10 TIPS FOR YOUR FIRST TRIATHLON

Have you decided that you want to get into this world? If the Ocean Lava is your first Triathlon, CONGRATULATIONS, but I warn you it’s highly addictive. It is also probable that you have already taken this first step, that you have done some other test, but you are not yet an experienced triathlete and these lines can help you in something.

We are going to see some aspects that, although simple, we must consider before, during and after our first triathlon.

1.- Choose the test
It looks like a perogrullo, right? Is not always that way. Sometimes we choose our first test because of the geographical proximity, because it makes a friend, because our company is one of the sponsors … for many reasons that sometimes are not the most indicated for this decision.
The test must fit me, my condition and abilities. When walking we can not take the third step, before the second or the first, and here it should be the same.
It is not necessary to start for long distances. Enjoy more affordable triathlons to your conditions and from there you will progress as far as you plan to arrive.

2.- Prepare the test

We have already decided we want to compete in the Ocean Lava , and now what? It’s not just waiting for the big day to arrive, you have to move.
Ideally, and given the complexity of this sport that encompasses 3 different disciplines, it would be that you turn to a specialized trainer who accompanies you in this way.

We must take the test to know the requirements that I require, such as distance in each discipline, place where it develops (river / sea, plain / mountain, asphalt / lane,), and from here focus my preparation to meet those needs .

In addition to the physical preparation you will have to have sufficient time to prepare and choose the material.

The first thing will be to know the clothing we will wear during the test. It is not mandatory, but the most normal thing is to wear a monkey, diver or tritraje.

Also as a common material it is advisable to make a backbone since it should be regulated in the back in the cycling sector and in the front in the race, in addition to saving us to bore our clothes.

  • Depending on the distance and the climatic conditions I can opt for a diver or 2 pieces.
  • We must take into account regulatory aspects regarding the choice of clothing such as the name to be screen printed (in certain championships it is mandatory that it be the surname), the type of sleeve (it is not allowed the use of sleeves except at Olympic or higher distances)

– Swimming :
* As they are usually on the outside, I must consider the possibility of having polarized glasses that minimize the uncomfortable effects of the sun.
* If it is possible that the use of the neoprene is permitted or even mandatory, I must make myself with one and have tried to swim before. The sensations are very different, and both putting it off and taking it require a little rehearsal if you do not want to see it trapped inside it.

– Cycling:
* I must take into account the regulations to avoid unpleasant surprises. The regulation on material in the cycling sector can be quite severe and prohibit some characteristics that can not be solved on the day of the test (types of wheel, disc brakes, handlebar …)
* The helmet will depend on the type of test you enroll. It must be an approved helmet, in any case, but if the test is with drafting allowed (I can roll in groups) certain types of aerodynamic helmets will not be allowed.
* It is good that you wear glasses to avoid glare in addition to the entry of particles in the eyes

– Career:
* Especially the choice of sneaker. In addition to taking into account the particularities of the terrain that can condition us by a type of footwear and sole, we will take into consideration our own characteristics (weight, tread, drop able to withstand,)
All material must be checked and tested before the competition. I can not leave anything to start on the day of the competition, because I risk that it does not work well or not that it does not fit and is uncomfortable.
Very careful also with the misalignments for the transport, especially of the bicycle. The ideal is to test it before leaving it in the pits to make sure that it is as we left the last training.

3.- Plan your diet
It is a factor to take into account as you will know, and that like the above I can not leave to improvisation if I do not want to have a bad time.

Do not take food or products that you are not normally accustomed to drinking (coffee, gels, …) that can play a trick on day D.

Always be clear when and what you will eat before, during and after the test.

4.- No rush on the day of the test

Try to arrive with plenty of time to your first competition. Familiarize yourself with the route, especially with those more conflicting parts that are usually the boxes and roadside (assembly and dismantling lines, exits with slopes or with technical requirements …)

Before entering the pits you must have put the dorsal (adhesive in most cases) in bicycle and helmet.

Certain tests recommend that the stickers go in specific areas and places, so you should keep that in mind.

Leave your material placed in the best way to lose the minimum possible time, and always following the regulations and judges.

Memorize your place in the pits, and where you will find it both in the arrival of swimming and in the arrival of the bicycle sector. It would not be the first time we see athletes running around the pit area looking for their material.

5.- Swimming Sector

Before you start, make sure the tour is clear. Avista where the buoys are and be clear which side I have to leave them. Here it will depend on your swimming level, but if it is not very good, or if you are not used to swimming in a group, stay on one side and try to avoid the aggravations that form in the middle of the pack.

6.- T1

Once out of the water, I run to the pit area to find my stuff. If you have a basket, you have to know that all the material used must remain inside it, so in this case hat and glasses must end inside the basket. In case of wearing neoprene it should also be inside the basket, although the regulation specifies that at least a part of it should remain inside, because sometimes the baskets (if any) are too small.

Before touching the bike you must have the helmet on and fastened (you can not ride in the pits with the chin strap unbuttoned).

If you plan to use the cycling glasses for the racing sector, place the glasses under the helmet tapes, so that when you take it off when you take it off you do not have to take your glasses off as well.

You will see people leaving their slippers on the pedal and that they also fasten the back of the tires and then climb up quickly. If you have not trained him, it is not the time to experiment. Either put your sneakers on and walk with them to the assembly line (beware of the slippers and slippers sometimes slip), or see them in your hand until you pass this line and step away on one side to put them on and So avoid the reach of other athletes who do not expect you to stop.

7.- Cycling Sector

As we had checked the exit of the same, we will have a suitable development to not lose time (there may be a slope just out, or several curves or roundabouts that do not allow me to catch too much speed)

If you know how to roll in a group, try to find one. If you see that you can not reach the front group, sometimes it is preferable to lose a few seconds and let yourself be reached by a group from behind.

If you’re not used to group shooting, be careful. Go at your pace and make your career. It regulates in the efforts and especially much care with the abrupt curves, changes of direction and roundabouts where you can agree with more participants.

8.- T2

You should get off the bike before passing the line of dismantling. You will not be able to remove or unfasten the helmet until you have placed the bicycle in the holder.

Remember, helmet and bicycle shoes (if you have not left them hooked on the pedals) have to remain inside the basket.

Turn your dorsal back on the front and … run !! You should know the routes inside the pit area, so keep in mind that there may be a clearing hall, do not skip it.

9 .- Sector Career on foot

In this sector the most important thing is that you have or know a career pacing (know the rhythms you have to run). Feelings in the legs after coming from the bike may make us leave too fast and we end up paying soon.

Professional athletes have faster rhythms at the beginning and end of the test, stabilizing in the central part of the test, but in more novice athletes it is preferable to start from less to more. You have to know that the race rhythms are not the same as when you only have a career training since you already bring the fatigue of the previous disciplines.

10.- Competition Post

Take some time and enjoy what you have achieved, but … since you cross the finish you should start preparing the next competition or the next training, so our biggest concern should be to recover the best possible.

Every time it is less strange to see cyclists who after stages of 5 or 6 hours, they are dedicated to realize later some minutes of roller, what happens ?, have not they had enough? Yes, yes, I’m sure they even had enough, but we should take the example and after our competition make gentle trotting for about 5 minutes, to favor elimination of certain metabolites (like lactate).

Keep your food after competition is very important to meet the nutritional needs that our triathlon has generated.

Once at home analyze the competition to identify possible mistakes, strengths and remembers those feelings you’ve had, you’re sure to go in search of your computer to sign up for the next one.

Do you want more information? Write to us at comercial@nutrien3.com