If you are relatively new to physical activity, you should consult your doctor about your fitness routine and plans.
• Run your own race. Don't get off the bike and run at a pace faster than your usual pace. Remember, some people have been running for years before they ever did a triathlon. Don't get discouraged because you can't keep up with these people. Listen to your body and run at a pace that is comfortable for you.
• Pay attention to the pre-race meeting.
• Think/talk to yourself and others. Say positive things to other athletes. Remind yourself how far you have already gotten. This will allow you to keep going mentally, even when you are tired.
• Keep your head up. This will help keep the rest of your body in a line that will help prevent
injuries. It will also allow you to run slightly faster.
• Join a triathlon club or a local running group. This is particularly useful if you don't enjoy running alone. Sometimes when you are in the middle of a good conversation, you will forget that you are running. In addition, you will gain tips and support by running with others.
• Carry sports drink during long rides or runs, and some way to carry it (a water bottle in a cage or waist holder or a hydration pack).
• If you are going to the race alone, have an "emergency" contact number with you.
• Know the rules of triathlon and follow them. You don't want to get disqualified or a time penalty after all your hard work and training. Common time penalties include drafting (following the cyclist in front of you too closely), blocking and forgetting to buckle your helmet.
• Don't try anything new during the race or on race morning. You’re best to stick with sports drinks, food, and equipment that you have used on a regular basis. Different people react differently to different things, so just because something works for someone else does not mean it will work for you.
• Learn more than one swim stroke. Good alternatives for open water swimming include sidestroke, breaststroke, and for some people, backstroke.
Think Safe . Play Safe . Stay Safe
SSC Sports Safety Division