Preparing for your first race

It's Race Day!

Congratulations on getting yourself to the start line of your first event. With three sports to consider, there's a lot to think about and a lot going on at the event site. Allow this guide to walk you through what to expect. The assumption here is that you are at one of the bigger local events but much of this applies whether you are at a members only race or you are at your first Ironman or T100. This is a lot to remember, but much of what is covered here will be clear at the event or you can ask fellow competitors and officials for guidance. The things you absolutely must know and may be less obvious are highlighted in bold type. Let's get started

Before the event

  1. Read the race information carefully and thoroughly. Make sure you understand the safety information, the drafting rules (whether you are allowed to ride behind other athletes). Know the start time and distances for your competition and how many laps to complete for each discipline.
  2. Plan your travel, understanding the route and walking time from parking to race venue. Allow yourself plenty of time to register, prepare your transition zone, review the course and listen to the race briefing. As a rule of thumb arrive at registration a minimum of one hour before your race start
  3. Check your bike is race ready. Brakes must function and ends of handlebars must be plugged.

On Arrival

  1. Go to race registration. Here you will receive your timing chip and race pack
  2. Get body marked. Next to registration, volunteers will pen your number on your arm or leg
  3. Apply race numbers. The bike number is stuck around the seatpost so that it can be read from both sides. The race pack may also include one or more helmet numbers. Instructions on where to apply are normally included on the sticker sheet or on the race pack. You cannot swim wearing a race bib;  we recommend attaching it to an elastic belt (race belt) which can be pulled on after the swim leg. Alternatively, pin it to the cycing clothing you will put on after swimming.

Set Up Your Transition Zone

  1. Put your helmet on and fasten it so that the strap is tight enough to hold the helmet on your head in case of an accident
  2. Proceed to the safety inspection at the entrance to the transition zone 
  3. Rack your bike. Find your numbered position on the bike racking and hang your bike on the rack using the nose of the saddle
  4. Set out your cycling and running equipment in front of your bike within a 50cm wide area. You may want to hang the helmet from the handlebar and put your sun glasses inside. Transition set up is individual so look at how others have done it and see YouTube for ideas.
  5. Rehearse your route from the swim exit to your transition spot and the way out to the bike course. Look for landmarks that will help you identify the location of your bike as spotting it in a sea of bikes is tricky! 
    KNOW THE LOCATION OF THE MOUNT LINE WHERE YOU ARE ALLOWED TO START CYCLING
  6. Rehearse your route from the bike course back to your transition spot and the way out to the run course
  7. Remove bags and any non-race items from transition. Any non-essentials left inside transition may be removed by officials

The Start

  1. Go to the start at least 10 minutes before your start time. Race information will advise on when you are able to warm up on the swm course. Typically this is no longer possible 15 minutes before the start of the first competition
  2. Locate the turn buoys for the swim (open water swims only) and whether the route is clockwise or anticlockwise
  3. Listen to the race briefing carefully - changes to the course and special safety instructions may be given in addition to reminders about the course

Two types of start: (1) In a mass start, everyone starts together and are given the same start time (gun time); (2) in a rolling start individuals or small groups are started at intervals and their start time is taken from when their timing chip passes the start (chip time).
Regardless of type, slower swimmers should start towards the back of the field to avoid being swum over. Even strong swimmers inexperienced in triathlon should start to the edge of the field as getting mixed up in the 'washing machine' can be intimidating. This is something which we practice at Triclub Doha's saturday swim training 

Out the water and into 'T1'

  1. If wearing a wetsuit, unzip and roll down the top half. It is easiest to do this while it is still holding water
  2. Remove cap and goggles and carry in your hand ready to drop at your transition spot
  3. Step in the foot bath after the beach and before transition to remove sand
  4. In transition. Put on your helmet first, then the rest of your cycilng kit. You cannot touch your bike until your helmet in on and fastened.
  5. Put on your race belt (if using). Number showing behind you.
  6. Run/walk to the mount line at the exit to transition. Cycling in transition is strictly forbidden

Bike

Follow the drafting rules as explained in the race information. Stay to the right side of the course to avoid a blocking penalty. Know how many laps you must complete and count them. Don't rely on marshals to know for your competition.

Off the bike and into 'T2'

  1. Dismount the bike BEFORE the dismount line at the entrance to transition
  2. Re-rack your bike at your transition spot. It doesn't matter if it is facing forwards or backwards but it must be racked securely and exactly at your spot
  3. Remove your helmet. It must stay on your head and fastened until after your bike is racked
  4. Get ready to run with your number facing forward
  5. Run to the finish, celebrate your achievement and enjoy the post-race buzz!

Race Day Checklist

Swim

  • Lycra shorts, swimsuit, or tri-suit
  • Goggles (a spare set may be useful)
  • Wetsuit (optional)
  • Body-glide or other rash protection cream

Transition

  • Bright-colored towel
  • Race belt
  • Flip flops to wear after you have left shoes in transition

Bike

  • Bike
  • Helmet
  • Cycling shoes and socks (if wearing)
  • Sunglasses
  • Water bottle(s)
  • Nutrition (if required)
  • Tool Kit: spare tube, pump, tyre levers, multi-tool

Run

  • Running shoes
  • Race belt
  • Hat/visor

Other

  • Bike computer, sports watch (charged)
  • Body Glide
  • Sunscreen
  • Vaseline, powder, band-aids
  • Post-race change of clothes
  • Post-race recovery drink/snack

Are You Ready?

Triathlon events require determination, endurance, fitness, and the ability to pace yourself. Are you ready for your first race? The truth is that you will never be ready because you learn so much from your first time. So our advice is:

  • Try a short distance event before you go long
  • Join member-only events to practice swim starts, pacing, nutrition and transitions before your main goal
  • Be prepared for rougher swimming conditons than you find in a pool or sheltered 

It may seem obvious but the earlier you begin your training and preparation, the better. Conditions can vary hugely on race day so the fitter you are and the higher your endurance, the better your body will be able to adjust to any changes and challenges your first triathlon throws at it. On the big day, remember you will rarely be the only first time triathlete, and every one of the competitors was new to triathlon once! Get prepared, get fit, and enjoy the day!