First Tri?  Here are some tips

You were very excited about your first tri, until all of a sudden it is a few days before race day and panic set in. Well, don't worry everything will be okay. Here are some tips to help. Note: some of these only apply to your first tri, some will always be helpful! This page is also helpful if doing a triathlon is your New Years Resolution. Training Schedule

10.Bring extra sports drink, and someway (water bottle with holder or camelback) to drink it on the bike. If you have an extra pair of goggles bring those too.

9. If you are going to the race alone (or without another person who is capable of driving), have an "emergency" contact number with you. Let this person know that you may need a ride home, in the case you are to tired to drive.

8. Know the rules of triathlon and follow them. You don't want to get a DQ or time penalty after all your hard work and training. Common time penalties include drafting(following the biker in front of you to closely), blocking (riding on the left side), and forgetting to buckle your helmet for leaving the swim to bike transition .

7. Get to the race early. This will give you time to deal with any unexpected problems(or lines for the bathrooms). If the race you are attending is particularly large add extra time for traffic.

6. Plan ahead. Do some research about triathlons and what to expect. Join a list and ask others any questions you have. You are welcome to join the message group for this site and ask any questions you have! It is located here! You can also search for a local group at yahoo's message groups!

5. Don't try anything new during the race or on race morning. Your best to stick with sports drinks, food, and equipment that you have used on a regular basis. Different people react differently to different things and just because something works for someone else does not mean it will work for you.

4. Know the course (usually race websites have maps posted). Know if the course has any loops and how many. This is particularly important in races that have multiple distances. The question that you are probably asking is how well do I need to the know the course? The answer is the better you know the course, the better! The best is if you can actually practice the swim, bike, and run course. This however, may not be practical for many reasons such as many lakes/rivers only have swimming allowed on the day of the tri, you may be reading this a day or two before your tri, or the course may have to much traffic on it to bike or run it. The next best for the swim is if you can walk around the water and see the course or even get a general idea of which way to swim. On the bike the next best is to drive the course(providing this is possible). Finally, on the run the next best is to bike or drive the course (again, providing this is possible). If these are impossible, you don't have the time, etc. your next best bet is to memorize or even glance at the course maps and talk to others about what the course is like. Most race websites have course maps available. Also if possible find out how the hilly the course is and where the hills are.

3. If you are not a strong swimmer, start in the side (the side further away from the first buoy) or back of your wave. The middle of the pack at the beginning of the swim is very chaotic and you don't want to get kicked or loose your goggles right away.

2. Know and trust in your abilities. This actually means different things for different people. Many people in the days before their first tri ponder the question can I really do this? The question you need to ask in response to this question is can I run , bike, and swim each distance individually and can I do it with something left when I finish?(ex. The race is a 800m,15 mi, 3 mi-after you bike 15 mi, no matter how long it takes you, can you go this distance and have something left so you can run). For example, if your race has a mile swim and the furthest you have made it in the pool without stopping is a half mile you probably shouldn't start. However, if you can pass this test, which should be the case for many, work on telling yourself that you can do it and channel your energy into creating a race plan and to positive encouragement.

1. Unless you are an experienced endurance athlete(marathon's, etc.)don't push the pace until close to the end (and you will still get a PR since it is your first race!). Focus on finishing. Once you have experienced a triathlon (or two, or three)than you can switch your focus to time.

Tip of the Month: If you are not currently involved in an exercise program getting the fitness level to do a triathlon can take a while. If you plan to do a triathlon in the spring start with light training now.