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1. What equipment do I need?
As a triathlon beginner, simply using the basic items will get you
from the start to the finish line with success. As your training and
experience increases, you may decide to accessorize further.
Required basic items:
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Swim leg: swimsuit, goggles, swim cap, towel, and lubricant gel (optional)
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Cycle leg: any type of man-powered bike (mountain, touring, racing etc), helmet, and water bottle
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Running leg: runners, socks (optional)
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General items: sunglasses, waterproof 15+ sunscreen, sun visor or hat
2. What kind of bike should I use?
In the beginning, any bike will get you successfully
through a triathlon. Most first-timers like to use mountain or touring
bikes. However, if you want to go long-term, see a bike specialist and
purchase a bike that fits you, your style, and your comfort.
3. Do I need to follow a special or specific diet?
Triathletes do not require a special or specific diet but
they do require a healthy one. A diet low in fat and high in
carbohydrates (rice, cereals, bread, and pasta) is optimal for creating
and maintaining energy levels. The more you train, the longer the races
you compete in, the more carbohydrates you will require.
4. What kind of warm-ups should I practice before a race?
Prior to race time, you want to ensure your muscles are relaxed
and ready but not tired. An easy, 5-minute jog and some simple, gentle
arm and leg stretches can help prevent strains and injuries.
5. I know nothing about rules and transition. Help!!!
It is the athlete's responsibility to know the ITU and
Triathlon Canada rules and they are encouraged to visit the respective
websites prior to race day.
Recently, there have been many disqualifications for not correctly
wearing a helmet in the transition area. To avoid being disqualified,
ensure your helmet is the first thing you put on, and that it is on and
fastened properly whenever your bike is in motion.
Another rule you will hear about a lot is drafting a
technique of riding closely behind the bike in front of you, in their
slipstream, making the rider in front act as a windbreak and making
cycling easier for the rider in back. Drafting is NOT allowed in
triathlon and will result in immediate disqualification. To avoid
disqualification, make sure you are always two bike lengths behind the
person in front of you at all times, unless passing.
6. How much water should I drink?
Contrary to popular belief, being thirsty is actually a
very poor indicator of the bodies need for fluids. To avoid becoming
dehydrated, use the following as a guide:
Super-hydrate 2 hours before an event - 3 cups of water
Hydrate 10-15 minutes before an event 2 cups of water
Hydrate at 15 minute intervals during the event ˝ cup of water
You should drink between 500 ml 1 litre of water/hour while training.
7. Am I covered by insurance if I get injured during a race?
If you are a member of the Alberta Triathlon Association, you are
covered under the association’s insurance. If you are not a member,
you must pay the day fee in order to compete in the sanctioned event and to be covered under the association’s insurance. |
