Triathlon Tips

First Timer? No gear, and little idea? Well, we’re here to help!

We are thrilled to have many first timers enter the Morzine-Montriond event.

Here’s few tips and advice to help you out on the day.

What to wear?

Ideally a trisuit, be it a one piece or a two-piece outfit. This is normally made of a quick drying material and has a little padding in the bottom half to provide some cushioning on the bike.

No suit? Here are some options.

MEN/BOYS:

Swim

  • trunks/speedos/budgy smugglers/swimmers/bathers
  • optional wetsuit
  • goggles
  • cap provided

Bike

  • keep the same or pop a pair of cycling shorts or normal shorts over your swimwear, and a cycling jersey/t-shirt
  • It is recommended to wear a shirt as it is illegal to cycle topless
  • cycling shoes or trainers, possibly socks
  • helmet
  • glasses

Run

  • stay in your swim kit or swap your cycling shorts for non-padded shorts (unless you had non-padded for the bike and can keep them on – you can run in cycling shorts but it’s a little like wearing a nappy!)
  • trainers
  • hat and glasses depending on the weather

WOMEN/GIRLS

Swim

  • swimsuit/swimming costume or sports bra and swimming bottoms
  • optional wetsuit
  • goggles
  • cap provided

Bike

  • keep the same or pop a pair of padded cycling shorts or some sport shorts over your swimwear, and a cycling jersey/t-shirt
  • cycling shoes or trainers, possibly socks
  • helmet
  • glasses

Run

  • stay in your swim kit or swap your cycling shorts for non-padded shorts (unless you had non-padded for the bike and can keep them on – you can run in cycling shorts but it’s a little like wearing a nappy!)
  • trainers
  • hat and glasses depending on the weather

Transition Tips

Going from swim to bike to run, you’ll go through an area called the transition area. You’ll be allocated a specific spot where you set up your kit for the event.

You’ll need to rack your bike in the correct spot.

Laying your kit out logically is key for a smooth transition.
Think about the order in which you’ll need your equipment and then place your kit accordingly.

Balancing your helmet and glasses on your bike handles can work, but it’s likely they may be knocked off.

Make sure your bib number is attached to the top you’ll wear for the bike and run. You can wear a belt on to which you pin the bib number which is then easily spun round (the bib is on the back for the bike and front for the run).

If you’ve done a triathlon before then you’ll be aware of other ways to make your transitions faster!

Swim to Bike

  • If you choose to wear a wetsuit, putting on some baby oil on your limbs will help to take it off, as well as some anti-chafe cream/Vaseline around your neck.
  • If you can remove your wetsuit to waist level whilst running (or walking!) to the transition area, then this will save you some time.
  • YOU MUST PUT YOUR HELMET ON AND CLIP IT UP FIRST BEFORE TOUCHING YOUR BIKE.
  • Taking your bike last can help ensure you’ve put on all your kit.
  • You do not mount your bike until you cross the marked line outside the transition area. Never ride your bike in the transition area.

Bike to Run

  • Make sure you dismount before the marked line at the end of the ride.
  • Run through transition area to your specific spot.
  • Rack your bike.
  • Remove your helmet, and cycling shoes if they’re still on, and kit up for the run.

Tips For Each Discipline

Swim

  • If you’re a nervous swimmer, position yourself at the start so you’re not amongst the masses.
  • It does not matter what stroke you do.
  • Pace yourself and try to get into a rhythm and a regular breathing pattern.
  • Be sure to ‘sight’ by looking ahead every now and then and check you’re heading in the right direction.
  • Swim as far as you can to the end before standing to come out the water.

Bike

  • Nutrition suggestions are below, but on the bike is the time to fuel.
  • The road will be closed, however SAFETY IS FIRST so respect your fellow cyclists and your speed, particularly on the descent.
  • On this course, it’ll be hard on the ascent but you can recover on the descent.
  • On your second lap you will be directed back to the transition area.

Run

  • Start steadily easing your legs in to the run.
  • Don’t be alarmed if you’re running slower than you may have thought you would.
  • If you let your legs adjust to the run it will help you pick up pace and hopefully finish strongly.

Nutrition

  • Your body does not require masses of fuel for a sprint triathlon. Ensure you have some breakfast before the start if you can (1-2hr before), or make sure you’ve had a good meal the night before and maybe a snack 30mins-1hr before the start.
  • A bottle of water, 50/50 water and fruit juice or a sports drink is good to sip on during the bike ride. If you take on just water for the bike, you might find having a few jelly babies, sweets, or a gel might give you a boost for the run.
  • You’ll be rewarded with fresh fruit and other goodies kindly provided by the triathlon’s sponsors.

Good luck and enjoy it! It’ll hopefully be the very first of many to come.

 

Tri Montagne and Buzz Performance offer fun and friendly training sessions to help get you primed for your first triathlon. You’ll learn some more tips and get in some important practice.