Register and get your race number written on your leg and arm. Some races require you to wear a race number either pinned to the FRONT of your jersey, or attached to a race belt and worn during the run leg. Some athletes choose to attach the Race number on to a running top, which they slip on, after finishing the swim leg.
Check your bike over: make sure the brakes work, enough air in the tyres, no damage, or exposed metal on the end of handlebars (this is a legal requirement).
Put your bike in a LOW GEAR to make mounting and heading out onto the course easier.
Racking your bike:
Choose a spot you will remember. Things will look different when you come out of the water and other bikes have already gone. The safest way to remember your spot is to look around and find a landmark close to where you put your bike.
You can either hang your bike onto the brakes on to the rack, or push it through and under the bar, turning your bike and hanging it on to the saddle. This way you are already pointing into the direction in which you have to run your bike to the start. Try and do what works best for you.
Place your helmet either on to the handle bars, upside down and with the clip open. You can also place it next to the tyre on the ground.
Remember that you MUST put your helmet on and do it up BEFORE you get your bike .
Ensure you have a water bottle on your bike
Put your SaBaR Endurance Nutrition in the bento box on the bike , or attach with some duct tape on to the frame. For a longer race, carry a banana another SaBaR packet in your jersey .
Make sure you drink enough water before the start of the race. Ideally you consume the water in the last half hour before race start, to ensure you are adequately hydrated, but don’t need a toilet stop.
Setting up your running gear:
Place a small towel on the ground next to your bike. This will not only give you something to dry your feet on after the swim, but also helps you to recognize your spot. It helps to have a brightly colored towel.
Open the shoelaces on your running shoes and place them on the towel
Add a visor or running cap
Your race belt with race number
1 serve of SaBaR Endurance Nutrition, if you choose so, for on the run
Place your bike shoes onto the towel, so you may reach for them FIRST, unless you ride in runners.
Some athletes attach their bike shoes already onto the bike. Only do this if you have practiced getting the shoes on and off while riding.
Setting up for the swim leg:
Take all you need for the swim OUT of transition with you. Transition will close at some point and no one is allowed to go near the bikes. This is to ensure the safety of the gear.
You will need: a swim cap (compulsory so the surf life safety crew can spot you in the water); goggles. A wetsuit is optional. If you wear a wetsuit, rub some oil on to your lower calves and wrists BEFORE putting the wetsuit on, it will make it much easier to take it off. Rub some anti chafing cream or oil onto the back of your neck, near the hairline, because the wetsuit can give you a nasty chafing.
Put the wetsuit on in good time, so you have time to go for a warm up swim.
Racing and moving through transition:
Make sure you listen to the race briefing and remember how many laps you need to complete for the individual legs. You can write it on your hand ( like 1-3-2). I always do that J
Familiarize yourself with ALL entry and exit points into and out of transition. Ask someone to show you! You want to be confident in moving through transition.
Race brief for the swim is usually at the beach.
There are always surf life safer volunteers in the water
Go for a short warm up
When you come out of the water, try to undo your wetsuit, pull your arms out and pull down to your hips for easier movement. Do NOT stop and take off altogether. Run to your bike and take the suit of next to it. Sometimes, beginner triathletes feel very dizzy when they bend down. Make sure you can grab hold of the rail. You can also sit down to take your wetsuit off.
Make sure you leave your wetsuit, goggles and cap in a not so messy heap near your own bike to prevent others from tripping.
Put your helmet on and do it up
Put your bike shoes / or runners on
Pull your bike off the rack and run it to the mount line
DO NOT get on to the bike BEFORE the line. Make sure you stay on the LEFT, so faster athletes can pass you safely
Ride, following the guidelines given to you in the briefing ( no drafting). Make sure you drink.
On your return ( keep track of your laps), dismount your bike BEFORE you get to the mount line. Do NOT cross while riding!
Run your bike into transition, back where your spot is.
Switch shoes, or just grab your visor
Run out onto the run course
Smile all the way to the finish line J
General Endurance Nutrition
SaBaR Endurance Nutrition has been developed in the knowledger that food is fuel. Fuel equals Endurance.
What are the facts?
We need to provide our bodies with enough energy to not only fuel our muscles, but also to enable proper recovery between exersice sessions. Physical training and competitive sports generally increase our daily energy requirement, depending on duration,type and intesity of the activity.
The three main nutrients we can get from food and to supply the body with energy are : Carbohydrates, Fat and protein.
Carbohydrate is a key fuel source for exercise, especially during prolonged continuous or high-intensity exercise. The body stores carbohydrate as glycogen in the muscles and liver, however its storage capacity is limited. When these carbohydrate stores are inadequate to meet the fuel needs of an athlete’s training program, the results include fatigue -, reduced ability to train hard, impaired competition performance, and a reduction in immune system function. For these reasons, athletes are encouraged to plan carbohydrate intake around key training sessions and over the whole day according to their carbohydrate requirements as an exercise fuel. Planning and preparing to have a good fuel source handy will also prevent you from making poor food choices.
Recovery after each workout or competition is a challenge for the athlete with a busy timetable. Recovery processes are complex and include refueling, rehydrating and repairing. Muscle and body protein metabolism is a constant balance between protein breakdown and protein rebuilding. During exercise the balance shifts towards protein breakdown, while during the recovery period after exercise, the balance tips in the opposite direction. By consuming protein immediately after exercise it enhances muscle uptake and retention of amino acids, and promotes a more positive protein balance. This heightened state of protein metabolism seems to last for up to 24 hours and it is important for athletes to look at their protein spread throughout the rest of the day as well as immediately after exercise. The most important news is that the effect of post-exercise protein intake is best seen when the protein is combined with carbohydrate. Carbohydrate intake stimulates an increase in the hormone insulin, which in turn, stimulates the muscle to take up the amino acids. A protein-carbohydrate snack or meal after a workout makes good sense - not only for muscle repair and adaptation to training, but to provide carbohydrate fuel to restore muscle glycogen levels.
Want to know more? Refer to the Australian Sports commission website:
All Fats Are NOT Created Equal J Dietary fat is an essential macronutrient which is important for the absorption of fat soluble vitamins A, D, E and K. Fat protects your vital organs and enables you to tolerate exposure to the cold. Fat is also a hunger suppressor and contributes to how “full” you feel after a meal, which can determine how well you stick to a meal plan, and finally fat is an energy reserve. It provides a ready energy source which helps prevent muscle loss while losing weight or exercising.
While stored carbohydrate or glycogen can fuel the body for about 2 hours of moderate to high intensity exercise, glycogen stores will deplete. When the exercise continues at an intense level, an athlete will not switch to fat stores; they will most likely “hit the wall”. Carbohydrate needs to be replenished for exercise to continue. The addition of unsaturated fat in Sabar Endurance Nutrition, enables the body to tap into and access, stored glycogen. Fat can provide energy during exercise that occurs at a lower intensity, making it a great fuel source for endurance events .