You can race without a belt, but it is nice to have one. Visor or hat…. If you use one. For fall or rainy-day races, bring the right gear to keep you dry and warm before or after the race. Change of Clothes. While it is often fine just to wear your race clothes all day, many will want a change of clothes with them.
You might also want long-sleeved gear with you if the race is on a colder morning, gear you would then remove before the race. Some racers prefer sandals to wear before the race, as they might want to have their shoes setup in the transition area, and walking in dew-filled grass might make the shoes damp prior to the race. If you rely on a daily medication , make sure you take it. Try them out in the store to be sure they fit.
Some beginners find the mask style of goggles less claustrophobic than traditional goggles. A simple sport watch should offer split timing, allowing you to split up and separate your swim, bike and run times as components of your overall time.
Once done with the bike and headed onto the run, turn the belt around so your race number faces forward, and smile for the cameras—the photogs can now identify who you are. This is one you want to be sure to test well before race day so you can get used to it. A swimming wetsuit is like a full-body floatie, helping you stay level on the water, as well as much warmer.
Wind, bugs, raindrops, an errant squirt of energy drink from your bottle are all thwarted by your peeper keepers. Those will be good enough to make your first foray into tri. Here are a few things that can help you stay motivated and make the constant training a little easier: Recruit help. Make plans to meet a friend for an evening run or bike ride. Eat properly. Training for a triathlon is not the time to start skipping or skimping on meals.
Refuel after your workout with a quick snack of healthy carbs and protein, says Marni Sumbal, a board-certified sports dietitian and triathlon coach.
A glass of chocolate milk is the perfect post-workout snack. It will allow your body to refuel and recover from your workout. Prep meals ahead of time. Try to cook as much as you can over the weekend and freeze larger meals into single portions for the week ahead. For inspiration and tips, check out AthleteFood. Invest in conditioner.
Chlorine plus twice-daily showers can take a toll on your hair. To keep your locks from getting limp, add leave-in conditioner to your daily routine. Shower and shampoo as normal. When you get out, add a dollop of leave-in conditioner, work it through to your scalp and then let it dry.
Remember that this is fun. Finding a Sustainable Running Stride. The Workout for Swimmers. Gear Check Training for three sports at once can take its toll on your wallet. Choosing the Right Running Shoes. Fuel Your Body What you put in your body is just as important as what you wear when you train. How Sugar Affects the Body in Motion. Looking for Fitness in a Glass of Juice. Get More Running Tips From Well Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey.
Your email address Sign up now. Staying Hydrated Drink to thirst. Dehydration: Risks and Myths. What to Do on Race Day The most stressful part of a triathlon may be getting to the starting line. Hang your bike by its seat. Tie your balloon on the bike rack so you can easily find your spot after the swim.
Unpack your shoes, sunglasses, visor and any fuel you plan to use on course. You can leave them all next to your towel. Put on your timing chip. It would have come in your race day packet. Check that your bike tires are inflated. Take one last look at your area to make sure everything is set before leaving. Try this: Pick the senses that are the most tangible and focus on them. Think about five things you can see. Think about four things you can hear. Think about three things you can smell.
Related Guide How to Meditate Learning how to meditate is straightforward, and the benefits can come quickly. Box Breathing Anxious before a big event? This exercise can help calm you. Imagine the four sides of a square. Each side is a breath or a pause. Breathe in during a slow count of 5. This represents one side of the square. Hold the breath for a slow count of 5. This represents the next side of the square. Release for the same count of 5. This represents the third side of the square.
Hold the exhale for a count of 5 to complete the square. Begin another trip around the square until you can breathe normally. This is normal. Pull your goggles off your eyes , but leave them on your head, so your hands are free to wipe the water from your eyes.
When you get to your bike you can rip both your goggles and swim cap off in one swift tug, says Ms. Find your bike. Each rack of bikes lists the race numbers they correspond with. Plan ahead: tie an easy-to-identify colored balloon to the bike rack before you start to make it even easier to find your bike.
Stand on your towel. Once you arrive at your bike, stand on your towel. Wipe your face off with your second towel, if you like. Next, put on whatever clothes you plan to wear biking. Check your bike. Make sure both of your bike tires are still inflated, and that the water bottles you need are on your bike.
Check your chip. Make sure your timing chip made it safely out of the water. Grab your race number. Take in fuel, if you need to. A sports drink is best for a sprint triathlon. Put on your helmet and sunglasses. Be sure to clip the strap on your helmet. This is important for your safety and easy to forget. Check your surrounding area. Is there anything left on the ground that you might need?
If not, grab your bike and head out. Eat first. Take in whatever fuel you need to give your body maximum time to absorb it before you run off. Again for a sprint triathlon, some sports drink should be all you need.
Find your assigned bike parking spot and take off your helmet. A surprising number of athletes forget to take their helmets off, often not realizing it until they are far enough into the run that their best option is simply to carry it to the finish line.
Switch to your running shoes, if you wore cycling shoes. Check your timing chip and race number. Make sure they are both intact. Grab your hat. Check around you to make sure you have everything you need.
Head to the starting line. Triathlon Rules Rules are enforced for a reason, so make sure you know them and follow them all. I did the doggie paddle for my very first race and was probably the last person out of the water. Smaller triathlons often expect you to fuel yourself on the bike, but have aid stations on the run. Once back in transition for the second time, there are just a few more items of kit to think about. Having a pair of run shoes that you can slip into comfortably is important.
Some triathletes sprinkle talcum powder in the soles to dry up any remaining moisture. One of the cheapest yet most effective pieces of kit when it comes to time saving. You may not want to carry all your nutrition on the bike leg and save a gel or two for the run.
Here we go through it. Even at a hot location, early morning starts before sunrise are often chilly. Layers can be helpful to keep you and your muscles warm and a cosy tracksuit and beeny should not be underestimated. Post-race is equally as important as the body cools quickly after exercise. An important one for hot climates that can easily be overlooked. You want to end the race with a shiny medal and red cheeks from exhaustion, not sunburn. Just try not to get annoyed when lots of other people ask to borrow it!
A towel covers a multitude of purposes including drying your feet after the swim and cleaning you up at the end. These come in handy for dirty kit, and will also help you put your wetsuit on without risking putting a toenail through the neoprene, which can be easily done. The amount of triathlon gear you can get to support your training is almost limitless, so here are just a few examples.
Swimming is all about technique and many triathletes use hand paddles, fins and pull buoys to help improve their performance in the water. Indoor cycling is becoming increasingly popular. Swimming, cycling and running are all endurance activities with thousands of repetitive movements. Not so much triathlon gear, but with access to a weights room, treadmills, turbo trainers, and even a pool, a monthly gym membership can be an astute investment.
Both hard shell and soft shell bike boxes can do the job.
0コメント