Train, train, train (swim, bike, run, swim, bike, run, etc.)
Do “brick” trainings where you do 2 components back to back (ie. Swim-bike, bike-run, swim-run, etc.)
Raintree Athletic Club (RAC) is still offering the use of their pool for FREE!!!!!! Take advantage of it!
Make sure you have the right equipment
Make sure your clothing and shoes are broken in, comfortable, and ready to use
Have your bike checked to make sure it’s proper working order
Practice transitioning, especially from swim to bike.
Participants are often dizzy coming out of the water and then trying to run, so practice getting out of the pool and running. Then practice getting right into bike
clothes, shoes, and socks, grabbing some water, and hopping on the bike, all in less than 2 – 4 minutes.
Run and ride the route. Make sure you and
your child know where you’re going at all times.
Focus on hydration in the 2-4 days leading up to the race. Drink lots and lots and lots of water so that
your body is fully hydrated. This will help prevent cramps during the race.
Transition Set Up: (These are tips, not rules)
Have a towel spread out to sit on
Put shoes (untied) on towel
Have socks on or near shoes, ready to put on
Have shorts and shirt ready to slip on
There is no stripping naked and putting on underwear in transition, nor is it time-effective to run to the bathroom to do that. Plan on completing the race in
swimwear with clothing over if you choose.
Have another towel ready to dry off
Have bike facing out so you can grab it and go
Place helmet on bike seat or handlebars—ALL RACERS MUST WEAR HELMETS!!!! You will not be permitted to leave transition without a proper helmet
Have a water bottle handy. You will want a
little hydration before you set out on the bike
Make sure the water bottles on your bike are full and ready to go
During the Race
Walk your bike until the bike mounting zone (clearly marked with chalk on the road)
Dismount in the dismount zone (clearly marked with chalk on the road)
Follow lanes marked on the road
Always be aware of your surroundings
Watch for cars. Race officials will do their
best to keep you safe, but always double check.
Ultimately you are the best person to keep yourself safe.
Mind race officials. They may need to stop
you for your safety. They’ll avoid stopping you if they possibly can, but be aware that they may need to stop you.
Listen to your body. If you need to slow down,
slow down. If you need to walk, walk. If you need a drink, get a drink. There are no prizes for top
finishers, so finish healthy.
Relax and have fun! Enjoy it!
After the Race
Drink! Your body used up and lost lots of fluids. Rehydrate right away.
Eat! There’s lots of great, healthy food for you. Good nutrition will aid your recovery, but overeating will make you sick.
Stretch! Your muscles will thank you.
Play! So many fun activities await you.
Visit sponsors! They’ve got great giveaways
and information for you.