How to TriathlonPresents….

By: Joey De Fazio

The best place to start….

What is a Triathlon?

• Swim

• Bike

• Run

• Historically known as "Les Trois Sports" • multiple-stage competition

involving the completion of three continuous and sequential endurance disciplines

My definition: The most epic sport(s) in a row where athletes compete to be the most AWESOME

Types of Triathlons• Aquabike (Swim-Bike)• Aquathon (Run-Swim)• Duathlon (Run-Bike-Run)• Triathlon (Swim-Bike-Run)• Reverse (Run-Bike-Swim)

Swim Bike RunType km mile km mile km mileSprint 0.3-0.5 0.24-0.62 8-25 5-15.5 1.5-5 1-3Olympic 1.5 0.93 40 24.8 10 6.2Half Ironman 1.9 1.2 90 56 21.1 13.1Ironman 3.8 2.4 180.2 112 42.2 26.2

Gear

Clothing for a Triathlon• For obvious reasons, you will

need a swimsuit…• Some athletes choose to

change in transition area• Many remain in their swimsuit

for the entirety of the raceOR

• Racesuits – triathlon-specific garments that wick away moisture. One or two-piece.• aka “Kits”• Our team uniforms for races

Tri Swimming Gear• Goggles• Swim cap• Wet suit*

Tri Swimming Gear: Wet Suit*• NOT required• Increases buoyancy and

reduces drag = better swim time• Keep you warm!Warning:USAT rules do not allow wetsuits for water temperatures above 84°F

Two main types:1. Sleeved – some say better

performance in griping water and will keep you warmer

2. Sleeveless – better flexibility and cheaper

Tri Cycling GearRequired

• Bicycle*• Helmet• Hydration• Super-awesome high

speed legs

Recommended

• Aero Helmet• Bike Shoes*• Clips*• Sunglasses/visor• Tools*

Tri Cycling Gear: Bicycle*Road Bike

• Good speed• Versatility (cycling & tri)• Budget efficient • Convertible• Maneuverable

Triathlon Bike• Maximum seed• Triathlon-specific• Higher budget• Aerodynamic and energy

efficient • Helps condition legs for run

Tri Cycling Gear: Tools*• Extra tubes• Tire levers• Multi-tool• CO2 Cartridge• Saddle bag

*We will cover this more when we do a tire change demo

Tri Running Gear• Running Shoes – Duh….• Stretch laces (yankz)• Race Belt

Other Gear Items• Body glide • Sunscreen• Arm warmers• Nourishment• Towel

Transition

What is a Transition?• Triathlon’s version of a

“Chinese Fire Drill”• TIMED!!• Better understanding

with time & experience

• Transition Area: one zone where participants change gear and clothing and do anything else they might need to do before moving on to the next stage

Two TransitionsTransition 1 (T1)From SWIM → BIKE

1. Take off swim gear (swim cap, goggles, wet suit)

2. Pat dry3. Nourishment (water/food)4. Cycling shoes5. Put on helmet – Buckle!!!6. Un-rack your bike7. Leave T1 for your bike ride

Transition 2 (T2)From BIKE → RUN

1. Rack your bike2. Take off helmet and other

cycling gear3. Put on shoes4. Put on race belt/race #5. Nourishment (water/food)6. Leave T2 for your run

Map of a Transition Area

What does it look like?

*See Joey’s demo

Fearless champions ever be.Stand on heights of victory.