Triathlon Tips from Swingset
About a week agoI had some questions about what I should wear for my upcoming triathlon debut. So, I turned where I always turn when I need practical advice – to a friend. I had read all of the books, articles, websites, etc… They only left me with more questions. You know, a person who has gone through what you are going through always has the best advice. When Swingset wrote me back I thought, “I’d bet that there a lot of others out there that need this type of practical information”. So, I asked Swingset if she would mind writing down what she thought was important about getting ready for the race, being prepared for the transitions and nutrition/hydration issues. I am happy to share with you the practical advice given to me. I want to thank Swingset for her time and effort putting this together for me (and you, by extension). I know my race will be better because of it!
Wardrobe Issues
I wrote: Right now, my biggest issue is what to wear. Do you wear a bathing suit – and bike shorts – and a sports bra? Is it OK for all of that to get wet? The swim is in a heated pool and the bike and run should be warm enough for shorts and a t-shirt. If it required a wetsuit I would have a better idea, but I am confused. I am thinking about a black sports bra and a pair of black spandex shorts (not bike shorts) under my black Speedo. When I come out of the water, I am thinking of slipping a shirt and shorts over that.
Swingset responded: I had all the same questions going into my first tri – and I still struggle with what to wear. Plus I tend towards wanting to cover every inch of my body. You’re plan for clothing sounds perfect. Lots of women wear sports bras under their suits. Almost everyone just keeps on whatever they’ve swum (is ‘swum’ a word?) in and put something on overtop (although I’ve seen many women just keep going in whatever they’ve swum in). I’ve never seen anyone wear those padded cycling shorts in the pool – but I have seen the padded cycling shorts worn by both men and women under wetsuits for a lake swim.
I wear a compression tank top and swimming capri in the pool. The tightness of the tank top helps with the support for me. I really like the capri bathing suit bottoms because they cover most of my legs. As soon as I’m out of the water I put on over the capri either running tights or a pair of shorts– it depends on how cold/warm it is that day – and a t-shirt. I’ve never worn those padded cycling shorts – but the running tights do have a thin layer of chamois cloth as padding.
One thing I’m going to do different this year is to get a loose tank top to pin my bib number on. I deal with varying temperatures – even in the summer it can get cool – and I always need to think about layering clothing for warmth. I discovered that if it’s windy, raining, or just cooler temperatures I will be cold when I hit the bike right after the swim – so I’ll need one more layer on top. My outer-most layer will be a long sleeve jacket or shirt that I will put on over top of the short sleeved t-shirt. However, when I then do the run I can get too warm and will need to take off the top layer (I do this while running and just tie it around my waist). Since you’re supposed to have your bib showing I decided this year I’m going to wear a loose tank top on top of everything with the bib attached to it. Then if I need to remove a layer underneath I’ll just put back on the tank top so the bib still shows.
Other things I learned through trial and error. I don’t spend a lot of money on equipment, gadgets, or clothing. However, there are a few things I’ve discovered that are worth the money spent. The first is the tank top (made by Danskin) and capri (from Coolibar) I wear for the swim. They are chlorine resistant and each will last me an entire year of training in a pool before becoming transparent from the chlorine exposure – plus I wear them for every race.
Bring two pairs of goggles to the swim. Have the second pair setting right where you start your laps in case your first pair breaks or something. Make sure you’ve tried out both pairs of goggles before race day. You don’t want to waste time adjusting them or – worse yet – finding out something is wrong with the fit. There are usually counters who count your laps in the pool. Ask if you can have your husband or a friend be your counter. The first year I had a friend count. Last year I let a volunteer do it and she miscounted – I ended up doing 9 laps!
It’s worth it to have one of those water bottle holders on your bike. Make sure you practice reaching down to get the water bottle, drinking out of it, and putting it back – all while riding. Do not get a water bottle where you have to unscrew the top to drink out of it. You want to be able to use your teeth to pull up on “squirt spout” (don’t know what else to call it) and to push it back down all while riding. Make sure your water bottle fits the holder. I’ve lost bottles that were too loose for the holder.
I found that I need sunglasses for the bike ride because of the wind or rain (it stings your eyes) as much as for when it was sunny – plus I wear contacts and need the protection. However, sunglasses with a frame that surrounds the entire lense will interfere with your view when glancing back while riding the bike. Do you have a Dick’s Sporting Goods store near you? They sell these inexpensive sunglasses ($10 – $15) that do not have a frame around the bottom part of the lenses. They’ve held up just fine for over a year now. If you’re not used to wearing sunglasses while bike riding then you’ll want to practice that as well.
Everyone has their own preference for getting nutrition during a race. I have a neighbor who is a sports dietician who has given me great advice. I’m not a granola type person – I love bacon, cake, and potato chips and chocolate. But I do follow her advice for race days. She recommends that you “re-fuel” after every hour of exercise. She also says you need to make sure you start getting enough water a few days before the race. I think you already drink a lot of water so you should be fine. She then recommends the following:
The night before the race eat a high-carb meal – but only what you are already used to – nothing new or different. So I usually eat a spaghetti dinner.
The morning of the race eat what you would normally eat for breakfast – but not a lot of protein because it takes longer to digest. For me, I either eat a bowl of oatmeal or a Luna bar (which is a nutrition bar). Have sips of water and/or a recovery drink (like Gatorade or whatever works for you) up to the swim time. If you have a later swim time then you might want to include another nutrition bar.
Drink a recovery drink throughout the bike portion and have another nutrition bar. Then for the run drink water as needed when you pass the water stations. Drink another recovery drink after the triathlon is over so your muscles won’t be too sore the next day.
Invest in a tire repair kit with a small can of compressed air. Get one of those small packs you can Velcro to the back of your bicycle seat to carry the repair kit and compressed air in. Even if you don’t know how to change a flat tire (I don’t) there will be someone around who does and is willing to help.
Race, transition and preparation issues:
- If you picked up your race packet before race day then make sure you pack it!
- Bring a small laundry basket or one of those plastic milk crates to throw things in when you discard them. Duffle bags are okay – but a basket is much easier to work with. Plus you can turn a plastic laundry basket upside down over your stuff to try to keep it dry if it rains. Some people use plastic milk crates so they can turn it upside down to sit on.
- 2 Towels.
- Sneakers & Socks. NOTE: I don’t have any special biking shoes that clip in to the pedals – I’m not that high tech. So I’m just wearing sneakers and socks.
- Clothing you will be wearing for the bike and run.
- 2 pair goggles.
- Bike Helmet.
- Sunglasses.
- 2 Gatorades (or whatever drink you prefer).
- 2 Energy bars.
- Bike repair kit.
- NOTE: If you wear contacts then I recommend you put some solution in the kit in case you get something in your contact while biking.
- Plastic bags. Just in case it rains. Also to bring home wet stuff in.
Before you leave house:
- Wear whatever you will be swimming in underneath of whatever you wear to leave the house.
- Put your Gatorade (or whatever your energy drink is) in your water bottle that will be in the cup holder of your bike.
- Tape an energy bar with the package already opened (but keep the bar still in the wrapper) on your bike in an easy to reach location – so you can eat it during your bike ride. (Wait until you feel comfortable on the route and with your pace before eating it.) You can also have it in a pocket of a shirt or shorts that you will be wearing for the bike ride – but since I don’t always wear something with pockets I started taping it to my bike. Also – it’s sometimes difficult to fumble with a pocket while on the bike. It doesn’t hurt to also have a back-up energy bar. NOTE: Make sure to practice eating the energy bar while riding during your training.
- If you already have your bib then pin it to your outer layer of clothing.
- Pack your basket.
Getting your transition spot ready:
- NOTE: If it’s raining don’t worry about anything getting wet. You are already wet from your swim. It’s one of those things you just have to deal with. You made it this far – to the day of the race. A little rain will not matter.
- Have your Gatorade already in your water bottle and already in the cup holder on your bike.
- Have another water bottle setting at your station ready for you to sip from between swim/bike and between bike/run. Use only if needed – but it’s there just in case. Open it so you don’t have to struggle with that during transitions.
- Lay out one of your towels flat on the ground next to your bike. Placement of stuff on towel is really a matter of personal preference – and is an ongoing process that you get better at with each race.
- Place your sneakers upside down on one end of the towel.
- Place your bike helmet on the towel. One quick tap of your helmet against any hard surface (even the ground) will shake off excess water if it’s raining.
- Lay your socks and anything else you are going to wear for the bike ride on the towel.
- If it’s raining you can put these in a plastic bag if you want.
- Lay your sunglasses on the towel. You can put them under your helmet if it’s raining.
- Leave room at one end of this towel to stand on.
- Place your second towel over everything to cover it.
Transitions – Keep it as simple as possible. Make note of what didn’t work for you during a transition so you can keep improving.
- Swim to Bike. This is the longest transition. Some triathletes will run in whatever they swam in (or under their wetsuit if they wore one). However, they usually have some sort of vest or t-shirt (with the bib already pinned on) that they will slip on. Ignore references to wetsuits if your triathlon uses a pool instead of a lake.
- If you are wearing a wet suit then start peeling it off as soon as you get out of the water.
- Peel it down to your waist as you run to your bike.
- Get your goggles and cap off as you run.
- Toss goggles and cap in basket as soon as you hit your transition station.
- Get the wetsuit off the rest of the way when you hit your transition station. This will take the most time. Some triathletes use this body glide stuff (looks like roll on deodorant) ahead of time to help the wet suit peel off quicker. I never have – but might consider it this year. Toss the suit in your basket or drape it over the railing your bike is in (if there are railings) or just let it drop on the ground. Don’t worry about it.
- Take the top towel off and immediately stand on the towel on the ground at the end you left empty. The idea is to start getting the bottom of your feet dry while you quickly dry off your body. Now – here is where I’ve learned that it’s faster to ignore the fact that I’m wet – so I don’t bother to dry anything off other than my feet.
- Put whatever clothing you are going to wear for the bike on.
- Finish getting your feet dry as quickly as you can (socks are hard to put on wet feet).
- Put your socks and sneaks on. Some people use those elastic laces so you don’t have to tie your sneaks. I never have – I don’t know how good they work.
- Put your helmet on.
- Put your sunglasses on.
- Throw anything else in your basket – except the extra bottle of Gatorade you have set aside.
- Get on your bike and go.
Bike to Run. This should be really quick.
- Put your bike back in its block (or whatever set up they have).
- Take off helmet and toss in basket.
- Adjust any clothing (take off or add a layer).
- Run!
