Gameplan: How to do your first triathlon

LAGUNA, Philippines.  If you’ve signed up for your first race, you’re probably asking what you need to prepare for come race day.  Training is one thing, a real world race is another.  To help you get to the starting line and finish line intact and with a little less anxiety and more enjoyment, here are Coach Dan Brown’s tips on how to race your first tri:

1. The day before your fist tri follow your normal schedule. Make sure to pack your gear and prepare your bike early – check your tires and make sure they are pumped to the right pressure.

2. If you’re not able to get a lot of sleep, don’t worry about it. You can perform well even if you had a sleepless night.

3. In the swim start position yourself in a sport you’re comfortable with. If you’re not confident about your swim, you can start in the back and even wait for everyone to start before you do.

4. Don’t start too hard. Start slow, and ease into your pace. Just focus on your swim technique, not what is happening around you.

5. In the transition to T1 know the route from the swim exit to your spot in transition.

6. Keep your transition area simple. Just put what you need: helmet, shades, socks, bike shoes, run shoes, cap,.  It helps to layout the gear in the sequence you will need them. For example, put on your bike shoes, then your helmet then your shades.

7.  Know your route in and out of the transition for the bike.

8. As you start the bike, start slower than you think you can ride for the first 25% of the ride. This will allow your heart rate to settle down and get to your race pace comfortably.

9. Focus on hydration on the bike leg. It’s easier to drink and take a gel on the bike and to absorb them rather than on the run.

10.  When your first start running, it’s going to feel awkward. Be patient and wait for your running legs.

11. Run with proper form all the time. Always pay attention to your form.

12 .If things get difficult and you want to quit,  have some mental strategies prepared. For example counting back from 100 helps.

13.  Plan to run a negative split — meaning run the second half, faster than the first half.

14. Finally when you cross the finish line, make sure you hydrate, thank the volunteers and soak it all in.  Whether you finished good or bad, you got to the finish line, enjoy the moment. – Rappler.com