Tri Tips

Things to be aware of before any triathlon:


Printable Checklist & Tips

  • Read the race website, there is a vast amount information that will answer most of your questions and help you to prepare.
  • Attend the pre-race briefings, especially first time triathletes (mandatory at RMS triathlons).
  • Triathlons are not like running events, with multiple disciplines, there is a huge checklist of equipment for you to bring. View a Sample Checklist »
  • Take advantage of clinics and prerides (RMS is one of the few race companies that provides this)
  • If you don't know your estimate swim time for a pool swim triathlon, you can still register and update your time later (the deadline is usually a week before the event).
  • There are no shirt, swim caps, or specialty items guaranteed to athletes that are not pre-registered 2 weeks prior to race day.
  • You must have a USAT annual membership or purchase a one day $10 membeship to participate.
  • Get familiar with USA Triathlon Rules. Get More Information on USAT »

Race Preparation Timeline:


Printable Checklist & Tips

The week leading up to the race:

  • Plan what you will eat and drink during the race and use them during your training
  • Plan out your transition area and practice your transitions
  • Check over your bike making certain everything is functioning properly
  • Pack your gear, keeping in mind weather conditions

The day before the race:

  • Hydrate, but do not deplete your sodium stores by overdrinking water
  • Pick up your race packet with bib number
  • Test ride your bike
  • Read the information emails from the race director & the website before!
  • Check out the race course or look over course maps
  • Familiarize yourself with the transition area
  • Rest, stay off your feet as much as possible

Race morning:

  • Eat your normal breakfast, race day is not the time to experiment with anything new
  • Fill your water bottles
  • Arrive at the race site early
  • Rack your bike and setup your transition area
  • Get body marking
  • Pick up your timing chip
  • Final check of bike, including tire pressure
  • Warm up with a quick run/bike/swim
  • Keep drinking

Race Day:

Swim

  • Make sure you know the swim layout
  • Be aware that swimmers will be going both directions in each lane for pool swims
  • Stop at the end of the pool to let faster swimmers pass
  • Expect fast swimmers from other waves to pass you in open water, stay calm, focus on your race, breathe

Transition = T1

  • Know where your rack is in the transition area, know how to find it coming in from swim
  • Layout any clothing you will need on the bike
  • Put your helmet on and snap the chin strap before unracking your bike
  • Walk your bike to the exit, don't get on it until after you have crossed mount line

Bike

  • Drink, you should drink 6- 8 ounces of fluid every 20 minutes, 1 bottle for sprints, 2 for Olympic distances, more or less depending on temperature
  • Follow the instructions of the course marshalls
  • Keep an eye out for traffic
  • Don't draft
  • Stay to the right hand side of the road
  • Pass other riders on their left side, announce that you are passing,"On Your Left"
  • Don't push big gears, keeping cadence relatively high and "spin"
  • Eat gels or bars on the bike if needed, knowing that it will take time for body to digest
  • Do not unbuckle your shin strap until you rack your bike.

Transition = T2

  • Rack your bike in the same spot
  • Unbuckle your shin strap after you rack your bike
  • Change into any clothing you need for the run
  • Make sure you have your race number on the front for the run

Run

  • Drink, you should drink at every aid station ( every mile ) at least 8 ounces of fluid every 20 minutes
  • Start out slow until your legs get used to running
  • Follow the directions of the volunteer course marshalls, but it is the athlete's responsibility to know the course
  • Finish strong, have fun!