Getting Started

Tools of the Trade

Swimming

Essentials:

  • Goggles, chlorine resistant bathers (they last longer!), swim cap

Desirables:

  • Flippers, kickboard, pull buoy, paddles, wetsuit, race suit

Cycling

Essentials:

  • A bike (preferably a road bike) helmet, spare tube (in case of the dreaded flat tyre!), mini pump, levers, water bottle holder and bottle, mobile phone

Desirables:

  • Carbon fibre bike, comfy bike pants with padding, cycle jersey with pockets, clip in pedals, cycling shoes

Running

Essentials:

  • Good quality pair of running shoes that suit your foot stride (flat, over-pronating etc), comfortable running clothing

Desirables:

  • Heart rate monitor and watch with gps

  What to look for in a coach

To help you as a beginner just starting out in triathlon to select a coach here are some questions you may like to ask your potential coach. Firstly consider your stage of development, training time available , how much you are prepared to pay for coach support & what do you most need from a coach (e.g. programmes v skill development).

  Is your coach  …?

  • Qualified? – Do they hold an appropriate TWA qualification for triathlon that gives them coaching expertise in your stage of development (Level 0, 1,2, 3 ?)
    Experienced? – How long have they been coaching? How many triathletes have they coached?
  • Accredited? – Are they accredited by TWA ? This means they are up-to-date with their knowledge base and regularly attend coach development opportunities
  • How many events per year/season would they set for you
  • If a Junior -do they hold a current Working wirh Children card

Can the coach provide…

  • Environment – The right environment for your development as an athlete. Are there triathletes of similar age and gender to interact with and train together?
  • Programmes – Squad/individual training. Times that complement your school/work/family routine?
  • Location –accessible relative to where you live/work/go to school?
  • Links – To physiotherapists, massage therapist, nutrition, sports doctor, podiatrist, specific discipline coaches, conditioning coaches, sport science testing services?
  • Expertise – In the areas you require.
  • Technically – Improving an area
  • Planning – Can the coach develop a training and competition plan
  • Mentally – Help you improve your mental skills that will assist you in training and racing; self-confidence;
  • Physically – Improve your conditioning and develop your speed, endurance, strength, power, core strength, flexibility

Discuss with any new coach:

  • Expectations
  • Goals
  • Communication
  • Review–
  • Significant others in your life – Partner/Friends/Parents/Sponsors/etc

Using the above coach check list could help to ensure that you as a welcome beginner to triathlon only need to start once……

Tips & Tricks

Swim starts: Most triathlons involve a mass start, therefore you should be aware that it can feel like a washing machine if you get caught up in the middle! If you are a weak swimmer, position yourself towards the back of the pack. If you are a strong and confident swimmer position yourself toward the front!

Wetsuits: If the water temperature is less than 24 degrees, you are allowed to wear a wetsuit. This can often bring a weaker swimmer much peace of mind as it increases buoyancy. It can also aid performance by significant amounts due to buoyancy and in cold water it makes thing much more comfortable!

Drafting: Sitting directly behind another cyclist is considered cheating in triathlon. The rule states that each cyclist must be 7 metres apart unless overtaking, in which you have 15 seconds to get in front of the competitor you are passing. As soon as you have been passed, you must immediately drop behind 7 metres or risk being penalised for drafting. Penalties are time penalties.

No jelly legs: Running straight after cycling is a strange sensation often likened to ‘jelly legs’. To ensure your legs can cope with this feeling, try a short 5-10 minute run after one of your cycles. It’s better to conquer the pain in training, than to shock the system on race day!

Transitions: A lot of time can be wasted in transition, so make sure you practise a speedy one! Only conduct the bare essentials in the transition zone. Do you really need socks in a 5km or less run? Try elastic laces in your sneakers which are much quicker to put on than tying up regular laces. Don’t forget you need to put your helmet on BEFORE unracking your bike and then keep it on until you have hung your bike on the racks at the completion of your cycle.

Enjoy yourself! Completing a triathlon is a fabulous achievement, so celebrate it. Pump your fists over the finish line, high five your wife/husband/best friend in the finishing chute and make sure you smile for the finisher’s photo!