We can almost always benefit from the experiences of those going before us. Competing in your first or first dozen triathlons is no different. There are always areas for improvement and that is one of the beautiful things about training and competing in triathlons. You can greatly increase your speed and efficiency by doing a few simple, tried and true techniques and tips. Here are some of the top tips for beginner triathletes toward completing your first triathlon.
- Know how to fix a flat tire - Bring the necessary tools to change and fix a flat tire and make sure you are comfortable changing the tube.
- Use a checklist - You will save yourself a lot of potential heartache by having a reminder of what to bring and do. In fact, you could have a checklist of what to bring and another checklist of what to do when you arrive at the triathlon event. Checklists can take much of the stress out of competing in any event.
- Running shoes - These are worth buying no matter what, it is not worth injury or discomfort by wearing just a pair of beat up sneakers. Add this to your checklist so you remember to bring them!
- Your bike - Any bike will do in your first race. A mountain bike will work, but it would probably be worth changing the tires to something like crosstrainer treads or slicks. A road bike will work really well. Down the road you could invest in time trial bars or a time trial bike. Also, make sure your bike is ready for the race ahead of time.
- Don't change clothes - Buy a reasonably priced triathlon-specific apparel that can be worn during the swim, bike and run portions. The apparel designed for triathlons will make it much easier to transition between each portion. However, if you don't want to spend money on a triathlon outfit quite yet, then a pair of jammers (for men) or a swimsuit (for women) and a quick-drying polyester top will do the trick. Just throw a pair of running shorts over the top when doing the run, if you'd like.
- Hydration - Make sure to drink plenty of water beforehand, or at least fill up during the first transition, before the bike. Stay hydrated.
- The transitions - The transitions from swim to bike and bike to run can be made less stressful and faster by laying out your needed gear ahead of time. Lay out a small beach towel with your bike shoes, helmet and other bike gear. A bottle of water or bucket for cleaning the sand from your feet can be good. Practice changing so you can further refine what is needed and in what order you will put it on.
- Know the course - The best triathlons to start out on are local ones. These will allow you to swim, ride, and run the course ahead of time. Scouting the course will give you an edge, but also lessen the surprise of a hilly section or potentially windy portion. Knowledge of a triathlon course can dictate how you train for it.
- Slow is steady, steady is fast - This is an old mantra of triathlon and endurance athletes and it still holds true. By maintaining a steady, slower pace you will very likely outperform those that run in bursts. You will also lessen the likelihood of injury.
