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“You might as well be Racing on the Sun!”
Training & Race Tips
USA Triathlon Information
Richmond Triathlon Age Group Points Series
Event Expo Opportunities
Roles & Responsibilities
Training & Race Tips
Things to be aware of before any triathlon:
Read the race webpage. There is a vast amount information that will answer most of your questions of where to be and when, and help you to prepare.
Attend the pre-race briefings. This is particularly important for first time triathletes (mandatory at our triathlons).
Triathlons, with multiple disciplines, have a large checklist of equipment to bring, unlike running events.
Take advantage of the clinics and pre-rides (we respectfully request you RSVP)
If you don't know your estimated swim time for a pool swim triathlon, you can still register and update your time later (the deadline is usually a week before the event).
There are no shirt, swim caps, or specialty items guaranteed to athletes that are not pre-registered 2 weeks prior to race day. Even if registration is still open, if you've waited until the last minute to register, you may miss our vendors' deadlines.
You must have a USAT annual membership ($50) or purchase a one day $15 membership to participate as an adult or $10 youth pass in order to participate in any USAT-sanctioned triathlon.
Get familiar with USA Triathlon Rules.
Get More Information on USAT »
USAT membership card
Hat or visor
Race number belt
Directions to race site
Spare Swim Cap
Gels, energy bars and drinks
*provided by the event
Race Preparation Timeline:
The week leading up to the race:
Plan what you will eat and drink during the race and use them during your training
Plan out your transition area and practice your transitions
Check over your bike making certain everything is functioning properly
Pack your gear, keeping in mind weather conditions
The day before the race:
Hydrate, but do not deplete your sodium stores by overdrinking water
Pick up your race packet with bib number
Test ride your bike
Read the race webpage and the information emails from the race director
Check out the race course and look over course maps
Familiarize yourself with the transition area
Rest: stay off your feet as much as possible
Eat your normal breakfast; race day is not the time to experiment with anything new
Fill your water bottles
Arrive at the race site early
Rack your bike and setup your transition area
Get body markings from volunteers in the transition area
Pick up your timing chip
Do a final check of your bike, including tire pressure pumped to number on sidewall
Warm up with a quick run, bike, or swim
Make sure you know the swim layout
Be aware that swimmers will be going both directions in each lane for pool swims
Stop at the end of the pool to let faster swimmers pass (stop if your foot is tapped)
Expect fast swimmers from other waves to pass you in open water, stay calm, focus on your race, breathe
Transition : "T1"
Know where your rack is in the transition area, know how to find it coming in from swim
Layout any clothing you will need on the bike
Put your helmet on and snap the chin strap before unracking your bike
Walk your bike to the exit, don't get on it until after you have crossed the mount line
Drink, you should drink 6- 8 ounces of fluid every 20 minutes, 1 bottle for sprints, 2 for Olympic distances, more or less depending on temperature
Follow the instructions of the course marshals
Keep an eye out for traffic
Don't draft - stay 3 bike lengths back from the rider in front of you
Stay to the right hand side of the road
Pass other riders on their left side, announce that you are passing,"On Your Left"
Don't push big gears, keeping cadence relatively high and "spin"
Eat gels or bars on the bike if needed, knowing that it will take time for body to digest
Do not unbuckle your chin strap until you rack your bike.
Transition = T2
Rack your bike in the same spot
Unbuckle your chin strap after you rack your bike
Change into any clothing you need for the run
Make sure you have your race number on the front for the run
Drink, you should drink at every aid station ( every mile ) at least 8 ounces of fluid every 20 minutes
Start out slow until your legs get used to running
Follow the directions of the volunteer course marshals, but it is your responsibility to know the course
Finish strong, have fun, and smile at the finish line!
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