The Things to Know for a Triathalon

A triathlon is a multi-discipline event involving a continuous race over a set distance incorporating swimming, cycling and running. The standard Olympic distance includes a 1500m swim, 40km cycle, ending with a 10km run. Shorter "sprint" triathlons are popular among novices, with the serious "iron-man" triathlon involving a 3.8km swim, 180km cycle and 42km run available for more hardcore athletes.

  1. Training

    • Triathlons are cardiovascular events and your training should reflect this. Regular endurance training across all three disciplines is important to improve your fitness end efficiency. Training should always be carried out on your race bike and swimming sessions should be done in open water whenever possible. Be sure to practice your transitions as these can save you vital time during races. Training with a partner will boost your motivation and provide a competitive edge to push you harder. Allow adequate rest between training sessions to prevent over-training and fatigue.

    Nutrition

    • During your training phases, tailor your diet accordingly. To cater to the increase of physical activity, make sure your body is adequately fueled with carbohydrates. Complex carbohydrates such as brown rice and wholegrain breads and cereals provide a slower releasing and sustained source of energy and should be favored over refined sugars and processed foods. Proteins are essential for tissue maintenance and repair and fruits and vegetables will supply the vitamins and minerals required to help your body function optimally. During the race, it is advisable to consume an energy drink or gel pack to provide your body with an easily processable source of glucose.

    Equipment

    • Having the right equipment can improve performance, reduce transition time and greatly increase comfort during your race. Make sure your essential equiment -- goggles, wetsuit, bicycle and helmet are well fitted and comfortable.

      Shoes that can be worn for both cycling and running disciplines are essential. Sprinkling shoes and socks with baby powder will increase comfort and make them easier to slip on following the swim. Wear a lycra suit under your wetsuit to prevent chaffing and save you time at the first transition. Wearing sport-specific sunglasses during the cycling and running stages will keep insects out of your eyes and reduce road glare.

    Tactics

    • Many novice triathletes set out too quick, underestimating the difficulty of the swim-stage and end-up hitting the wall mid-way through the cycling stage. If you are relatively new to the sport, and yet to find your body's limitations, starting out slow is always a good option. Don't try anything new on race day -- stick to strategies developed through your training.