2023-07-20 13:30:08
Even well-trained triathlon novices rarely escape rookie mistakes which can simply ruin several months of preparation.
If you’re new to the sport, this article will give you nine tips to help you swim without panic, pedal without getting tired, and run to the finish line.
Ready to take the challenge ?
#1 Avoid swimming in chaos
In the euphoria of the start, sandwiched between several hundred, even thousands of swimmers, the beginner triathletes are often seized with a feeling of panic.
However, no rule imposes swimming in chaos and it is easy to get out of it to launch the competition in better conditions.
Stand to the side
To avoid untimely blows and kicks, do not hesitate to take a little distance from the main starting line-up.
Indeed, the participants tend to cluster in one arealocated in line with the buoy at the angle of the first bend.
Consequence: everyone gathers in the same place, hoping to gain precious seconds (which is not really the case in reality!).
By shifting slightly to the side, you will certainly lengthen the course by a few meters, but you will also avoid general chaos.
Finally, you will therefore be a big winner in terms of time and serenity for the rest of the course.
Don’t rush into the water
Second tip to avoid panicking in the water: when the starting signal is launched, don’t rush.
On the contrary, move forward quietlycount to five as the swimmers struggle with each other, then start swimming calmly.
This short delay is enough to allow the start of the race to calm down and allow you to progress from the start of the competition at your own pace and in a controlled manner.
#2 Count your arm strokes during the swim test
You got to the side, you waited before entering the water and so you managed to escape the panic.
Bravo !
Unfortunately, the feeling of panic can come back sooner than expected.
In order to keep control of your emotions (and therefore of the test), a simple trick is to program your brain in training by counting your arm movements.
Swimming calmly and slowly, simply count each arm stroke.
By dint of repetition, this feeling of serenity will end up anchoring itself in your brain.
On the day of the competition, you can then reactivate it if necessary.
At the start of the race, do not hesitate to use this trick by counting on the first meters until you find a good rhythm.
If you feel panic once more invading you during the test, simply repeat the countdown and get back in a good mood.
#3 Swap your road helmet for an aero helmet
During the cycling event, triathletes want to go fast, very fast.
However, wanting to increase the speed too much, the beginners get exhausted and the final race becomes hell.
In order to increase the pace without making your muscles work more, we therefore advise you to switch to “aero mode”.
First instinct: swap your racing helmet for an aerodynamic model. With a streamlined cut, this equipment is designed to reduce the coefficient of penetration in the air. By putting up less resistance, it will allow you to gain watts of power without pedaling harder.
#4 Wear clothes adapted to the practice of triathlon
Editor’s Choice
A thin and supple gel skin adapted to the postures and practices of the 3 sports. The full zip opens as a vest and goes down to the navel to ventilate you. Fewer thread seams, and more heat-sealing to limit friction. The material of the trisuit dries quickly, you don’t pedal wet!
THE loose clothes are the sworn enemies of the cyclist.
To gain in aerodynamics, you will therefore have to equip yourself with a helmet, but also with an outfit adapted to the practice.
To do this, you have two options: opt for 100% cycling clothing or invest in a tri suit.
Suitable for swimming, cycling and running, the tri suit saves time during transitions. However, some athletes consider it less comfortable and prefer to waste a few seconds getting changed to be really comfortable. The choice depends above all on your feelings.
Read also: How to do a triathlon without breaking the bank: discover all the tips for an affordable and successful race
#5 Equip your bike with aero bars
The aero bars or extenders attach to the handlebars of any bike.
They allow to “lie down” on the bike and thus reduce the resistance of your own body in the air.
Results: better penetration and increased speed gain for the same given power.
In addition to saving you watts, the aero bars will allow you to vary the positions and thus relax your muscles to complete the event without (too much) difficulty.
#6 Find your rhythm during the cycling event
Swimming is often the least favorite event beginner triathletes, who are just waiting to get on their bikes to be able to “let go of the horses”.
Spread the word, it’s not a good idea.
In triathlon, keep in mind that the objective is not to go fast, but to slow down as little as possible.
Stay consistent and avoid pushing your legs too hard.
Try to get into a beat at 80% of maximum strength that you might achieve.
You must feel like you’re not giving it your all.
It is only in this way that you will arrive in full possession of your means at the start of running.
#7 Multiply the brick sessions in training
Good to know: running following cycling is twice as effective as a regular running session. So you can train for less time for the same result.
As a beginner triathlete, you should not only be able to swim, cycle and run, but also to link the three disciplines.
This is the very essence of the practice.
For this, your training plan must therefore include many brick sessions, i.e. combined workouts where you chain cycling and running or swimming and cycling without interruption.
Include in your preparatory program one to two brick workouts per week cycling/running.
Your body will get used to running in a certain state of fatigue while redirecting blood flow to the running muscles.
Read also: 8 weeks to train for your first triathlon in 2023: absolute beginner’s guide (+ program)
#8 Split your run into four quarters
Fatal rookie mistake: throwing yourself headlong into the last race, intoxicated by a good bike session and the delirious crowd.
If the first part of the event can take place without incident, the second nevertheless risks turning into an ordeal.
To best manage your effort and reach the finish, we advise you to divide your event into four quarters:
First quarter: run slowly (even very slowly) to give your body time to relax following cycling.
Second quarter: adopt a steady pace, not too fast, but slightly challenging. Halfway through the race, analyze your sensations and your state of fatigue. This will allow you to make the right decisions for the rest of the race.
Third quarter:
Option 1: You are comfortable at the end of the second quarter. In this case, you can increase the intensity while remaining moderate. Option 2: You are exhausted. Slow down and save energy for the future.
Fourth quarter: it’s time to give it your all. Depending on how tired you are, you may not even be able to accelerate.
However, you should grab a few places from participants ignoring the quarter-time trick (and therefore totally washed out)!
#9 Pay attention to your nutrition
Finally, here are five nutrition tips to adopt on the day of the event:
Consume maltodextrin for 25% of the calories you will burn (use an online calculator for information). Take chewable energy products on your bike: bars, jellies, etc. Switch to gels and liquids during the running event. Do not use all-in-one nutrition or hydration. Separate solids and liquids well. Drink one bottle of mildly electrolyte-enriched water every hour. In case of digestive disorders, switch to pure water, but continue to eat. Updated by Manon on: 07/20/2023
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