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Training Resources

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 »


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:


  • 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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