7 First Triathlon Race Day Tips

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Let’s say you’ve run a few 5Ks and now you’re looking for a new goal that’s challenging but attainable. A triathlon might be just what you need. Like running races, triathlons can vary in distance and difficulty, so don’t be intimidated just because you’ve watched the Ironman World Championship. Triathlons come in all shapes and sizes and are a great “next step” in your athletic adventure.

In most cases, if you can run a 5K, then with the right training you can finish a triathlon. Below we break down the basics of going from a runner to a triathlete.

Triathlon Distances

Triathlon events range in distance from so-called “super sprint” (typically a 0.5K swim, 10K ride, and 1.5K run), up to a “sprint” (0.75K, 20K, 5K), Olympic or “international distance” (1500m, 40K, 10K), to half-iron or 70.3 (1.2mi., 56mi., 13.1mi.), iron-distance (2.4mi., 112mi., 26.2mi.), and even beyond.

Pick Your Event

At the risk of stating the obvious, for most people going from runner to triathlete the best approach is to start small—both in terms of distance and the size of the race.

Find a local race that doesn’t require travel and doesn’t have a big field. A smaller race will have a more relaxed atmosphere, with fewer complicated processes, and a less crowded swim.

Hit the Shops or go Online

While triathlon lacks the simplicity of running when it comes to equipment, you also don’t need to buy all the newest, latest, and greatest for your first triathlon race. You will need some new gear for cycling and swimming, but don’t feel the need to go overboard: You don’t need a state-of-the-art tri bike and every imaginable aerodynamic accessory for your debut.

Unlike running, you can’t just head out the door and swim anywhere you want, so first, you’ll need to find a pool that’s appropriate for lap swimming. Be sure it has hours that accommodate your schedule, and find out how long the pool is for each lap—this will help you with your workouts and not all pools are the same.

Quick Tips for Going from Runner to Triathlete

You’re doing one race—not three different ones. Everything is connected. Sure, you can kick a little harder and maybe go a little faster, but at what price? Similarly, there’s no sense in overdoing it on the bike to pick up 30 seconds if it’s going to cost you a minute because your legs are cooked. Doing “brick” workouts—workouts that go from bike to run—are a good way to get your legs acclimated to running off the bike, but regardless of how accustomed to it you are, it’s important to pace yourself appropriately on the bike, and did you check the tyre pressure before you put your bike in transition, it can make a big difference to your ride and time.
Aim to be as self-sufficient as possible during the race. There’s nothing more frustrating than swimming along in the wake of the athlete in front of you, only to find that they have taken you 45 degrees off course. Practice your sighting in training and do it when racing.
Get to know your bike and how to do basic quick repairs like fixing a puncture. If you have the misfortune to suffer a major mechanical issue during the race, you’ll have to call it a day, but carrying a few basic tools can help salvage your race if you have a puncture, brake rub, or other relatively minor issues.
Of course, a triathlon can feel a little overwhelming compared to running, but it can also be hugely rewarding. Because of the nature of the sport, it can help you become a more well-rounded athlete and train more without as much risk of overuse injuries. Plus, many injuries that might sidetrack you as a runner still allow you to swim and/or ride. All told, triathlon is a challenging but rewarding sport that you can do at any age.
Finally, think about the advantage you have coming from a running background. After the initial leg, the strong swimmers’ best discipline is behind them. A strong rider always has to hold off a little since they know the run is coming. But as a runner, when everyone else is tired, you get to finish with your strongest event. There’s an old encouraging triathlon quote that pros used to use: “Swim for the show, run for dough!”

Tips for before you start training

Choose the right distance

A triathlon is a race comprising three different disciplines – swimming, biking, and running (in that order). There are different distance triathlons, so you can pick one that you feel would be a good challenge but a feasible goal to start with!

Sprint distance: 1/4 to 1/2 mile swim; 10 to 15 mile bike ride; 3.1 mile (5K) run
Olympic distance: 0.9-mile swim; 24.8-mile bike (40K), 6.2 miles (10K) run
Half ironman: 1.2-mile swim, 56-mile bike ride, 13.1 miles (half marathon) run
Ironman: 2.4-mile swim, 112-mile bike ride, 26.2 miles (marathon) run

Sign up for a race

Don’t wait around and debate about signing up someday. Choose a race that gives you enough time to train, of course – but put the money down and signs up now so that you’re committed. Yes, it can feel scary, but you’ve got this!

Keep in mind the timing of your race and how that will play into your training. For example, if you choose a season opener race in New England in late May, that means you’re going to need to find somewhere to swim in February, March, and April.

Obviously, up here in the Northeast, that means swimming indoors – so think about if you have somewhere to swim available during that time.

On the flip side, signing up for a September race in New England means that you can swim in open water to train, but also means you’re doing you’re run training in the height of summer. Any option can work, just think about your personal preferences and goals.

If you intend to race in the USA, when you sign up for a race, you’ll pay the race registration fee and then you’ll also pay a fee for USA Triathlon (USAT) membership. You don’t have to sign up for a whole year; you can do a 1-day membership if that’s the only race you’re doing right now. This is normal in every triathlon race and it’s not a way for the race directors to scam you or anything; it comes with the territory of triathlon racing.

Look for a good training plan or coach

Most beginners will probably be choosing a sprint distance triathlon as their first event, or possibly an Olympic. For these races, especially a sprint distance, you can feasibly train for them in around 10-20 weeks (possibly more or less depending on your current fitness level.

If you need some accountability and a more customized plan, look for a coach that can help with individualized advice. Coaches are great for keeping you on track, helping you troubleshoot tough workouts, and motivating you throughout the process! I recommend looking for coaches that are USAT certified.

7 First Triathlon Race Day Tips

1. Fuel right

Before your race, be sure to eat a carb-rich breakfast that you know sits well in your stomach. Eating carbohydrates on race day morning will help fuel your body for the upcoming challenge. Avoid excessive amounts of fat or fibre before the race, as this can lead you rushing to a porta-potty mid-event.

Now is not the time to try a new food; stick with the tried-and-true options you love. My personal favourite is a bagel with a little cream cheese, but do whatever you know and love. Other ideas include:

Toast with a little peanut butter, honey, and bananas
Smoothie with fruit and yoghurt
Quinoa or rice with poached eggs
Pancakes with fruit and syrup
Sweet potato with a little nut butter and raisins

During the race itself, you may want to have a sports drink on the bike to sip according to thirst, and possibly a gel or another fuel source for the run, depending on the length of the event.

Sprint distance triathlons are relatively short so not much fuel is needed during the event; Olympic or longer races will require some fueling. For either race though, a sports drink or electrolyte drink can be useful on hot days for proper hydration.

2. Check in and set up transition

When you get to the race, you’ll check in (if you haven’t done it in advance) and get your race numbers. Attach your race numbers to your bike, and helmet, and either to a race belt that can be put on over your clothes or to the shirt that you’ll wear for the bike/run.

Most races also do body marking, where a volunteer will use a marker to write your race number on your upper arms, as well as your age on your calf. Depending on the race, your race number may also be written on your thigh as well.

Some races will use temporary tattoos instead of markers. After you’ve gotten body marking done, you can go ahead and set up your transition area.

When you get to the transition area, bike racks will usually be assigned by ranges of race numbers. Find your assigned row. Sometimes each row will have the numbers on the rack – if that’s the case, just find your number and set it up there.

If the numbers are just grouped though (i.e. this row for #65-70), then try to get a spot on the end of the racks. This trick makes it easier to spot your bike and you’ll likely have a little more space to set up transitions.

3. Get in a pre-race swim when possible

Most races allow athletes a little time before the start to get in the water. This usually closes down about 5-30 minutes before the race itself starts. The closer you can get to race time, the better, but obviously, it depends on the race logistics.

This doesn’t have to be a full-out practice swimming session, but it’s helpful to get into the water and just move your body a little. If the water is cold, try to dunk your head a few times as close to the race start as you can. This helps combat the breathless feeling that sometimes comes with swimming in cold water.

4. Start the swim in the right spot

For your first triathlon, the mass swim start can feel a little nerve-wracking. Here’s the trick to help – seed yourself in the back corner on the side furthest from the buoys. For example, if you’re swimming in a loop where you’re passing buoys on your left, start in the back on the right.

This reduces the risk of getting kicked or hit when everyone starts swimming. The few seconds you might lose by being in the back are minimal compared to the comfort of having a little extra space.

5. Don’t freak out

Even athletes that have prepared in open water can start to get nervous during the race itself. This can lead to anxiety that makes it feel like you can’t catch your breath.

If you find yourself struggling in the water, go ahead and Froggie swims with your head above water for a few minutes. Or flip onto your back and just float for a second while you breathe. Or hold onto a kayak for a minute and let yourself calm down.

Don’t worry about what anyone else is doing or your pace, just focus on doing whatever you need to to get your breathing under control. Once it is, go ahead and resume a slow freestyle stroke.

6. Remember the rules

As you get into the bike and run portion of the triathlon, there are two rules that people often forget – so they’re worth a reminder:

No drafting on the bike – In most triathlon races in the US, it’s “illegal” to draft on the bike – aka ride right behind someone, so that it’s easier for you since they are taking on the air resistance. You need to leave about 3 bike lengths between you and the rider in front of you. If you know you can speed up, go ahead and pass them on their left within 15 seconds.
No headphones – There are no headphones allowed on both the bike and run portions.

7. Have fun

Last but not least – have fun. Triathlon is meant to be fun and enjoyable, and generally, the community of triathletes is incredibly supportive of beginners. Focus on your enjoyment of the race as you’re going, of course pushing yourself just a little. The feeling of crossing that finish line will be amazing.