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TriathlonTraining
Guide
2
Contents
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3. Introduction; Before you start training
4. Getting started
5. Event format
6. Warm up and stretching
7. Strength, stretch & stability exercises* - Swim
8. Strength, stretch & stability exercises* - Bike
9. Strength, stretch & stability exercises* - Run
10. Triathlon training advice - Swim
11. Triathlon training advice - Bike
12. Triathlon training advice - Run
13. Triathlon training advice - Transition
14. Types of training
15. Jargon busting
16. Injury prevention
17. Nutritional advice*
19. Foot care*
21. General notes
3
Introduction
Whether you’re a beginner to triathlon, or a seasoned pro, you will need to train to ensure that
you perform to the best of your ability and avoid injury. In this training programme, you will find
in-depth advice and training plans for beginners to triathlon as well as information on nutrition
and foot care.
Before you start your training - have a medical check-up!
Have a chat with your local GP, especially if this is your first triathlon, to check that you are in
good health before starting a new training regime. Take a copy of your training plan along with
you, so your doctor can see what level of fitness you are aiming for and can advise accordingly.
Kit List
■ Swimming costume/trunks and cap – the swim section of Tri Together takes place in an indoor
pool, so no wetsuits required! Swimming caps will also be provided on the day (which will indicate
which start wave you are in).
■ Towel to dry yourself after the swim and before you get on your bike.
■A roadworthy bicycle, handcycle, recumbent bike or tandem bicycle (no fixed wheel “fixie”
bikes).
■A cycle helmet approved by BSI, ANSI, Snell or equivalent standards authorities and must not
have any cracks, or other signs of damage.
■ Cycle and/or running top and bottoms (you can wear the same clothes for the cycle and the run
if preferred).
■ Running shoes (these can be worn for the cycle if preferred).
■ A change of clothes - for after the race.
■ Goggles.
Top Tip!
Buying new running shoes? Follow this checklist:
■ Shop after you run or in the afternoon when your feet are at their largest, because your feet
will expand during running.
■ Wear the socks you will run in.
■ Don’t buy new shoes close to the event, new shoes can cause blisters and discomfort.
■ Make sure the salesperson measures both your feet, most of us have one foot larger than
the other. You should be fitted for the larger foot.
Getting Started
4
If this is your first triathlon, getting started with your training might seem like a daunting
prospect. Which to start with first? How do I need to split my time? What times should I be
aiming for? Your overall fitness level will have a part to play too, so if you’re new to regular
exercise, don’t jump straight in at the deep end, but build up slowly. It helps if you think in
terms of time, rather than distance, e.g. several 10 minute walks a day for a week or so
should help prepare your body for serious training.
As a guide, you should start training at least 3 months before the triathlon. The sooner you
start, the easier it will be in the long run.
Top Tip!
Sit down with a calendar and work backwards from the event. This is a great way of planning
your training schedule as it helps you clarify the amount of time you have and keeps your
motivation up by breaking your training down into achievable goals.
Important note: nudity is strictly
forbidden, either on poolside or in
transition – you will not be able to change
out of swimwear between the swim and
the cycle. Any display of nudity at any time
or any section of the course (including
transition), or deviation from the course
(i.e. to go to the changing rooms) will result
in disqualification from the event. You can
buy specialist triathlon suits which are
suitable for swimming, cycling and running
in. Alternatively, bring a towel to dry off in
T1 and put clothing over the top of
swimwear.
N.B. If you are disabled, you can
take part in the bike section using
a handcycle, recumbent bike or
tandem. We will be holding a taster
session for alternative bikes, so
look out for team emails or contact
Chloe on; 020 32420239
lcdisability.org/tritogether
Event Format
5
Please note that the swimming pool will be a 25m pool
Top Tips
6
Warm up and Stretching
Tight muscles are painful, do not perform as well and are more prone to injury. A
thorough warm-up is an essential part of preventing injury. The following
guidelines will help ensure that your warm-up is both effective and enjoyable;
■ Always warm up prior to starting any serious exercise. A good way to start is a
leisurely walk for approximately 10 minutes.
■ Stretch after warming up because a warm, pliable muscle is less likely to tear
than a ‘cold’ one.
■ Try to make stretching a habit throughout your training programme (we
recommend at least 10 minutes stretching for every 1 hour of exercise).
■ Achieve your stretching position gently. Hold each stretch for 15 – 20
seconds and never ‘bounce’ in a stretch.
■ Only stretch within your limits. Pain/discomfort is your body’s way of telling you
to stop so listen to it and don’t push yourself to stretch futher. Your flexibility will
improve the more you stretch so it will get easier – be patient!
■ Remember to breathe slowly and in a normal rhythm.
■ Never stop exercising abruptly, always cool down. ‘Cool-downs’ are just as
essential as warm-ups, as they help disperse the lactic acid build up in your body,
which helps prevents stiffness the following day.
■ Have a hot bath or shower after a work-out. This helps relieve tired muscles
and avoid stiffness the following day.
Static stretching in a warm up is a good way to get injured!
Research has shown that static stretching (holding a stretch for 30 seconds)
decreases it’s ability to produce force, therefore effectively making you weaker increasing your
chance of injury. A better warm up approach is to
stretch dynamically, which involves moving your joints through a controlled movement, slowly
and gradually increasing its range. An example would be
controlled leg swings to stretch the hamstrings. However, although static stretching may not be
a good idea in a warm up, it is a great way to provide long-term flexibility post training.
Strength, Stretch and Stability for Triathlon
7
Swim
Strength: Tricep Dips
Place your hands behind you on a bench. Take your
legs out in front of you so just your heels are on the
ground.
Gently lower your weight towards the ground by
bending your elbows and then push up again.
Repeat 8-12 x 3.
Stretch: Pecs/Chest
As the swim section of the triathlon is done using
freestyle, the constant training of this stroke may
cause the muscles in your chest to become tight:
Stand in a doorway, put arms up on either side of the
doorframe.
Slowly lower your body weight forward through the
door until you feel a stretch in your chest.
Stability: Shoulder
Shoulder stability is key for an efficient swim stroke:
4 point kneel, as in picture. Make sure you bend your
elbows.
Slowly shift your weight forward over your fingertips
and be careful not to drop your torso down or arch
your
back.
Then slowly shift your weight left and then right,
trying to keep your shoulder blade and torso still.
Repeat 6 x 3.
Strength, Stretch and Stability for Triathlon
Bike
Strength: Quadriceps
Your quadricep muscles are one of the muscle groups that
will be heavily used in the cycle leg as you push through
your pedal stroke.
Stand with your back against the wall and slide down until
your knees are 90degrees. Once in this position try and stay
there as long as you can, your thighs will start to fatigue.
Use a stopwatch to time how long you maintained the
position for.
After a 45 sec rest, repeat the task 2 more times, trying to
match your time.
Stretch: Hip Flexors
Sitting on your bike for a long time can cause your hip flexor
muscles to become very tight. In a lunge position on the
floor flatten your lower back and gently push your hips
forward. You should not arch your lumbar spine (back). Hold
for 45sec, then repeat on the other side.
Try and do this stretch every time you go for a bike ride
Stability: Core
Sitting on a bike with a weak core can lead to excess
pressure through your hands.
Kneel with a Swiss/gym ball in front of you. Put your hands
together and place your elbows on the ball in front of you.
Slowly roll the ball away from you, bringing your forehead
down towards the ball without allowing your back to arch.
Your body should be like a plank. Only go as far forward as
you can control, the roll the ball back towards you.
Repeat 8x3
If you do not have access to
a gym ball, a static plank is
also good for core stability.
Start by lying face down on
the ground. Place your
elbows and forearms
underneath your chest.
Prop yourself up to form a
bridge using your toes and
forearms.
Maintain a flat back and do
not allow your hips to sag
towards the ground.
Hold for 10-30 seconds or
until you can no longer
maintain a flat bridge.
Repeat 2-3 times.
Run
9
Strength, Stretch and Stability for Triathlon
Strength: Hamstrings
Lie on your back with your feet on a bench.
Cross your arms across your chest.
Keeping your hips level, slowly bridge up so your
pelvis is off the floor. Once your body is in a straight
line slowly lower down. If this is too easy then try
lifting one foot off the bench and repeat with the
other leg.
Repeat 8-12 x 3, have 45sec rest between sets.
Stretch: Hamstrings
Standing with your leg extended in front of you
making sure both feet are facing forwards and your
hips are in alignment.
Extend up through your spine and slowly bring your
torso forward over your leg until you feel a stretch in
the back of your leg.
Hold 45sec, rest and then repeat.
Stability: Single Leg Squat
Facing a mirror, stand on one leg. Have a look at
your hips and shoulders. They should be parallel to
each other and the ground.
Slowly bend your knee, keeping your knee tracking
straight over your toes and your hips and shoulders
parallel. A common mistake is letting your knee drop
in.
Once you feel you can’t hold your form push back up
to standing, staying on one leg.
Repeat 15 x 2.
The Tri Together swim will take place
in a 25m indoor pool. So if you are a
beginner, start your swimming training
by going to your local pool. Warm up
by swimming some gentle lengths.
Have a small rest and then swim as
far as you can frontcrawl or
breaststroke (if you can not swim
frontcrawl.) This will help you gauge
how much work you have to do!
A 400m swim is 16 lengths of a 25m
pool. Please check the distance of the
pool you are swimming in. Not all pool
lengths are the same. You do not
want to find out the pool you are
training in is only 15m and you are
not fully prepared on race day.
Front crawl technique advice:
■ Think about streamlining your body,
reduce the movement of your leg
kicks, and make yourself as tall as you
can in the pool. Swimming effectively
is all about reducing your drag. This
will help you move through the water
with greater ease. Slow your arm rate
down, it is not about producing as
many arm pulls as you can on one
length. This will tire you quicker!
■ If you are used to swimming breast
stroke, try practicing front crawl and
invest in a pair of swimming goggles to
make putting you face underwater
more comfortable.
■ Most importantly enjoy your
swimming, think of it as your warm up
for the cycle and run. You should not
be exhausted after your swim.
Swim
Swim training advice
Take a look at the link below of Dan
Bullock head swim coach at Swim for Tri
(SFT) (on how to swim more effectively
This swimming advice has been provided
thanks to the experts at SFT who will be
offering more swimming advice in
newsletters in the lead up to the race.
*In particular, watch the head position, leg
kick, rotation and timing of the arm pull.
youtube.com/watch?v=nGfnXEz_EKs
Bike
Firstly, allow your heart rate to settle after the swim.
Gears!
Make sure your bike is in a low gear when you start off to
get you under way without putting too much pressure on
your legs, then change to higher gears when you are on
flatter sections. Practice with gears, plan ahead and
change to lower gears for hills. You want to strike a
balance – if you stay in higher gears, your legs will have to
push harder to keep your speed up. If you stay in too low a
gear, your legs will be doing more revolutions per minute
(RPM) than necessary and could tire you out more quickly!
Fluid Replacement
Make sure you drink during the ride, some people prefer to
drink at slow parts of the course, but it’s best not to drink
when you’re working hard as this can cause gastric
distress. When cresting a hill is a good place. (Please note,
there will not be a water station positioned on the cycle
route.) Consider taking on gels, energy bars, etc towards
the end of the ride to boost your run, but try it in training
first.
Don’t have your own bike?
If you don’t have a bike, why not consider:
■ Borrowing one from a friend/family member. Hiring one – there are loads of bike
hire shops around, so why not hire one for a couple of days a week for your
training?
■ Boris bikes! If you live in London, why not try doing some training on the new
Barclays Cycle Hire, or “Boris bikes”. You can borrow one for free for up to 30
minutes, so test your strength and speed by trying to reach the next docking station
before the free 30 minutes is up!
Please note: you will NOT be able to take part in Tri Together on a Boris bike
– this idea is for training purposes only!
For more information visit
tfl.gov.uk/BarclaysCycleHire
WARNING! Bikes must have two
working brakes
For Cycling training info
roadcycling.com/training
Triathlon Training Advice
12
Run
Push through, only 5km to go!
Practice running up and down hills and running
after your cycle training. Fartlek sessions (speed
play) are good; the idea is to run a bit, walk a bit
and sprint a bit (lamp posts make good markers).
Running off road is good fun and is great to break
the monotony of road running, but mind your
ankles!
TOP TIP
Racing chair users should practice steering on up
hill sections as well as on flats – a lot of time can
be lost
Triathlon Coaches and Clubs
Where possible get a coach to check
your technique; if you are new to any
of the three disciplines or to triathlon
then sort out technique before speed
and power. If you don’t have access to
a fitness coach, joining a running or
triathlon club is a good idea. Not only
will you be able to meet new people,
you can get loads of advice from
people who have done events like this
before. For a list of local triathlon
clubs, visit the BritishTriathlon website:
britishtriathlon.org
GENERAL ADVICE
Get out and practice! Try different techniques and
nutrition plans before you do a race, what is good
for some may not be good for you!
Race day is not the time to try something new, so
make sure the kit you wear, from your swimsuit to
your running shoes to your socks have all been
tried and tested in training.
Chart your progress: Keep a training diary in
which you log the type of exercise undertaken
and your achievements (for example, distance
walked, time taken and even how you felt at the
end of each session). This will help to keep you
focused and allow you to map your progress. It
will also help maintain motivation by showing
you how much you have improved as your
programme progresses.
Membership!
If you have been considering joining
Triathlon England but haven't got
round to signing up yet, join before
race day and you won't have to pay
the £3 day insurance! If you have
already signed up to Tri Together
and then join BTF, you can claim a
£3 refund.
Why become a member? No day
membership fees for race entry;
subscription to Tri News and the
British Triathlon annual handbook;
worldwide public liability insurance
&personal accident cover.
Transition
Triathlon is often described as having a fourth discipline, known as the transition.
The transition is the point in the race when competitors change from swimming to
cycling, and from cycling to running.
TRANSITION 1 (T1)
Transition 1 (T1) is where your bike is
racked in a specially designated area.
Here you can lay out your cycling kit,
shoes, socks, helmet and anything else
you may need such as food and drink.
The transition area is clearly marked
and your bike must only be wheeled
when inside it, a safety precaution for
other competitors.
The time you take in transition counts
to your overall time, so practice getting
out of the water and onto your bike
(with your team if applicable). Every
second counts.
TRANSITION 2 (T2)
At the end of the cycle section, you enter
Transition 2(T2) - which is very similar to
Transition 1. You must dismount from
your bike and wheel it back to the
designated area and keep your helmet on
until your bike is racked. Any clothing
changes before your run take place in T2
and this is your last opportunity to take on
any light food or drink that you may want
before the finish. You exit T2 on foot as
you begin the run section.
■ Brick training sessions refer to training on two disciplines i.e. bike/run during the
same workout, one after the other with minimal or no interruption in between, just
as you would do in a race.
■ This helps shorten the time our legs take to start feeling more normal thus
allowing us to run better and faster. It is not uncommon to experience cramps
when starting to run after biking, especially if you are not used to it.
■ As usual, listen to your body and slow down if you feel a cramp coming. A carbo-
gel and water will also help if you are experiencing cramps due to the decrease in
muscle fuel.
BRICK SESSIONS
When you stop biking and start
running, you may get ‘jelly legs’ or feel
“strange” and heavy (like bricks!). The
heart rate goes up, as our body tries to
switch the blood from flowing into the
muscles used for biking to those used
for running. This feeling is more
pronounced at the start of the run and
usually the legs get better as time
passes.
13
Types of Training
Month 1
When beginning your training programme, try to build up your overall fitness levels – don’t
try to do too much before you are ready. Aim for three exercise sessions per week – running,
swimming, cycling or gym work, building up to 30 minutes of exercise in each session.
Target = 3 sessions of exercise per week of 30 minutes by the end of month 1
Month 2
Now you are able to complete 3 sessions of exercise per week, you should look to build this
up slightly. Continue your routine of 3 sessions of at least 30 minutes exercise each week,
but add an extra run of at least 3 miles this week and a cycle of 5 miles.
Target = 3 exercise sessions per week and one run and one bike ride
Month 3
Build up your stamina slowly by increasing the length of your running and cycling sessions.
Again, try two shorter walking sessions of around 3 miles each during the week, and a
longer cycling session on the weekend.
Target = 4-6 miles of running and 10 miles cycling per week by the end of month 3.
You may like to consider some of the following activities when putting together your own
personal training plan:
Interval training Alternate between running or cycling briskly for up to a minute, then
returning to your original pace for a few minutes.
Aerobic conditioning Most of the aerobic training that you do must be outside – on foot
or on your bike! Training entirely on a treadmill or exercise bike will not adequately prepare
you for the conditions that you will encounter during the challenge. Do not neglect your hill
training (and remember that where there is an uphill, you will generally be rewarded with a
downhill section).
Cross-training Sports such as canoeing or skiing, or activities like stair-climbing or pool
running (literally running in water) all use similar muscle groups to those that you will use
on your challenge, and help to increase your overall levels of stamina.
Weights Strengthening your leg and buttock muscles using free weights or weight
machines will increase your walking and cycling power. You will also benefit from
strengthening other muscle groups, particularly in the abdominal and back region, as well
as shoulders, chest and arms.
Leg Strength Efficient cycling requires a certain amount of leg strength. The greater your
leg strength, the less tired you will be at the end of a long ride. Work on your leg strength
at least once a week by doing weighted squats in the gym, keeping your feet parallel and
about pedal width apart in order to closely stimulate the pedalling action.
Suggested training plan:
Recovery Run = 25 – 45 minutes at very easy pace, you should be able to carry
out a full conversation during this run and not get out of breath. Time should reflect
how tired you feel. Do not over do this session even if you are feeling strong.
Cross Training = Normally in the gym, this session should include at least 3 x 20
minutes on rowing machines, stair climbers, cycle ergometres with arms, versa
climbers etc. Concentrate on using arms and shoulders (muscle groups needed for
canoeing and rafting).
Intervals = 5 minute bursts at a pace that you can just about sustain for the 5
minutes with 3 minutes recovery jog between efforts. We strongly suggest a 10
minute warm up and cool down before and after to prevent stiffness.
Hill session = Find an off road hill which does not require hands to climb but which
is steep. Run up for 90 seconds and jog downhill for 90 seconds and repeat. Be
sure to warm up thoroughly before hand. As before, we strongly suggest a 10
minute warm up and cool down before and after these hard efforts.
Weights Sessions = In the gym these sessions should be full body workouts and
should include:
3 x 15 Bench press
3 x 15 Lateral pull down
3 x 15 Squats
3 x 15 Shoulder press or upright row
3 x 15 Calf raises
3 x 15 Tricep push down
3 x 15 Curls
3 x 25 Crunchies/bent leg sit ups/other abdominals
Use a weight that leaves you near to failure at 15 reps, approximately 60% of
your 10 rep.
Before you begin any weights programme it is essential you get professional
advice about the technique for each of these exercises. You will feel stiff and
sore after early weights sessions so it is vital you do not overdo it at the
beginning. A written programme such as this is no substitute for the guidance
of fitness professionals. note: we require payment for T-shirts only, collection
buckets and tins are sent on a loan basis and sponsor forms and blank posters are
free of charge.
Jargon Busting
Injury Prevention Injuries are often easily preventable through having the correct, well-fitting equipment
and through a sensible training programme. If you are in pain, don’t try to ‘train
through it,’ pain is your body’s way of telling you that something has gone wrong.
Avoiding Common Running Injuries
■ Nearly all running injuries can be avoided through the correct kit and running
technique.
■ Touch the ground with your heel first –roll the foot forward- through the arch
and over the ball of your foot –to your toes then push off again.
■ Keep your strides smooth and even.
■ Run at a speed that you feel comfortable with.
■ Shorten your stride when running up or down hills as your lungs, legs and heart
have to work harder to power you up the hill.
■ Keep your back straight when you run. Numbness or ‘burning feet’ is often the
result of the nerves in your feet becoming squashed. This can be due to tight or ill-
fitting shoes. See page 19 for advice on foot care.
Avoding Common Cycling Injuries
Lower back pain – avoid this by getting
into the habit of standing and riding with a
straight back. This will ease lower back
pain and improve your cycling.
Hand injury – The earliest sign of a hand
injury is tingling or numbness in the palm
of your hand or fingers. To avoid this;
■ Check your grip on the handle bars. It
should be firm but relaxed.
■ Change your hand position frequently.
■ Remember to keep your wrists straight.
■ Wear padded gloves to reduce
vibration.
Shoulder pain – This can occur on
longer rides and is usually the result of
placing too much weight on your hands
and riding with straight elbows. To avoid
this, keep your elbows slightly flexed to
stop the ‘road shock’ transferring to the
upper body.
Knee injuries – Generally due to
overuse caused by doing too much too
fast. To avoid this;
■ Slowly build up your strength through
training to minimize strain on the knees
and reduce the amount of hard work or
hill training.
■ Make sure your seat is the correct
height – this will ease pressure on your
knee. (Your leg should be straight when
the pedal is at it’s lowest point).
Nutrition
Pre-Event
Carbohydrate load 2-3 days prior to race.
■ Specialised Carbohydrate loader drinks and
meal substitutes (e.g. powders that you mix with
water to make a drink/milkshake) can help to
achieve the 10g of carbohydrate per kg body
weight required to maximise muscle glycogen
levels.
■ To get the carbohydrates in other compact
sources of carbohydrate such as cereal and
sports bars may be useful additions to normal
food.
■ Starting the event well hydrated is essential. It
is good strategy to have a drinking plan for the
24-36 hours prior to the race. Make your fluid
plan based on training experiences.
■ Prepare gels in your race bag as part of your
preparation strategy.
■ Check out what’s available to you on the
course on race day.
■ On race day get up and eat at least 2 hours
before the race to allow food to empty from the
stomach.
■ Do not experiment with new foods on the day
of the race make sure you are familiar with the
foods you intend to use.
■ The aim of the pre-event meal is to top up
liver glycogen stores. As most triathlon races
are held early morning, athletes should aim to
consume a pre-eventmeal containing 2g of
carbohydrate per kg body weight, 2-2½ hours
prior to the race.
■ Then 10 minutes prior to the start of the swim,
consume 200-300ml of sports drink or water to
help promote gastric emptying during the race.
Top Tip!
Have a supply of portable
carbohydrate and energy
rich snacks (e.g. cereal bars,
fruit) to keep in your office, kit
bag or car so that you can
meet your additional energy
needs for training. Keeping
some breakfast cereal at the
office is also a good idea. Aim
never to train on empty and
if training in the morning
then have a carbohydrate
rich snack before or include
carbohydrate during the
session.
In order to promote recovery and
to replenish energy stores in
between training sessions you
need a diet that provides:
Adequate carbohydrate to
balance daily fuel requirements.
Enough protein to meet daily
needs and aid muscle repair
after exercise.
A variety of fruits and
vegetables to promote a broad
intake of vitamins and minerals.
During Training
Nutrition Continued
12
During Competition
Swim
■ There is no way of eating or drinking while
swimming, therefore drink up to 500ml in the half
hour prior to the start.
■ At transition drink a sports drink to help replenish
fluid and carbohydrate and get rid of the chlorine
water taste in the mouth.
■ There will be lots of opportunity during the bike
leg to eat, so it is not an urgent priority during
transition.
Ride
■ Plan to get 1-1.2g Carbohydrate per kg body
weight per hour of race. This can be in the form
of food and fluids. E.g. if you weigh 70kg, you
should consume 1-2 energy bars (depending on
their size).
■ Try to stick to a race strategy with a mix of gels,
bars, snacks and drinks to meet carbohydrate
and salt needs and avoid “flavour fatigue”. Know
your fluid requirments, make a plan for the race
and stick to it! Experiment in training, don’t try
anything new on the day.
■ Start the bike leg with a good supply of sports
foods and gels to get through to transition 2.
■ Consider race foods and how easy they are to
open while riding.
■ Use the timer on your watch to help you
remember to eat and drink at regular intervals
along the way.
■ As you get towards the end of the ride leg try to
get extra fluids in. Taking fluids on the bike is
easier than during the run leg, so plan to start the
run leg well hydrated.
Recovery
■ Refuelling and rehydrating after
an event such as a triathlon is
important. Immediate recovery
nutrition needs include replacement
of carbohydrate, electrolytes and
fluids.
■ After the race, you should aim to
consume 1-2 g per kilogram of
body weight of carbohydrates
within the first hour, such as a plate
of pasta.
■ Avoid alcohol until fully re-
hydrated.
Run
■ Use foods you know you can
tolerate while running.
■ Take time through aid stations
Walking through can avoid drink
spillage allowing extra fluid to be
taken, with the advantage reaped
later by being better hydrated.
■ There will be times when fuel
belts to carry extra gels and bars
can be helpful.
Foot Care
12
Shoe Selection
■ Bring the socks you usually wear when running with you
when choosing new trainers. If you wear orthotics or insoles,
make sure you bring these along for the fitting.
■ Blisters are caused from heat, sweat and friction. One of
the most important factors is getting the right fit with your
shoe. Any seams rubbing on sensitive area of the foot can
result in the start of a blister. Blister management
■ If your feet are prone to sweating, an over the counter
product may be useful. Otherwise swabbing them with
methylated spirits pre-run can be a cheap alternative.
Blister Management
Everyone can relate to the feeling of having to buy a new
pair of running shoes that just don’t fit like your favourite
ones.
The pace at which brands change their models, sizing,
materials and support in sports shoes, is overwhelming. As a
consumer, the only way to keep up with this is to constantly
check online, or to regularly visit your local running shoe.
To help with this, get fitted at a specialist running store who
use gait analysis video equipment. Specialist stores have
regular training on different brands, and know the right shoes
to fit your specific foot type. Stores can recommend a shoe
that is most similar to your last pair, or help you to choose
your first pair of sports shoes. When deciding on new shoes,
I recommend taking your time, walking around the store in
them, and running on the treadmill. The staff will assist you
in the following.
■ Have you got a thumb’s width at the front of your longest
toe when weight bearing?
■ Will the shoe rub your feet when you run?
■ Is the shoe slipping when you run?
■ Do you feel comfortable enough to run?
Foot Care - continued
Get ready for race day!
■ Practice running straight after cycling. When you first try this, the feeling that your
legs don’t belong to you is perfectly normal - don’t worry! After a couple of times you
will get used to it.
■ Plan what you are going to wear. There are several different options, but if you plan
to cycle in your swim kit or run in cycle kit, then try this before the day. Alternatively, it
is not a problem to pull on a pair of shorts. You will need something to attach your
number to so as a minimum wear a T-shirt or vest after your swim.
■ Think about your shoes. Laces can be a fiddle to tie. Lace locks or elastic laces are
popular time-saving devices if you are keen.
■ Forget about any hard training the week prior to event –it’s too late to improve your
performance now and you run the risk of tiring or injuring yourself before the event.
Instead,
To eliminate the heat, choose a sock
with natural materials. Cotton and wool
breathe, but there are also a plethora
of options available with wicking fibres
and anti microbial fibres. It is always
worthwhile to trial a few options in the
months leading up to race day. Red
spots are also an indicator of a
potential irritation during the race you
may want to experiment with products
such as ‘Compeed’ which act like a
second skin. Another option is sports
tape with a film of Vaseline over the
top.
Top Tip!
Whatever you plan to use, practice before the event. How easily can you clip and
unclip your helmet – go on, try it! Then try it when you have just run and your
hands are wet. Practicing the little details can really make a significant impact upon
your performance on the day.
General Notes ■ Other park users
Please respect that the Park is open to the
public as usual during the event. Please show
respect and consideration to other park users.
■ Safety instructions
Please follow the instruction of event staff at all
times. They are there for your safety. Failure to
do so will disqualify you from this and future
events.
■ Medical
Please report any incident or accident to a
marshal or medic. All staff will be able to
communicate the incident to the necessary
member of the staff team. Warm up for the race
well. Give yourself enough time to get fully
ready for the event.
■ Pulling out
If you pull out of the race during the event you
MUST report this to a marshal. Failure to do so
will disqualify you from future events.
■ Marshals
All medics, marshal and safety staff will be
clearly identified. Please report any
problems to a marshal and always follow
instructions given by a marshal.
■ And finally…
Enjoy the day, but please look after yourself
and race sensible. We as event organisers
will do everything possible to make the race
safe, but the main person responsible for
your safety is yourself.
For those who require it, trained volunteers
are available to provide assistance in
transition. You are also allowed to have one
personal assistant (PA) accompany you to all
areas on the day, just make sure to let us
know on your registration form or email.
*Visually impaired participants may be
accompanied by a guide or guide dog.
Finish
Once you have finished, you will receive a Tri
Together medal, a race recovery goody bag,
refreshments and be treated to a post-race
massage by professionals.
We’re here to help...
Full details of the day will be sent to you in a
race day pack at least 2-3 weeks prior to the
event so please keep an eye on your emails
or check the website. In the meantime, if you
would like to pose any questions about
training to Pure Sports Medicine or Swim for
Tri.
If you have questions around accessibility or
anything wehaven’t covered in this
guide,please contact Chloe on;
020 3242 0239
