Triathlon Information Sheet

  • 2-3 Days before concentrate on eating more carbohydrates & hydrating
  • Night before, typical meal, don’t over eat
  • Prepare race bag with all race items (see checklist below)
  • Ensure bike is mechanically sound, if not, visit our sponsoring bike shops for great service!

Pre-Race
  • Morning of Race…..Eat light and early, at least 2 hours before the race starts
  • 1 Hour before, start hydrating, sipping on sports drink (but don’t overdo it ~ 16 oz max)
  • Check in, get race numbers, body marking. Check for last minute info from race director
  • Review swim exit to T1 route, note bike mount/dismount areas in relation to T2
  • Set up Transition zone(s) (T1 & T2 may be different). Bike water bottles in cages
  • Inflate bike tires; lightly warm up by riding bike to ensure all gearing works properly.
  • Run easily for 10 minutes if desired, attach run numbers to jersey or race belt.
  • Note location of transition using some sort of landmark to determine your row and location
  • 30 minutes before race start dress in wetsuit (if applicable), head to race start
  • _________________________________________________________________________

Swim
  • Attempt to seed yourself where you are comfortable
  • Don’t be afraid to wait until the group departs and go in at tail of group if not comfortable
  • Stay calm during the swim, try and swim in a straight line
  • Try not to drink the water…J
  • _________________________________________________________________________

T1
  • Upon swim exit unzip wetsuit, remove goggles and cap
  • Run quickly and safely to transition area
  • At T1 location, completely remove wetsuit, put on bike shoes, and  helmet,
  • Quickly un-rack bike and safely trot to bike mount line, mount bike & ride!
  • _________________________________________________________________________

Bike
  • While riding maintain 3 bike lengths between you and any rider in front of you
  • When passing you have 15 seconds to overtake the rider in front of you
  • Do not ride alongside any rider unless you are passing
  • Take small sips of fluid every 10 minutes, do not gulp large quantities of fluid
  • Ride safely; all rules of the road apply (except stop signs and stoplights IF a policeman is at the intersection!)
  • _________________________________________________________________________

T2
  • Ride bike to dismount line, dismount bike safely and trot to T2 location
  • Rack bike, remove helmet
  • Change from bike shoes to sneakers
  • Attach run number belt (if applicable)
  • Safely exit the transition area
  • _________________________________________________________________________

Run
  • Run fast, everyone is chasing you!
  • Water/sports drink typically on run if needed; do not over drink as it may make you sick!
  • Sports Gels typically fair better on run
  • _________________________________________________________________________

Post race
  • Drink sports drink or water to re-hydrate
  • Eat lightly – Watermelon, pretzels, any other post race food that’s laying around
  • Chocolate milk is a great post-race recovery food!
  • Check results and chat with your fellow racers
  • Collect any race schwag and the accolades of your fellow racers J
  • _________________________________________________________________________

Triathlon Checklist
Swim Items

  • Goggles

Optional

  • Ear Plugs
  • Wetsuit
  • Body Glide
 Bike Items

  • Bar End Plugs
  • Bike
  • Helmet
  • Water Bottles
  • Bike Number

Optional

  • Nutrition (bars\gels)
  • Sun Glasses
  • Socks
 Run Items

  • Running Shoes
  • Run Number

Optional

  • Fuel Belt
  • Nutrition (bars\gels)
  • Hat
  • Socks
Clothing

  • Flip Flops/Sandals
  • Post Race Clothing
  • Towel
 Miscellaneous

  • Photo ID
  • Confirmation Letter
  • Directions to Race
  • Energy Drink
  • Energy Gels
  • Garbage Bag
  • Race Number Belt
  • Towel for T1 and/or T2
  • USAT Card
  • Wrist Watch
  

About Cyclonaut MultiSport

The Cyclonaut MultiSport Club is a Springfield, MA based club with its membership participating in general bike fitness, triathlon, running, and adventure sporting events
since 2001.  Cyclonaut’s members cover southern New England including Greater
Springfield, MA, Hartford, CT and Central Massachusetts/ Northern Rhode Island areas.
Go to our website for more information about joining our club

www.cyclonautmultisport.com