a sport with three disciplines back-to-back-to-back, requires a degree of organization and advance planning that running does not. After competing in a Half Iron race, chances are you will be lining up for your next 5K/10K/Half/Marathon thinking “Ok, I have my shoes, I have my race number, I have my timing chip. I’m good to go.” Prior to a triathlon, on the other hand, the nervous athlete may be thinking about a million things: “Do I have my swim goggles? Did I lay out my sunglasses? Will my timing chip still work under my wetsuit? Do I have a CO2 cartridge for my bike?” You get the idea. The good news is that by thinking about these issues in advance, you will address them and have a little peace of mind on race morning.
I don’t want to discuss too much about training. There are numerous books and coaches who are a better source than myself. I will mention something briefly, though. Many new triathletes are people who have gotten into reasonably good shape and are looking for a challenge to test their fitness. A lot of these people sign up for their first or second sprint triathlon, use a bike from their garage or borrowed from a friend, and line up for the race without a lot of specific training or forethought. Most of these folks finish, do okay, and have a good time with the experience. At some point after that, a percentage of these people decide they want to get a little more serious about it. Maybe they just want to get faster, maybe beat one of their friends, or maybe train for a longer race. Whatever the case, these people should probably get a copy of “The Triathlete’s Training Bible” by Joel Friel, learn about periodization and developing a training plan, and put some consideration into hiring a coaching service. I’m assuming the people reading this at least have a training plan and some idea about how they should be training for a triathlon season.
With that said, about one month before an “A” race, I start thinking about my bike setup and my nutrition. Why so early? Because one of the comments you will hear frequently in this sport is “Don’t race with something you haven’t trained with.” So, if I think I want a new bike seat, or to try a new sports drink, or get a new front mounted hydration system, etc, I want to do it about a month before my race so that I have time to train with it. Start thinking about some race simulation workouts, usually longer bricks where you can use the exact nutrition you plan on using in the race and make sure you don’t have issues. It is also important to try to eat the same pre-race meal you will use. It is not always possible to exactly duplicate a race, but the more you can plan, the better.
Get a transition bag. It doesn’t have to be a $200 one with all the bells and whistles, it can be a duffel bag from your basement, but the most important thing is to have a bag where you can keep certain items and know they will be there for your race. I will say that it is nice to at least have shoulder straps, since sometimes you are required to park a good ways from the race venue and it makes it easier to transport all your gear. Now, it’s impossible to keep everything in your bag year round, especially ‘cause you need some of it to train with. But it is important to keep a mentality that if you take something out of your transition bag, you make sure and put it back. Here are some of the things I keep in my bag and why:
1. Toilet paper. You never know when the porta johns might run out. If they do run out, now you can go to one without a line. Also, after you use what you need, leave the rest of the roll for another athlete who may need it—a lot of triathlon is about karma and you want all the good karma you can get.
2. Black Permanent Marker. Sometimes there are long lines for body marking and the porta johns. This way you can wait for the porta john, and have another athlete do your body marking for you.
3. Electrical tape. You would be amazed what this can fix, and it doesn’t destroy the clearcoat on a carbon fiber bike frame.
4. Bodyglide (or other anti-chafing lubricant). At this point you should have trained enough to know where you are susceptible to chafing. An ounce of prevention is worth a pound of cure. Also a good idea to apply liberally around the ankle where you place your timing chip. This is something you don’t wear in training, and some of them can tend to rub.
5. Balmex. Yes, this is diaper rash cream. In case you do a bad job at #4, this will make the chafed area feel better postrace
6. Spare goggles. If your favorite goggles are going to break, chances are it will be right before a race. Always have an extra pair.
7. Headlamp. Many races open transition before sunrise. Nice to have a hands-free way to look for stuff.
8. Race number belt. Most runners have been using safety pins. Using a race belt is a much quicker way of getting your number on in T2.
9. Towels. At larger races, some transition areas are “clean” meaning you are not allowed to place anything on the ground. However, most non-Ironman races allow you to place a towel on the ground. This will keep your equipment off the wet grass and also give you a place to step on/dry your feet in transition. I also pack a smaller towel in case I need to wipe dirt off my feet in T1.
10. Sunscreen. A must for long, hot races. Make sure you have trained with it so you know it will not run into your eyes and burn.
11. Ipod. Can’t race with it, but nice to have for pre-race relaxation.
12. A bag of rubber bands. If you choose to leave your shoes mounted to your pedals in T1. More on this later, but not a recommended technique unless practiced multiple times.
13. Bike repair stuff. Usually in addition to what you already carry on your bike. I keep several CO2 cartridges and a couple of tubes.
14. Extra stuff. Whatever you think you may need and have room for. I try to keep a small supply of gels/bars, and also accumulate some stuff from expos at larger races, i.e. first aid kit, salt tablets, etc. I also always keep a couple of large garbage bags in case I need to cover my bike or gear from the rain.
15. Race essentials. Lastly, after your last pre-race workout, pack your race stuff. Just think thru the events in order. Start with timing chip, then tri suit(one or two piece), wetsuit, goggles, bike helmet, bike shoes, water bottles, bike, spare tubes/repair kit/CO2, sunglasses, run visor, race numbers, running shoes, socks, GPS (and charging cord), heart rate strap
1 week before the Race
Since your training volume is reduced during this week, use the time to eliminate last minute headaches. Make sure your hotel reservation is set, and start planning your time at the race venue. One word of advice, allow as much extra time as possible for race check-in and packet pickup. There are often lines and this usually takes longer than you think. If leaving the day before the race, plan on leaving in the morning if possible. If you get the admin stuff taken care of early, you can always use the extra time to get in a quick swim, listen to a course brief, ride the run course, or just to chill. You will be surprised how hectic these days can seem, so having extra time in the afternoon when you are not rushed is invaluable.
Also, during this week you might want to plan one last visit to your local bike shop. Possibly schedule a bike tune up or chain replacement, but be sure you have time to ride it once afterward to make sure everything is in working order. Plan your race supplies of nutritional items and stock up, if necessary. Decide if you are going to use liquids provided on course, or bring your own. Lastly, start checking the weather forecast. If it looks like rain or extreme heat, don’t panic, but start planning accordingly. For rain, a few extra trash bags in your transition bag can go a long way, particularly for events where you are required to check in your bike the day prior. If it will be cool, think about arm warmers or gloves for the bike. For heat, think about extra fluids and salt tabs.
Night before the Race
I usually try to eat early, 5:30-6pm. Most race start times will require you to get up before 5am, so I try to get to bed by 8-8:30pm. For a Sunday race, the most important nights of sleep are Thursday and Friday night. Pre-race nerves are common, so if you have rested well the week prior, but toss and turn some on race night, don’t sweat it. You will be fine. I’m not going to address alcohol or sleep aids except to say I don’t drink or take anything before a race.
Military pilots have a technique they call “chair flying.” Essentially, it is sitting in a chair the night before a big mission, and “flying” the entire mission in your head. Sounds corny, and feels corny when you do it, but if you are nervous about the race it can help. You would be surprised how much sitting down, thinking thru the race can make you feel prepared. Positive visualization is always good, but part of triathlon is overcoming obstacles, so it might not hurt to think thru changing a flat as well. Picture yourself smiling, having fun, and thanking some volunteers as well.
Last thing that night, I lay out everything I need to wear race morning. I usually put on my timing chip at the hotel in the morning just so I won’t forget it. Anything you are not wearing, go ahead and pack up, and preload your car, if possible. Then, try to relax, decompress, and get to bed.
Race morning
Get up in time to have your pre-planned breakfast. Drink coffee early if you need caffeine to….uhhh…stimulate your system. I try to give myself an extra half hour ‘cause getting gear to your car and to the race venue always seems like it takes longer than planned. It’s hard to put down an exact pre-race timeline because each race differs with start time, number of athletes, whether your bike is pre-checked, whether you are allowed to park within walking distance, etc. Ballpark guess, though, it is nice to have an hour before a sprint or Olympic race, and an hour and a half before a half Iron race. Things to consider are porta potty stop, body marking, transition setup, pre-race liquid/nutrition, stretching, desired warmup, and how to store morning clothing. Remember many large races may require you to leave transition early for the pro start.
Transition setup
Once again, just think thru the race. If you can place a towel on the ground with your things on it, do so, it helps you to find everything and gives you a spot to stand. Once I hook my bike on the rack, I place my helmet on my aerobars and put my sunglasses inside. I race with a GPS so I also put that in the helmet and turn it on so it will be locked on when I get on the bike (don’t forget to clear your last workout). I also zero out my bike computer. If you have room in transition, or park nearby, it is nice to have a pump to make sure your tires are inflated to race pressure. I clip my bike shoes to the pedals, but do not recommend this technique unless you have practiced it many times, and even then not for your first half. However, you should think about whether or not to wear socks on the bike. I recommend no socks, but only choose this route if you have had a long ride or two without them. An extra small towel is nice to brush off any excess sand or gravel stuck to your feet. Next I lay out my running shoes, put one sock in each shoe, place my race number belt on top of them, and my visor on top of that. I also place a couple of gels for the run next to them, and a hydration belt, if used. I usually carry a repair kit for the bike in the rear pocket of my tri suit, so I also place a post it on top of my shoes that says “CO2” reminding me to take that out before the run. I should also mention that “triathlon laces” in your shoes are a must.
Once transition is setup, look at the time, and figure out if you want to chill, warmup, or need to start getting on your wetsuit and heading toward the water. Some athletes bring a disposable pair of flip flops for this that they throw away prior to the start. It’s also nice to have sports dirnk in a bottle you don’t want to keep. That way you can sip it as you head down to the water and can throw away the empty bottle.
T1 (Swim-Bike Transition)
There are multiple other sources for how to race each segment, and this is already lengthier than I expected, so I am going to focus on the two transitions. First tip on exiting the water: reduce the temptation to stand up too early. Wading thru water is slower and takes more energy than swimming, so I keep swimming until my fingertips touch the bottom. Then stand up and exit water. Don’t go too fast, you may feel a little funny, but go ahead and start reaching for the zipper strap. Try to keep moving forward, even if you are walking. As soon as you can do so safely, start jogging. While continuing to walk or jog, unzip your zipper and pull your wetsuit off of one arm completely. Then remove your swim cap and goggles with the arm that still has the wetsuit on. Next, pull the wetsuit off of that arm. As your hand is about to come out, let go of the swim cap/goggles, they will be lodged in the arm of the wetsuit at this point and you will not have to worry about them until after the race. Now, your wetsuit should be removed to your waist until you reach your bike. Once at your bike, pull your wetsuit down as far as possible (this will usually be right around the knees), then start alternately stepping on the neoprene around one foot as you pull that foot out. Hard to describe verbally, so if you can find someone to demonstrate this technique you will understand quickly. One of my cardinal rules for transition is to NEVER sit down. It may be tempting, but trust me, it will only slow you down. Once your wetsuit is removed, I like to step on my towel just to dry off my feet a little. Then I put on my sunglasses, bike helmet, gps, race number belt (some races require this be worn on the bike), and put my repair kit in my back pocket. I use a front mounted “bento box” and water bottle, so my nutrition is already loaded on my bike. This has the additional benefit of keeping my gels/fluids in front of me, where I am more likely to intake frequently. At this point, I leave transition because my shoes are clipped onto my bike. As I said before, this technique is quicker, but not recommended unless you have practiced it frequently. Remember to fasten your helmet prior to leaving transition, and not to mount your bike until you have crossed the “Mount Line.”
T2 (Bike-Run Transition)
This should be the easy one. Rack your bike, and put your helmet on your aerobars. Obviously, you will have your run shoes laid out. I bike with no socks, so I place a sock in each shoe, ready to be put on. I usually have one or two gels laid out to throw in my back pocket. This will also usually remind you to take out anything you no longer need, e.g. CO2s (it sucks to run with these jingling around). I always race with a visor. This not only keeps the sun out of your eyes, but also ensures you never leave T2 with your bike helmet still on. Put your socks and shoes on—remember the rule about not sitting down. As long as you have triathlon specific laces, it should be no problem to pull on your shoes standing up. Hydration is a personal choice based on what is offered on course, versus carrying your own. If you do want to carry your own, I recommend a hydration belt. Nathan and Fuel Belt both make good ones.
Post Race
Remember to smile at the finish and bask at your accomplishment. Even if you are disappointed in your time, I can almost guarantee next January you will be remembering the race with fond memories of doing what you love in warm weather with other folks who enjoy it as much as you do. Remember to hydrate, refuel, get a massage or ice bath. Also, try to clean up your transition area. You don’t want volunteers to have to clean up your used gel packets, sports drink bottles, etc. take a few days to recharge your batteries and proudly wear your race swag, then start thinking about your next race!