While I can't say I'm an expert triathlete, my love of the sport and my experience as a swim coach have allowed me to put together a list of ten tips that you might find useful for your first Ironman or triathlon with lifeguard training.
Before we start, I want to recommend that you never try anything new in the race. It is better that everything is already tested in training. In this sport, improvisation is synonymous with failure.
Now we can get to the point. Here are my 10 tips for you to finish the race successfully:
1. Study the route map in detail during the week prior to the test and write down the most relevant data. Study all three parts: swimming, cycling, and running. Take note of the refreshment points and what they offer to eat and drink. Go to the previous meeting and ask the athletes who have taken part in previous editions for advice.
2. Pay attention to weather information: it is essential to wear the right clothing.
Make a list of the necessary equipment so you don't forget anything. I suggest that the day before the race you divide your clothes into three lots, one for each discipline, and put each one in a different bag (normally the organizing club provides the bags), as well as the food and supplements you need to finish the race. race.
3. Visualize the development of the race in your head. It is a habit that has always seemed very useful to me to better manage, both physically and mentally, moments of euphoria and exhaustion. Don't let the unforeseen surprise you.
4. Set two alarms for the morning of the race. Follow your usual routine. Take a deep breath and stay optimistic. Do not stop mentally repeating that THIS IS YOUR DAY and that you have done what is necessary to make everything go smoothly.
5. When you leave the bike in the transition area, memorize references that will help you find it quickly when you get out of the water. Check tire pressure and distribute drinks, gels and energy bars to keep them close at hand. Make sure you wear your helmet in the correct position, check the lenses of your cycling and swimming goggles and have your bib belt ready.
6. Warm up for 15-20 minutes before the swim test. Then, make room for yourself among the other participants five minutes before the start. That will give you an advantage.
If you're a good swimmer, try to get to the front of the group and prepare for a 200-400 meter sprint. If swimming isn't your strong suit, move with the pack and watch out for the usual bumps and bruises. Try to follow in the footsteps of the others.
7. During the first transition (T1), first take off your goggles and hat. Once you have reached the bike, sit down and take off your swimsuit. Don't panic if you have a hard time: take a deep breath, relax and try again. Then, put on your cycling glasses, helmet and place your bib number so that it can be seen from behind. Now you are ready for the cycling test.
8. Pedal like you have done in training. Check your heart rate and compete at your own pace. Vary your position in the saddle to suit the terrain. This way you'll use different muscles and you won't get tired as quickly.
9. Pick up speed in the last kilometer before T2 and disengage the cleats from the pedals 100 meters from the transition line. Get off the bike and run to leave it in its place. Put on your sneakers and socks, pass the bib number to your chest, take a deep breath and… run!
10. Learn to ignore leg pain while running and try to keep your stride short and efficient. Don't stop talking to yourself. Relax your shoulders, neck, head and arms. Enjoy every moment and remember: this is your day!
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