Triathlon Etiquette
Participating in a triathlon can seem like a scary event when you consider the amount of equipment and accessories needed. TrySports doesn’t want you to worry, so we’ve put together this overview to help you think through the process and provide you with a check list to prepare for the race.
Preparing for the swim
Usually this is the easiest leg to prepare for because basically all you need is a pair of goggles, the race provided swim cap, and a wetsuit (if you are wearing one).
If you have not done any open water swimming then the swim start of a triathlon can be very intimidating. Some triathletes never get over the pre-swim butterflies.
The best thing to do is have a strategy for the swim. Ask yourself the following:
- Am I a strong swimmer?
- Do I want to be in the main pack or at the front of the crowd in the swim?
If you answered NO to the previous questions then remember you don’t want to be in front of the swim.
Just find a comfortable spot on the side or back of the swim pack.
Listen for the start then count to 3 before going, or just walk after the main pack into the water.
This should keep you away from the frenzy of the swim start, and remember, never sprint at the beginning, it’s a long race, start strong but allow yourself to settle into a good rhythm and don’t let yourself get oxygen starved in the swim.
Pre Swim Checklist
- Are you wearing a wetsuit? Make last trip to the rest room, then apply BodyGlide.
- Is your watch water proof?
Make sure you know entry, exit and swim route, route to transition, and where your bike is?
Swim course etiquette
It is very hard to be aware of those around you during an open water swim, but there are some things to consider that might help you and fellow competitors in open water swimming it is good to adopt a stroke that keeps your lead arm extended until you get your trail arm in front of your head. This tends to keep your hands and arms in front of your head. The last thing you want to do is have your head meet a swimmers kick! This is a learned technique and does require practice in the pool but it will help to keep you out of trouble.
Always practice proper swimming etiquette during a race:
- The area around a bouy can tend to get crowded. If you need to breast stroke around a bouy then try and minimize your kick. There are people all around you, a hard kick might hurt someone else.
- If you feel someone is coming up on your feet the best thing you can do is relax your kick, this will lessen the chance of that person putting their face in your kick.
- If you are a weaker or nervous swimmer it is better to take the slightly wider route or slightly longer line to the first corner.
Things to Consider Before the Race
You will be coming out of the water and heading to your bike. Get your goggles off on the way to transition. If you are wearing a wetsuit then get your arms out and pull it down to your waist. This is something you should have practiced before the race.
Are you going to use a “step out” technique? This involves remaining standing and essentially standing on one leg while pulling up with other leg.
Are you going to sit down to take off your wetsuit? If so make sure are not interfering with any other competitor.
Are you going to sit on a stool or bucket?
Are you using a footbath or bucket? If so make sure you have water.
Are you mounting your bike shoes on your pedals or putting your bike shoes on before mounting the bike?
Remember
While you are allowed to run in the transition area, you have to be very careful not to slip due to wet surfaces or especially if you are wearing bike shoes.
You must always have your helmet on and clipped before removing it from the rack.
You are not allowed to mount your bike in the transition area, there will be a designated area at the end of the transition that you must first walk/run your bike to before mounting for the bike ride.
On return from the ride you must dismount before entering the transition area.
You must re-rack your bike in the correct / same location as where you took it from before opening and removing your helmet.
Transition layout
- Set out your towel beside your bike.
- Place bike helmet, glasses and bike shoes directly in front of you.
- Some people clip the shoes to the bike for a running mount and then put their feet in the shoes once they are pedalling away from the transition.
- Some people prefer to use socks, and will put socks and shoes on and then clip in to bike later.
- Some people prefer to put their glasses and helmet on the handlebar or the aerobars of the bike.
- Place your running shoes behind bike helmet.
- Place number belt in shoes. (If there is no number on your bike you may have to wear the race number for the bike ride also).
- Check brakes to make sure nothing dragging.
- Check wheel quick releases and tire pressure.
- If you are going to change a flat on the bike ride then make sure spare tube/tire, tire levers and CO cylinders are on bike. If not, remove all spare changing equipment from bike.
- Check gear setting make sure you are in a small gear to start.
- Check cycle computer and make sure speedometer, tacometer etc are zeroed out.
- Any Special Needs – Regular Glasses, Spare Contact Lenses, Asthma Inhaler, Diabetes Injections etc.
Bike Riding Etiquette
- Obey the rules of the road at all times. Always signal.
- Always look behind you before turning, overtaking or stopping.
- Never Draft (except in drafting legal races) – Keep 2 to 3 bike lengths behind other riders.
Accessories
Heart rate monitor: Good for keeping an eye on your performance.
Towels: Mandatory.
Spare Clothing: For before and after the race.
Spare Shoes: Good to have something to walk around in after you’ve setup your transition area.
Waste Bags: Good for all your wet gear.
Food and Nutrition: Especially for after the race.
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