Are you a workout person and an athlete? If so, have you ever done a Triathlon? It’s an intense event that consists of three different sporting activities – swimming, biking, and running.
Whether you’re a competitive athlete or just someone who likes to challenge yourself physically, doing a Triathlon is definitely something to consider.
But before you sign up for one, there are some essential preparations you need to make. Keep reading to learn what they are!
Triathlon is an endurance discipline. To be successful, you must prepare yourself physically and mentally as well as the various elements that can make up your race course.
From physical and mental preparation for the race itself as well as what items can be used during your journey such like water bottles or bicycles.
You should take clothing into consideration as you will need a full day’s effort. It should fit you snugly and comfortably.
The bag in which you carry your sports equipment is also important. Give priority to small bags to carry your trisuit, goggles, swim cap and wipes. This way you won’t waste time locating them.
BagFresh is a great option because it is lightweight, comfortable and made with waterproof and anti-bacterial material. Remember that comfort is essential in the race.
The more comfortable you feel, the better you will be able to focus on the main goal: a successful triathlon finish.
If you use a neoprene, carry it in its original packaging and if it is not possible, always try to carry it away from sharp items.
Plan the race and the elements you will use during the triathlon.
Before the day of the race, plan the route well. Research what the course will be like: curves, traffic circles, inclines, everything. This way you can project the race and predict your performance. Also, the confidence to take on a challenge as demanding as a triathlon will settle in your mind if you know the terrain.
The elements of the triathlon as the bike, helmet, goggles or shoes should be checked very well before the race. Be cautious and anticipate events such as losing your goggles or a cap.
Try to check your bike two days before the race to make sure it is in the best conditions so you can participate calm and safe. Do this if you had a hard training with the same bike for your preparation.
Jump into the water and train. Swim a little before the start of the triathlon so that it is not too rough an initial shock.
How should you hydrate during and after the triathlon?
You should keep in mind what type of triathlon you are preparing for: sprint, olympic, half or ironman. This way you will be able to identify what your body needs throughout the race.
You should know how much you sweat and how much energy you expend in order to calculate how much hydration you need. This should be known 1 to 2 months before the race.
Hydration should begin 15 to 20 minutes after the start of the triathlon. It is important to have bottles of water and isotonic drinks ready in the box for when you make the transitions.
It is difficult to hydrate during the swim, but you have to try. Especially in longer triathlons such as half ironman and full ironman.
After the triathlon is over, stay hydrated as much as you can. This is the time when energy recovery begins.
What kind of food and how often to feed yourself during the triathlon?
Have energy bars ready for your run. The ones that you like the most and are the most nutritious. At the race you will be given nutritional gels to consume but if your body is not used to them, it is better to bring your own food.
This way you will avoid getting sick to your stomach, stomach pains, discomfort and even vomiting that can cause you to lose a lot of time or even drop out of the race.
What type of clothing to take into account when preparing for a triathlon?
It is essential to keep in mind what type of triathlon you are participating in to know what type of clothing you can and should use.
For short triathlons or for beginners it is advisable to wear single-use clothing, that is, make sure you do not have to change clothes in the transitions to avoid wasting time. In sprint or super sprint triathlons it is essential to reduce the time as much as possible. As they are very short triathlons, time is more limited.
Unlike the full ironman that can last from 8 to 15 hours it is necessary a change of clothing for each discipline for comfort and for the time of each race.
It is advisable to wear a tight-fitting sports outfit. Nowadays trisuits have everything you need, they are comfortable, the chamois is less thick and quick drying.
Neoprene wetsuits
For the swimming section a neoprene wetsuit is usually used. They are beautiful but are often complicated to put on and adjust and if you don’t take meticulous care of them, the material can deteriorate.
The recommendation is that if you must wear a neoprene, choose one that is easy to remove when you get out of the water. You should have the trisuit on under the neoprene so that when you come out of the water and transition area, you only have to pull the wetsuit down to your waist and not waste time removing it all.
Practice putting on and taking off the neoprene to get used to the process. Always wear gloves and avoid tugging to adjust it to your body.
How to get through triathlon transitions successfully without dying in the attempt?
Transitions are the moment when most disqualifications occur. Be aware of all the elements that must be used to follow the race such as the helmet. It must be properly fitted and adjusted before touching the bike.
For many triathletes, transitions may be the most stressful part of triathlon. They are the moments when you have to quickly change your wetsuit, put on your shoes, or other small details that, if not done as quickly as possible, can cause you to lose valuable seconds.
For these reasons you should train your transitions before the race. It seems absurd but it will save you a lot of time and mistakes.
Before the race, evaluate the terrain. Memorize well the corridor where your box is located, calculate the approximate time it will take to run from the sea to the bike and from the bike back to the track for running.
A tip that seems insignificant but is not: change the laces of your shoes for elastic ones. This will make it easier to put them on. If you are going to participate in an ironman, it is recommended that you don’t forget to wear socks for the marathon.
Practice getting on and off the bike quickly and safely. You will save time if you become familiar with the process.
Swet Athletix accompanies you in this exciting challenge and offers products that will keep you fresh and clean, such Body Fresh, which you can keep in the box for when you make your transitions. The wipes can be used right out of the water, without the need for soap, as they remove salt water residue immediately to help you stay comfortable.
Remember to practice all these steps beforehand to do them as quickly as possible and save time.
Post-triathlon planning
Organize a plan for after the race. You should have a meeting point with your family or friends after the triathlon. Coordinate with them the food you will want to eat. Remember that you need energy and eating well will help your recovery.
This planning is important because you will be soaked with water and sweat, there are many people and you need to change as soon as possible to avoid catching a cold. Especially if it is an ironman that can be extended to finish very late at night.
Swet Athletix makes it easy for you to take care of your body and your car after the race with SeatFresh. It is a car seat protector to prevent sweat from accumulating and putting your health at risk. Have a look here
During recovery it is necessary to rest as much as possible. Sleep as much as you need so that the body can regenerate the muscles during this process. Maintain a balanced diet with proteins, carbohydrates, “good” fats (season your salads with a bit of olive oil and nuts) and plenty of fresh fruit.
To keep your sports equipment odor-free, you can use ShoeFresh. It will absorb bad odors from your shoes, bags, and you can even use it in the closet where you keep your sportswear to absorb the musty smell. This way you’ll keep your sports gear fresh for the next challenge.
If you’re curious what ShoeFresh is all about, learn more here.
Control your emotions is essential before the triathlon
Last but not least, you need to stay calm and confident.
James Bales, author of Triathlon: how to mentally prepare for the big race (2012) comments:
Athletes who arrive at race day with a sound mental strategy typically perform better.
So in addition to training your endurance and strength, staying focused on what you want to achieve is really important. Whether it’s participating in your first triathlon or improving your times, self-confidence is the best ally to combat anxiety.
The most important step has already been taken: participating in a triathlon, the rest is up to the courage you give to your decision to go ahead and finish the race successfully while feeling the euphoria of an accomplished goal.