My 10 Tips & Tricks For Triathlon

RTFM

I’ve worked in technical support for many years, and there is a response that comes up very often in our mind: RTFM (Read The Fucking Manual). The same goes for triathlon. Don’t enter a race without checking the rules (you might need to attend the race briefing or rack your bike a day before the race) or the swim/bike/ routes. It will save you some nasty surprises.

I remember entering Blenheim and Windsor triathlons without checking the dates, only to discover later that they were on the same weekend. If you’ve done the Windsor triathlon, you would know you have to rack your bike the day before. I went straight from Blenheim finish line to Windsor.

Be Prepared

Don’t wait until the last minute to pack your kit for the race. Do it one or two days before. Check the journey to go there, and allow plenty of time. 

I once left thinking I had plenty of time. It wasn’t a long journey, but I decided to stop for a coffee; then I realised I didn’t have enough fuel, had to stop for a wee, and … the sat nav kept changing the route. I’ve arrived at Woburn just in time to register, rack my bike, put my wetsuit on, swallow an energy gel and go to my wave’s start. 

Easily get faster

The fastest way to get faster in triathlon (up to Olympic distance) is to work on your transition. Learn how to remove your wetsuit quickly. Forget the towel and get dry. Forget your socks. Buy a Tri-suit, some baby powder, and some running shoe laces.

I remember one of my first triathlons in St Albans. It was a pool swim, so I didn’t have to endure the pain of removing my wetsuit. But I had a towel to dry my feet in T1, allowing plenty of time to put my socks on. In T2, I wasted time trying to put on my running shoes. Nowadays, I jump on my bike, slide my feet into my cycling shoes (tied to my bike’s pedals), and slide easily to my running shoes thanks to the baby powder and running shoelace.

Swim start

If you are a fast swimmer, there are a couple of tricks I don’t do. The first is to get into a horizontal position just before the start so you’re ready to go. In the first minute or so, the second one is to push really hard to get away as fast as you can from everyone before settling nicely into your race pace. The third one is to use the corkscrew method to get around a buoy. 

If you are a slow and inexperienced swimmer, start at the back. Avoid people kicking you and swimming on top of you.

On the exit, in open water, try opening your wetsuit and getting some water in (between your chest and the wetsuit); that should make it easier to remove. 

Wetsuit

For a long time, I’ve seen people using some product (mainly around the neck) before putting on their wetsuits. I’ve always thought it was to fight the cold water (yes, seriously. Doh!). It turns out it’s a lube that makes it easier to remove your wetsuit. Pop some around your neck and wrists.

Another piece of advice is to exit in open water. Open your wetsuit and get some water in (between your chest and the wetsuit); removing it should be easier. Run towards the transition area, and take the opportunity to remove your hat, goggles and half of your wetsuit (down to your waist). 

Bike

Pump your tyres the day before the race and check them in the morning. Take a spare inner tube and tyre if you need to change them. 

I remember doing the Brownlees’ triathlon in the South and seeing a competitor changing his brand-new tube on the back of his car. 

Also, check the start of the bike course and make sure you’re in the correct gear.

Nutrition

You can use your training sessions to practice nutrition intake. On race day, I usually have a bowl of porridge with a banana and a coffee 3 hours before the race. During the race, I usually get an energy gel just before swimming. Drink a sip of an electrolyte solution every 10 minutes on the bike and absorb an energy gel or energy bar every 30-45 minutes. On the run, I will use the aid stations to get water and carry some gels, if needed (depending on the distance). 

I once did the London triathlon, where my wave start was midday. I didn’t have breakfast, thinking I would get it once I got to the Excel. I couldn’t find something I fancied there, so I went on and raced on an empty stomach. I don’t advise you to do it!

Some events provide energy gels and electrolytes to the competitors before the race and at the aid stations. Check who they’ve partnered with and test the product months or weeks in advance to make sure your body supports it. You would be surprised …  

Caffeine

Caffeine is your friend. It’s a stimulant. It’s suitable for racing. However, if you are a regular coffee addict, a coffee on race day won’t do anything to your body. Three to four days before the race, stop having your daily coffee(s); you should see the full benefits when needed. 

Safety pin

In triathlon, you must have your race number on your back for the bike leg and front for the run leg. I would like you to please get a race belt, saving you time and hassle. And money, too, as you won’t trash your Tri-suit / clothes with the safety pins. If you don’t have a race belt, take some safety pins with you if they don’t have some on race day. Also, you usually need your number on your helmet, which sucks as most of the time it leaves marks when trying to remove it. But it’s best if you order your photo souvenir; they can identify it more efficiently and make sure you get the best photo bundle.

Finally, you will have to put your number on your bike. The seat post is the most commonplace. And again, it sucks because it leaves marks when you remove it. However, there is a trick here, and I will explain it to the best of my ability. When you remove the backside of your race number, only remove the part that won’t cover your seat post and join them around it. 

Transition area

I’m still unsure where to put your bike. Closer to the bike exit? Closer to the bike entrance? Looking at the pros, the fastest/favourite is always at the bike exit (T1). Now, if you don’t have the luxury of being able to put it straight next to the exit and you’re not forced to place it somewhere, try to find a place you will remember and spot very quickly. 

In one of my first triathlons, Woking, I placed my bike opposite a massive tree. There was no chance I would miss it and spend minutes trying to find it.