Seven Essential Triathlon Race Day Tips

Are you considering participating in a triathlon? Or have you done a few, but still not sure about all the logistics? Let's face it, there is A LOT of planning that goes into a triathlon! However, it is all pretty easy to get the hang of and worth it for the fun. Check out these Seven Essential Triathlon Race Day Tips I have learned over the years participating in Triathlons of every distance...from Sprint to Ironman.

Seven Essential Triathlon Race Day Tips

1. Pre-Race: If possible, always pick up your Race Packet the day before the event and attend the Expo.  It will save you time and any potential anxiety to have this information ahead of time!  The Race Packet will contain your Run Bib, Swim Cap, Race Tattoos (if available), Bike & Helmet Number Stickers, and Swim Wave Information.  Attending the Expo will allow you to visit different vendors and get a chance to ask questions about the race day.

2. Bike Inspection : Make sure your breaks work and you have end cap plugs on your handle bars. You will not be allowed to participate without the end cap plugs due to risk of injury. If you do not have them, Bike Support on site may be able to provide them for you, but it is always best to be prepared! If you rack your Bike the night before the event, do not over inflate your tires!  It is best to pump them up on the morning of the race to avoid overinflation and the tire "popping" as the day warms up!

                                    My Transition at Challenge Quassy 70.3

3. Transition: Place your items neatly on a small towel to the Right Side of your Bike. Common items in Transiton are: Bike Shoes, Bike Helmet (mandatory & must be strapped on before leaving transitions area), Running Shoes, & Socks ,Visor or Hat, RaceBelt with Bib, Extra Water & Fuel & Fuel Belt (depending on Distance).

It was a long Run to T1 at Rev 3 Maine Oly Tri, I pulled my wetsuit half-way down as I was getting out of the water.

4. The Swim: If you have a long wait until your swim wave goes off, do not zip up your wetsuit until closer to start time to avoid potentially overheating.  Use Body Glide or Tri-Slide all over exposed parts of body before putting on your wetsuit to avoid the dreaded chaffing!  A place not to forget is the back of your neck wear your wetsuit attaches, as it is a common area for chaffing.  If the water is very cold, it is a good idea to wear 2 swim caps to keep your head warm, just make sure race cap is the last one you put on!

The Bike Course at Challenge Quassy 70.3...The Beast of the East, & it did not disappoint!

 5. The Bike: Always be respectful & safe.  When passing, make sure you can quickly make the pass and let the person know that you will be passing them by saying, "On Your Left".  Ride Single File 2 Bike Lengths apart, or you could be penalized for Drafting.  Do Not Ride side by side!

                      Smiling always Helps!

6. The Run: Sprinkle your socks & shoes with a little bit of baby powder to make them easier to slip on in Transition.  If you do not wear socks, applying a little bit of body glide to the inside back of the shoe makes it easier to slide them on.  Make sure your race bib is on and facing forward during the run. 

7. The Heat!: If it is a hot day, grab ice at the aid station and switch back and forth between hands to help cool down. Also, tuck a few cubes of ice in your shirt or in your hat if you are wearing one.  I like to grab 2 cups of water at the aid stations and pour one over my head and sip on the other one.

So Tell Me...

Are you participating in any triathlons this year? Do you have any great tips to share?  What is your favorite way to organize transition? What would you add to my Seven Essential Triathlon Race Day Tips?

Remember, Triathlons are FUN! Smile and thank all of the volunteers out there and you will go Faster on Race Day. Thank you so much for stopping by! As always, I would love to hear your thoughts in the comments section below.

Have a Great Week!