Taking on a Triathlon – Swim, bike, & run to the finish line

Last weekend was the first anniversary of my first sprint triathlon – the 2008 Fall Frenzy, hosted by my local recreation center outside of Denver, Colorado. Naturally, I celebrated by competing in the 2009 Fall Frenzy (and then I headed to Vegas afterward. No really, I did.)

Sprint triathlon distances in the three events – swim, bike, run – can vary widely, although the accepted standard is 750m swim, 20km bike, and 5km run. However, many shorter courses exist and can be an ideal way to ease into a sport that might seem terribly daunting to beginners.

The Fall Frenzy is a great model of what beginners should look for in their first sprint triathlon. This year, the swim was 500 yards, the bike was 11 miles, and the run was three miles. I finished in just over 90 minutes, including transitions between events (which are counted as part of race time).

Pre-Triathlon Setup

The transition area usually opens about 90 minutes before race time, and it closes 15-30 minutes before race time. Get there as early as time permits in order to snag a prime spot. A prime spot is one that's as close to the Bike In/Out area as possible, so that you minimize the distance you have to wheel your bike during the race. Rack your bike with the front wheel facing out. Put your shoes on the ground with your socks inside them and your towel on top. Place your bike helmet on your bike handlebars with sunglasses, lip balm, and an energy gel or bar inside it. Make sure you have a full water bottle in the holder on your bike.

Swim

Most sprint triathlon swims take place in open water – ocean, lake, reservoir, or other large body of water. A wetsuit is usually recommended due to water temperature. I had my first open water triathlon swim earlier this summer, and I have to admit that it was scary. Being way out in the water, unable to touch bottom, surrounded by thrashing swimmers – it can induce panic. Don't panic. Do breast stroke, float on your back, or even tread water until you feel calmer. You will make it to the finish. One good reason to wear a wetsuit, even if the water temperature is warm, is that it adds buoyancy. It also helps keep your body in freestyle position. And the more freestyle you swim, the faster you'll get to that finish line.

Some triathlon swims take place in a pool. Unlike open water swims, which usually start in waves based on age group, pool swims are seeded according to swim time for the distance being covered. In larger triathlons, five swimmers might share one lane, swimming in a "circle" and starting at five second intervals to maintain distance between them. That's why it's important to have an idea of your swim time.

Transition 1

The first transition is between the swim and the bike. This is usually the longer of the two transitions because you have to peel off your wetsuit and put on your shoes. Removing your wetsuit can be difficult and eat up precious time, so start unzipping as soon as you exit the water. You can use a lubricant (NOT petroleum based!) to ease the process by applying it to your skin before putting on the wetsuit. (Speaking of which, make sure your bladder is completely empty before putting on your wetsuit. Trust me on this.)

I always put on my bike helmet as soon as I get my wetsuit off. Different triathlons have different rules as to at what point you must be wearing your helmet, so I've found that it's best to just put it on as soon as possible every time. You don't need to dry your whole body, but make sure your feet are as dry as possible before putting on your socks and shoes. I also put on my race number belt at this point. It's not necessary, since you'll have your number attached to your bike, but it's one less thing to remember in the second transition.

Bike

Bike courses can vary widely. Sometimes they are closed to traffic, sometimes not. Sometimes they are hilly and scenic, sometimes they take multiple loops through a flat residential area. They are always well-attended by volunteers to help guide you. Still, bike or drive the course beforehand if possible so that you're familiar with it. I love to ride, so the bike is my favorite part of any triathlon.

Even so, after swimming hard and pushing through the first transition, I usually spend the first few miles catching my breath. Anticipate hills so that you can shift gears accordingly. Likewise, anticipate turns so that you can avoid braking unless absolutely necessary. You may hear a lot about penalties incurred for drafting. Don't worry about them. You can't accidentally draft. That said, if you pass someone, do it and then move back to the right quickly and maintain your speed. Nobody likes to be cut off whether in a car or on a bike. The bike is always the longest of the three events. Pace yourself – remember there's a run still to come. Drink from your water bottle when you can, preferably not on a screaming downhill run, and slurp down that energy gel when you've got a few miles left to go.

Transition 2

Rack your bike and take off your helmet. Change from bike shoes to running shoes if you have them – I don't yet have bike shoes myself, so that speeds up my second transition. Take a good slug of water – enough to get you to the first aid station on the run, not so much that it sloshes around in your stomach all the way there.

Run

No matter how well my bike event goes, I always feel sluggish and heavy when I start the run. This is normal – it's just a transition between using different muscle groups. Take short strides and keep moving – you'll loosen up. The run is often an out-and-back course, which can be helpful: what you see on the first half is what you'll see on the second half, only in reverse. So when you're huffing and puffing up a big hill on the way out, know that you'll be sailing down that same hill on the way back. Try not to walk. Of course, it's easy for me to say that now, but I'm always tempted to walk when I'm out there myself. I did have to walk for about thirty seconds in this last triathlon thanks to a cramp in my side, but I kept breathing deeply and as soon as the cramp began to ease up, I started running again. There are usually two aid stations. I tend to grab a cup of water at the first one and pass the second one since I know the end is in sight.

Post-Triathlon

At the finish line, race attendants will stop you to get your timing chip – usually attached with a velcro strap to your left ankle. Then you can pick up a bottle of water or a sports drink as you walk it off. I usually have my family with me at triathlons, which means that I'm covered with children shortly after crossing the finish line. But on the flip side, it's really amazing to be greeted by your own screaming fans after such an effort. Now go have a beer. You've earned it. 

Julie Marsh blogs at The Mom Slant, an op-ed blog about issues affecting parents. She's also a sprint triathlete, with five of them under her race belt and many more to come, and she'll be sharing her triathlon training tips and experiences here at the Shredheads blog.