getting started

GUIDE TO TRI
Looking to sign up for your first
triathlon? Heres everything you
need to knowfrom gear essentials
and nutrition basics to mental prep
and tips for hiring a coachto help
you have a successful first race.
JOHN DAVID BECKER

BY HOLLY BENNETT

WHAT
ARE YOUR
TRIATHLON
GOALS?

s part of your
intro to the sport,
consider why
youre taking up
triathlon to begin
with and what you
hope to gain from the
experience. Are you
motivated purely by
the desire to have
fun and expand
your social circle?
Are you looking for
a fitness kick in the
pants to battle the
bulge of middle age?
Were you inspired by
media coverage of a
seemingly impossible
pursuit? Are you an
athletic type already,
aiming to be a serious
contender? Whatever
your reasons at the
start, formulating
your goals and priorities will help you
plan a race season
best suited to your
desires and strengths.
As you peruse race
calendars looking for
key events, consider
a number of variables
and options. Local
races are likely to be
packed with friends
and family for those
who thrive on raceday support, while
destination travel

races can be a unique

and wonderful way to
explore foreign lands
and cultures, albeit
slightly outside your
comfort zone. Also
take into account
factors such as altitude (can you tolerate
oxygen deprivation,
or are you better off
at sea level?), weather
(will you perform
best in hot or cool
temperatures, and
in a dry or humid
climate?) and the
course itself (do you
prefer an ocean or
fresh-water swim, and
a hilly or flat course?).
Calculate how much
time you can allot to
training and racing,
and be proactive
in communicating
your plans with your
partner or family.
Involving those
closest to you in your
newfound sport and
being honest about
the anticipated time
commitment will go
a long way toward
avoiding issues of
stress and resentment
that can develop if
an athletes focus on
triathlon becomes
obsessive.

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THE MENTAL GAME

for swimming mobility and buoyancy, is fundamental. Ideally, take a test swim at a demo
event to truly get a feel for how the suit fits in
the waterits guaranteed to feel too tight on dry
land. A pair of goggles that perfectly seal to your
face (test the seal in-store before you buy) is the
only other swim must-have.

FOR THE BIKE:

THE GEAR YOU'LL NEED

FOR THE SWIM:

Your race kit (either top and bottom or onepiece) is the outfit youll wear throughout the
swim, bike and runits specifically designed
for triathlon because its made of a material
that will dry quickly after the swim, and has a
built-in chamois that will make the bike ride
more comfortable but isnt thick enough to
make you feel like youre wearing a diaper on
the run. Choose something snug-fitting (it will
stretch when wet) with ample rear pockets to
hold energy gels and any other race-essential
items (for example, a rescue inhaler if you are
asthmatic). Beware of any irritating seams that
can lead to painful chafing during a race. If
you plan on competing anywhere besides the
tropics, a triathlon-specific wetsuit, designed

A bike is likely the single largest triathlon purchase youll ever make. Focus more on comfort
and fit as opposed to aerodynamics as a beginner
triathlete to guarantee you enjoy the ride. Start
with Retls Frame Finder technology (Retul.
com) to determine the ideal model and size
for you, then search for it second-hand. Never
mount your bike without a helmet, requisite
safety gear for any race. Sunglasses are also
imperative to keep your eyes safe from flying
insects and road debris. If you want to make
small upgrades, the next steps might be a new
saddle, which can fine-tune the comfort level of
nearly any steed or bike shoes and cleats with
corresponding pedals, which will connect you
further to your bike and give you the benefit of
the upward portion of the pedal stroke.
JOHN DAVID BECKER

hile triathlon can be a big-ticket sport, it

doesnt have to break the bankespecially
when youre first getting started. Chances are, until you have a solid season or two of
training and racing under your belt, you probably
wont know what top-end gear best suits your
wants and needs anyway. Start on the frugal
end with second-hand items, then upgrade as
your ability and experience demands. Craigslist,
eBay and even your local bike shop can be great
resources for gently used equipment, as are
classified boards or forums on your local tri clubs
website. Or, post what youre looking for via social
media and maybe youll inspire another athlete to
upgrade their own beloved bike or wetsuit, allowing you the benefit of a well-cared-for hand-medown. Look for end-of-model-year sales on bikes
if youre intent on buying new.

The essentials for each disciplinewhether

new or usedand what to look for include:

GOOD
TO KNOW
While a triathlon-specific (TT)
bike or clip-on
aerobars are
not essential
from the get-go,
youll come to
appreciate them
over time. Set
your bike up on a
stationary trainer
before you hit
the open road,
allowing you to
practice getting
comfortable in the
aero position and
clipping in and
out of your pedals
to avoid the
dreaded turtle
tip-over.

FOR THE RUN:

Run shoes are your only additional need for

triathlons final legthe same ones youd sport
for any 10K. A simple, inexpensive upgrade that
will keep your tri kit free of safety pin holes is a
race belt to hold your number.

RECOVERY RULES

ecovery is as critical a component of triathlon

as swimming, cycling and running. I like
to view recovery as a part of your training
program. It shouldnt be an afterthought, but a
catalyst to help you maximize the yield from
the hard work you put into training, says Matt
Dixon, founder and head coach of Purplepatch
Fitness. No matter how hard you train, you will
not arrive to race day prepared to excel without
properly integrated recovery. Dixon explains
that recovery is not as simple as lying on the
couch or taking a day off from exercise. He groups
recovery into three main areas, the first being a
training plan designed with frequent days of lower-intensity sessions to help your body rejuvenate
and be prepared for the key training sessions that
allow big fitness gains. The second area of recovery involves an athletes lifestyle choices, with an
emphasis on plenty of sleep and quality nutrition. The final component of recovery includes
modalities such as compression, massage and
stretching. I would not pay too much attention
to these, says Dixon, as their importance
pales in comparison to the first two areas.
Get the first two right and you will find
great consistency in training, experience less fatigue accumulation, and
be at much lower risk of injury.
Not only will you be fit, you will
also be prepared.

The mental aspect

to endurance
sports can make
or break your
race day. Wrap
your head around
having a positive
attitude right from
the start, regardless
of the end result. In
reality, races rarely
go 100 percent to
plan, so its important to keep in mind
that each race is
a stepping stone.
The journey is what
triathlon is really all
aboutthe daily
personal challenges and milestones,
the people you
meet and the
lessons learned
along the way.
And improved
physical fitness
and top-notch race
performances dont
hurt either.

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drinks or energy gels), the easier it will be to

digest on the go and at race pace. Energy chews
provide another easily digestible alternative for
people turned off by the texture of energy gel.
Ultimately, theres a highly individual element to
sports nutrition dependent on what works best
with your own body chemistry, digestive system
and taste buds, so trial and error in training is
crucial. Not one recipe fits all, so fine-tune your
own ideal fueling protocol, suggests Boulet.

ROUND-THE-CLOCK:

FUELING 101

For endurance athletes, nutrition is equally

important both on and off the race course.

RACING AND TRAINING:

DO YOU NEED A COACH?

JOHN DAVID BECKER

GOOD
TO KNOW
Deterred by the
high cost of race
entries? Check
with your local
race production
company. Colorado-based Without
Limits Productions
(Withoutlimits.co)
offers discounted
entries in exchange
for volunteer hours
at another event in
its series.

A triathlon should not be raced on water alone!

Eating and hydrating properly is essential to sustain quality training and to ensure fuel in your
tank on race day, advises Magdalena Boulet, vice
president of innovation, research and development at GU Energy Labs (and an Olympic marathoner). For training sessions longer than 60
minutes, practice fueling and hydrating by taking
in 200-300 calories per hour to deliver energy
and delay bonking, Boulet says. The addition
of branched chain amino acids such as those
found in GU Energy Gel can help reduce mental
fatigue and decrease muscle damage. Small
amounts of caffeine can enhance performance
by increasing focus and decreasing perceived
effort during exercise. As a general rule, Boulet
recommends taking one to two 100-calorie gels
per hour with water, as well as consuming a
21-ounce bottle of sports drink to maintain ideal
hydration status (a 21-ounce bottle of GU Brew
has 70 calories and 250 mg of sodium). Within
30 minutes of completing a training session or
race, focusing on reparation and restoration is
imperative. Consume a recovery drink with a
quality protein source that will help to inhibit
muscle tissue breakdown and encourage muscle
tissue build-up, as well as carbohydrates to
replenish your glycogen stores. This is critical to
being able to start your next training session rejuvenated and in a recovered state, Boulet says.
On race day, youll have the option to use
nutrition products supplied on course or to carry
your ownin water bottles or a bento box on the
bike and in a hydration belt, handheld bottle or
your tri kits pockets on the run. In general, the
more liquid a fuel source (think carbohydrate

Kim Schwabenbauer, a registered dietitian and

professional triathlete, stresses the importance
of proper nutrition 24/7 to support an athletic
lifestyle. The body cant be expected to perform
at its peak day in and day out without proper
hydration and nutrition, Schwabenbauer says.
Good nutritional choices involve forethought,
planning and preparation, just like preparing
your gym bag or equipment before a big day of
training. Her expert advice for fueling right?
Shop the perimeter of the grocery store for
minimally processed food, learn simple cooking
preparations that retain nutrients without adding
extra saturated fats such as steaming, broiling,
baking or grilling, pay attention to your fluid and
food intake in relation to how you feel throughout the day, and after workouts of an hour or
more in length, make sure to consume a mix of
carbohydrates and protein such as chocolate
milk, a peanut butter and jelly sandwich or protein and fruit smoothie.
Schwabenbauer recommends eating lean protein
throughout the day, such as eggs or Greek yogurt for breakfast, nitrate-free deli meats, tuna or
hummus at lunch and lean beef, turkey, chicken
or tofu and beans for dinner. Carbohydratesthe
No. 1 fuel source for endurance athletesshould
make up a quarter of your plate at each meal (think
whole-grain bread, cereal, oatmeal, wild rice, quinoa, barley or whole-grain pasta). Include healthy
fats for satiety such as avocado, olive oil, nuts,
olives or peanut butter, and aim for four servings
each of fruits and vegetables plus lowfat dairy to
round out a high-quality nutrition plan. Athletes
should include 5060 percent of their total dietary
intake as carbohydrates, 1520 percent as protein
and 2035 percent as fat depending on the time of
year, preferred choices and their phase of training,
Schwabenbauer says. Focus less on the quantity
of food you are eating and more on the quality of
your food. If the quality improves, the content will
adjust accordingly and youll consume more antioxidants, feel fuller and have more energy, which
all supports your ability to swim, bike, run and be
healthy!

iring a triathlon coach is an incredible benefit

for those who can afford it (monthly fees vary
widely depending on the level of coaching
and experience level, but are typically $100+ per
month). The upsides to having a coach are numerous, including individualized training plans,
performance analysis, feedback, encouragement
andperhaps most importantlyadvice on
when to back off and how to adjust for bumps
in the road such as injury, illness or unforeseen
scheduling conflicts. Dont despair if you cant
afford a coach, however. Youll glean similar (if
not quite as individualized) support and advice
from clubs, teams, group training programs,
mentors and individual training partners. Theres
also a wealth of triathlon information available
online, in books or in magazines (look for an
extensive archive of workouts and advice at
Triathlete.com). Consider splurging on a training
camp (a long weekend or a full week in an
endurance-oriented locale) as a great way to kickstart your season, as well as to meet new friends
and training partners. You may even find that the
expert leading the camp is someone youll want
to hire as a one-on-one coach down the road.

GOOD
TO KNOW
As a beginner triathlete, consider
it mandatory to
master basic bike
maintenance skills
such as changing
a flat tire and
minor derailleur
adjustments.
Many cycling
retailers or community education
programs offer
bike maintenance
classes, providing
an invaluable and
simple-to-learn
skill set to keep
you from being
stranded during
training or a race.

BEST
RACES FOR
BEGINNERS

Now that youre

armed with everything
you need to know
for your first triathlon,
the next step is to
actually sign up. We
polled our readers
for the best triathlons
for beginnersvisit
Triathlete.com/
Beginnerraces to

find the right first race

for you.

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transition talk:

SPEED TACTICS
FOR T1 AND T2

Begin removing your wetsuit

as youre exiting the swim,
pulling it down to your waist while
youre running. Pull off your cap
and goggles, but be sure not to
drop them for risk of a gear abandonment penalty.

We asked the pros to give us their best advice for getting

through both transitions without wasting time.
Angela Naeth
Make it as simple as possible. For
T1 focus on three things in order:
wetsuit off, helmet/glasses and
shoes. Bombarding your transition
with extra towels and gear will only
make it more difficult to focus on the
three simple tasks. If it is cold, an
additional task of putting on a vest
makes sense.
Mirinda Carfrae
Run through the flow of transition in
your mind multiple times before you
start the race. Once you have been
there in your mind it will become
second nature during the race.

Andy Potts
Keep it smooth. It can be hard to
perform fine motor skill movements
with your heart beating like a jackhammer, so try to focus on calming
your breathing and being deliberate
and efficient. Smooth is fast.

Sarah Haskins
Find the most efficient route to your
spot from the swim, returning in from
the bike and exiting transition to the
run. It is a horrible feeling to be lost
in the transition area, not to mention
that you will be losing time! Try practicing the day before or prior to race
startwhenever transition is marked
and set up.
Linsey Corbin
For Ironman races I like to put my
nutrition in a Ziploc baggie [for T2]:
salt tabs and 3-5 CLIF gels. Rather
than sorting through piles of stuff
in the change tent, I just grab my
Ziploc baggie and get going on my
run. Once I settle into my pace I can
open up the baggie and put a few
gels in pockets and organize myself
a bit.

TRANSITION BAG CHECKLIST

When you arrive at

your bike, remove the
remainder of your wetsuit,
put on your helmet and
glasses, then your bike
shoes (depending on your
comfort level with the flying
mount, your bike shoes
may already be clipped into
your pedals). Dont forget
your race number belt if the
race requires you to wear it
for the bike leg (check the
athlete information packet
for this rule).

Get on your bike at the designated mount line, or perform

a flying mount if youve practiced
this helpful transition skill. For a
video tutorial, go to Triathlete.com/
flyingmount.

ILLUSTR ATION BY OLIVER BAKER

Cameron Dye
Practice your transitions. It seems
obvious, but during the race is not
the time to try your first-ever flying
mount, or put on your cycling shoes
while riding. Practice your transitions
during workouts leading up to the
race so that you know what you
need, and have a plan for both T1
and T2.

Alicia Kaye
Put your run shoes on the side of the
bike that you run with your bike on in
T2. I run on the left side of my bike,
because I like to push the bike with
my right hand. So in T2 my shoes are
on the left side of my small transition
area. This way I dont have to take
the extra 3 seconds to get to the
other side of my bike to access my
shoes. Every second counts!

Coming into T2, dismount at the designated line

and run with your bike to your transition spot
(rehearse your route in and out of both transitions
before the race). Leave your helmet strapped until you
have racked your bike. Quickly swap your shoes, and
grab your race belt, hat and any necessary nutrition, and
run out of T2 while you are putting on your race belt and
stashing your nutrition into your pockets.

PRE-RACE/SWIM
Race kit (aka
triathlon suit)
Wetsuit
Swim cap (usually
provided by the race)
Goggles (bring tinted
goggles for sunny
conditions, and its
a good idea to have
an extra pair in your
bag)
Timing chip and strap
Skin lubricant, such
as Body Glide (slather any spot that
might be irritated by
a seam or by skinon-skin rubbing; pay
special attention to
your neck if wearing
a wetsuit)
Sunscreen
Warm-up clothes
Pump
Pre-race nutrition
Latex or light cotton
gloves (prevents
micro-tears when
pulling on your wetsuit from fingernails
or too-hard pulling)

Plastic bags or old

socks (put on your
foot to help pull your
wetsuit on)
Lip balm
T1/BIKE
Small towel (helpful
to dry off feet)
Bike shoes
Bike helmet
Water bottle with
sports drink or
water, plus any other
on-the-bike nutrition
Sunglasses
Flat kit (on bike)
T2/RUN
Race belt and bib
Nutrition/hydration
Run shoes
Elastic shoelaces
(to save time by not
tying your shoes)
Socks (if wearing)
Hat or visor
POST-RACE
Protein-rich snack
Dry clothes and flipflops

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