A First Triathlon

by Jem Lawson (Tyne Tri Club)

So, you’ve thought of trying a triathlon – good move; but you’re a bit nervous about it. You can swim, ride a bike and run, so you already possess the essential skills – you’re ahead. Lots of people think triathlon is for the superfit … it’s not, it’s a sport for all shapes, sizes and ages. It’s also a very friendly sport, you’ll get nothing but encouragement from the crowd, fellow racers, officials and all.

There are actually four disciplines involved; as well as the three just mentioned, there’s transition. This is when you change from swim to bike (T1) and then from bike to run (T2).

The Swim

It might be a swimming pool or open water, but almost everyone trains in a pool, so let’s start with that. The best stroke to use is front crawl (freestyle), but lots of people start with breastroke. Any form of backstroke is not allowed. If you’re in a pool, you can’t see where you’re going, and you get in the way. If it’s in open water you may be dragged out by the safety boat because they’ll think you’re in distress. I’ve never, ever seen anyone swimming butterfly in a triathlon!

The kit you’ll need is simple: a hat (optional), goggles and swimwear. Most will swim in a trisuit and wear it for the whole event; some novices wear trunks or costume and so have to put cycling and/or running gear on a wet body … very time-consuming. Typical distances in a pool event are between 400 and 800 metres. If it’s in a pool you’ll probably be sharing a lane with three or four others. You’ll swim the same way round, either clockwise or anticlockwise. You should always count your own lengths, but often there’ll be a lane official to help you. If you’ve gone for open water, it will probably be a sprint distance (swim 750m) or a standard/Olympic distance (swim 1500m).

T1

Inevitably there will be a distance between the swim venue and transition. You’ll just have spent a period of time exercising horizontally so beware of feeling a bit dizzy when you exit the swim.

The clock doesn’t stop, so your changeover must be efficient. Elite triathletes work hard at honing their transition skills. The first trick is to remember where your bike is, because you aren’t allowed to mark the spot in any way. It helps if the bike racks are numbered. If you’re racing in a trisuit, you simply have to get rid of hat and goggles, put on bike shoes, helmet and number belt. The rule is that you must have the helmet on and fastened before you touch the bike. Race numbers have to be displayed on the back when cycling and on the front when running. Most people will use a number belt, a simple elastic belt to which you attach the number – facing behind on the bike and swished round to the front on the run.

The Bike

Take the bike and run with it (no riding allowed in the transition area) to the mount line, where an official will tell you to get on. Try not to wobble and fall off in the first ten metres.

You should always make sure that you know the bike course, its successful negotiation is your responsibility. It’s an individual effort and you’re not allowed to draft. Drafting is following another cyclist so closely that you get an unfair advantage. It’s allowed in Elite races and in the Tour de France, but not in most triathlons. Of course you have to obey the rules of the road (Highway Code) and ride sensibly, keeping to the left unless overtaking, etc.

T2

As you approach the end of the bike course, there’ll be a dismount line – don’t overshoot. Run with your bike to your allotted place in transition. Do NOT undo or remove the helmet until your bike is on the rack. Only then take your helmet off. If you’ve cycled in cycling shoes you’ll need to change to running shoes, whizz the number belt round and off you go.

The Run

As with the bike course, make sure you know where you’re going. There will be marshals, but the responsibility is yours. Your legs will probably feel very heavy and wobbly, and maybe as if they’re the wrong way round, but persevere, the feeling will wear off – eventually.

The Finish

At the end of the run, stop! You’ve just done your first triathlon.

The Aftermath

You’ll talk about it a lot, it’s just possible you will bore your family and friends. Get them to try a triathlon, you will already be planning your next one.

Fitness

If you haven’t done anything for ages, it’ll be as well to get a medical check-up. Start gently and build up gradually. The most important thing is to establish a routine. Aim for two or three swim sessions, two or three runs and one or two bike rides each week; factor in a rest day or two. A typical week might be:

Monday: Rest; Tuesday: Swim 30 mins; Wednesday: Run 20 mins, Thursday: Swim 30 mins; Friday: Rest; Saturday: Run 30 mins; Sunday: Bike 90 mins.

Training is easier in a group and there’s probably a triathlon club near you. Clubs are listed region by region on the Triathlon England website, www.triathonengland.org. You might think of joining TE as well; your race entries will be cheaper, you will always be insured when racing or training, there’s a very readable magazine and other benefits too.