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experiencelifemag.com
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10 Triathlon Mistakes to Avoid
You can learn a lot from mistakes - but they don’t have to be your own!
Here’s how you can sidestep common pitfalls of first-time triathletes.
By Kara Douglass Thom |
June 2008 |
Most experienced triathletes will tell you they’ve learned valuable lessons
from the mistakes they’ve made while competing. And indeed, the challenges of
triathlon can sometimes act as more effective teachers than even the best of
coaches. But there’s no reason you have to make all the mistakes yourself. Here
are some of the most common first-time foibles you’ll want to avoid. 1. Trying Something New on Race Day
This mistake is the most common error
and the No. 1 cause of disastrous races. As a rule, train the way
you’d like to race, and race the way you’ve trained. This means getting familiar
with race pace (beginners notoriously go out too fast), your equipment (i.e., if
you’re borrowing a bike, ride it beforehand), clothing (don’t save that new
singlet for race day), and nutrition. Especially nutrition. In addition to
providing your own fuel during the race, find out what will be served at aid
stations and try it while training. If you need a handout on race day, you’ll
know in advance if your gut can handle the sports
drink. 2. Not Knowing the Rules
Do you know you must ride at least three bike
lengths behind the competitor ahead of you on the cycling portion of the
triathlon? Any closer and a race marshal can tag you for drafting. Do you know
you can be penalized if well-intentioned spectators run alongside you or hand
you a water bottle? Or that it’s against the rules to wear your iPod while
racing? Ignorance isn’t a compelling defense, so learn the rules before you
race. Most USA Triathlon–sanctioned events provide some sort of primer before
the race — either in a meeting or as part of the race packet. The full
rulebook (available at www.usatriathlon.org) can be an arduous
read, admits Charlie Crawford, USA Triathlon’s commissioner of officials, but he
notes that the organization does offer a one-page summary that clearly outlines
the dos and don’ts. (To read this “Cliffs Notes” version of the rules, see the
Web Extra! at the top right of this page.) 3. Arriving at the Race Site Short on Time
There’s plenty to do once you
arrive at the race site, but you also may have to contend with traffic
congestion and parking limitations. To avoid getting flustered on what’s likely
to be a high-intensity morning, plan to arrive at least one hour before the
transition area closes (this is usually earlier than the start time; check your
race packet for details). This will give you enough time to set up your gear and
get your body marked with your race number. And don’t forget to use the
restroom. If you’re left with extra time, use it to take a few deep breaths and
visualize your ideal race. 4. Not Getting Your Bearings
You’ll need some time to get familiar with
the race site — especially the transition areas. In most races, you’ll be
assigned your own space to make both transitions. Know which direction you’ll
arrive from the swim, which way you’ll head out and return on the bike, and
where you’ll leave on the run. Take time to walk these entrances and exits, and
locate your transition area. Your bike rack might be five rows in from where you
enter the transition after the swim, but 20 bike rows away from the bike finish.
Know which rack is yours, but don’t use other bikes to identify it — that bright
pink Cannondale might be gone when you finish the swim. Likewise, get familiar
with the course. Most races post maps for all three events. You can’t always
count on volunteers to know the way. 5. Forgetting Something
Triathlons typically start fairly early in the
morning. To arrive with ample time, you’ll likely leave for the race site long
before the rest of the world is functioning. So early, in fact, that you might
not be functioning, either. Do yourself a favor and pack — even load the
car — the night before. As you train, make a list of everything you might
conceivably need for the race. Perhaps you broke the strap on your swim goggles
one day during practice — you’ll know to pack two pairs for the race. (For a
handy checklist, see “Smooth Transition” in the June 2005 archives.) 6. Not Training for Transitions
Transitions are as much a part of a
triathlon as swimming, biking and running, and you don’t have to be good at any
of those sports to excel at transitions. But you need to train for them.
Practice taking your swim cap and goggles off, putting on your bike accessories
(buckle your helmet or get disqualified), even mounting and dismounting your
bike, and running on “bike legs.” Many elite and pro triathletes keep their
shoes clipped in their bike so they can run out of the transition barefoot, hop
on their bike at a sprint and slip their feet into their shoes as they ride. The
dismount is similar. It’s impressive, but it takes a lot of practice, and is not
something to try for the first time at a race (see mistake No. 1). 7. Starting the Ride in the Wrong Gear
Once you’re familiar with the
course (see No. 4), you’ll know the terrain just beyond the transition area.
It’s important to start the bike ride in a gear that allows you to maximize your
power right away. This is easy if the road is flat. But if there’s an immediate
climb, you’ll want to have your bike in a lower gear — or in a higher one if the
road dips. In either case, shift as needed before the race starts. 8. Drinking Too Much or Too Little
There are many variables affecting
proper hydration, including weather and length of the event — not to mention
your unique physiology. While in training, you should determine how much fluid
your body needs under various conditions. (See “How to Hydrate” in the December
2007 archives.) Generally speaking, if your workout
or race lasts for less than an hour and the heat isn’t too extreme, you probably
don’t need extra fluid during the event — if you adequately hydrate before and
after. During events an hour or longer, it’s important to consume about 8
ounces of fluid every 15 minutes. You
can install a drinking system on your bike (most involve water bottles designed
to fit between aerobars) so hydrating is easy and you don’t start your run with
a fluid deficit. Be careful not to overhydrate, however. Hyponatremia, a
serious condition caused by drinking too much water, can dilute your system of
sodium and potassium. 9. Not Applying Sunscreen
Whether you’re racing on a cloudy or sun-kissed
day — most notably during peak hours, between 10 a.m. and 2 p.m. — sunscreen can
provide tangible benefits. Sunburn decreases the body’s ability
to cool itself, which can diminish performance and make you more susceptible to
heat exhaustion. So slather on an SPF of 15 or higher and — this is important —
make sure it’s sweat-proof and waterproof. 10. Hanging Expectations on One Outcome
Swimming 1,000 meters alone in a
pool is nothing like swimming 1,000 meters in a lake, surrounded by a hundred
other competitors. And a strong headwind might hold up your goal time on the
bike. Be flexible and reevaluate your goals when necessary. Evaluate your
outcome against your best effort under the circumstances for that day and race —
not training times or other competitors’ finish times. Despite your best efforts to avoid them, sometimes mistakes are unavoidable.
The biggest mistake of all would be to not apply the lessons you learn to your
next race. Kara Douglass Thom, author of Becoming an Ironman: First Encounters with the
Ultimate Endurance Event (Breakaway Books, 2001), has been a triathlete for 15
years.
For USA Triathlon's summary of race-day rules, see the Web Extra! at the top right of this page.
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10 Triathlon Mistakes to Avoid
You can learn a lot from mistakes - but they don’t have to be your own!
Here’s how you can sidestep common pitfalls of first-time triathletes.
By Kara Douglass Thom | Full Speed Department,
June 2008 |
Most experienced triathletes will tell you they’ve learned valuable lessons
from the mistakes they’ve made while competing. And indeed, the challenges of
triathlon can sometimes act as more effective teachers than even the best of
coaches. But there’s no reason you have to make all the mistakes yourself. Here
are some of the most common first-time foibles you’ll want to avoid. 1. Trying Something New on Race Day
This mistake is the most common error
and the No. 1 cause of disastrous races. As a rule, train the way
you’d like to race, and race the way you’ve trained. This means getting familiar
with race pace (beginners notoriously go out too fast), your equipment (i.e., if
you’re borrowing a bike, ride it beforehand), clothing (don’t save that new
singlet for race day), and nutrition. Especially nutrition. In addition to
providing your own fuel during the race, find out what will be served at aid
stations and try it while training. If you need a handout on race day, you’ll
know in advance if your gut can handle the sports
drink. 2. Not Knowing the Rules
Do you know you must ride at least three bike
lengths behind the competitor ahead of you on the cycling portion of the
triathlon? Any closer and a race marshal can tag you for drafting. Do you know
you can be penalized if well-intentioned spectators run alongside you or hand
you a water bottle? Or that it’s against the rules to wear your iPod while
racing? Ignorance isn’t a compelling defense, so learn the rules before you
race. Most USA Triathlon–sanctioned events provide some sort of primer before
the race — either in a meeting or as part of the race packet. The full
rulebook (available at www.usatriathlon.org) can be an arduous
read, admits Charlie Crawford, USA Triathlon’s commissioner of officials, but he
notes that the organization does offer a one-page summary that clearly outlines
the dos and don’ts. (To read this “Cliffs Notes” version of the rules, see the
Web Extra! at the top right of this page.) 3. Arriving at the Race Site Short on Time
There’s plenty to do once you
arrive at the race site, but you also may have to contend with traffic
congestion and parking limitations. To avoid getting flustered on what’s likely
to be a high-intensity morning, plan to arrive at least one hour before the
transition area closes (this is usually earlier than the start time; check your
race packet for details). This will give you enough time to set up your gear and
get your body marked with your race number. And don’t forget to use the
restroom. If you’re left with extra time, use it to take a few deep breaths and
visualize your ideal race. 4. Not Getting Your Bearings
You’ll need some time to get familiar with
the race site — especially the transition areas. In most races, you’ll be
assigned your own space to make both transitions. Know which direction you’ll
arrive from the swim, which way you’ll head out and return on the bike, and
where you’ll leave on the run. Take time to walk these entrances and exits, and
locate your transition area. Your bike rack might be five rows in from where you
enter the transition after the swim, but 20 bike rows away from the bike finish.
Know which rack is yours, but don’t use other bikes to identify it — that bright
pink Cannondale might be gone when you finish the swim. Likewise, get familiar
with the course. Most races post maps for all three events. You can’t always
count on volunteers to know the way. 5. Forgetting Something
Triathlons typically start fairly early in the
morning. To arrive with ample time, you’ll likely leave for the race site long
before the rest of the world is functioning. So early, in fact, that you might
not be functioning, either. Do yourself a favor and pack — even load the
car — the night before. As you train, make a list of everything you might
conceivably need for the race. Perhaps you broke the strap on your swim goggles
one day during practice — you’ll know to pack two pairs for the race. (For a
handy checklist, see “Smooth Transition” in the June 2005 archives.) 6. Not Training for Transitions
Transitions are as much a part of a
triathlon as swimming, biking and running, and you don’t have to be good at any
of those sports to excel at transitions. But you need to train for them.
Practice taking your swim cap and goggles off, putting on your bike accessories
(buckle your helmet or get disqualified), even mounting and dismounting your
bike, and running on “bike legs.” Many elite and pro triathletes keep their
shoes clipped in their bike so they can run out of the transition barefoot, hop
on their bike at a sprint and slip their feet into their shoes as they ride. The
dismount is similar. It’s impressive, but it takes a lot of practice, and is not
something to try for the first time at a race (see mistake No. 1). 7. Starting the Ride in the Wrong Gear
Once you’re familiar with the
course (see No. 4), you’ll know the terrain just beyond the transition area.
It’s important to start the bike ride in a gear that allows you to maximize your
power right away. This is easy if the road is flat. But if there’s an immediate
climb, you’ll want to have your bike in a lower gear — or in a higher one if the
road dips. In either case, shift as needed before the race starts. 8. Drinking Too Much or Too Little
There are many variables affecting
proper hydration, including weather and length of the event — not to mention
your unique physiology. While in training, you should determine how much fluid
your body needs under various conditions. (See “How to Hydrate” in the December
2007 archives.) Generally speaking, if your workout
or race lasts for less than an hour and the heat isn’t too extreme, you probably
don’t need extra fluid during the event — if you adequately hydrate before and
after. During events an hour or longer, it’s important to consume about 8
ounces of fluid every 15 minutes. You
can install a drinking system on your bike (most involve water bottles designed
to fit between aerobars) so hydrating is easy and you don’t start your run with
a fluid deficit. Be careful not to overhydrate, however. Hyponatremia, a
serious condition caused by drinking too much water, can dilute your system of
sodium and potassium. 9. Not Applying Sunscreen
Whether you’re racing on a cloudy or sun-kissed
day — most notably during peak hours, between 10 a.m. and 2 p.m. — sunscreen can
provide tangible benefits. Sunburn decreases the body’s ability
to cool itself, which can diminish performance and make you more susceptible to
heat exhaustion. So slather on an SPF of 15 or higher and — this is important —
make sure it’s sweat-proof and waterproof. 10. Hanging Expectations on One Outcome
Swimming 1,000 meters alone in a
pool is nothing like swimming 1,000 meters in a lake, surrounded by a hundred
other competitors. And a strong headwind might hold up your goal time on the
bike. Be flexible and reevaluate your goals when necessary. Evaluate your
outcome against your best effort under the circumstances for that day and race —
not training times or other competitors’ finish times. Despite your best efforts to avoid them, sometimes mistakes are unavoidable.
The biggest mistake of all would be to not apply the lessons you learn to your
next race. Kara Douglass Thom, author of Becoming an Ironman: First Encounters with the
Ultimate Endurance Event (Breakaway Books, 2001), has been a triathlete for 15
years.
For USA Triathlon's summary of race-day rules, see the Web Extra! at the top right of this page.
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