Introduction to Triathlon

1. A triathlon is a multi-sport endurance event consisting of swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed “transitions” between the individual swim, bike, and run components.Because all three events are endurance sports, nearly all of triathlon training is cardiovascular exercise. In addition, since triathletes must train for three different disciplines, they tend to have more balanced whole-body muscular development than pure cyclists or runners, whose training emphasizes only a subset of their musculature.

2. Distances can vary but there are four main race types with Sprint and Olympic being the most popular.

• • Sprint – 750m swim, 20k bike, 5k run
  • Intermediate/Standard Distance known as Olympic – 1500m swim, 40k bike, 10k run
  • The Medium Course known as a Half Ironman – 1900m run, 90k bike, 21.1k run.
  • Ultra Distance known as Ironman – 3800m swim, 180k bike, 42.2k run

3. A Duathlon is also a multi sport event comprising of a run and cycle and then a run again, which again can vary in distance.

4. An Aquathon is another variety of event comprising of a swim and then a run, which can also vary in distance.

5.What equipment do I need for my first triathlon? You will need a triathlon wetsuit if you plan to do triathlons involving open water swimming. A swim cap and goggles. You will also need a bike (preferably a racer bike but any bike will do), a bike helmet, triathlon shorts and a triathlon top or other top that you can wear on the bike and run section.

One tip I would give is to invest in a pair of triathlon shorts as they can double up a swimwear and also cycling shorts with some padding that gives comfort on the bike without weighing you down in the swim. You can also run in them which means you don’t have to change clothes after each discipline.

A full one-piece or a two piece triathlon are a good investment if you plan to get into triathlon.

6. How do I train for a triathlon? There is no hard and fast rules for training to complete a triathlon. The easiest option is to join a club where there will usually be scheduled swimming, cycling and running classes and/or sessions. Each Club has a variety of levels of triathletes in it and although it will seem as if everyone has been doing triathlon for years the reality is that many members are also new. So depending on your level of fitness or experience there will usually be a group of members that will be at the same level as you. A lot can be learned from the other members in the Club, especially the experienced club members relating to technique, nutrition, encouragement etc.

If you are already a member of a running club or a cycling club or a swim club you are a third of the way to being a triathlete!

7. What is a Brick? The effect of switching from swimming to cycling to running can be profound. First-time triathletes are often astonished at their muscle weakness which may be caused by lactate accumulation. You may find that you suffer from a strange and sometimes painful sensation in your thighs just a few hundred yards into the run and that you will have to run at a much slower pace than you would be accustomed to in training. Triathletes train for this phenomenon through workouts known as “Bricks”: A Brick is a back-to-back workout involving two disciplines, most commonly cycling and running.

8. Where do I find out what events are on and where? Triathlon Ireland website publishes a list of all the races taking place for the calendar year on its website. Triathlon Ireland

Generally, participation in a triathlon requires athletes to register and sign up in advance of the actual race. After registration the racers are provided a race number, colored swim cap, and, if the event is being electronically timed, a timing band which you put on your ankle. Athletes will either be provided or briefed on details of the course, rules, and any problems to look out for (road conditions, closures, traffic lights, aid stations) on the day of the event.

The applications are mostly online and usually fill up very quickly so you need to decide which events you want to do and sign up as soon as you can. Some events fill up in a matter of hours. You don’t have to be a member of Triathlon Ireland to race but if you are not a member then you will have to buy a One Day Licence (€15) from Triathlon Ireland in order to be allowed to take part in the event. This will be included in the race application.

Results are usually posted on official websites and will show for each triathlete his/her swim time; cycle time (with transitions included); run time; and total time.

9. I would like to try a Triathlon but I am not that fit – how much training is needed? This is a difficult question to answer. It is recommended that you do training for each event giving time as your lifestyle and work commitments will allow. Our Club has weekly swim lessons at various times during the year as well as track running sessions and also regular cycle sessions. You will find more details of these session in our [ ] Section. The benefit of attending these sessions is that you complete training while in the company of other members of the Club which hopefully will make the training more fun!

As for your fitness, all levels are catered for so if you are a beginner you will find yourself improving week by week so that by the time your event comes around you should feel confident about completing the course and also perhaps enjoying the experience

10.I have completed one or two triathlons but now I want to improve my time so what do I do? Two words – Kit and Training! There are plenty of good shops out there selling good bikes and wet-suits and every other conceivable piece of kit you can imagine. However equipment can be expensive so look around and talk to other members of the Club for advice before buying. Here are some tips for your equipment choices:

• A good quality pair of runners.
• Good quality road bike with good (adjustable) clips on tri-bars or a tri-bike.
• Clip in shoes and pedals.
• Good light bike wheels.
• Triathlon shorts and top or an all-in-one piece.
• Good quality triathlon wetsuit (e.g. Orca, Blue Seventy, Snugg etc)
• Goggles.

11.Cycling Tips Once you have your Kit then it is just a matter of getting out there and training. The most important part for anyone starting out is to cycle the distance you want to race and beyond. For sprint races try getting up to doing 30km-40km spins. For your first Olympic distance work up to 60km spins. You should be tired at the end of the cycle but not exhausted. Perhaps try a completing a ‘Brick’ at the end of the run by doing a run.

12.Swimming Tips Save your legs with good swim technique and keep your leg strength for the cycle and the run. You can save time taking off your wet-suit by using the run from the water to the transition area to unzip your wet-suit by pulling on the cord. Then undo the Velcro patch and take each arm out of the suit brining it down to your waist. By the time you reach transition your suit will be half way off you and should some off in one fluid motion. Some people use ‘Ultra Glide’ and such products to help the process.

13. Running Tips Start off gently with runs of varying lengths depending on your level of fitness. Give yourself 8-12 weeks to build up your base. Having a good base means being able to run while holding a conversation comfortably. Off –road running or hill running are a great way to improve your leg strength and also helps to avoid getting injured.A good tip to improve your running technique is to improve your stride rate or cadence. Elite runners run at a stride rate of 180-190 steps per minute. To find out your stride rate count the number of steps you take with your right foot during 15 seconds. Multiply by two then multiply by four to get the number of steps per minute. You will get close to 180.To increase your stride rate you need to learn to take your steps quicker. It is a bit hard to explain, but it should feel like you take lighter steps. Baby steps. Try to run as if you are not allowed to touch the ground

14.What would you eat the morning of a race? It depends on the person. A light breakfast is best like fruit and porridge.