Discovery Tri

There's nothing worse than feeling unprepared, so if you are a first time competitor or looking for advice on how to improve your performance,  carry on reading......  

The amount of kit you need for a triathlon is roughly the same as you need for a week's holiday - from big stuff, like your bike and wetsuit, down to little things like sunglasses and goggles. "I always write a list of what I need before race day,"

"I pack my bag the evening before, so everything is ready to go in the morning. This puts me in a relaxed state of mind."

Key items on your list -

Goggles x 2 pairs, swim hat, bright - towel, talc, shoes to wear for swimming area (as your trainers will be in transition) glide gel - if wet suite, or Vaseline.

Swim suite or tri-suite - race belt or safety pins. (Extra clothes if weather bad - bike top or wind proof, especially long bike races)

Bike - Helmet - spare tubes - tool kit -C02 gas - bike bottles - Bike Glasses.

Bike shoes or trainers. Race laces or Velcro trainers for quick Transition, Baseball Cap, Bike Glasses/Sun Glasses

All your nutrition required.  And dry clothes for afterwards.

Minimising your transition

Preparation and organisation are everything, particularly when it comes to transition, the switch from one discipline to the next, where you can save - or waste - precious time.

Transition is also the name of the area where you set up your equipment, and to which you return after each leg of the race. The swim-bike transition is known as T1; the bike-run as T2. Here's how to shave precious minutes off your time:

• When you rack your bike in T1, look for a landmark that will help you locate it afterwards.
• Check where you'll come in from the swim ("swim in"), where you'll leave transition on the bike ("bike out"), where you'll "bike in" and where you will "run out". If there's time, walk through it to get your bearings.

• "Set your kit out in the order you'll need it," "Work out which direction you'll be coming from after the swim, as this dictates which way round your bike and all your kit should be facing." (Handlebars should face towards you, so you can steer straight out of transition.)
• Wheel your bike by the saddle, not the handlebars, so the pedals don't bash your legs.
• Clip your bike shoes to your pedals and secure them with elastic bands, so you can just slip them on once you are riding.
• Leave your bike in an easy gear.
• Apply baby oil around your calves, ankles and forearms before you put your wetsuit on, to make getting it off easier. Or wear a tri suit - a one or two-piece outfit designed to be worn for the entire race.
• Start taking your wetsuit off as soon as you are out of the water.
• Undo your bike shoes as you approach the end of the bike ride and slip your feet out. Then dismount barefoot, so you can run swiftly back to transition.
• Use elastic laces in your running shoes so you can get them on quickly.

Nutrition

• Eat about three hours before the race, so your body will be at its optimum energy level.
• Start the race well hydrated by drinking little and often in the hours beforehand.
• Take two drinks bottles on the bike in case you drop one.
• Top up energy supplies during the race by carrying a sports drink and energy gels with you on the ride. (Adults only)

by Wendy Staines Head Coach. 
Please ask coaches for any advice on the above items with vary depending on Junior or Senior Races.