Bartleys Tri (Triathlon for Beginners: Part 6)

Ahh, busted! I've definitely been dragging my feet on Part 6 of the "How to Do a Triathlon" series. Getting slammed at work, traveling, weekend conferences, and just pooped all around. Woe is me...yeah yeah, you get it.

Bartleys Tri, Parts 1-5 have been all about the details and basics of triathlon. If you read through the entire series, you'll know what to expect in your first triathlon. Since I'm still a beginner and figuring things out as I go, I'm documenting it all for you newbies who are in the same boat and wanting to know exactly what to do and how to do it in your first tri.

Have you seen my earlier posts?

A recap:

Part 1 covers triathlon distances and race day setting up. 

Part 2 is about what to bring on race day, and the little accessories that make the race a comfortable one.

Part 3 is a what-to-wear guide.

Part 4 describes the beginning of the race and the swim event.

Part 5 is all about the first transition and the bike portion.

Transition 2
Welcome to the end of the bike ride. As you approach the end of the bike course, heed my warning about the dismount line, described in Part 5! No need to get this far only to meet up with a penalty or DQ (disqualification). The best advice I can tell you about finishing the ride and getting to the transition is that you should make sure you slow down and are off of your bike before you hit the dismount line. Also, do not take off your helmet until you're off of your bike. Don't even think about unclipping the chin strap! Once off the bike, continue as you did when you got on the bike; unclip from your pedals and run over to your transition area, or pull your feet out of your shoes (somehow) and run barefoot. Either way, be careful. Your legs will feel a little unstable when you hop off!

Am I running yet? I can't feel my legs!

By the end of the ride, you're probably going to feel a little tired. Never fear: you're almost there! In fact, you're 66% done! Again, consider downing an energy gel or having a few splashes of a sports drink. Aim to eat/drink something for an energy boost every 45 minutes. The transition is a good time to do this, but if you feel comfortable with eating on the run, carry it with you and worry about it once you're on your feet.

Here's how I recommend managing the bike-to-run transition:

1. Run with your bike over to your transition area.
2. Hang the bike on the rack to free your hands. (See Part 1 for the illustration of how to hang the bike quickly by the seat.)
3. Kick off your bike shoes, making sure they stay in your area.
4. Slide into running shoes.
5. Run out of the transition area, and out to the run course! There are no speed limits or mount/dismount lines like in the ride portion, but you might see a corral or a lane to divide/separate incoming bike traffic from outgoing runner traffic.
6. Run your butt off!

Optional steps during T2:

• Change to a dry shirt. If you sweat a lot, you might benefit and feel better in a dry shirt to start your run.
• Put on Garmin/watch
• Eat/drink something. You might be hungry by this time, so not a bad idea to have a Clif bar or some kind of solid, easily-digestible food on-hand. (Make sure you have water to wash it down.)

Compared to T1, there's not a lot of preparation needed for the run. To make your transition a little faster, you can use gear bib number belts or speed laces. A bib number belt, as described in Part 2, is basically a clip-on belt to which you attach your race number. Speed laces may also save you the time your would normally spend fussing with shoelaces - just pull and go. Motor skills are sometimes questionable at this point anyway, right?

Run Survival Guide

You'll have to forgive me on this run discussion. I've been around the running scene long enough now that I forget what it's like to be a beginner and not have the experience, so I'm going to lean on you guys to ask questions for the things I'm leaving out and take for granted. [Trust me, there may be a lot!] Seasoned pros, your advice is welcome, so leave a comment!

• It's normal to feel a little unstable. That wobbly-leg feeling will go away after a few minutes. (You can lessen the effects of "bike legs" by running for a few minutes after you ride your bike during training. Eventually, you'll barely notice the wonky legs. Triathletes call this workout a "brick," when you ride and then run. I don't think I need to explain the word choice - do it once and you'll understand!)
• Right off of the bike, you're moving faster than you think. Trust me - you will feel like you are crawling along, but you'll surprise yourself.
• I said it twice and I'll say it again: pace yourself! Don't feel like you need to compensate for a slow pace when you start the run... no matter who you are, you're moving along pretty quickly! Take it easy when you first start off. If you feel good toward the end of the run, go for it, but the beginning of the run is not the right time. Moral of the story: save something for the end of the race when you'll really need it.
• The course should be marked with either directional signs (like realtor/campaign signs), course marshals at the turns, or with spray paint on the road. If you're going to be way ahead or way behind with no one in sight to follow/lead you, study the course ahead of time so you know where to go.
• Photographers. Since the run portion could be the best event to capture a photo of you, smile and wave at event photographers! Most people aren't looking too great or recognizable on the swim and run with all the stuff on their heads.
• Water stops/aid stations. Water stops will consist of tables set up with Dixie cups of water, and sometimes Gatorade or sports drink (and longer races may distribute energy gels). There might be volunteers holding out cups for you, and for a larger race, there may be tables on both sides of the course. After you finish drinking, there will be trash cans, but 90% of people throw it on the road, since volunteers usually clean it up afterwards. This might be the only time you can "litter" during a tri and not get penalized, but if you can hit the trash can, hats off to you! Also a good time to crack open an energy gel so you don't have to carry it with you to the next aid station to throw away.

Holy Dixie cups, Batman! A little extreme.

• Water stop cautions: look around and be aware of your surroundings and nearby runners when/if you stop or slow, so you're not cutting someone off or getting in their way. It's ok to walk through a water stop, but try to grab a cup of water and get out of the way if faster people are coming by. 
• If you stop or slow down significantly, walk through the center of the water station area (if tables are on both sides of the course), since runners will be trying to grab cups from the volunteers from either side. 
• On a one-sided water stop, if you don't plan to stop for water, take the outside of the lane farthest from the water tables to avoid mowing someone down as you fly through the aid station. If you do stop for water, stay on the inside near the tables. If you slow down significantly after taking water, get past the water tables and then slow down so that you're not creating an obstacles for water-stoppers running by.

The one-sided water stop. Via

• There are no strict aid station rules on besides knowing what and who is around you (etiquette) and not getting in the way.
• Sidenote: O.M.G. Speaking of etiquette, you have to read this blog post I stumbled on. The video in it shows a professional runner in the NYRR Mini 10k intentionally knocking over cups of water to force her competitors to dodge the cups or get their feet wet. Not cool! I didn't think you could play dirty with running, but if you can, this is it.

Aid station volunteers are spirited and friendly.
Thank 'em for coming out! Via

• How to drink water without making it go up your nose: Take the cup and squeeze the top of it so you've got a little spout, and nothing can splash out. Put your mouth over the spout you made, and now you can run along and drink it slowly!

Squeeze it! Sorry about the plastic cup...
best I could find around the house!

• Once you get to the end of the run course, listen or watch for volunteers who might be directing you to a certain finish lane or finish chute near the finish line. After you cross the finish line, you can slow down and walk, but don't stop unless you absolutely need medical help-- it can create a bottleneck and affect other finishers' times if they can't get through the finish chute behind you! Safety-wise, if you've got someone barreling in behind you and you stop, you could definitely get mowed down, so keep on moving.
• When you finish the run, keep walking to prevent your legs from seizing up or cramping. If you stop, you're at much higher risk of a cramp! Get the blood flowing and keep on moving - don't sit down.

End of the Race

Congrats! You just did it!

If you have time, stay for the awards ceremony. You might get a finisher's medal through the finish chute also. The awards ceremony usually honors the top 3 finishers in each age group and the overall finishers. It's a nice gesture to stay until the end of the awards ceremony if you are there for it...  It's a great time to celebrate and take victory photos with giant cows, like these:

What now?

Recovery is just as important as the race itself. Try to get some sports drink and/or food in your system within 30 minutes of finishing, if your stomach can handle it. The quicker you replenish and get your body some fuel, the quicker your recovery within the next few days (the less time you'll spend with sore muscles?) Look for something with a mix of carbs and protein. Good examples of recovery fuel might be: a PB&J or Ben's favorite- a big ol' hamburger. Usually the finish area food is delicious! At the Go Girl Tri in Indy, they provided Chick-Fil-A sandwiches for everyone... perfect! Take this moment and indulge in a cookie... or twelve. You need to replace the calories you just burned! (In all seriousness though, probably best to grab something that has some nutrients)

Ben's favorite recovery foods

On the topic of recovery, I also like to wear compression tights. They apply compression to your legs so that the blood is flowing through those areas. I like the CWX brand stuff, but can't say I've tried others either. After a full marathon, I've noticed that wearing compression tights for the next 12 hours results in much less muscle soreness over the next days compared to when I go without. There are also plenty of other types of compression gear, like socks, shorts, etc. Since we're talking about gear, consider also switching into a fresh and dry pair of shoes or sandals, to give those feet a break. Or, you can get a custom-made pair of shandals from Ben... he made 'em himself! So do you think there's a market for these?

To give yourself the best chances for recovering, take a nap too! That tired feeling will kick in soon. :) Meanwhile, you've had a solid and packed day, and it's probably not even noon! Enjoy that awesome feeling of accomplishment. And then, sign up for your next triathlon!

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Thanks everyone for sticking through this SIX PART series of blog posts... I hope it has been insightful, inspiring, and educational. Most of all, if I've convinced any of you to take the dive and sign up for a triathlon, then I'll consider myself successful. Thank you for all of your comments and feedback!

If you enjoyed this discussion, do me a favor and follow this blog. Or, Subscribe at the top of this page!

Bartleys Tri (Triathlon for Beginners: Part 5)

Bartleys Tri is about knowing what to expect in your first triathlon. Why? Because I had no idea when I started, only two short triathlons ago! I'm writing down everything I wish someone had described to me before my very first. As you read to the end, did I forget to explain anything? Leave a comment and I'll get you an answer! Experienced triathletes, if I left anything off, leave a comment and share what you know!

To recap:

Part 1 covers triathlon distances and race day setting up. 

Part 2 is about what to bring on race day, and the little accessories that make the race a comfortable one.

Part 3 is a what-to-wear guide.

Part 4 describes the beginning of the race and the swim event.

So we're to the point where it's time to get out of the water and transition. You ready? Let's go for it.

We left off at how best to get through the swim portion. In short, pace yourself, make sure you know where you're swimming (sight), and if you're like me and struggle with this event, wait behind and swim on the outside of turns to avoid getting kicked or smacked in the water.

First and foremost, the transition is the period of time in which you switch gear and equipment between events. So, you'll have a swim-to-bike transition and a bike-to-run transition. A transition area is the fenced-off area where only competitors are allowed during race time- this is where you store your bike, your shoes, and the rest of your gear. Vocabulary aside, moving on...!

At the end of the swim, you'll get to the point where you should be able to reach the bottom. Assuming that you have a traditional beach/shore swim, swim as far as you feel comfortable, and then run or walk your way out of the water. If you're swimming in a canal or a pool, there may be steps or volunteers to help you get out of the water if it might be tricky. Once out of the water, you're going to step on a mat or pass through the timing system, which will log the length of time for your swim. Between here and the next mat, it's tracking your transition time.

Timing mats will be placed to track each event and transition time
via RunnersEdge Race Timing

Once you're out of the water, most competitive people will run toward the transition. It's your choice: run or walk it. Ultimately, the clock is still ticking and any time you spend here will get compiled into your total time into what's usually called something like "Transition 1," or "T1," But, like I've said before, your first triathlon should be about getting comfortable and not looking for a fast time. In addition to that, you might feel a little light-headed or weak on your legs after completing the swim, so be conservative and do what you feel is best at the time.


How to find your bike
As you're running/walking by and your brain and body are already tired from swimming, it's not always easy to remember your bib number or find your rack - no joke! Marking it in a way that you can locate your stuff with two brain cells is totally genius! I definitely picked up some of these great ideas at the Go Girl in Indy.

• Mark your spot. At first, I couldn't figure out why I was seeing weird chalk marks on the ground. Turns out, some people had brought chalk to mark arrows to their bike rack locations from the main drag. 

• Balloons: bring and tie fun balloons to the rack to help spot your bike from far away!

Two words of caution as you're approaching the transition area:

1) Watch your step when you're walking/running.

There might be rocks, sticks, glass, or other sharp objects on the ground. I've never heard horror stories, but I do make a point to step lightly and carefully when I'm running through what's normally a parking lot.

2) Make sure your ankle strap and timing chip are still attached. 

Remember how I mentioned that my ankle strap had fallen off during the swim? Since I didn't notice, my entire race would have been completely trashed if I'd kept going at that point. Someone called over to me that they'd found it in the water later, and I spent some transition time running over to retrieve it. Whew-- that was just lucky!

In all likelihood, there shouldn't be a lot of post-swim preparation you need to do while you're getting to the transition area. But, if you're wearing a wetsuit, you'll want to start pulling that off while you're en route.

Get to your transition area and immediately prepare for the bike event. Since transitions are important in your overall time, experienced triathletes have their ritual down to a very time-efficient science, wasting no precious seconds before they're off on the next event. I'm not quite to that point, and don't mind spending a few seconds on something like putting on socks, as a more-than-worth-it trade-off to be more comfortable during my next event(s). While you might think that you'll be soaking wet and dripping from the swim, you'll be surprised to see how well the technical fabrics keep moisture away. You'll be damp, but not dripping all over the place for long (so you'll notice no step for toweling dry).

One other cool idea I saw in practice:
Sit on a bucket. I realized that people bring 5-gallon plastic buckets to tris now not just so store massive amounts of tri stuff, but to SIT ON while they're transitioning--- Amazing!!! Since your legs are wobbly from the swim, having a lil' seat like a bucket is such a good idea... Lesley also says it's a good way to lay your claim to your territory in the transition/bike rack area.

Lesley's bucket!

Here are my step-by-step directions for transitioning to the bike:

1) Put on your shirt or any other pieces of clothing you wish to wear for the ride.

2) Put on your helmet, making sure that your bike number is attached (if one was given to you). Meanwhile, ensure that your number is still attached to your bike from when you prepared it, pre-race. Sunglasses go on at this time, too.

3) Take a few steps on your towel and dry your feet as much as possible -- get all the gravel or rocks off so they don't make it into your socks or shoes.

4) (Optional) Put on socks. I usually do because it beats having blisters slow me down later.

5) Put on bike shoes.

6) Grab the bike off of the rack.

7) Walk/jog with the bike over to the end of the transition area

8) Get on, and ride your heart out!

A few don't-miss details about the transition:

• Very Important: DO NOT get on your bike until you are in the mount and dismount area! You are NOT allowed to ride your bike until this line. The mount/dismount zone is a box or line that's usually marked on the ground, and there will be orange cones and  volunteers or course marshals around here, too. Their job is to watch for bikes and make sure everyone is safe and not going to get hit by a bike, but they can also identify you for penalties if you break any of the mount/dismount rules. It's all for safety, but be careful. Basically, if you are beginning the bike, you cannot get on your bike until after you've crossed the mount line. If you're are finishing the bike event, you must be off of your bike before you cross the dismount line.

Examples:

Get on your bike AFTER this mount line.
Classy: the words underneath say "That's what she said"
via RunningWhit

Get off of your bike BEFORE this dismount line.
via Theathleteslawyer

• You will not be permitted to get on your bike without a helmet. Also, your helmet chin straps must be fastened. Never, ever, ever - ever - unbuckle that chin strap until you are off of your bike. Since course safety is critical, the penalty for this is disqualification. Check out the list of the commonly violated rules and their penalties for more.
• Your bike bar ends have to be plugged. At the Go Girl tri in Indy, they checked each and every bike as people were checking in and heading to the transition area, disallowing unplugged bar ends. Safety, again; if your ends aren't plugged, you could crash and be impaled or hurt more severely than when plugged. Not sure what a bar end is? It's the cap that closes off the tube that creates your handlebars.

• Like I said, there are some heavily debated methods for preparing bike shoes. Some people prefer to clip their shoes directly onto the bike and run barefoot (bare-socked?) to the end of the transition zone, then put their feet in and velcro up while they're riding. I don't recommend this for beginners, or maybe even for more advanced athletes; it might save you a couple of seconds, but you might risk falling off of your bike while trying to get your feet into the shoes while you're in motion. Not worth it! (Unless you feel really comfortable on your bike!)
• I run in my bike shoes all the way to the end of the transition area. I do risk damaging my clips while doing this, so I step very carefully. I have never seen anybody bring their shoes over to the end of the transition area. There may be rules against doing this... it just doesn't happen. In polling Ben on the topic, he puts his shoes on, then jogs over to the end of the transition area too.
• In a triathlon bag, it is important to keep sunblock and apply it often, especially if you'll be outside and racing for a while. During this transition would be a good time to apply or re-apply. It doesn't have to be an all-over, but stick to spots you don't want to pay for later (like your face).
• When you get to the end of the transition area on or near the dismount line, you'll walk over another mat. That time will end your Transition 1, and your bike time officially starts now.

Triathlon Bike Survival Guide

Some general comments about the bike portion of the triathlon... I will admit that I'm still very very new to cycling, so I'm going to lean on comments from the experienced riders I know. Ladies and gents, please leave a comment if you've got any good tips!

• As always, pace yourself. It's easy to get carried away and "kill it" in the first miles, but even in a sprint triathlon, you've got at least 10 miles to go after you get over the initial adrenaline of starting a new event.
• Try starting your bike in a lower gear, or in the small rings, when you first get on the bike. It'll be easier to get the pedals moving once you're mounted and will give you a chance to warm up to moving new muscles for this event without overstraining in the big rings from the very beginning.
• Aid stations for longer races (there usually aren't any in Sprints, as far as I've observed) will offer you - at the very least - water, in bottles. Volunteers should be holding them out for you, so grab and go... and don't hit anyone on your way out. :)
• Be very careful about your following distance! Drafting is the act of following somebody so closely so that they're cutting the wind for you, resulting in you having to do less work. USAT (USA Triathlon), the governing body for triathlons, has strict rules against drafting.  To avoid penalties:
• You must keep at least 3 bike lengths from the rider in front of you.
• If you pass a rider, you must pass within 15 seconds... this is the only time you're allowed within that drafting "box."
• Ride on the right-hand side of the lane, passing on the left.
• No blocking!
• You can't pass someone back unless you've left their draft zone (3 bike lengths behind them) first.
• If you get a flat or have bike trouble - and I hope you don't - only you are allowed to fix it. There are three options:
• If you choose not to fix it, then you'll be considered disqualified or DNF (did not finish) and out of the race. You can catch a ride in the tail vehicle which picks up people having trouble or medical issues.
• In longer or larger races, there might be bike mechanics that drive around in vehicles and will help you fix your bike. This is legal, but some races don't have them, and for ones that do, you might be waiting a while before they reach you. I've never been in a race that had them, so I'm guessing they're pretty rare in short sprint races. 
• You can ride to an aid station, where they will have supplies to fix your bike. Again, I fortunately don't have experience with this, but in a sprint, there may not be intermediate aid stations on such a short ride.
• Do not throw your trash on the ground! It's another grounds for a time penalty. (I've seen course marshals specifically watch for stuff like this) Tuck it in your shirt, shorts, pocket, or in a bike pouch... just take it with you!

The Bartley cocktail bar - pick your poison.

• At this point, your body is starting to become depleted of electrolytes, water, and carbohydrate stores. Best advice for you -- practice using the products shown above/described below and do trial runs before you use these on race day!
• Electrolytes: Consider gatorade, salt pills, electrolyte pills, Sport beans (Jelly Belly jellybeans with a salty taste). There are obviously many many options, so try them out. Electrolytes  I prefer electrolyte pills because I can pop them and it's done. Gatorade just makes my stomach extremely upset... wish I'd learned this insightful lesson not during a race. Shown below: Hammer Endurolytes electrolyte pills, and Nuun (think Alka-Seltzer fizzy drink tabs).
• Water: Make sure you drink water - but not too fast - when you pass aid stations, or carry water in bottles on your bike. Practice this beforehand to avoid oversteering or losing control of your bike during the event (unfortunately, a skill I haven't learned yet). 
• Carbohydrates: I recommend downing a Gu, Hammer Gel, or some kind of energy gel to keep your energy levels up. If you're not familiar with energy gels, they're basically little packets of easily-digestible sugars/carbs that are absorbed into your bloodstream and will give you an energy boost. (As a result, they taste as sweet as maple syrup times ten) Highly recommend! I don't participate in any hour+ long events without at least one. Expect to take one every 45 minutes. In the red box above, top - a gel bottle (you can buy gel in massive quantities as opposed to little packets) which fits into a hydration pack or a bike jersey pocket. Bottom row, R to L: Accel Gel, Hammer Gel, Clif Shot.
• The Magic Elixir: You might be able to kill all three birds with one stone by downing a sport drink like Endurox, Perpetuem, Accelerade, or Infinit (my friend Rick's favorite). They're powders that you add to water, designed with a carbohydrate/protein mix and a cocktail of other nutrients to help you restore, recover, and continue on. While Accelerade lemonade flavor tastes the "best," you're not going to mistake it for a Smirnoff Ice. Or any good-tasting drink for that matter! Blue box above: Accelerade Hydro Lemonade and Perpetuem (Vanilla Orange - eww)
• You can get all of these nutritional items I just mentioned at your local running store. Brand and taste is personal preference, but make sure you practice with them while you're doing your long workouts to lower your chances of GI issues. 

That pretty much sums it up for the bike transition and the bike! See you next time for the final chapter, Bartleys Tri: Part 6 - T2 & Run.

Want to review?

Part 1 - Signing up and Setting up
Part 2 - Equipment & Gear
Part 3 - What to Wear
Part 4 - Start & Swim
Part 5 - Transition 1 & Bike
Part 6 - Transition 2 & Run

Bartleys Tri (Triathlon for Beginners: Part 4)

Bartleys Tri has been all about how to "do" a triathlon, aimed at newbies who want to know what to expect in their first race. This series of posts is all about documenting what-I-wish-I-knew-then, only two sprint triathlons later. Did I forget to explain anything? Leave a comment and I'll get you an answer! Did I miss something in my description? Leave a comment!

In Part 1, I wrote about triathlon distances, how to choose one, checking in, and setting up. 

Part 2 covers the stuff you'll need to bring for race day, and what little things to pack in your bag so you can enjoy smooth sailing.

Part 3 is all about what to wear for a tri, covering the basics and the would-love-to-haves. I also included a tri gear buying guide, no matter what your budget.

But what actually happens when the gun goes off? Read on.

Bartleys Tri, Part 4: Out Racing - Swim

From the beginning, let's talk about what goes on in a triathlon. As a cheat sheet, I highlighted the main steps in red.

Pre-Race

First, get there early. Get there no later than an hour before the race start. Do you check-in and packet pick-up thing, and mosey on over to your bike rack.

I mentioned in Part 1 that there is a pre-race meeting of sorts. It's usually pretty informal - typically the race director with a microphone. The announcements usually cover race number placement (which I described here), reminders of legal and illegal actions during the race that could get you a time penalty or disqualified, and organizing all of the participants for the start. It's during these announcements where you'll learn what type of start you're dealing with, unless it's posted on the event website beforehand.

Set up your transition area, detailed in Part 1. It's show time!

Starting the Swim

Sheer madness!

The explanation for the start depends heavily on the type of race start, so a little introduction has to happen concurrently. There are two types of starts. Everyone starts at different times, and this system works because of the timing chip (basically, don't lose the chip). The electronic timing chip, which I described in Part 1, is ultimately what records your start time, each transition, and when you finish. So, it doesn't matter if you're in the first wave or the last wave, the first in a staggered start, or the last in a staggered start. The only difference this might make is the competitive advantage, but that's something to consider farther down the road. Long story short, make sure the timing chip and strap are velcroed to your ankle with no chance of coming off.

The two types of starts:

Wave start - "waves," or groups, of people start all at once. You typically see this where there is a wide shore to work with. When you check in, you are given a colored swim cap, and in a wave start, everyone with the same colored cap starts together. Waves can be grouped by swimming ability or by age/gender. In the Island Lake Triathlon, I started with all other females aged 18-29, and we all had red caps. Each wave is usually staggered about 2-5 minutes apart, depending on the size of each wave and how long it takes the previous wave to safely clear.

A nice wide shoreline is perfect for wave starts.

Wave starts can be intimidating for first-timers! Guidelines for you, if yours is a wave start:

• A few minutes before the start, get in the water and try to get acclimated to the water temperature. (You're allowed to do a swim warm-up too). They'll call you out of the water when they begin starting each wave.
• If there are waves that are starting before you, watch out -- while you're waiting, stay out of the water or out of their way!
• You could be starting on the shore or in the water.
• When your wave is on deck, I recommend hanging back after the athletes in your wave begin. You don't have to go all-out with everyone and begin at the front of the line, but if you're a strong swimmer, go for it! I've heard horror stories.
• Wait a couple of seconds after the start signal before you start swimming. I've been hit in the head,  kicked other people in the head, had someone grab my foot, and even heard of getting swam over (yes, this is when someone is actually swimming ON TOP of you!!).... all from being right in the middle of the wave. If you hang back and wait a couple of seconds for the majority of your wave to clear, you'll have less traffic to navigate through. Or, if you're a slower swimmer, you won't get swam over or get in anyone's way. See the guy in the wetsuit in the photo below (bottom left)? He's a genius for waiting it out!
• Once you're in the water, it's up to you when you want to start swimming. I, personally, am much slower swimming than I am wading/running through water in the areas where I can still touch the ground. So, I go as far as I can until I have to start swimming.

Everyone starts together in a wave start- the red caps
denote all of these guys start in the same wave. 

Update (8/21/2011): I hate you scare you off about the swim, but to add a little humor to the chaos of the swim start, make sure to watch this 30-second video.

Staggered Start - each person gets into the water for the swim, one at a time. You'll see this configuration where there is a dock or where the shore won't allow large groups of people to start at once. There is usually a few second's delay in between each person's start. Since a picture's worth a thousand words... I marked this one up for you, from the Go Girl last year: Each person is staggered by a few seconds, where a race starter (see below) stands there to control the flow of people. As you'll see in the photo, there's not a lot of "beach" to work with, and they put a ramp in to ease the big drop from the park to the sand. 

Notice the multiple colored swim caps in these photos -- in my experience with the staggered start, swim cap colors had zero relationship to where you started the race (in fact, they let us choose the color at check-in!). In the case of the first two photos below, start order was determined by race number assignment - smallest numbers first.

Even though they sound better, staggered starts still do present the potential for "contact swimming," which I described in the last bullet under the Wave Start. In fact, there might be more potential, because you don't have the opportunity to sit back until the big crowd clears... it's a constant stream of people coming from behind you. 

The view beyond the start banner

Guidelines for the staggered start:

• A few minutes before the start, get in the water and try to get acclimated to the water temperature. (You're allowed to do a swim warm-up too). They'll call you out of the water when they begin starting each wave.
• Listen closely to the announcer when the starts are about to begin. The announcer will call your race number range so you know when to step up to the line. Your start order shouldn't matter greatly, but there may be some correlation between your start position and your swimming ability (like in the Go Girl, where they asked us in the registration how well we could swim). If you're starting with the swimmers with similar capabilities as you, you'll be less likely to create or run into traffic in the water.
• Since staggered starts usually have tricky terrain to navigate before you get to the water, be careful! Watch your feet for ramps, steps, and other things you can trip on.
• Most people will run into the water. Do what feels most comfortable.
• Again, it's completely up to you when you want to start swimming. I choose to run as far as I can until I can't reach the ground, since my aqua run is still faster than my swim!

And one last staggered start example:

A staggered Tri Indy swim start. The line is on the right-hand side.

Triathlon Swim Survival Guide

Now that we've got the start knocked out, some general comments to help you with the swim underway:

• If you have trouble, there will be boats, kayaks, and/or canoes in the water. They'll be watching for people with issues and can pull you out if needed. I've heard that some triathlons will allow you to hold onto the boat to rest, but others will disqualify you for this*. [Update: the triathlon holding-onto-the-boat rule is posted below. You can hold onto the boat to rest, but it can't be moving or "making forward progress, otherwise you'll get a time penalty. ]
• Exact USA Triathlon Rules: Bottom Contact and Resting. A participant may stand on the bottom or rest by holding an inanimate object such as a buoy, boat, rope or floating object. Excluding the bottom, a participant shall not use any inanimate object to gain forward progress. A violation of this section shall result in a variable time penalty, unless the Head Referee in his/her sole discretion determines that (i) the violation was substantial and resulted in an unfair time dvantage, or (ii) the violation constituted endangerment under Section 3.4(1).
• Just breathe! To be honest, I had my first-ever panic attack when I began my first triathlon swim. First, I'd never swam in open water. Second, there were just so many waves, and no way to see what was below me, and... it was just overwhelming. Remember to breathe and stay relaxed.
• Like I mentioned earlier, hang back to avoid heavy traffic in the water. Along the same lines, remember to take the outside of the turns so you're not getting boxed in, kicked, and slapped around.
• Don't go out too fast. Even the experienced triathletes I run with say that the biggest mistake they've made is going too hard, too fast - and paying for it later. For all of the events, start at a slow and easy pace, and if you feel good at the halfway point, power it in.
• Don't swim inside the buoys, or you may get disqualified for cutting the course. Make sure you swim to the outside.



Taking a right hand turn around the marker

• Make sure you know where you're going (sighting). Sighting is when you lift your head up from the water to breathe while  locating a landmark in front of you so you can make sure you're swimming in the right direction - surprisingly difficult! I still don't know how to do this well. Your goal should be to make a conscious effort to look up every few strokes to make sure you're not swimming solo/off course.
• More thoughts on sighting. Challenges include: sun glare off of the water and hard-to-spot buoys (because they're too small, people in the way, etc.). The best advice I've heard is to make sure you're following the group of people in front of you if you can't see the next landmark. Once you make that last glorious turn and can spot the shore, you'll probably see a bigger landmark, like the two inflatable arches you see in the photos above -- so, in that last stretch, as long as you're swimming toward the big arch, you're in good shape! For all of you experienced triathletes, I would love your input on this... Post a comment and share your best tips.

Did I forget something? Or, if you're an experienced triathlete, I'd love to hear your thoughts. Leave a comment!


Next time: the swim to bike transition, and the bike portion.

Check out the rest of the Bartleys Tri series:
Part 1 - Signing up and Setting up
Part 2 - Equipment & Gear
Part 3 - What to Wear
Part 5 - Transition 1 & Bike
Part 6 - Transition 2 & Run

Ps -- shout out to my buddy Scoop, who just finished his SECOND Ironman triathlon, Coeur d'Alene! So proud of you Scoop! 12:41:49!!

Bartleys Tri (Triathlon for Beginners: Part 3)

Bartleys Tri is a series of posts dedicated to the beginning triathlete. I'm documenting and describing everything about triathlon-ing that I wish someone else had been able to explain to me, in this much detail. In other words, I'm laying out all of the areas that stressed me out leading up to and around race day so that maybe you'll be less anxious than I was.  J

Part 1 was all about triathlon distances, finding races, signing up, and setting up.
In Part 2, we hit on packing your triathlon bag for race day and the equipment you'll need, both necessary (expensive) and optional.

Which brings us to...

Part 3: What to Wear in a Triathlon (for Women)

BOY. I can't tell you how much time I spent worrying about this part alone- not because want to look stylish or cute, but just because I literally Did Not Know  what to wear to race!  This is one area that I've learned where personal preference is probably the most important. So here we are-- beginning triathlon for women: what to wear.

In this section, you'll find:

• Types of Triathlon Apparel  - breaking it down first
• Wearing Sport-Specific Clothing - a cost-conscious alternative
•  For Your Feet - getting the right gear to go the distance
• Tri Stuff Ain't Cheap! (aka tri stuff buying strategy) - investing, one piece at a time
• What I Wore (On My Tri) - what I wore and how it all worked out

Types of Triathlon Gear

The table below shows, for the most part, the women's triathlon apparel that you'll see out there (from least to most coverage).

Item/Photo	Description/Price	Best For/Not For	Features/Notes	Popularity (out of 5)
Tri Bra	Looks and feels like a regular sportsbra, sometimes with lighter material. $45-$70	Alone, best for small-chested women who don't need a massive amount of support while running. Best for those who are comfortable with bare midrift.	Typically provides compression  to give support. Styles vary -- some are skimpier while others provide more skin coverage. You can also add layers on top if you feel exposed.	Bra only:  With top:
Tri Swimsuit	Looks just like a swimsuit. $???	Wear for any/all: swim, bike, and run.  If running, this is best for short distance tris for the sake of comfort. The elite women seem to prefer this style most.	Chafing! While popular with elites, I don't see a lot of these on every-woman. The swimsuit might not provide enough compression/support for many.
Tri Shirt/Tank with Zip	Tight-fitting technical (100% polyester, not cotton) shirt or tank with a zipper, some have shelf bras built in. Designed to be worn for the entire race, including swim. $65-$95+	If you're ok with shelf bra over a sportsbra, you'll  like this. Otherwise, seek a tri top without the shelf bra. This is the best type of tri top (non shelf bra version)  to throw over a sportsbra or tri bra during your transition to the bike.	Tight fit is for minimizing drag in the water.
Tri Shirt/Tank without Zip	Tight-fitting technical (100% polyester, not cotton) shirt. Some tanks have built-in shelf bras. Designed to be worn for the entire race, including swim. $65-$95+	Short sleeves give you some arm coverage and/or sun protection. This type, without zip, might take more time to put on over a sportsbra/tri bra during transition due to clinginess.	Tight fit is for minimizing drag in the water. Back styles include traditional, racerback, or crossback.
Tri shorts	Tight shorts with some padding, but not as heavily padded as bike shorts. Designed to be worn for the entire race, including swim. $50-$80	Anybody can pull off wearing these shorts, since they come in different lengths.	Available lengths include 4”, 6”, and 8” inseams. Material helps lower drag in water. High-waisted so you avoid the “tri tat,” the half-moon tan line you get on your back when you're bent over a bike.
Tri Suit	One-piece zip-up suit designed to be worn for the entire race. (Basically a tri top and a tri short sewn together) $120-$200+	This tri-specific piece is best for athletes who are confidently they'll race in many triathlons.	One-piece design cuts down changing/transition times.

In general, triathlon apparel is made with a smooth-feeling technical fabric and tight-fitting so you have less drag in the water and are aerodynamic on your bike. Technical fabrics are made of polyester or some polyester-base blend so they can dry faster and wick moisture away from your body more effectively than cotton (thus better cooling and carrying around less sweat weight). The technical fabric differs from that of bike jerseys and running clothes, probably so you're faster in the water. That's not to say you can't wear bike jerseys and running clothes in the tri... read on.

For Your Feet

For the race itself, you need one, maybe two items: running shoes, and bike shoes (optional).

Running shoes: Having experience at a running store, I would caution against so-called “triathlon shoes” for running. Don't choose them solely because they're labeled or sold as triathlon running shoes. I've noticed that triathlon running shoes are more expensive than “regular” running shoes (about $150+), but either way, you're running in them. They won't last longer or provide you any competitive advantage that you couldn't get in a pair or running shoes. Here's the other entertaining part -- some triathlon shoes are designed with drains in them to let water out. (Think about that... in a tri, the order is swim, bike, then run. Now explain why you'd need drains in your shoes! Giving the shoes the benefit of a doubt, maybe you're just sweating profusely or drinking from the hose at water stops. Maybe.) The point is this: go to a running store and get fitted for shoes, no matter what the distance. A real fitting involves watching you run. The right shoes can help avoid injury during training and during the race. Expect a good pair of running shoes to be around the $100 mark, and they should last you 350-500 miles. In running shoes, you get what (quality) you pay for-- This is one area where you cannot skimp!

Bike shoes: Totally optional, but ultimately depends on the type of bike equipment you have. There are the clipless pedals (sometimes called toe cages), and pedals with clips. When I learned to ride a road bike, I learned on clips. 3 years later, I still have a lot of close calls unclipping at intersections... but I used to fall a lot more. Road bikes can be outfitted with either type of clip, but I've noticed that it is easier to ride with clips because they lock your feet into the bike so your feet are working on the upward stroke too.

Example: Clipless pedals

The clipless pedals shown above) consist of a few straps that are attached to regular pedals that hold your feet in place at the front of your foot. They're less costly, but you sacrifice some power/ability to use the back of your foot to pedal. If you start with the cages and become a more experienced rider, consider pedals with clips for your road bike, or even start in clip pedals like I did.

Tri Stuff Ain’t Cheap!

When I was in college, I took my entire tax return and bought a relatively expensive set of golf clubs... for a beginner. Yeah, I know how to golf, but I probably haven't used them more than 25 times. Ever. In hindsight, maybe I should have borrowed clubs or tried it out somehow until I was sure I'd be into golf. The same thing applies for triathlon apparel: don't feel like you need to spend a lot of money to outfit yourself for a tri, especially when you're not 100% sold on triathlons just yet. Alternatively, don't think you can’t race in a triathlon just because you don't have the right clothing. You can start small with some of the necessities (read next) or wear sport-specific items (read on to Wearing Sport-Specific Clothing).

There is obviously a range of price points, and certain brands may offer styles at high and base-level price points. Unless money is no object, as a beginner, you'll be more than just fine with a base-level item. I highly highly highly highly HIGHLY! recommend going to a swim, bike, running, or multi-sport store that carries triathlon apparel. It is beyond important to try the pieces on before you buy, especially if you've never owned any before (i.e., figure out if the top is too big, too tight, too chafe-y). At a store, you can also ask questions, get help, and get feedback from a salesperson who is familiar with triathlons, too.

Now. Assuming you're out to buy tri-specific stuff and want to minimize the hit to your wallet, here's my spend-conservatively plan:

•   Go for the tri shorts first (in the $65 neighborhood). You can always swim in a heavier sportsbra (or two), like I did on my first. You can then wear the tri shorts when you're just riding your bike around too, so they aren't a complete waste if you decide you hate triathlons.
•  Assuming you're still good with tris, consider getting some kind of tri top ($65-$95). By having interchangeable tops and bottoms, as opposed to a tri suit or the tri swimsuit racer, you can mix and match and use these pieces again for other sports. I really like wearing my tri tops for just bike riding, and with the exception of fabric type, they look almost identical.
• If you've passed both of the first hurdles and still like multi-sport races, then the sky's the limit as far as the apparel you can get. If you like the tri top + short style, get different colors or cute designs like my buds Lesley and Erin have (picture below). If you're a little more adventurous, consider the swim bra or tri suit, which are a little more triathlon-dedicated.
  

  

  Really cute tri gear!

Wearing Sport-Specific Clothing

Though less common, when you're a beginner, it's totally ok to wear sport-specific clothing! Keep in mind that doing so might require extra time to change clothes at the transition area*, but could be well worth it if it makes your race more comfortable. The longer the race, the more benefit you could get out of wearing these:

• Wetsuits (swim) - designed for cooler water temps, help increase buoyancy and maintain good swimming form. They keep you warm while you swim, so they're definitely TIGHT fitting! So tight that I've heard stories about people having trouble taking their wetsuits off in the transition (4-5 minutes of trouble)! Wetsuits are typically seen in the half iron distance, full iron and longer. They're only legal at certain water temperatures between 78 and 84 degrees. If the water is warmer than 84 degrees, you cannot wear a wetsuit. Wetsuits have to be 5 millimeters thick or less, also. Here are the complete official wetsuit rules from USAT.
  

  

  Running to the transition area while pulling off the wetsuit

• Bike jersey (bike) - tight fit like tri tops. These might breathe a little better, since they don't have to be designed for water fun too. Bike tops are usually made in longer lengths so it doesn't expose your back when you're leaning over your handlebars. Instead of a bike jersey, you could also wear a regular running technical shirt -- see below.
• Bike shorts (bike) - not a bad idea for a long bike distance! Tri shorts are great for short stints on the bike or if you've built up some endurance for sitting on your bike seat. Bike shorts obviously have more padding to make the ride MUCH more comfortable, but there's no way you could swim or run in them- without looking funny. J Bike shorts are made high-waisted so that, like bike jerseys, your back isn't showing when you bend over your bike.
•  Running shorts - a lot of people (including me) don't like running in tri shorts because they're pretty constricting.Running in free-flowing running shorts gives you a feeling of leg freedom and range of motion.
•  Running shirt/tank - lightweight and looser-fitting (unless you want it to be tight or fitted), this shirt lets air through and keeps you cool. Could be a cotton shirt or a technical fabric, your pick. Like me, you could comfortably wear a running shirt for your bike and run.

*Read up on the race's nudity rules. Seriously. I've heard some triathlons have pretty strict no-nudity policies that could disqualify you or add time penalties, so changing clothes would be more difficult.

What I Wore (On My Tri)

I stole the name for my subheading, so I need to take a second to make a plug for my friend Taylor's blog, What I Wore (On My Run). Taylor Penrod works with us at InRunCo and just started a brand spankin' new blog featuring everything running apparel and how to wear it. The photos were all taken by amazing photographer and tri-training buddy of mine, Zach Hetrick. Check it out!

So back to What I Wore On My Tri.

Here's what I wore for #1 at the Island Lake Sprint Tri in Brighton, MI:

For the swim, I wore my favorite black Saucony Ignite sportsbra and grey Pearl Izumi 4” tri shorts. I personally had a hard time getting over fact that you don't wear swim bottoms or underwear with your tri shorts (Maybe TMI, but just callin' it how it is)! I still do! So to be clear... you are not supposed to wear anything else under your tri shorts! Race-wise, it was a little chilly once I got into the water, but was pretty easy to get acclimated once I started moving. As I mentioned in Part 2, wetsuits are were really intended for a practical purpose - warmth in cold water - but now used primarily for a buoyancy and swimming advantage. I swam with a few wetsuit-wearers, but most of the people around me were wearing tri tops or tri swim bras.

After I got out of the water I put on my Indiana Running Company running singlet (tank) that I threw on over my Saucony Ignite Sportbra. The singlet is a Puma team apparel singlet that we had screen printed with the logos and sold at the store, now replaced by the better-fitting Saucony singlets. I also put on my socks and bike shoes, which are Diadora brand with the clips attached. I really like my bike shoes because they're a bit wider than regular cycling shoes, which feels so much more comfortable! Diadora is an uncommon brand for cycling, but they get the job done!  I also put on my Rudy Project sunglasses and Giro helmet, which mostly goes without saying. Once I started riding on the bike portion, despite the hot-hot heat of June, being wet from the swim plus the cool breeze on the bike turned out to be a great way to cool off. Did anybody notice the guy in the walker in the background on the third (run) picture?! :)

When I got to the bike-to-run transition, I didn't change much but put on my running shoes. For some reason, this singlet never stays down -- it always rides up in front (argghh!). Anyway, besides constantly getting my arms caught on algae in the water, it was a very enlightening first experience.

And for #2 at the Go Girl Sprint Tri in Indy:

Check out Emily! We're both in tri top and tri shorts

For the swim (How convenient?  I couldn't find a photo), I wore a legacy Hind tri swim bra this time, my favorite grey Pearl Izumi tri shorts. It's a tragedy that Hind doesn't exist anymore since the brand was bought by Saucony, but Saucony's been bringing their styles back... slowly.

Once I got to my bike, I added a zip-up tri top, no shelf bra, over my current tri swim bra. The helmet, sunglasses, and shoes story follows exactly as it did on tri #1. I borrowed by tri top from my friend Katie since I didn't own one (thanks again Katie! I'll return it next time I see you, I promise!). The tri top is Ironman branded apparel (not available on their website), so it's probably K-Swiss brand. Without the shelf bra, the tri top was really easy to pull it on over my head during my swim-to-bike transition. I wore the tri top for both bike and run, and it was so great I immediately decided that I would never finish another tri without one again. And, since they're made for it, I could've done the swim in it too, without worrying about putting it on between events.

Things I would have done differently: I struggled with was what I like to call the “bib number hustle”: the time spent pulling on a shirt/tri top very carefully so as not to damage the top or the bib number. If you're considering a similar apparel arrangement, I recommend using a bib number belt, which I described here. You just snap it on-- that bib number belt would have saved me from having to mess around with safety pins and maybe cut down some of my fumbling (aka transition) time! In this tri, which was a 5k - 3.1 miles - run, I didn't wear socks, period. For as short as it was, I figured I wouldn't get any blisters, but by the time I was done with the run, my foot disagreed. Wear socks if you're blister-prone. It's worth the extra few seconds it takes to put ‘em on!!

What a fun race, and it was really cool to compete on home turf near our first house in Indy. Ben and I used to run there on the trails and roads for fun, and now that we're all the way down in Btown, I was sort of sad it was over so quickly. On the run, it was so encouraging to have so many women I didn't even know say, “Good job!” or “Looking good, chick!” as we passed one another. J

Final Thoughts

What you wear is up to you and your budget! In this post, I've given you a breakdown of what's out there, as well as a buying strategy for investing piece-by-piece, and then a few examples of what I've worn and how those outfits worked out.

If you're curious about other things triathlon related, see Part 1 for about tris and setting up once you get to the race. Or, check out Part 2 for the gear and equipment you'll need for a tri.

Next,  head over to Part 4 for the race start and swim!