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 »

 Gear Checklist

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 

Race morning:

• 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
• Keep drinking 

Race Day:

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

Bike

• 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

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!