How to choose your first long distance triathlon race

Nearly two decades ago when I was racing on full distance events I had to explain to most of my friends what triathlon is all about and now this sport is rapidly booming and well know worldwide.

Judit SpieglCoach

The number of participants on triathlon events are increasing and each and every year new and new cities are on the list offering great long distance races for the triathlon society.

Who are these athletes? Is everyone trained and prepared for it? Has everyone started doing triathlon as a child and now they are all racing in age groups as an adult? Are they all fit for the race? Did they train enough to participate safely? Are they ex-professional athletes? Are they taking it as a challenge of their life? Do they do it for a good cause?
In this big mass of people probably we can find someone from all above.

Based on the recent statistics the majority (around 80%) of the participants are 35 plus men and women are minority. Triathletes are usually high educated and many in senior position with an average above income.

Whatever background we have our aim is the same TO FINISH THE RACE WITH PERSONAL SATISFACTION AND JOY.

Let me summarize a couple of points how to choose wisely your first long distance event as you might not think about some of the prospectives.

Number one is YOUR HEALTH.

Before you make any decision or you start training for any long distance event, you should do a medical check up to make sure you are ready to do regular workouts. I do recommend it if you restart trainings after lack of exercises for long time. Do it for yourself and not for the race.



YOUR ACTUAL FITNESS.

Your actual fitness should lead your decision also. Do not go for a race where you are not physically prepared. Yes, each long distance event is a mental game, but you need your body to move you forward, do not underestimate its part of the performance.



YOUR SKILLS IN EACH SPORTS.

Triathlon combines 3 sports which are different from each other and have their own beauties and beasts. Only a minority of the age gropers are good in all 3 disciplines, most of us has lack of experience or lack of skills in one or two sports. You need minimum skills in each sports to finish a race safely.


SWIMMING

Way of swimming – It is not definied by triathlon rules which stroke you will need to swim so freestlye is not mandatory. The main rule is that you have to finish the swimming distance below cut off time. I have seen many athletes doing breaststroke during their races or swimming breaststroke and freestlye combination.
However my suggestion is if you are a slow swimmer and not experienced enough do a test for yourself.
Swim your race distance continuously in a pool by any stroke what you can do.
Only register for any long distance events if you can swim the distance within 85% of the cut off time. Why?
Consider that with the push off at the beginning of each lane you are faster in the pool, on the race you will swim in an uncontrolled open water situation, you will not be the only one in the water (mass swimming), and calculate your anxiety during the race.
For example Half Ironman swimming distance 1,9K
Usual cut off time: 1 hour 10 on the swim leg
If your result is worse than 1 hour postpone your race, get a coach or a swimming group and work more on your technique and stamina as you might be stopped during the race right after you are out from the water missing the swim cut off time.
Water treading – This is for your own safety to be able to stay at one spot in the water. Anything can happen anytime: crump, you need to adjust your goggles or you just need to stop to take a deep breath. Race supporters might not be close enough to you to help within such a short time, so this skill is a MUST in any open water event.
Open water skills – Most of the long distance events are organized in ocean or sea or in sweet water lakes or rivers. Do practice swimming in natural environment to have experience with waves, currents, animals in the water –yes, they are living there-, and being surrounded by people while you are swimming. Navigation is essential in the open water to have a decent result and avoid extra metres during the race.
If you have opportunity to join for an open water swimming group session that’s the best to gain confidence and learn from others.
Wetsuit – Wetsuit can be costly but long term useful investment. 99% of the people floats better and can swim better with a wetsuit, below 24 Celsius wearing the wetsuit is optional during these events. Applying vaselin around the neck and armpits helps to reduce skin irritation.
Practice how to swim in it, and how to put it on and how to REMOVE it. If you do not have enough opportunity to wear it in open water conditions practice it in a pool, do not leave it for the last week before the race.



CYCLING

You will need certain basic skills to cycle safely and manage to get to T2. Not all the events are organized with road closure plus marshalls, ambulance, organizers can be on the road by motorbikes or cars. You will need balancing and manouvering skills, going over on roundabouts, being able to do U-turn within one lane -trust me it can be a challenge for many- going over on speedbumps…
Hydration on the bike – Drinking from a water bottle, taking the bottle out especially if it is placed in a cage behind your seat. Eating on the bike is also essential as you will run out of energy without proper and continuous (!) hydration on a long distance event.
Picking nutrition up at refreshment station from the volunteers – Either you stop at each time when you need a bottle of water or energy drink or an energy bar or better to practice it during your trainings and be able to do that from both side on your bike.
Get familiar sitting in the saddle for long time – Try to cover your cycling distance minimum once before your race. Spend enough time cycling outdoors on your bike and feel it in real on your butt…
Hydrate regularly during the trainings and the race.
Do not choose a hilly race if you have no possibility to train enough on uphill or you have not experienced how to climb with a bike.
Travelling with your bike – Better to get experienced how to disassemble and pack and assemble your bike if your race is abroad. If you do not have these skills you will need to find a bike shop or a mechanic or a friend at the race venue to help you before the race. Never leave the assemble for the last minute. If you need to fly with the bike CO2 cyclinders are not allowed to carry. If you want to use them on a race order them online at the local bikeshops as they usually run out of stock due to the high demand at one time when a big event is happening in town.



RUNNING

Running after cycling is the most unique part of triathlon. No question about it, do it, practice it million times.
Get familiar how to hydrate while running. You will need to be able to chew and swallow small bites while you are running. It is not that easy first time but you can get used to it.
Hydrate regularly during the training sessions and the race as well.
Find and TRY your proper running gear and shoes. Try and check if you can run with or without socks.
I encourage you to run a marathon during your first full distance triathlon preparation. Marathon itself is a big challenge so you will have an experience about it. It will give you more confidence on the main day.



ROUTINE ON TRIATHLON RACES.

Beside each and every sports uniqueness attend and do short distance triathlons prior to your first long distance event. Experience the adrenaline at the start, swimming in a mass, have TRANSITION experience how to swap from one sport to another – by the way it has to be practiced on trainings for sure bag concept on many races, like Ironman series. Form a team and do a relay event first to gain confidence in triathlon. It is so much fun racing with your friends and family and slowly getting into this great sport.



WHEN AND WHERE TO DO IT.

As a triathlon newbie do 1 or 2 triathlon seasons in your home country and after that you can start planning your Half Ironman or Ironman distance. If you are healthy and have no injury as an average athlete you can calculate 6-7 months preparation for a half and 1 year for a full distance race.
The international race calendars offer several events around the globe during the entire year.
Better not to time your first big race at the beginning of a school year if you have kids, when you are about to change job, when you know you are going to move to a new place to live, or you are going to marry and you are in the middle of your wedding organization. All these can drive your focus and energy away from your preparation.
Calculate your preparation time and the weather at your home country and at the race venue. Preparation during winter could cause lack of outdoor cycling and swimming. Try to time your event when you are coming from the peak of your preparation time so you will have the routine in each disciplines. If you live in a hot climate country –like GCC- count the possible training hours during the peak summer. It could highly impact your successful finish if you will need to miss training sessions or you can only train during the early morning hours or late evenings.
Weather at the race venue has to be considered also. If you cannot tolerate heat or humidity choose a race with mild weather. Humidity is more killing factor than heat! Choose an easier race for first time for your successful finish then you can go for more challenging climate events at your other attempt.
Check the course and its cut off times (swim; swim+bike; overall cut off) carefully. Choose the race wisely and according to your capabilities.
The longer you travel for the race the more acclimatization you need, consider jetlag and different time zones. Never arrive one or two days only before the event, give time to yourself to see the venue and look a bit around at the race course.
2 in 1 – Race and holiday at the same time.
It is always better to have someone with you to support but make sure you will stay focused for the race and you will enjoy your time after a happy finish. If your familiy is with you make sure they are also partner of this concept and do not expect you to be in holiday mood from the beginning of your trip when you are still facing to your big triathlon challenge.



COSTS OF YOUR RACE.

Unfortunately this is also a factor what you need to count.
Registration fees are varied and most of the events are offering Tier 1 and 2 prices or sometimes early bird discounts. Keep an eye on the organization website if you have already decided your event. If you travel abroad you need to pay for hotel, accomodation; flight and rent a car or manage other transportation.
Travelling with the bycicle is an extra cost as well. Check the offers and options at the different airlines before you face any difficulties at the time of check in.



WHY?

This is the last point but it should have been listed as the most important one.
Long distance events are mental games. If you do not have the dedication WHY you are doing it each and every miles and kilometres will hurt two times more by the end of the finish line without being strong in your mind. Have a goal and GO FOR IT!
Race for someone, dedicate your race for a good cause, for a friend in need, for anybody whom you love to drive you on your way.
Race is the crown on the top of your preparation, but the way to get there is the real challenge which will make you a different person.

Good luck and hope to see you out there at the course!