Triathlon - How does a Triathlon Work? Questions for new Triathletes answered here

Here we go, there have been a few questions and a request for some stickies.

Post your questions here about how it all works, and we'll try to answer them. :D

"How early should I get there?"

Give yourself plenty of time to set up your equipment (see below), use the bathroom several times, acclimate yourself with the race site, and (if you choose to do so) do a warm-up. I like to get to races 90 minutes early, which gives me about 20-30 minutes of warm-up, 20-30 minutes of setup, and 20-30 minutes of port-a-john excitement.

"Where do I keep all my stuff, like my bike and shoes?"

In a triathlon, all of your equipment is kept in a "transition area." You get a space on a "transition rack" which is usually a long metal beam that runs parallel to the ground--you either hook your handlebars over it or you hook your seat over it. The area near the wheel that touches the ground is where you put all the gear you'll need easy access to during the race--your helmet, shoes, etc. As a courtesy to other racers, push all gear you won't need during the race to the edge of the transition area so more participants have space near the racks (as space is usually pretty limited).

"What about security? Will people steal my stuff?"

You don't lock your bike in transition, but at many races, to remove your bike from transition after the race you need to show that your bike (which is affixed with your race number) matches the race number assigned to you. There have been only a few incidents of theft at triathlons, but there have been enough that people are aware of the issue, and any decent race will at least have people watching the transition area for shady goings-on.

"How does the competition itself work?"

Unless you're an "elite" or a "professional" you'll probably race primarily against people of the same gender and age as you. These "age groups" are generally binned every five years, though the lower and upper groups are sometimes a catchall (e.g. 18 and under, or 75 and older).

"How does the swim work?"

Usually, you'll start in a "wave" of between 30-150 athletes, though some races do a "mass start" or a "time-trial" (one-at-a-time) start. You can usually choose to wear a wetsuit (unless the water is too warm), and if the rules allow it I highly recommend wearing it. Many people find that their swim times are improved by about 10% when they wear a wetsuit that fits them properly.

After the swim, you'll remove your cap, goggles and top half of the wetsuit (on the way to the transition area) and enter the transition area. Some people like to remove the entire wetsuit in or near the swim exit, that's cool too. After removing your wetsuit, if you're wearing one, PUT ON YOUR HELMET. Grab all the other stuff you'll need on the bike (shoes, sunglasses, bottles, etc), put on what you need to, and get outa there!

"What rules are there on the bike?"

The most important things to remember are the rules concerning DRAFTING and BLOCKING. Don't do either of these, unless you happen to be racing a draft-legal race (which you probably aren't).

DRAFTING: Stay 3 bike lengths behind the person in front of you, except to pass. If you want to pass, you have 15 seconds to pass once you move inside of 3 bike lengths. If you get passed, you have 15 seconds to drop back outside of 3 bike lengths. Violation of this rule will get you a DRAFTING PENALTY.

BLOCKING: Stay to the right unless passing, just like the interstate. Don't cross the yellow line and don't pull out in front of other riders. Don't get a BLOCKING PENALTY!

What should I wear?
Tri-shorts make sense as bottoms for all three, but what about tops? Should I wear a cycling jersey for the bike and a shirt for the run? If I go this route, what do I do about attaching the race number? Should I just run in a bike jersey so I don't have to worry about where my number is, or will they give me two numbers so I can have one pinned to a bike jersey and one to a running shirt?

Thanks.

"What should I wear?"

Actually, they make triathlon-specific tops, often called a tri singlet, tri shirt, tri jersey, etc. They are usually form-fitting, sleeveless garments with a zipper and pockets like a cycling jersey. They're quite suitable for wearig under a wetsuit, biking and running (though your cycling buddies might mock you for wearing a sleeveless jersey :) ).

You'll usually get one number, and it's most important to wear it on the run. The race number either gets attached to the singlet with safety pins, or pinned to a "race belt" that you can get for under $10 from most triathlon stores (or make your own from supplies at Wal-Mart for 1/4 of the price!).

If you are just starting out & don't want to spend the money on a tri-specific top, wear what is comfortable. Figure out whether the running or cycling top is easier to get on when you are wet, and wear that.

I second the race belt option. You can make one VERY cheap (piece of elastic & plastic clip from any fabric store). Then you don't have to worry about jackets or weather, the race belt just goes over whatever you decide to wear. Lots of the races around here have actually gotten away from race bibs - they just do the body marking now.

I bought a race belt from my lbs for about $7.

I had tri shorts already (had worn them to the gym). I wore cycling jerseys in the race, a short sleeve for a tri in Dec 2007, and a sleeveless for a tri on June 7.

I rented a wetsuit for the June tri.

Do you have to wear a shirt? Could I just wear tri shorts for the swim, bike, and run and never use a shirt?

For my first tri in a few weeks, I plan on tri shorts, sports bra for the swim, and if needed, I'll put on a compression type longer top for the bike and run.

Does this sound good?

hi there.
the questions do not appear to have been answered for a month but here goes...
i have entered an extreme duathelon that is cross country run, off road (mtb) ride followed by another XC run. i having commuted to the city for 10 years, and have small childeren need vital training tips. my fitness is average is there any training schedule that would fit.
i have 7 weeks until the event, i have taken on board the advice above.
ade

Most REgulations prohibit baretop biking and running...check with the race organizer

What about these tri suits. Can I wear one of those for the swim, bike and run??????? What's a good brand?

Yes, tri suits are fine to wear for the duration of a triathlon. They're usually a bit more expensive than a pair of tri shorts and a tri singlet/top, but tri suits are often more aerodynamic than a two-piece outfit, and you can dump ice down your suit on a long day without worrying about the ice excaping through the bottom of your jersey. Plus they make my spare tire look smaller! :)

Also, some of the top-of-the-line tri suits (speedsuits) have hydrodynamic properties (making you faster in the swim), and have ITU-legal back zippers.

As far as a good brand, it really depends on what fits you. I have found that DeSoto trisuits run a bit small in the shorts portion, Zoot runs a bit large in the top portion, and Voler fits me just right :) But, if you can get to a physical store and try a bunch on, that's really your best option.

OK I signed up for my first sprint, the JerseyMan, this Sunday. If there was an Olympic distance, I would hav edone that but it was sprint or half. No thanks on the half!

I bought a Descent tri-suit and a Zoot. The Descent seems nicer and was more $$$.

So here's some dumb questions:

Do triathletes shave their arms, armpits and legs? :eek: Can I go with the #1 buzz and not wear a cap on my head?

When I go from the swim to bike, I assume people would typically at least dry their feet off? Do people typically wear socks on the ride? I have never ridden w/o socks and don't really want to. Same with running...

Can I skip "wearing" a number until the run? I bought a belt. Does someone write my # on me or should I bring some sort of marker to write it on myself???

What else am I forgetting. :D

OK I signed up for my first sprint, the JerseyMan, this Sunday. If there was an Olympic distance, I would hav edone that but it was sprint or half. No thanks on the half!

I bought a Descent tri-suit and a Zoot. The Descent seems nicer and was more $$$.

So here's some dumb questions:

Do triathletes shave their arms, armpits and legs? :eek: Can I go with the #1 buzz and not wear a cap on my head?

When I go from the swim to bike, I assume people would typically at least dry their feet off? Do people typically wear socks on the ride? I have never ridden w/o socks and don't really want to. Same with running...

Can I skip "wearing" a number until the run? I bought a belt. Does someone write my # on me or should I bring some sort of marker to write it on myself???

What else am I forgetting. :D

Good questions!

Shaving: it's not necessary to shave any parts of your body. Some triathletes and cyclists shave their legs (including me) because it's easier to treat road rash on a leg with no hair on it. Also, it just feels good and you look like a "real" cyclist :) But there is no compelling reason to shave anything at all, so don't worry about it if you don't want to. And I've never seen a male age-grouper triathlete with shaved armpits and arms.

Swim cap: you are almost always required to wear the swim cap, so that the spotters can see you easily when you're in the water. I'd forego the close shave on top and just buzz it and put the cap on over the buzz, if you want to cut it short for the race.

Swim-bike transition: if you have triathlon-specific bike shoes, they are generally designed to be be worn with wet bare feet (to save you time in transition), so you don't need to dry your feet and you don't need to put socks on. However, if you're rocking cycling shoes, your best bet is probably to dry your feet, put on socks and be comfortable during the ride.

Running without socks: don't do this unless you've practiced it. It's worth the extra 5 seconds to put on socks, compared to the two weeks you'd be sidelined due to the blisters you accumulate during your sockless run.

Number on run: you are usually required to wear your race number on the run. Just safety pin it to your race belt before the race starts, and then put your race belt on as you're running out of T2.

Body marking (writing your race number on your body in Sharpie): the race staff will take care of this for you when you register/pick up your packet race morning. Be sure not to apply sunscreen before you get body marked!

Thank you for the response!

So, sorry for the more dumb questions but if a cap is required, that is something I bring/provide for myself I assume? See that is something I definitely would not have known!!!!

I guess I'll be wearing socks for the bike anyway, so for the run they'll already be on.

Actually, the race directors will provide a swim cap if it's required. That way, they can insure that everyone has the same color cap :)

Good luck with your race!

thanks a lot!

It looks like they just posted the rule book:

Lets talk about chips - It says I should have the chip ready for the swim... where the heck does it go when I swim???

They mention a water bottle to clean my feet - another something I never thought of.

Any idea roughly what a sprint (.6 miles, 20miles, and 5k in this case) should take a person in good-very good shape? 1 hour 20-30 minutes???

Hello all! I have been thinking of trying a triathalon for quite a while however, I never knew anyone who ever did or attempted one before and kept puting it off. I do ride my bike quite a bit but i'm a bit nervous about the swimming. I'm looking into swimming lessons but as far as actually training for a triathalon....I'm stuck. I don't know where to begin. Do I just go out my front door and start running? I know one of the challeges I will have is nutrition. I eat terrible and I know I'll have to change that if i'm going to begin this process but I think I need some help. I got a few books but I guess i'm a bit overwhelmed. I live in the Flower Mound area but the closest teams I can find are in Dallas. Any advice for a new newbie? Thanks for all your help!

Lets talk about chips - It says I should have the chip ready for the swim... where the heck does it go when I swim???

They mention a water bottle to clean my feet - another something I never thought of.

Any idea roughly what a sprint (.6 miles, 20miles, and 5k in this case) should take a person in good-very good shape? 1 hour 20-30 minutes???


The chip will go around your ankle (either left or right, doesn't matter) and it will stay there for the whole race. There will be a velcro strap on it that you use to keep it attached to you. One hint, put it up a little, or it will rub when you have socks/shoes on & may cause a blister (personal experience).

If it is an open water swim, something to rinse the sand off your feet will be helpful. A small tub big enough to stick your foot in will save time & help if you are feeling uncoordinated after the swim.

That is a bit longer than a traditional sprint race (750m, 20km, 5km). A traditional sprint time could be anywhere from 1 hour to 1:15, depending on transition distances & open water vs pool swim.

I've just joined the forum, and I am glad to see such useful information. But, if I can get a little help for my situation...that would be great! I am a Mom with three children. I started walking to get fit after #3 last year. Then I just sort of got stuck in January. I needed a goal to push myself, and so I found a local sprint-tri for early Sept. 2009. I started training about two months ago. I call it training as it is for the race, but with three children and an active household, I take my 30 minutes where I can:)

I was just given a Cannondale R600 (late 90s model). It's from my brother. It looks beautiful...and well, frightening. In the last 13 years, I've owned a 1995 Schwinn mountain bike and a 1996 Gary Fisher. By the way, I live by no mountains. This Cannondale weighs about 40-50 pounds less than my mountain bikes. It is actually made for me and my size, and did I mention tiny tires? I received the bike yesterday. The tires need to be filled, and I'm off, right? For someone who has never raced or been on a racing bike and has no understanding of the gears, what two or three main pieces of advice can you give to me today?

Any help will be read and appreciated. I'm sure I'll be back to quiz on the swim and run, but one thing at a time;)

Cannondale Tri

I've just joined the forum, and I am glad to see such useful information. But, if I can get a little help for my situation...that would be great! I am a Mom with three children. I started walking to get fit after #3 last year. Then I just sort of got stuck in January. I needed a goal to push myself, and so I found a local sprint-tri for early Sept. 2009. I started training about two months ago. I call it training as it is for the race, but with three children and an active household, I take my 30 minutes where I can:)

I was just given a Cannondale R600 (late 90s model). It's from my brother. It looks beautiful...and well, frightening. In the last 13 years, I've owned a 1995 Schwinn mountain bike and a 1996 Gary Fisher. By the way, I live by no mountains. This Cannondale weighs about 40-50 pounds less than my mountain bikes. It is actually made for me and my size, and did I mention tiny tires? I received the bike yesterday. The tires need to be filled, and I'm off, right? For someone who has never raced or been on a racing bike and has no understanding of the gears, what two or three main pieces of advice can you give to me today?

Any help will be read and appreciated. I'm sure I'll be back to quiz on the swim and run, but one thing at a time;)

Cannondale Tri

What kind of shifters does it have? On the brake levers like this?



Or on the downtube like this?

What kind of shifters does it have? On the brake levers like this?




They are like this.

Okay. Check out this article. (http://bikeloft.com/page.cfm?pageID=316)

Thanks for the article. Very helpful. Now I just need to fill the tires (and I am not sure even how to do that-it does not look like my Fischer's tires) and take a spin. I'll probably take it to the bike store for help there. I'm hoping to ride tonight as we have 90% chance of rain tomorrow.

Ride on.

Thanks for the article. Very helpful. Now I just need to fill the tires (and I am not sure even how to do that-it does not look like my Fischer's tires) and take a spin. I'll probably take it to the bike store for help there. I'm hoping to ride tonight as we have 90% chance of rain tomorrow.

Ride on.

I'm guessing you have presta valves on this bike. See St. Sheldon's explanation. (http://www.sheldonbrown.com/gloss_p.html#presta)

Basically, you have to loosen the little nut before you put the pump head on. After pumping up, tighten the nut.

Wow! That was my first time ever on a road bike! I'm proud of myself. It's like nothing I've ever done before. And, I'm still alive to talk about it. Between getting my foot in and out of the bike holster thing, and watching for traffic and riding in a horizontal position...yah, I'd have to say staying alive was pretty good work for day one.

My bike needs a few adjustments, but I can picture it working just fine for me. Thanks for all the advice!

The bike is smooth, fast and easy to pedal. It was the best ride I ever took, and it was the worst. I suppose most firsts are sloppy. I'm an Athena and so, at one point either due to my weight or a nut that was not tight since it had just been assembled, my handlebars fell forward about two inches and curled that much more for the rest of my rider. I thought they were falling off! But, to my amazement, they shifted and I did not end up a pile of bones on the ground. I think my stem is too long, it's a reach. And I need my handlebars up a few more inches. Too much pressure on my wrists and hands: carpel tunnel. I also came home with a sore neck looking for traffic in-town. How do you ride looking down and not looking for trucks, cars and pedestrians? I need to take a road out of town to do a long, flat ride with little or no distractions. However, what should I bring on an outing away from home and town, just in case?

Hello,
I am new to this as well and dont plan on doing my first half-triathlon for about a year. I am fairly fit (could be doing a lot better) and only 25 years old. With this in mind, and assuming I just want to finish without being last place in my age group what training tips do you have for people that are just starting? I just got a Felt F-80 (is that okay for triathlons as well?) so I imagine learning to shift well and be comfortable on the seat and get some endurance for a good distance would be the first step, but I am up for any suggestions. I also have never swam long distances. I feel I can swim at a decent speed, but what is the best way to cut time on a long distance swim? What times should I be looking to get lets say per 100 or 200 meters? What times at a half triatlon pace is a normal pace for the bike and run as well?

Basically I am a former athlete that is just looking to get back into a decent aerobic condition and having a goal with a date like a triathlon will keep me motivated. I dont have the time to train to win, nor does that amount of effort seem fun, but I would like to at least shoot for middle of the pack. Thanks for any tips!

The bike is smooth, fast and easy to pedal. It was the best ride I ever took, and it was the worst. I suppose most firsts are sloppy. I'm an Athena and so, at one point either due to my weight or a nut that was not tight since it had just been assembled, my handlebars fell forward about two inches and curled that much more for the rest of my rider. I thought they were falling off! But, to my amazement, they shifted and I did not end up a pile of bones on the ground. I think my stem is too long, it's a reach. And I need my handlebars up a few more inches. Too much pressure on my wrists and hands: carpel tunnel. I also came home with a sore neck looking for traffic in-town. How do you ride looking down and not looking for trucks, cars and pedestrians? I need to take a road out of town to do a long, flat ride with little or no distractions. However, what should I bring on an outing away from home and town, just in case?

Congratulations on discoverying road bike riding! Perhaps you've done it by now, but you definitely need the bike adjusted by an expert at a local bike shop. They will "fit" the bike to you by raising or lowering the seat and handlebars -- this may cost $25 to $75. They might recommend to change the handlebar stem to one which is longer or shorter -- this should only cost $25 to $50.

Once your bike has been fit, you shouldn't have any carpel tunnel. You may still get a sore neck, but less so, and within a few more rides you neck muscles will strengthen and you won't have a sore neck anymore. Same thing if you've ridden far enough to have a sore butt. This will lessen, then cease, as your body gets used to riding.

It sounds like your good used bike might not have been used in a while, before you go it. I recommend you have them go over the whole bike and check that everything which should be tight is tight, and which should be loose is loose, and which should be lubricated is lubricated -- this may cost $25 to $50. If they find a brake cable or shifter cable which is worn out, go ahead and have them replace it, and prevent you from being stranded somewhere away from home.

While you're there, have them show you how to put the chain back on. When a chain comes off, there are two ways the chain may end up, either on the inside of the chainrings, or on the outside of the chainrings. You need to know how to deal with both.

When you're ready to go on longer rides you need to take: a cell phone, a water bottle or sports drink per hour of riding (or plan to stop for a refill), a small snack (easy to digest, high energy foods: banana, fig newtons, raisins, almonds, energy bar -- read the label, and pack 200 to 300 calories per hour of riding). Of course you can ride an hour, with just some water, but take a snack just in case. Check the weather forecast, you might want to carry a rain jacket.

You need to be able to change a flat tire. Carry a spare tube, a tire tool, some way to pump up a tire, and know how to use them. If you paid the guys at the local bike shop to tune your bike, and if they're not extremely busy, then you won't be imposing if you ask them to show you how to change a flat.

A great way to do some longer rides, and have help if you need it, is to find some local group rides. Be careful to match your fitness level with the planned ride, so you won't get left behind 20 miles from home. Ask the guys at the local bike shop.

Good luck!

Ok here it goes. I'm 17 years old and I have been in relatively good shape all my life. In the past couple years I have become lazier and lazier and I decided that enough was enough. I picked out a sprint triathlon near me that will take place in late September and I have a few questions.

If I was to wear a shirt with sleeves during the bike/run portion, how would this effect the numbers written on my arm?

If I find it comfortable to run in my bike shorts, can I save some money and just use these for the bike/run portion? Or is a good pair of tri shorts a necessity?

On the bike ride, where is your number displayed? Does it go anywhere on your bike?

Where is the best place to rack your bike? Close to the entrance or close to the exit?

How much do you eat and drink during the event? Do you carry a water bottle with you on the run?

Thanks a lot!
Andrew

Ok here it goes. I'm 17 years old and I have been in relatively good shape all my life. In the past couple years I have become lazier and lazier and I decided that enough was enough. I picked out a sprint triathlon near me that will take place in late September and I have a few questions.

Awesome. I did my first tri when I was 19. If I recall correctly, I signed up to impress some chick I was into at the time. I have no idea whatever happened to her.



If I was to wear a shirt with sleeves during the bike/run portion, how would this effect the numbers written on my arm?

Shouldn't matter. They mark it on your legs too.


If I find it comfortable to run in my bike shorts, can I save some money and just use these for the bike/run portion? Or is a good pair of tri shorts a necessity?

Try it first. You may not like it. If you swim in your bike shorts, the chamois will fill up like a disposable diaper. I doubt it will be comfortable on the bike or the run.


On the bike ride, where is your number displayed? Does it go anywhere on your bike?

I've always put it behind the headtube, under the toptube. They'll probably tell you how they want it.


Where is the best place to rack your bike? Close to the entrance or close to the exit?

Depends on the transition area. Personally, I try to avoid running in my bike shoes as much as possible. In any event, try to put it on the end of the rack, toward the center aisle if there is one. I like to hang mine by the nose of the saddle.


How much do you eat and drink during the event? Do you carry a water bottle with you on the run?

Again, it depends. Hard to say how much is enough. But I try to eat and drink mostly on the bike. It's a lot easier there than on the run.


Thanks a lot!
Andrew

Good luck. And have fun!

I did my first tri last year using a long Speedo swimsuit - worked fine except I really hurt in the important section by the midway point of the bike. This year I bought trishorts and it made a world of difference.

Some races have wooden ground racks instead of the kind where you hang your bike. With these it is best to put your rear wheel in the rack and then place all of your gear to one side or the other. As a general rule you should follow along with those that have already set-up. If they are setting their gear on the left -then go left. If right the go right. This keeps the area uncluttered and allows you to be certain that your gear won't be messed with.

I highly recommend practicing with different drinks. Some people can do Gator/Powerade - I can't. I use Heed and have never had any problems with it. I also use Hammer gels and Sport Legs capsules. The gels are for fuel and the capsules help with the lactate acid build up in your legs. There are plenty of other choices out there and I would recommend testing them out. Many products come in sample sizes. I'd go that route before throwing down a bunch of money on something you don't like.

If you have a few months or even a few weeks until your tri, find a training program to help you along. There are lots of free ones out there on-line for every distance and for different lengths of time - 8, 10, 16, 20 weeks. Having a set routine can be very beneficial for the new triathlete since trying to train in three different events can be rather overwhelming. Also be sure to work on your core muscles. This will help you in all three aspects of the event.

Last but not least is the transition - practice it. Set up a transition area in your driveway and when you get in from your bike ride transition to the run (T2). If your gym will let you, set up a transition area there and work on the swim to bike transition (T1).

When you have done all that - read. Read stuff on here and other sites. Subscibe to magazines. There is lots of good advice out there and plenty of people willing to lend it.

Next weekend my wife will participate in her first tri event at the Pacific Grove Triathlon (sprint distance of 0.25 Mile Swim, 12.4 Mile Bike, 2 Mile Run).

Any recommendatins for meals the day before? Thanks.

stan

How important is Body Glide for taking off your wetsuit coming into T1? I've never done a swim with a suit so I'm not exactly sure how I would prep for this. Should I just rent one and take it to a pool to try it out for fit 2 weeks before event? Putting body glide on, stick for the legs/calves area? Unzipping coming out of the water, tuck behind the neck as I'm coming out of the water reach behind neck pull and unzip? I think I want to spend the time taking the suit off right after I get out the water and before I start heading to T1. I know I should prep my transition area with a small tub to wash my feet and do plan to do the bike portion without socks. I'll be training to do so coming into taper month.

My tri is in July so I'm thinking a sleeveless suit, how critical is the body glide in taking off the suit and are there any areas I should apply.

Body Glide is not nearly as important for taking it off as it is for preventing rashes on your neck. (put it on your neck or you will be sorry) Don't take it to the pool, you will destroy it, try to take it to some open water around you. Unless there is more than a quarter mile run from the water to transition, like Alcatraz, pull it to your hips and run until you get to T1, then take it all the way off.

Besides that, your small tub does not sound like the best of ideas because usually there is a kiddie pool to splash off your feet, and even if it is not just a towel should be sufficient. If you are planning on running with socks, you might want to put them on in T1.