Runner Triathlete News [ return ] From Message Ric   5/09/2003 13:55:44 Subject: First Triathlon IP: Logged Message: Hi,I am competing in my first triathlon in the end of june (500M, 20 miles,4.6 miles). As I have never competed in a triathlon before, I am desiring advice, hints, and secrets of the experienced to make this a more, for lack of better words desirable experience. Any hints or advice would be much appreciated. I have been training by going for long runs, long cycles, and extended swims for about 6 months now, but am looking for any hints of the "pros"! Thank you for your time, Ric Fridman Larry Lancaster   5/21/2003 03:57:53 RE: First Triathlon IP: Logged Message: Ric, It would be helpful to know what your background is (ie. runner, swimmer, cyclist, none of the above) and what you consider your strength and weakness. It would also be helpful to know more about the event that you are racing in at the end of June. I retired in 2001 from the triathlon scene after over 100 races and eighteen years of training so if I can help you avoid any of the mistakes I made, I will consider it a good way of giving something back to the sport. Here are a few hints to get you started. Make sure you have an approved helmet. The officials at all USATriathlon sanctioned events will check for the appropriate sticker inside your helmet. No sticker, no race. Make sure your bike is road worthy and safe. If you have never done an open water (lake) swim, you need to find someone to go to a nearby lake and swim with you either by swimming with you or paddling along in a canoe. No swimming alone and wear a bright colored swim cap!!! On race day, arrive at least one hour before the race starts. The larger the event the earlier you need to arrive to allow for parking and checking in. Try and pick up your race packet the day before the event because it will be one less thing to think about race morning. Make an effort to drive the bike and run courses (there should be course maps in your race packet)the day before the event so you know the routes. Per the USAT rule book, you the participant are responsible for completing the event over the correct courses. Go to the USA Triathlon website and read the rules governing the bike leg. It's important that you, as a first timer, know how to conduct yourself on the bike course. There are time penalties for drafting and blocking violations. I would also suggest that you do a couple of short ride/run workouts so that you are familiar with what your legs will feel like when you try to run after cycling. It's possible to run very fast after cycling if you are mentally prepared for what your legs will feel like during the first mile of the run. If you are nervous about swimming in a group, start off to the side or at the back of the pack. Another good trick is to count to five after the gun fires for the start and then go. It's not worth getting kicked in the head. Unless you are a very strong swimmer who is aggressive, do not start in the front row of your wave. You will get run over. The first 150 yards of the swim is brutal. I was a sub 18 minute 1500 meter swimmer and still had my share of collisions over the years. I even broke a finger by accidently hitting someone in the back of the head in an event in Florida. My point is, be careful about where you start the swim. If it's a pool swim, make sure you enter an accurate time. Entering a pool swim event with a time faster than you can actually swim is bad and in some cases, if you impede the progress of those behind you, can earn you a time penalty. On the bike, ride your own race and be mindful of other cyclist, cars, pedestrians etc... I know it's a race but that doesn't mean a car can't get onto the course. Keep alert for any and all hazards. On the run, walk if you need to and take water at the aid stations. Enjoy the finish and the feeling of having done your first race. Since your event is at the end of June, make sure you are properly hydrated before you start. Good luck and feel free to email me directly if you have more questions. P 1

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