Friday Tri: Do's and Don't's of Triathlon

Do's of Triathlon:

Always wear a helmet on a bike, whether in competition or training.

Bring water/Gatorade on your bike. Always. Even if a race says they will have aid stations on the bike, you don't know where they will be and you don't want to stop.

Put on sunscreen before all races. Even if it looks cloudy, you can get burned. You don't want to stop after a swim and put it on. You lose time.

Put on some kind of chafing guard before racing. Even if you've never had chafing problems before, you will likely sweat more on a race.

Bring something to eat after a race is over. Yes, they will likely have post-race food for racers, but if you have a long drive ahead of you, you may need more.

Always eat breakfast before a race. No matter how nervous and sick to your stomach you are, you must have some calories to race on. You might as well figure out what simple foods you can race on. Try a banana and a bagel or piece of bread. Simple works.

Take your bike out for a mini-ride before a race. Make sure you put it in the right gear to start.

Do a run through of transition areas before a race, so you don't get stuck wandering around during a race, trying to find your stuff. Bring something distinct to mark your area, a brightly colored towel or even a balloon.

Be clear when passing other cyclists. Call out loudly. “On your left.” If they do not move over, call out again and add, “Move over, please. I don't want to hit you.” Of course, if someone is dangerous and won't move, you'll have to go wide, but give them a chance.

Check your tire pressure every time you ride.

Always bring a tire patch kit or an extra tube and air with you. Don't assume that other people will be on hand to help you deal with a mechanical problem.

Always ride with a cell phone, in racing or training.

As much as possible, try to mimic your race course in training. If you can, go and ride/run/swim the actual course. If not, try to find a course like it. Also look carefully over the race map on-line. Even pros make mistakes on turns. You can't assume there will be volunteers or clear marking on the course. It's your responsibility to make sure you know where to go.

Dont's of Triathlon:

Never drop trash on a race course or on any course. If you brought it, you can take it back with you.

Don't draft off another racer, even if you planned to race together. It's not fair to the other competitors and it will end in you both getting a penalty. You can stay close, but keep 3 bike lengths between you. You can run together when you get to that point.

If a woman passes you on the bike (this is called being “chicked”), don't speed up and try to pass her again. She has already passed you five minutes ago, since you likely started the race earlier. Also, there are women who are faster than guys. Get over it.

Never try something new on race day. Not new shoes, not new goggles, not a new race outfit. If you buy something new the night before, try it out that night at the very least.

If you end up with a mechanical problem, don't simply give up the race. Finish it even if you don't have a chance of meeting your time goal. It makes for mental toughness and it teaches your body to keep going.

Don't argue with race officials. Ever. Not about penalties, or rules or anything else.

If the medical personnel tell you it's time to throw in the towel, believe them. They aren't joking around. They're trying to keep you alive.

Never assume that you have right of way on a bike. Race courses are often not closed and you have to share with cars. If cars don't see you, they can hit you. That's the end of your race and possibly your life. Taking the risk of dying is never worth it for winning a race. Slow down and be safe.

Don't ride your bike in transition area. Ever. This is dangerous for other racers and can end up with your bike getting damaged.

Don't assume that people who have the best gear are the best racers. This is only true about half the time. There are some really good racers who have very simple bike setups and some people who have a lot more money than time to train. Sometimes that woman with the bikini in the water is actually just a really good swimmer. Show respect for all racers.

Don't assume that this Olympic or Sprint distance triathlon is like the last one you did. Marathoners or runners who are used to thinking about PR's in terms of race distance often imagine they can guess what their time should be. But in triathlon, the race course conditions change and race distances can even vary from course to course, or depending on the year. Last year's race times may not be an accurate prediction of this year's times at all. There might be wind, rain, or traffic issues. There may be extra transition time you weren't expecting. Race this course, this year, for you. Don't make unfair comparisons to other races and make yourself feel like you didn't do well.

Don't get so caught up in racing that you forget what really matters in life. Racing in triathlon is a fun hobby, but it's not your whole life. Don't snarl at family members. They are your real life.