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Setting Yourself Up For Triathlon Success

Table of Contents

Triathlons keep growing in popularity and with the wide range of races available there’s sure to be one to match your personal skill and fitness levels. Regardless, even after putting in the training and preparations, unforeseen disasters can occur – such as injury or mechanical issues – but some variables can be controlled, or at the very least mitigated or reduced. This article will outline some of the variables and strategies to consider when choosing the right race to set yourself up for triathlon success.

Choosing Your Race

Distance

Know Your Limits. Inherently the distance you choose is dictated by your level of fitness.

  1. Super Sprint (500m swim, 10km bike, 1.5k run)
    This is the distance for people interested in trying their hand at triathlon. Perfect for beginners, no one distance poses a serious challenge if you’re already in shape.
  2. Sprint (750m swim, 20km bike, 5k run)
    This distance has something for everyone. Easy enough for people new to the sport but long enough that people looking to finish on the podium will be pushing their hardest.
  3. Olympic (1.5k swim, 40k bike, 10k run)
    This distance is where things start to warm up – you will want at least one or two sprint distances under your belt unless you have a good base fitness level. Plenty of weekend warriors and competitors of all levels: amateur and professional.
  4. Half (1.9k swim, 90k bike, 21k run)
    This distance is where most people progress no further. It requires serious discipline both in training, sleep, nutrition, preparation, and execution. The event itself is big challenge and undertaking – not ideal for first timers.
  5. Full (3.8k swim, 180k bike, 42k run)
    This is the pinnacle of triathlon race distances. Requiring a huge time commitment as well as dedication and discipline to both training and nutrition. Not to be underestimated, simply completing a race of this caliber is a massive accomplishment.
  6. Ultra and Beyond: These races are for those looking to push themselves past their limits. Don’t even think about these unless you have several full distance triathlons under your belt.

Terrain and Conditions

The terrain and conditions on race day can mean the difference between having your greatest day even and wishing you stayed in bed.

  • Terrain: has a lot to do with your ideal race, and even which distance you choose. Each discipline has its own unique terrain considerations:
    • Swim: Ocean, River, Bay
    • Bike: Flat, Rolling, Hilly
    • Run: Flat, Rolling, Hilly
  • Typical Weather Conditions: Weather is unpredictable, but you can maximize your chance of having a great day by carefully choosing your location and race based on researching the typical weather during race time. Below are some of the weather considerations:
    • Air Temp and Humidity: Some people can race in the heat, others fall apart. Knowing the average air temperature and humidity levels will help you choose your ideal race and eliminate those that will push you beyond your limits.
    • Water Temperature: Like air temperature and humidity, cold water is kryptonite for some people. If you’re one of those people, do yourself a favor and look into the expected water temperature before signing up for your race. 
    • Wind Conditions: Some courses are known for their windy conditions, such as the Ironman World Championships in Kona, whose bike course is notorious for its crosswinds.
  • Altitude: As elevation increases, the density of oxygen molecules decreases, effectively reducing the oxygen available for your body. While the jury is still out on the benefits of altitude training, be prepared to feel more winded when racing at altitude. If you’re unsure of how your body will react, arrive at the race location at least a few days ahead to help your body acclimatize.

Event Specific Considerations

  • Swim
    • Terrain: Where will the swim take place, ocean, river, bay, reservoir? If you’re not a strong swimmer, an ocean swim with currents and waves may not be your best choice.
    • Expected Conditions: What conditions can be expected during race time of year? Waves, calm waters?
    • Water Temperature: How warm will the water be? Cold, Warm.
  • Bike
    • Terrain: Where will the bike take place? Is it flat, rolling, or hilly – if you’re not prepared for hills, maybe it’s not the race for you.
    • Wind Conditions: Crosswinds and headwinds present a major challenge on the bike even for the most seasoned of triathletes – if you’re looking into a course that regularly experiences windy conditions, make sure you’re prepared for the beating you’re going to take.
  • Run
    • Terrain: Where will the run take place – is it flat, rolling, or hilly? Just like the bike, know your limitations. If you’re not used to elevation changes while running, it’s not your race.
    • Air Temperature and Humidity: Don’t forget – you won’t have a water bottle or helmet on your head, so remember your hat and shades if conditions call for it.

WETSUIT LEGAL RULES::
USAT (United States of America Triathlon) rules state that wetsuits are optional if the water temperature is 78 degrees or lower. They also state that if the temperature is between 78.1 – 83.9 degrees, competitors may wear wetsuits but will not be eligible for awards. You should also know that while wetsuits can make your swim faster due to increased buoyancy and keeping your muscles warmer, they can also cost you time in the transition area taking them off.

Support

Support is an often-overlooked part of triathlon racing but crucial to your success, not just logistically, but emotionally too.

  • Logistically: Racing along is very different from having people there to support you. If you’re considering one of the longer distances make sure you have people around to help you – you’re going to want/need it!
  • Emotionally: Especially with the longer distance races, you will spend a long time on your own. Having people around you will boost you, even if they’re at the finishing line, they will provide you with an indescribable emotional boost.

Training

  • Train (Up): Naturally race day will only be as good as your preparations. Putting in the hours, paying attention to nutrition and recovery and getting adequate rest before your race will give you the best shot at achieving your goals. If you’re new to the sport or considering a half or longer, training plans are a great way to focus your training and make sure you’re ready on race day.  
  • Taper (Down): Especially for the longer distances, ensuring you factor in a good taper period to your training (reducing the volume and intensity of your training load in advance of race day) to keep your body ready for the rigors of race day.

Nutrition

Proper nutrition during training ensures you will get the most out of your body.

  • Morning Meal: Morning of your race, stick to familiar foods. This is not the time to get creative with nutrition – you don’t want to find yourself looking for a bathroom in the middle of your bike.
  • On Course Nutrition: Essential for longer races, staying hydrated and properly fueled is essential to your success.

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For more information on nutrition check out the article: What to Eat Before, During and After Working Out.

Gear and Attire

Checking your gear and choosing the right attire can have a huge impact on your performance and make the difference between having a great race or ending up on the side of the road. Below are a some things to remember:

  • Swim: Check your wetsuit for tears and pack another pair of goggles.
  • Bike: Your bike has traveled to get to your race with you. Inspect your bike and run through a safety checklist – check your tires, bolts, gears, brakes and chain. Go for a short ride to make sure everything is working. 
  • Run: No mechanical concerns, but don’t forget your sunscreen, shades and hat.

Scope The Course

I always make sure to check out the course before a race. Familiarizing yourself with the course will calm your nerves and help avoid any mistakes during the race.

  • Medics: Familiarize yourself with where the aid stations are along the racecourse.
  • Bathrooms: I can’t undersell the importance of this one – you absolutely want to know where the bathroom stops are located on the course. Trust me! 
  • Nutrition: Knowing where the nutrition stations are located along the course will help you plan your nutrition strategy confidently.

Race Prep

  • Know The Rules: Make sure you read the Athlete’s Handbook and attend the pre-race Athlete’s Meeting. This will not only ensure you feel confident the day-of but will eliminate any race day blunders that could cost you valuable time.
  • Setup Your Transition Areas: Over-plan, over-prepare and set up early to reduce race day anxiety. Having an extra pair of socks at the run transition can make all the difference. Also, make sure to practice your transitions independent of race day so you’re quick, confident and leave nothing behind

Post-Race

Don’t make the mistake of downplaying your post-race plans, it could be the difference between waking up stiff and sore and bouncing out of bed.

  1. Recovery: Trust me, a percussive massage gun will become your best friend
  2. Go-to Meal: You’ll be hungry. Knowing what you’ll want and where you’ll find it is one of the best pieces of advice I can give you.
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Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

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