» WHAT IS A TRIATHLON/DUATHLON?
Triathlon is an endurance and versatility sport, in which the individual athlete carries out a swimming, a cycling, and a running segment, in the said order, and with the clock running during transitions. Triathlons come in various distances, the most common ones are:
Sprint : 750m Swim, 20km Cycle, 5km Run
Standard: 1500m Swim, 40km Cycle, 10km Run
Ironman : 3800m Swim, 180km cycle, 42.2km Run
A Duathlon is an endurance sport similar to triathlon where the swim leg is replaced by another run leg, again there are various distances. In Ireland, the most common are 3.5k run, 16k cycle, 3.5k run, or 10k run, 40k cycle, 5k run.
» WHAT DO I NEED TO START? You do not have to go out and spend a fortune when preparing for your first triathlon, but there are some basics you will need, they are:
Swim: Swimming suit/trunks, Goggles, Hat (for the open sea swims you will need a wetsuit)
Cycle: Basic bike; mountain, hybrid or racer. Helmet, you will not be allowed to race without one.
Run: Running shoes
When you do a race or two, you will probably want to upgrade to a better bike, get a better wetsuit and buy the best running shoes. When the triathlon bug bites you, you will spend the years to come doing what you can do to save seconds.
» WHAT SHOULD I WEAR?
There are triathlon specific clothes you can wear, but for your first race, a normal swim suit or trunks for the swim, t-Shirt/top and shorts for the bike and run or whatever is in the back of the wardrobe.
» TRAINING
How much training you need to do before your first triathlon depends on you. It depends on what level of fitness you are at in all three disciplines and it depends on what your goals are: Do you want to do a sprint, a standard distance, an Ironman? Do you want to be competitive or just be able to finish the race?
To give yourself something to aim for, enter a triathlon some months ahead. Choose a race you think you can finish, and prepare adequately. By race day you should be able to go the full distance of each event in training. If you can, join a local triathlon club, where you can train with others and benefit from the advice/camaraderie/encouragement of experienced triathletes.
» NUTRITION
A good healthy diet is essential to a triathlete's success and a good nutrition programme is fundamental to any training regime. When you exercise, your body draws on energy from carbohydrate (glycogen) stores in the muscles and liver. These stores are small and will deplete to low levels during long, hard training sessions which can leave you feeling tired and weak with a slowed pace. The key is to boost energy levels between workouts by keeping your glycogen stores topped up.
» WHO CAN DO A TRIATHLON?
Fiction: Adrenalin mad fitness fanatics Fact : YOU!
Anyone can do a triathlon. If you are in search of fitness and looking for a rewarding challenge, Triathlon is for you. This leaflet will try to answer some of your questions before you get started. It's just as important to keep hydrated, both in training and during the race. Drink plenty of fluids before and during your workouts.
» WHICH RACE?
It is good to pick a race and set yourself a target to aim for. Be positive and pick an upcoming race. There are numerous races in the Triathlon Ireland calendar, in all corners of the country.
Remember - Due to popularity the majority of races fill up long before the entry deadline so get your entries in early to avoid disappointment. See www.triathlonireland.com
» I CAN'T SWIM, WHAT CAN I DO?
Many local leisure centres give swimming lessons and when you have mastered the swimming basics then joining a local triathlon club can help get you up to race fitness. If you do not want to swim, there are many duathlons which are held around the country.
» WHICH CLUB?
There are loads of triathlon clubs in Ireland. A full up to date list can be found on: www.triathlonireland.com
You do not have to join a triathlon club to do a triathlon. But you will find the training much more enjoyable when training with people of similar abilities and goals. You will benefit from the advice from those who have been there and done it all before you. You will not just be joining a club, but a whole new social scene.
Triathlons have a fun and friendly atmosphere that has to be experienced to be believed.
We hope this short guide has been of some help to you, for further help or Information contact: www.info@hielbow.co.uk |
