{"id":120,"date":"2026-10-19T10:10:44","date_gmt":"2026-10-19T10:10:44","guid":{"rendered":"https:\/\/galwaytriathlonclub.com\/?page_id=120"},"modified":"2026-10-19T10:44:41","modified_gmt":"2026-10-19T10:44:41","slug":"introduction-to-triathlon","status":"publish","type":"page","link":"https:\/\/galwaytriathlonclub.com\/?page_id=120","title":{"rendered":"Introduction to Triathlon"},"content":{"rendered":"<p><!-- 12: Galway Triathlon Club \/ Introduction to Triathlon \/ historical Wayback capture 20130419111618 --><br \/>\n<!-- User supplied source; text preserved. Historical read-only display, no live systems. --><br \/>\n<!-- External video iframe is actual source media, not a Wayback toolbar iframe. --><br \/>\n<!-- Site images use Archive CDN. Historic Flickr API feed replaced with nine archival club photos. --><\/p>\n\n\n<style>\n\/* Galway Triathlon Club \/ Introduction to Triathlon \/ 2013. 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.gtc-b-coaching-list>.gtc-b-paragraph{font-size:14px;font-weight:700}\n.gtc-intro-page .gtc-b-readonly-note{display:none}\n@media(max-width:780px){.gtc-intro-page .gtc-b-main-title{font-size:24px}\n.gtc-intro-page .gtc-b-exercise-table th,.gtc-intro-page .gtc-b-exercise-table td{padding:8px}}\n@media(max-width:540px){.gtc-intro-page .gtc-b-main-title{font-size:22px}\n.gtc-intro-page .gtc-b-article .gtc-b-source-photo{max-width:37%;width:125px;margin-right:10px}\n.gtc-intro-page .gtc-b-exercise-table{font-size:11px}\n.gtc-intro-page .gtc-b-exercise-table th,.gtc-intro-page .gtc-b-exercise-table td{padding:7px 6px}\n.gtc-intro-page .gtc-b-exercise-table .gtc-b-list-item{font-size:11px}}\n.gtc-intro-page .gtc-b-article .gtc-b-paragraph{line-height:1.7}\n<\/style>\n\n\n\n<div class=\"gtc-site gtc-intro-page\">\n<div class=\"gtc-shell\">\n<header class=\"gtc-header\">\n<div class=\"gtc-header-inner\">\n<div class=\"gtc-brand\">\n<figure class=\"wp-block-image size-full gtc-logo\"><img loading=\"lazy\" decoding=\"async\" width=\"669\" height=\"131\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/gt-logo-7.jpg\" alt=\"Galway Triathlon Club\" class=\"wp-image-123\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/gt-logo-7.jpg 669w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/gt-logo-7-300x59.jpg 300w\" sizes=\"auto, (max-width: 669px) 100vw, 669px\" \/><\/figure>\n\n\n\n<div class=\"gtc-site-title\">Galway Triathlon Club<\/div>\n<\/div>\n\n\n\n<nav class=\"gtc-navigation\">\n<div class=\"gtc-navigation-inner\">\n<nav class=\"gtc-live-nav\" aria-label=\"Galway Triathlon Club navigation\">\n<ul class=\"gtc-live-root\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/\">Home<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=17\">Forum<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Pre 2011 Forum Entries<\/span><\/li><\/ul><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=31\">The Club<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=45\">Joining the Club<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=59\">Club Sponsors<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=61\">Meet the Committee<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=75\">GTC Ironmen<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=89\">GTC News Archive<\/a><\/li><\/ul><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=91\">Training Schedule<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=118\">Coaching Corner<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=120\">Introduction to Triathlon<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=134\">Strength Training<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=148\">Nutrition<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=150\">Stretching<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=154\">Cycling<\/a><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling for Beginners<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling Techniques<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Mizen to Malin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Doolin Spin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Indoor 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subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Pre 2011 Forum Entries<\/span><\/li><\/ul><\/details><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=31\">The Club<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show The Club subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=45\">Joining the Club<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=59\">Club Sponsors<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=61\">Meet the Committee<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=75\">GTC Ironmen<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=89\">GTC News Archive<\/a><\/li><\/ul><\/details><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=91\">Training Schedule<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=118\">Coaching Corner<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show Coaching Corner subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=120\">Introduction to Triathlon<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=134\">Strength Training<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=148\">Nutrition<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=150\">Stretching<\/a><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=154\">Cycling<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show Cycling subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling for Beginners<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Cycling Techniques<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Mizen to Malin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Doolin Spin 2013<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Indoor Training<\/span><\/li><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">Bike Glossary<\/span><\/li><\/ul><\/details><\/li><li class=\"gtc-live-item\"><a class=\"gtc-live-link\" href=\"\/?page_id=116\">Swimming<\/a><details class=\"gtc-live-branch\"><summary aria-label=\"Show Swimming subpages\">\u25be<\/summary><ul class=\"gtc-live-sub\"><li class=\"gtc-live-item\"><span class=\"gtc-live-link gtc-live-disabled\">JellyFish-o-Meter<\/span><\/li><\/ul><\/details><\/li><\/ul><\/details><\/li><li 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class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Training Schedule<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-menu-current gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">Coaching Corner<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item gtc-menu-current\">\n<span class=\"gtc-nav-label\">Introduction to Triathlon<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Strength Training<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Nutrition<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Stretching<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-menu-item gtc-has-children\">\n<details class=\"gtc-menu-branch\">\n<summary class=\"gtc-nav-label\">Cycling<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Cycling for Beginners<\/span>\n<\/li>\n\n\n\n<li 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Us<\/summary>\n\n\n\n<ul class=\"gtc-submenu\">\n<li class=\"gtc-menu-item\">\n<span class=\"gtc-nav-label\">Join the Club<\/span>\n<\/li>\n<\/ul>\n<\/details>\n<\/li>\n<\/ul>\n<\/details>\n\n\n\n<div class=\"gtc-search-stub\" aria-label=\"Archive search (not connected)\">\n<span class=\"gtc-search-placeholder\">Search&#8230;<\/span>\n\n\n\n<span class=\"gtc-search-glass\">\u2315<\/span>\n<\/div>\n<\/div>\n<\/nav>\n<\/div>\n<\/header>\n\n\n\n<div class=\"gtc-content-layout\">\n<main class=\"gtc-main gtc-b-main\">\n<article class=\"gtc-b-article\">\n<h1 class=\"gtc-b-main-title\">\n<span class=\"gtc-b-text\">Introduction to Triathlon<\/span>\n<\/h1>\n\n\n\n<div class=\"gtc-b-paragraph-with-photo\">\n<figure class=\"wp-block-image size-full gtc-b-source-photo\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20130419111618im_\/http:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2011\/01\/Think-Big-150x150.jpg\" alt=\"Think Big\" loading=\"lazy\"\/><\/figure>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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 \u201ctransitions\u201d 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.<\/span>\n<\/p>\n<\/div>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">2. Distances can vary but there are four main race types with Sprint and Olympic being the most popular.<\/span>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">\n<\/span>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Sprint \u2013 750m swim, 20k bike, 5k run<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Intermediate\/Standard Distance known as Olympic \u2013 1500m swim, 40k bike, 10k run<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">The Medium Course known as a Half Ironman \u2013 1900m run, 90k bike, 21.1k run.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Ultra Distance known as Ironman \u2013 3800m swim, 180k bike, 42.2k run<\/span>\n<\/li>\n<\/ul>\n\n\n\n<span class=\"gtc-b-text\">\n<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">4. An Aquathon is another variety of event comprising of a swim and then a run, which can also vary in distance.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">5.What equipment do I need for my first triathlon?<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nYou will need a triathlon wetsuit if you plan to do triathlons involving open water swimming. A swim cap and goggles.<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nYou 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.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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\u2019t have to change clothes after each discipline.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">A full one-piece or a two piece triathlon are a good investment if you plan to get into triathlon.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">6. How do I train for a triathlon?<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nThere 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.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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!<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">7. What is a Brick?<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nThe 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 \u201cBricks\u201d: A Brick is a back-to-back workout involving two disciplines, most commonly cycling and running.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">8. Where do I find out what events are on and where?<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nTriathlon Ireland website publishes a list of all the races taking place for the calendar year on its website. <\/span>\n\n\n\n<span class=\"gtc-b-disabled-link\" aria-disabled=\"true\">\n<span class=\"gtc-b-inline-wrapper\">\n<span class=\"gtc-b-text\">Triathlon Ireland <\/span>\n<\/span>\n<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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\u2019t 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 (\u20ac15) from Triathlon Ireland in order to be allowed to take part in the event. This will be included in the race application.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">9. I would like to try a Triathlon but I am not that fit \u2013 how much training is needed?<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nThis 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!<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">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<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">10.I have completed one or two triathlons but now I want to improve my time so what do I do?<\/span>\n\n\n\n<strong class=\"gtc-b-strong\">\n<span class=\"gtc-b-text\"> <\/span>\n<\/strong>\n\n\n\n<span class=\"gtc-b-text\">Two words \u2013 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:<\/span>\n<\/p>\n\n\n\n<ul class=\"gtc-b-list gtc-b-list-ul\">\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">A good quality pair of runners.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Good quality road bike with good (adjustable) clips on tri-bars or a tri-bike.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Clip in shoes and pedals.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Good light bike wheels.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Triathlon shorts and top or an all-in-one piece.<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Good quality triathlon wetsuit (e.g. Orca, Blue Seventy, Snugg etc)<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-b-list-item\">\n<span class=\"gtc-b-text\">Goggles.<\/span>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">11.Cycling Tips<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nOnce you have your Kit then it is just a matter of getting out there and training.<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nThe 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 \u2018Brick\u2019 at the end of the run by doing a run.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">12.Swimming Tips<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nSave 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 \u2018Ultra Glide\u2019 and such products to help the process.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">13. Running Tips<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nStart 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 \u2013road 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<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph\">\n<span class=\"gtc-b-text\">14.What would you eat the morning of a race?<\/span>\n\n\n\n<span class=\"gtc-b-text\">\nIt depends on the person. A light breakfast is best like fruit and porridge.<\/span>\n<\/p>\n\n\n\n<p class=\"gtc-b-paragraph gtc-b-original-blank\"><\/p>\n<\/article>\n<\/main>\n\n\n\n<aside class=\"gtc-sidebar\">\n<section class=\"gtc-widget gtc-forum-widget\">\n<h3 class=\"gtc-widget-title\">Members Forum Posts<\/h3>\n\n\n\n<ul class=\"gtc-forum-items\">\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Places are still available for swim video analyis. We will not be running this event again this season, so be sure sign up! Sign up on http:\/\/gtcswimvideoanalysis.ev.....ntbrite.ie Details below Tim The swim team are running swim video analysis sessions on this Saturday 20th April (4:00pm-5:30pm) and Sunday 21st April (4:00pm- 6:00pm) in Ocean Fitness. This is an excellent opportunity to get some ...\">TimD on Swim video places available!<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 19, 2013 at 08:55<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Dont forget Interval Run with Matt at 6.30 this evening at the Dangan changing rooms with warm up done....\">Karen Cassidy on Interval Run Tonight with Matt<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 18, 2013 at 08:25<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Looking for advice on racks and panniers for a road bike for a weeks touring. Does anyone have advice on makes\/models or even have any that we could borrow for a week in June? Thanks, Lucy and Liam...\">Lucy on Bike Racks for Touring<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 17, 2013 at 19:44<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Entry available for Tri-Burg Olympic dist. on 01\/06\/13 in Louisburg, Co Mayo. http:\/\/www.triburgh.ie\/ I entered a couple of weeks ago but can no longer do the event. Cost \u20ac55 will transfer for \u20ac40 to anyone thats interested. Pete @ 086 3772690 or peteray@eircom.net ...\">deltatrek on Tri-Burg (Olympic Race)<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 17, 2013 at 09:50<\/span>\n<\/li>\n\n\n\n<li class=\"gtc-forum-item\">\n<span class=\"gtc-forum-link\" title=\"Hi all - anyone out there looking for someone to do the bike leg of Kilkee or know of a team looking for someone please let me know. juliembermingham@gmail.com Thanks!...\">davidb on Kilkee HOW: Biker Looking for a Relay Team<\/span>\n\n\n\n<span class=\"gtc-forum-post-date\"> &#8211; April 16, 2013 at 10:26<\/span>\n<\/li>\n<\/ul>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-social-widget\">\n<h3 class=\"gtc-widget-title\">We\u2019re Social:<\/h3>\n\n\n\n<div class=\"gtc-social-row\">\n<span class=\"gtc-social-name gtc-social-facebook\">Facebook<\/span>\n\n\n\n<span class=\"gtc-social-name gtc-social-twitter\">Twitter<\/span>\n\n\n\n<span class=\"gtc-social-name gtc-social-flickr\">Flickr<\/span>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-topics-widget\">\n<h3 class=\"gtc-widget-title\">Topics<\/h3>\n\n\n\n<div class=\"gtc-tag-cloud\">\n<span class=\"gtc-tag gtc-tag-20\" title=\"306 topics\">Club News<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-6\" title=\"21 topics\">Events<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-25\" title=\"12 topics\">Galway Aquathon<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-5\" title=\"14 topics\">GTC Ironmen<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-11\" title=\"14 topics\">Home Page Slider<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-34\" title=\"5 topics\">Mizen to Malin 2013<\/span>\n\n\n\n<span class=\"gtc-tag gtc-tag-19\" title=\"24 topics\">Race Report<\/span>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-twitter-widget\">\n<div class=\"gtc-twitter-card\">\n<span class=\"gtc-twitter-icon\">t<\/span>\n\n\n\n<p class=\"gtc-twitter-copy\">\n<span class=\"gtc-twitter-prefix\">Follow <\/span>\n\n\n\n<strong class=\"gtc-twitter-handle\">@GalwayTriClub<\/strong>\n\n\n\n<span class=\"gtc-twitter-suffix\"> on Twitter<\/span>\n<\/p>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-widget gtc-aqua-widget\">\n<h3 class=\"gtc-widget-title\">Galway Aquathon<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full gtc-aqua-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20131222170952im_\/http:\/\/www.galwaytriathlonclub.com\/wp-content\/uploads\/2012\/11\/aqua2.jpg\" alt=\"Galway Aquathon\" loading=\"lazy\"\/><\/figure>\n<\/section>\n<\/aside>\n<\/div>\n\n\n\n<div class=\"gtc-footer-widgets\">\n<div class=\"gtc-footer-widgets-grid\">\n<section class=\"gtc-footer-widget gtc-flickr-widget\">\n<h3 class=\"gtc-footer-widget-title\">flickr<\/h3>\n\n\n\n<div class=\"gtc-flickr-grid\">\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/221863_210170545678771_109022329126927_771040_8187520_n-598x280-8.jpg\" alt=\"Club Gears Up\" class=\"wp-image-125\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/221863_210170545678771_109022329126927_771040_8187520_n-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/221863_210170545678771_109022329126927_771040_8187520_n-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Triers-Swimming1-598x280-8.jpg\" alt=\"In the water\" class=\"wp-image-127\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Triers-Swimming1-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Triers-Swimming1-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/walking-into-the-sea-598x280-8.jpg\" alt=\"The Sea, The Sea\" class=\"wp-image-128\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/walking-into-the-sea-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/walking-into-the-sea-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"375\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/GTC-at-the-races-7.jpg\" alt=\"GTC at the Races\" class=\"wp-image-132\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/GTC-at-the-races-7.jpg 500w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/GTC-at-the-races-7-300x225.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Club-Swim-2010-Cropped2-598x280-8.jpg\" alt=\"GTC Club Swim 2010\" class=\"wp-image-130\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Club-Swim-2010-Cropped2-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Club-Swim-2010-Cropped2-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Fergus-on-bike-2-598x280-8.jpg\" alt=\"On Yer Bike\" class=\"wp-image-131\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Fergus-on-bike-2-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/Fergus-on-bike-2-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/208153_210423615653464_109022329126927_772650_3637125_n-598x280-8.jpg\" alt=\"The 4th discipline\" class=\"wp-image-126\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/208153_210423615653464_109022329126927_772650_3637125_n-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/208153_210423615653464_109022329126927_772650_3637125_n-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/219123_1921713196701_1058196802_2187349_1444280_o-598x280-8.jpg\" alt=\"GTC Peloton\" class=\"wp-image-121\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/219123_1921713196701_1058196802_2187349_1444280_o-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/219123_1921713196701_1058196802_2187349_1444280_o-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"gtc-flickr-cell\">\n<figure class=\"wp-block-image size-full gtc-flickr-img\"><img loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"280\" src=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/CIMG0653-598x280-8.jpg\" alt=\"Support\" class=\"wp-image-122\" srcset=\"https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/CIMG0653-598x280-8.jpg 598w, https:\/\/galwaytriathlonclub.com\/wp-content\/uploads\/2026\/10\/CIMG0653-598x280-8-300x140.jpg 300w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-footer-widget gtc-weather-widget\">\n<h3 class=\"gtc-footer-widget-title\">The Weather Outside is&#8230;<\/h3>\n\n\n\n<div class=\"gtc-weather-frame\">\n<figure class=\"wp-block-image size-full gtc-weather-img\"><img decoding=\"async\" src=\"https:\/\/web.archive.org\/web\/20130419111618im_\/http:\/\/weathersticker.wunderground.com\/weathersticker\/cgi-bin\/banner\/ban\/wxBanner?bannertype=wu_clean2day_metric_cond&amp;airportcode=EINN&amp;ForcedCity=Galway&amp;ForcedState=&amp;wmo=03964\" alt=\"Click for Galway, Ireland Forecast\"\/><\/figure>\n<\/div>\n<\/section>\n\n\n\n<section class=\"gtc-footer-widget gtc-video-widget\">\n<h3 class=\"gtc-footer-widget-title\">The Flicks:<\/h3>\n\n\n\n<h4 class=\"gtc-video-title\">2010 in Photos<\/h4>\n\n\n\n<div class=\"gtc-video-embed\"><iframe src=\"https:\/\/player.vimeo.com\/video\/16972440\" title=\"2010 Galway Triathlon Club Year in Photos\" width=\"245\" height=\"220\" loading=\"lazy\" allowfullscreen><\/iframe><\/div>\n\n\n\n<p class=\"gtc-video-caption\">2010 Galway Triathlon Club Year in Photos from GalwayTriClub on Vimeo .<\/p>\n\n\n\n<ul class=\"gtc-video-list\">\n<li class=\"gtc-video-tab\">\n<span class=\"gtc-video-tab-text\">2010 in Photos<\/span>\n<\/li>\n<\/ul>\n<\/section>\n<\/div>\n<\/div>\n\n\n\n<footer class=\"gtc-footer\">\n<div class=\"gtc-footer-inner\">\n<p class=\"gtc-copyright\">\u00a9 2013 Galway Triathlon Club. 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