Race Tips For Newbies by Andie What do I wear? If you are new to triathlon, most likely your first race will be a Sprint (typically 1/2 mile swim, 12-15 mile bike, 5k run) or Olympic Distance (1 mile swim, 25 mile bike, 10k run) triathlon. The good news with both of these races is that you probably will not have to change your clothes during the race. The type of clothing worn during a sprint or Olympic distance race really depends on personal preference and your own level of modesty. Some people will do the entire race wearing a swimsuit…or you may prefer to get a tri-suit. There are many styles to choose from. A tri-suit will have slight padding in the shorts to allow for a more comfortable bike, while still allowing you to swim without being encumbered by a diaper-like feel. About the swim…If your race allows wetsuits, you may want to wear this over your tri-suit. Many people enjoy wearing a wetsuit because of the slight buoyancy that they provide, as well as the extra warmth. Styles range from a “quickjohn” (sleeveless and coverage to the knee) to a “farmer john” (sleeveless and coverage to the ankle) to “full” (full sleeves and coverage to the ankle). If you are not ready to invest in a wetsuit (prices for a new suit range from $250-$500), many local tri shops offer rentals at a reasonable price. Don't forget your goggles for the swim! If you are new to the sport and not ready to overhaul your wardrobe, it is perfectly feasible to do a race using gear you probably already have. You would simply do the swim in your regular training swimsuit, and at transition either just hop on your bike as-is, or pull a pair of bike shorts over your suit. Then for the run, you can either continue in your bike shorts or pull those off and throw on some running shorts. Transition Areas On race morning, you will arrive to the transition area to rack your bike and set up your gear. We've created a handy checklist to help you with your packing…click here to view it! We recommend that you bring either a brightly colored towel that is easy to spot, or perhaps a helium balloon to tie to the bike rack so you can find your things right away when you come out of the water. Many of us can tell stories about being so pumped up after our swim or bike that we have lost our stuff in transition! It sounds crazy, but it's easy to do. If it happens to you, don't panic-volunteers are on hand to help you-but do yourself a favor and make your spot easier to see!! The bike racks will be numbered…rack your bike in the area that corresponds to your race number, and try not to take up too much space. Also make sure that you are not blocking other people from getting their bike out. These areas can get really tight, and you don't want to risk injuring yourself or someone else with wayward gear! What do I eat? Hopefully by the time you get to the start, you will know which foods work for you while you are moving. Make sure you practice eating on the bike and while running before you get to the starting line! This takes some getting used to, so plan ahead and schedule a few practice runs so there are no surprises. Some people tolerate solid food during races, and some don't. Some suggestions of easy-to-digest solid snacks to leave in transition would be bananas, Luna Bars, and pretzels. If you cannot tolerate solid food while you are moving, be sure to have something solid in the morning well before the race. You will want something solid in your stomach while you are out on the course! During the race, you may opt for a liquid-only nutrition plan (Gatorade, Cytomax, Endurox, etc.). Other people find that gels such as Clif Shots work superbly well. General Etiquette Hints Swim We're not going to lie. Swimming in open water takes getting used to. So does swimming in a group. You are going to have contact with other swimmers…don't be alarmed if someone bumps into you, and don't feel bad if you run into someone else. If you are nervous about the swim, it may help to begin toward the back of your “wave” (the group of people you are starting with), and off to the side. The course will be marked with floating buoys, and you will need to swim around these as you make your way through the swim. Learn to “site” the buoy by popping your head out of the water to look ahead while you are swimming. You can practice this in a pool beforehand so you are more comfortable with this on raceday. Have a “fallback” stroke. If you are a new swimmer, swimming _ mile can be very tiring, indeed! While freestyle is the most efficient stroke, don't be afraid to sidestroke, breaststroke or even doggy paddle if you get tired. The goal is to finish, and there are other ways to keep moving forward and changing up the stroke is one way to prolong your fatigue. Bike You're out of the water!! Congratulations! OK, first and foremost, don't even think about getting on your bike without your helmet. Races are very strict about this, and rightfully so. Also, make sure that you don't have any loose clothing (workout pants, shoelaces) while you are on this bike, as this can be a recipe for disaster. You will want to stay as far to the right as possible, without riding too closely behind the person in front of you. If you are within 2 bike lengths of the person in front of you, this is considered “drafting” and you will get a penalty if you are caught. People always pass on the left on the bike (and technically on the run as well)…so if you need to pass someone, a courteous “on your left” before you overtake them is the proper warning. Run You're almost done. When you get off the bike, don't be surprised if your legs feel heavy, slow or even a little numb. This is normal, and it will go away. Walk if you have to, or start off with a slow “shuffle” until you get your stride back and can run at your normal pace. If you need to stop at the water stops, make sure you do not stop in the middle of the path, as some runners will want to run straight through. It is best to pull to the side to avoid blocking the area. Likewise, as you come into the finish remember to keep moving through the finish line to allow other triathletes to have the same glorious finish. Finish lines get congested very easily if you stop shortly after crossing the line. A volunteer will likely take your timing chip and give you your finisher's medal…find your friends/family and call yourself a triathlete!!