Triathlon Tips and Tricks

Finally I managed to do my first triathlon. It had been in my bucket list since I completed my Spartan Race back in 2017. It wasn't an actual race but the preparation and training that I put into it was quite similar to the real race. Nevertheless, I had to thank a few people before getting down on the tips and tricks of training for a triathlon. This guide is given to me by veterans of triathletes and the coaches which I mentioned below as well as some of my personal add-ons. In addition, it is on a low-investment budget preparation and for beginners.

I would like to thank Mum and Dad for their prayers and support. Thank You to Coach Denny (Swimming Coach), Coach Narita (Triathlon Coach), Coach Wahyu and Coach Chadri (Nutrition and Full Preparation) prior to the event. Finally, a Big Thank You to my ex-gf (wife), Devi, for your prayers and support towards my endeavour.

> Preparation

Ask yourself the reasons on why you want to do the triathlon. There are no rights and wrongs to your personal motivation in wanting to join the race. Mind you, it is grueling and the training requires sacrifices just like other sports one enters. Find something that will 'push' you to your limits in the training. There are 3 legs of the 'extreme' sport. Swim-Bike-Run. Your strength might be in one of them but it is important to train all three (not all at the same time, of course!!). If you are above 40, consult a physician before signing up for the event.

> Kit Preparation

If you are serious into competing and race as many triathlons in your lifetime, then I would suggest that you invest in a good road bike. It is costly but if you are starting off like me, I would suggest any bicycle with gears, working brakes and two wheels (don't laugh..some of the participants in my group ask whether they can use a unicycle). A mountain bicycle (thank you Rudi for your bike) or a foldable bike is sufficient. In addition, you might want to buy a trisuit or a modest swimming top. You need cycling pants. It is recommended as you can use it for the swimming leg too. Goggles for the swimming leg is encouraged. Swimming cap and helmet are also essential. A cycling jersey or any jersey is helpful for the bike and running leg. For me, I decided t wear the same jersey. You might want to change to different clothing if you are uncomfortable with wet ones after the cycling leg before the run. Comfortable biking shoes and running shoes for your personal comfort run.

> Physical and Mental Preparation

Give at least 3 to 4 months of preparation time. Divide the week into various trainings which one want to focus on that particular day. The most important is to build up the training as the weeks grow closer to the competition. The coaches set me up like this but I modify with my add-ons:-

- Sunday - Brick Training - Swim to Bike or Bike to Run or Swim to Run (your choice)

- Monday - Rest Day

- Tuesday - Bike Day (10km/h to 15km/h) - 10KM Distance- Moderate Pace

- Wednesday - Light to Middle Weight Training or Bodyweight Training - 1 hour

- Thursday - Swim Day - 15 to 20 laps (depends on the pool) - 1 hour - Any swimming style

- Friday - Walk or Jog - 1 hour - Moderate Pace

- Saturday - Rest Day

Coach Wahyu suggested that it is important that you give yourself some period of rest and good sleep. Similar to his reason, the muscles in your body needs to rest so let's exercise some common sense too. (This is part of mental training too..hehehehe). Don't overtrain and do last minute training where one do all the trainings just 1 week before the event.

Before the race (or any race), I usually pray and give myself a mental picture of what I am going to do at each stage of the race. In addition, spare a few minutes to tell yourself on your personal motivation for the race. Finally, just before the race, just shout in your head your own personal mantra (mine is 'Oh what the fuck..go for it anyway!!'). During the race, keep to your pace and know when to move to overtake as well as use your energy sparingly. Keep on shouting to your personal mantra if you feel like giving up.

> Food Preparation Before The Race

Prior to weeks before the race, my food consists of enough carbo, protein and fats. The well-balance meal of the food pyramid is sufficient for the weeks. However for the week before the race, it is important that one starts with the carbo loading. Coach Chadir and Coach Wahyu suggested that the carbo loading is mixed with some light trainings. The latter suggested to have ice-cream before going to sleep one day before the race. The sugar from the ice-cream will be the fuel for the race next day. Coffee is not recommended due to it high caffeine which may cause a spike in the heart rate.

Breakfast is advised to consume 2 to 3 hours before the race. I took:-

- 2 Bananas

- 2 slices of peanut butter bread

- 2 dates

- 1 cup of tea with honey

Bring some bananas and dates with and eat it if one feel hungry during the race. During the race, it is important to stock up the body with fluids. Have a good mix of electrolyte drinks and water. The body needs both when it sweats.

> Bike and Kit Preparation Before The Race

Ensure the bicycle is in top shape. There is enough air in both wheels of the bike. Spare is good if you want to make sure you are the riding not the other way round. By the way, the rule states you can still push the bike to the transition area. Brakes are working and (if it is necessary) have front and back lights. Make sure the bike is ready and don't forget to bring it during race day.

Follow the checklist given by the race organisers. Use a small container to put the other kits for the other legs of the race. Secure the kits with a ziploc bag for unforeseen weather conditions.

> Race Day

For the swim leg, one can choose any swimming styles. I choose to interchange the front crawl and the breaststroke. Turn on your sports watches and get the results. Have fun and enjoy all the legs of the triathlon.

To me personally, this triathlon training and completion bears resemblance to my personal life. When I enrol myself to the race, I took risks and action towards what I want. In my trainings, I was consistent and focus on what elements am I training for the day. I am also open for feedback and effective training methods. During the race, I was having fun and joy. Upon completion the race, I received the medal feeling grateful that I completed the race.

With all this, I want to apply it to my life and ask myself and to you, 'What's next?'

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