With three sports combined into one, triathlon is one of the most challenging sports out there, which goes a long way to explaining the number of people who take part in the Cayman Islands Triathlon every year.
However, the combination of three sports can lead to quite a bit of confusion on how best to approach the day, especially for newcomers.
We consulted a couple of the leading triathletes on Island for their top race day tips.
The first of our experts is Marius Acker. He is the defending champion in the Cayman Islands Triathlon and has been the leading local triathlete over the Olympic distance for a number of years. With a strong swim, a good bike and a blistering run, Acker is always tough to beat. Although you might not be as gifted an athlete as Acker, his attention to detail in his race preparation can make a big difference to your race as well.
When it comes to long distance events, our second expert, Jasper Mikkelsen, is the undisputed king of triathlons in Cayman. In 2009 he qualified for the Ironman World Championships in Hawaii, as well as for the Ironman 70.3 (Half Ironman) World Championships in Clearwater, Florida. Although you might not be quite ready for the crazy distances involved in completing an Ironman, his tips can be equally well applied to more normal triathlons as well.
One of the more challenging parts of a triathlon is the transition between the different sports. Even thought you do not spend much time in transition, any time you do save there is free, as you do not have to work any harder to be faster.
“Set up a mini transition at home and practice. Lay out all the items (shoes, helmet, towel etc.) as in a race and practice changing from swim to bike and bike to run. This should be done as fast as possible. There will probably be one particular order of doing things that works best. If anything is missing it will also become apparent during the first practice round. The race won’t be won transition, but a quick transition can easily save 10 to 30 seconds if it’s done efficiently,” said Mikkelsen.
Both Acker and Mikkelsen suggest training on the course as well to familiarise yourself not only with the route, but also the road surface. The last thing you want is to go into a corner at speed only to find a pothole or loose gravel that could cause a crash.
When training for the race, it is very important to use the same drinks and snacks you are planning to use on race day, as anything new can upset your stomach. Take time during training to work out what you need to drink and eat at which stage of the bike and run in order to keep your stomach comfortable while remaining well fuelled.
When it comes to nutrition the evening before the race, it is vital to eat something that will not upset your stomach, yet provide enough carbohydrates to fuel your muscles the next morning.
“Like most athletes I eat pasta the night before, but I only use olive oil as a sauce in order to minimise potential stomach discomfort. My meal the night before the race is on the small side, portion wise, and I stay away from any kind of meat including fish and chicken,” said Acker.
Race morning is also based around a combination of fuelling up and avoiding stomach upsets.
“Race morning I would eat about 75 minutes before the start, Oatmeal with honey is the main course and I might drink a Gatorade as well, but no fruit juice or any dairy products,” said Acker.
However, what works for one person might not work for another, so test your intended pre-race meal in training.
On race day, laying out your transition spot in a sensible way is very important. Some athletes will leave their cycling shoes attached to the bike, and although this can make for a fast transition, it is a skill that has to be practiced and is probably not advisable for beginners. Acker places his bike helmet on his tribars and his sunglasses in his helmet in order to ensure a fast transition to the bike. Remember that your helmet has to be on and fastened before you remove your bike from the bike rack, and you are only allowed to start cycling once you cross the bike mount line.
Knowing the exact layout of the transition area, as well as the race course, is also vital for a smooth and fast race, according to Acker.
“Just before the race start I would imagine the line that I want to swim and envision my approach to the first turnaround. I would also look at the exit out of the water for the most comfortable route to get to the bike transition, avoiding gravel and running on tar where possible,” said Acker.
One of the worst feelings coming into transition from the swim leg is to look up and not be able to spot your bike. Triathletes have been known to wander the transition area like lost lambs, looking for a bike that suddenly looks all too much like every other bike.
“I would make a mental note of where I racked my bike so that I do not end up looking for my bike when I exit the water,” suggested Acker.
Although the swim is a vital part of the triathlon, the race is not won there. However, it can easily be lost. Don’t go out too hard, as it will tire you out for the rest of the race. Settle into a comfortable pace, as you have two more events to go.
On the bike, remember to keep hydrated, as what you eat and drink on the bike will have a great influence on your run. However, drinking too much can leave you with a heavy stomach and make you very uncomfortable during the run. Remember to leave some energy in the tank for the run as well. Passing a lot of people on the bike only to have them all pass you again on the run gets you nowhere.
On the run, pace yourself and remember to hydrate and keep as cool as possible, as the heat and dehydration are the biggest enemies you will face. Keep in mind that keeping some energy in reserve for the latter part of the run should allow you to push past people who started out too fast and are starting to tire.
The most important thing to remembers is to look good when you cross the finish line. Whether it be a victory salute or just a smile, there are many cameras waiting to capture the moment, so make it a good one.
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