BeginnerTriathlete.com Glossary of Triathlon Terms BeginnerTriathlete.com Glossary of Triathlon Terms author : Mottyl comments : 10 Get with the lingo! 70.3, Mary, FOP, Bonking, LBS, Brick, Fartlek, RHR...what's it all mean? Read our Triathlon Glossary of Terms for enlightenment. A work in progress. Thank you BT'ers for helping compose this glossary of triathlon terms.

Half Ironman distance (1.2mi/1.9km swim, 56mi/90km bike, 13.1mi/21.1km run) 140.6 Ironman distance (2.4mi/3.8km swim, 112mi/180km bike, 26.2mi/42.2km run) 1/2 IM Half Ironman (1.2mi/1.9km swim, 56mi/90km bike, 13.1mi/21.1km run) 1/2 mary 3.1 miles Aero Bars Handlebars which face forward (sometimes shifters are placed here) with places to put your elbows. These bars allow triathletes to maintain a very comfortable aerodynamic position Aerobic Exercise Any type of exercise, typically that performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate. Running a long distance at a moderate pace is an aerobic exercise, but sprinting is anaerobic.

AG(er) Average Heart Rate Anaerobic Exercise The initial phase of exercise, or any short burst of intense exertion, where the glycogen or sugar is consumed without oxygen-a far less efficient process. Examples of anaerobic exercise include weight lifting, sprinting, and jumping. Anaerobic Threshold The exercise intensity at which lactate (lactic acid) begins to be produced faster than it can be removed (metabolized), and it starts to accumulate in the blood stream Aquabike A swimming stage followed by a biking stage with no run. AR Athena athletes are women over 165 pounds. Basal Metabolic Rate The amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans). Base The solid foundation of fitness on which you build power and speed. Big Gear It's using the bigger gear up front on your bike, making the workout harder at the same cadence. Bike Porn The photos our colleagues and teammates share of their brand new bikes so that we may covet them.

BMR See Basal Metabolic Rate Bonk When you suddenly lose energy and fatigue sets in, usually caused when glycogen stores in the liver and muscles are depleted, resulting in a major performance drop. Also "hitting the wall". BOP(er) Beats per Minute (heart rate) Brick Commonly, a combination workout that includes a bike and run back to back. Comedically, "Bike/Run It Can Kill" or "Bike/Run Ick". It can be any combination of triathlon sports with less than 10 minutes between sports. Cadence Bike ride of 100 miles Chain Suck The chain fails to disengage from the bottom teeth of a front chain ring; instead the teeth snag the chain and carry it up and around the rear circumference of the ring, winding it back onto itself, and jamming it between the chain-rings and chain-stay. Chamois Butter A clean, non-greasy lubricant between you and your cycling shorts. In addition to making biking more comfortable, it reduces the chances of saddle sores, and restores dried-out chamois & short liners. Clydesdale Clydesdale athletes are those men over 220 pounds.

Crit See Criterium Criterium A type of bike race held on a short course (usually less than 3 miles), often run on closed-off city center streets. The length of the race can be determined by a number of laps or a total time, in which case the number of remaining laps is calculated as the race progresses. Deca 10x Iron distance. (24mi/38km swim, 1120mi/1800km bike, 262mi/422km run). There are also 2x. 3x, 4x, 5x, 15x, and 20x distances that have been raced. DFL Did not start Dolphin Dive Technique used to get through shallow water that is more efficient than wading. Involves doing short shallow dives, standing up, and repeating until you get deep enough to swim. Dolphin Kick Beating your legs in unison while swimming face down. Used with the butterfly stroke. DQ Disqualified Drafting The process by which one athlete follows directly behind another athlete.

The athlete that is drafting gains an advantage (roughly 20%) by doing less work, but still travels at the same speed as the lead athlete. In most triathlons drafting is illegal on the bike, but it is never illegal during the swim. All world cup triathlon events and the Olympics are draft legal. DU Heart Rate at Lactate Threshold HRM Heart Rate Monitor IM Individual Medley in swimming. Consists of equal distances of 4 strokes, usually between 100 and 400 yards-butterfly, backstroke, breast stroke and then any stroke except the first three (I was on the swim team in high school so I only heard that phrase about 100 times or so), which for most people will be freestyle. IM Ironman distance (2.4mi/3.8km swim, 112mi/180km bike, 26.2mi/42.2km run) IMNA Ironman North America. The organization responsible for the logistics of the 6 official North American Iron distance triathlons (excludes Louisville) and the two official North American 70.3 distance races. Interval Training Any cardiovascular workout (e.g.

biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity Jockstrap Collection of cycling clothing (jersey, shorts, gloves, helmet) Lactate Threshold The highest pace at which you can go for an extended period (>30 minutes) without building up lactic acid. Lactic Acid Lactic acid is formed from glucose, and used by working muscles for energy. It is thought that muscle cells convert glucose or glycogen to lactic acid, then lactic acid is absorbed and converted to a fuel by mitochondria in muscle cells. Lactic acid is what causes muscle soreness. Ladder An interval workout with progressively increasing then decreasing distances at each interval. For example, run fast for 400m, jog for 200m, run for 800m, jog for 200m, run for 1200m, jog for 200m, run for 800m, jog for 200m, run for 400m, jog for 200m.

LB Referring to an OW swim start TI Total Immersion: swimming instruction by Terry Laughlin Transition Area Place where a triathlete keeps belongings (i.e., bike, wetsuit, running shoes) during a triathlon. This area is part of the race course. After a triathlete finishes their swim, they run to the transition area where they mount their bike. After the bike leg of the race is completed, the triathlete dismounts their bike (in the same spot they retrieved it) and begins the run portion. The race always ends at the finish line (usually near the transition area). Transition Run A short (around 10 minutes or 1 mile) run off the bike (as opposed to a Brick, which is usually a longer run). Tri-Bike A triathlon-specific bicycle designed for riding in the aerodynamic position. This bike features aero bars, a steep seat tube angle to put you farther over the cranks and allow for a comfortable aerodynamic position, and a very light weight. Tri-Geek One who is obsessed with triathlons and all the toys that go with it.

He/she lives for the sport, loves to talk about triathlons, loves to train for triathlons, and is involved with anything having to do with the sport. Cyclists love to call triathletes this name -they often call this out as triathletes pass them on a training ride. TT Time Trial (usually in reference to cycling) TTT What is triathlon? | ITU World Triathlon Stockholm 2017 *** English *** » Event Info What is triathlon? Triathlon is an endurance sport in which you swim, cycle and run, in that order. The sport is characterized by speed, strength and endurance. Triathletes are typically goal oriented and place emphasis on leading an active and healthy lifestyle. Like many other sports, triathlon is enjoyed by people from all walks of life. From the casual athlete who enjoys staying fit but does not want to be limited to a single sport to the professional athlete who has aggressive goals and training schedules. Triathlon also draws many youth who find the sport fun because of its camaraderie and variety. Triathlons are raced over a variety of distances.

The shortest race can be completed in less than 30 minutes, whereas some of the longest races can take well over 10 hours. Having said this, the majority of races fall into the middle distance (Olympic). Distances for Vattenfall World Triathlon Stockholm Many people say that there are really four disciplines in triathlon where the transition between the individual sports is considered the forth. As a triathlete becomes more competitive they will start to focus on practicing these transitions as well. This type of training is known as transition training. If you are new to triathlon it is well worth your time to practice a few transitions so you know what to expect on race day. For more information about triathlon visit the International Triathlon Union website . // Sponsors & Partners Triathlon Glossary - Triathlon: Beginners - Runner's World Triathlon: Beginners You are looking at: Home : Triathlon: Beginners Triathlon Glossary Learn how to talk tri with our beginner's guide to the most commonly used lingo in the world of triathlon Posted: 10 July 2008 A Aero bars Padded elbow rests and extensions allowing a rider to lie flatter, reducing arm strain and wind resistance and increasing speed. Also known as tri bars.

Aquabike A swimming stage followed by a biking stage with no run. Aquathlon A swimming stage followed by a run stage with no cycling stage. ATP B Bonking Sudden fatigue and energy loss caused by running out of glycogen in the muscles. (See also Wall, the .) BOP Back of the Pack Borg scale A method of measuring physical activity on a scale of perceived exertion or how hard you feel your body is working. (See also RPE .) Bottom Bracket The central axis on which the bicycle cranks rotate. BPM (beats per minute) A measure of heart rate. Brick Training session combining two disciplines (e.g. cycling and running) used to simulate race experience and help your body adapt to switching sports quickly. BTF (British Triathlon Federation) The national governing body for triathlon in Great Britain. BTF members comprise Triathlon England, triathlonscotland and Welsh Triathlon. Burnout Condition similar to overtraining, caused by doing too much and/or too soon and/or with too little rest C Pedalling speed, measured in RPM (revolutions per minute). Carbon fibre Strong but light material, from which many (top-end) bikes are now made.

Cassette A 100-mile bike ride. Circuit resistance training A circuit of various weights to be completed one or more times with minimal rest between exercises. The emphasis is on endurance rather than power or strength. Clip-in pedals Designed to securely accommodate special cycling shoes, meaning your feet sit in the most efficient position to transmit power through the pedals. Criterium Short-course road races with multiple corners taken at high speeds in a pack riding situation. D Derailleur A system of variable-ratio gears allowing you to adjust a bike’s gearing and thus your cadence . Dolphin Dive A technique used to get through shallow water involving doing short, shallow dives until you are deep enough to swim Drafting The practice of tucking in behind someone else so they take the brunt of the resistance and you get an easier run/swim/bike, sometimes explicitly prohibited in races. Also known as slipstreaming. Drills Repetitive exercises focusing on technique to promote efficiency. (See also, fingertip drag .) Duathlon A run-bike-run race (no swim section as in a triathlon). F Time-honoured swimming drill used to promote freestyle arm efficiency.

Frame size Common bike measurement, traditionally taken from the middle of the bottom bracket to the top of the seat tube. It’s vital your bike is the right fit as your seating position will affect efficiency, comfort and drag H 1.9K swim; 90K cycle; 21K run. See also, Ironman . Hybrid A bike somewhere between a mountain bike and a road bike. Good for all-round use. I Ironman distance (2.4-mile/3.8K swim, 112-mile/180K bike, 26.2-mile/42.2K run) . Ironman Brand name of global series of triathlon events comprising a 2.4-mile swim, 112-mile cycle, and 26.2-mile run (marathon). K Kick board A float you grip with your hands in the pool, while your legs do all the work L Lactate Threshold The highest level at which your muscles can still convert glycogen to glucose aerobically (i.e. using oxygen). Exercising above this level will soon lead to discomfort as lactic acid (a by-product of the anaerobic process) accumulates in the bloodstream.

Training at, or slightly above, this threshold will gradually push it upwards, allowing you to race faster. Also known as Anaerobic Threshold (AT) . Long, slow distance training (LSD) Exactly what the name implies – essential cardiovascular training foundation for endurance events M Abbreviation of Ironman , often used in online chat forums. Marathon A 26.2-mile running race, which constitutes the third part of an Ironman . Mashing A cycling term indicating pedalling a big gear (53 x 13 or 14) with a slower cadence instead of spinning a smaller gear. Maximum heart rate (MHR) The maximum rate that your heart can achieve. A rough rule of thumb is 220 minus your age, but a more accurate reading can be gauged in these practical tests . MTB 1.5K swim; 40K cycle; 10K run. OWS Open Water Swim, for example in the sea or a lake as opposed to in a pool. P Worn on the hands during swim training, they increase your workload meaning you train harder. Periodisation Carefully planned training schedule, focusing on different training elements in turn and culminating with a specific competitive goal.

Pull Swimming exercise using a float between your feet/legs, leaving only your arms free to pull you through the water. Pull - Take a pulll Taking a turn to lead, allowing those behind to draft you and follow your pace. Q Quick release lever that allows bike wheels to be easily removed and replaced for travel. R Rider position Wind resistance makes a big difference in the bike leg (see drafting ) so make sure you are leaning forward and slicing through the air rather than sitting up like a giant sail. RPE (Rate of Perceived Exertion) Means of evaluating how hard you are working, using either a scale of 1-11 or 1-21. The higher the number, the harder you are working. Considered by some to be more useful than measuring heart rate alone. RPM Waist-mounted belt for carrying snack bars/gels/drinks. S Thinner and faster road tyres, favoured by those looking for quicker times. Sprint A short-distance triathlon. Approximately 400-yard swim, 15-mile bike, 3-mile run. SPD clips Shimano Pedalling Dynamics clipless pedal system (now a standard term).

T First transition, where a competitor switches from the swimming stage to the cycling stage T2 Second transition, where a competitor switches from the cycling stage to the running stage Tempo training Working just below your lactate threshold for an extended period (rather than a short interval). This will raise the threshold, raising the speed at which you can run for long periods Time-trial bike A serious (and often expensive) racing bike for competitive triathletes. Toe-clips A clip on a bike pedal that ensures the foot doesn’t sit too far forward. See also, Clip-in pedals . Transition area The area where the change is made from one sport to the next. It’s important to be able to quickly and efficiently locate your own equipment, and the process of switching sports should be practised to avoid losing hard-earned time. Tri bike Bike specifically designed to be ridden in an aerodynamic crouched position, with a high saddle and low crossbar. TT (Time Trial) Choosing a Triathlon Distance: Men's Health.com Privacy Policy | About Us That's why we got in contact with Jennifer Harrison—professional USAT Level II certified triathlon coach from the Chicago area—to break down the basics that every guy must know before signing up for a race.

"There are many different variations of triathlons, but your classic four are the sprint distant, the Olympic distance, the half Ironman (which is now called the 70.3), and the Full Ironman (also known as the 140.6)," says Harrison. Here are the common distances of each: Which is right for you? Here's how to decide. Sprint Triathlon Training If you're going to sign up for a sprint triathlon, make sure you've got at least 5 to 6 hours to spare each week for training, says Harrison. And as for actual workouts, Harrison says you’ll need to make sure you're doing one or two sessions—per sport—weekly. So that means at least 2 bike workouts, 2 swims, and 2 runs per week. Olympic Triathlon Training As the distance increases per race, it's not as easy to ballpark the "estimated hours per week" you'll need to put in because everyone's work schedules differ.

But to go into the race confidently, you’ll need to be able to at least swim 1 mile in open water, bike at least 40 to 50 miles on the bike, and complete a 12-mile run, says Harrison. (Not back-to-back.) And to give you an idea on what your longest workout will look like, Harrison says it typically looks something like this: A back-to-back workout (often called a 'double' or a 'brick'), consisting of a 40- to 50-mile bike ride, followed by a 10- to 12-mile run. Half Ironman Triathlon Training With the longer races, the only major change you'll notice from Olympic distance plan is when the actual training takes place, says Harrison. Your schedule Monday through Friday stays pretty much the same, but you'll have a much heavier training load on the weekend. Harrison says your typical weekend will look like this: A long bike ride on Saturday—50 to 60 miles—followed by a transition run—an easy 20-minute run done directly after your ride.

(Total time: About 4 hours, depending on how fast you bike.) Then you'll hit your long run on Sunday, which is usually about 15 to 16 miles long. (That's about 2.5 hours at a 10-minute-per-mile pace.) Full Ironman Triathlon Training The Ironman routine works similar to the half Ironman training, except your distances are longer. If this is your first Ironman, it's always a good idea to squeeze in a simulation workout when you're at the peak of your training, says Harrison. This means you'll complete an hour-long swim, followed by a 100-mile ride, and topped off with a 8 to 9 mile run. And this counts as your longest workout because you're hitting all three components in one day. So when do you know you're ready to advance to the next level? Harrison's advice is simple: Start at the bottom and work your way up. Once you've got at least one sprint under your belt, you'll have the experience to know whether or not you'll enjoy climbing up to the next distance, says Harrison.

Then move on to Olympic, half Ironman, and—as long as you have plenty of time and no nagging injuries—the Ironman. Introduction to Bricks Introduction to Bricks comments : 0 Bricks refer to training on two disciplines during the same workout. Bricks are a very important part of triathlon (and duathlon) training and they are sometimes overlooked. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race (I am sure you knew this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan. About a swim/bike brick: while you are swimming you will want to use your legs as little as possible or else you may have a hard time when you get on your bike before you start feeling comfortable. A swim/bike workout that simulates race conditions will help you minimize this problem.

A couple of suggestions are to try and use your legs more (that is to kick more) during he last 50-100 yards of your swim to get more blood flowing to them. Also, start your bike portion using an easier gear than the one you plan on using during the main part of the race. This will give your legs a chance to get used to the new sport and accumulate less lactic acid than they would if you started from the beginning with a tough gear. As an example, a useful swim/bike brick can be: 3 x (500 yards swim + 5 mile bike). I believe this is more useful and time efficient than doing a 1500 yards swim followed by a 15 miles bike, because you will switch sports 6 times instead of only once . Even more important are bike/run bricks, mainly because the transition between bike and run is the toughest of the two during a triathlon. Most people's recount of their brick workouts consist of a medium/long bike ride followed by a medium run. Although I do perform these kind of bricks, my recommendations are a sequence of short/medium rides alternated with a series of short run.

Here are a couple of bike/run examples: Sprint triathlon workout: (5-6 miles bike + 1mile run) - repeat three or four times. Olympic triathlon workout: (7-8 miles bike + 1.5-2 mile run) - repeat three or four times. When I do these kind of bricks, I try to run on a track so I am sure I am running the exact distance, I force myself to run fast and time myself and I don’t have to worry about traffic or sharp turns. I push on the bike, but the run needs to be the hard part of the workout. I am trying to get my body used to running fast as soon as I get off the bike. By doing a series of short repeats you also switch sport (and therefore muscles used) several times in the same workout. You are practically teaching your legs and body to switch as fast as possible and as efficiently as possible between two very different kinds of effort. Again, I consider a series of short repeats more efficient then doing the two sports one after the other, especially when you are short on time. If you have never done a brick before, you should get used to them before attempting the kind of workouts described above.

Start with a 1 mile run or run/walk after every bike ride. You can start by walking briskly when you get off the bike and them move to a jog or run within ¼ to ½ mile. You can also attempt your first brick by biking in the morning and then running in the afternoon or after a 1 to 2 hour break. When you stop biking and start running the legs feel “strange” and heavy (this is why they call these workouts bricks!) and 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 - although probably never as fresh as those you have when you run without biking before it (I wonder why?! ). Brick workouts help 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. Happy transitions, Triathlete and ACE Certified Personal Trainer Lakewood, CO P.S. All information in this article is provided freely with the only goal of educating athletes accessing the beginnertriathlete.com website. The article/workouts above are not meant to be exercise and/or personal recommendations, but only examples of workouts that I and/or other athletes have completed in the past. Enrico Contolini will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article. Please, always remember to consult your physician before starting any exercise program. Rating Simply Running « Triathlon Guide Olympic or Standard Distance 1500m/40K/10K Middle Distance70.3 (Half Ironman) 1900M/90K/21K Ironman 3800M/180K/42K I would recommend you start your triathlon journey with a pool-based sprint distance. The joy of open-water swimming and wetsuits can come later!!

THE NEXT STEP The next step is to find a race (there will be local races on the news page of this website), you can visit the BTA website or look in the specific magazines such 220 Triathlon. Now commit yourself by entering!! You may have to estimate your swim time on the form, this enables the organisers to stagger the swim and group together competitors with a similar swim time. It is worth being fairly accurate (and honest) with your estimation. If you put a slower time down then youll end up getting frustrated at having to swim round slower swimmers, and if you put down a very fast time, then you will end up with fast swimmers swimming over you (often quite literally!!!). If you are not sure of your swim time, go to your local pool and time yourself. WHAT BIKE?? This was one of the areas that concerned me. I was the proud owner of a 2nd hand, put together road bike. Would I be looked down upon by all these super fit triathletes with their mega fast and expensive steeds? Well, no!! One of the first bikes I saw was a foldaway commuter bike, which set me at ease.

There was a whole range of bikes on display, mountain bikes, hybrid, and bikes with baskets on the front (honest!!), and of course the super fast, and full carbon time trial bikes. No matter what bike you have, you have still got to turn the pedals, you are the engine!! It still gives me pleasure when I ride passed real cyclists with all the gear!! So any bike will do providing it is roadworthy. Note  the organisers may check your bike, so dont ruin your day by bringing it to the race in an unsafe condition. WHAT TO WEAR? As with most sports, there is specific designed triathlon clothing . I tend to wear a one piece tri-suit, which I can swim, cycle and run in, and not have to worry about changing in the transitions. For a beginner you dont need to go out and buy any extra kit. I would suggest swimming in a pair of trunks for the guys and regular swimsuit for the ladies followed by biking in a pair of shorts over the top and a cycle top, T-Shirt or vest. Consider taking a warmer layer to the race in case it is colder when you change.

It is not generally recommended to swim in cycle shorts as the thick chamois insert will soak up a lot of water and will feel like an oversized nappy!! Better to put them on over your trunks after the swim. YOUR BIG DAY ARRIVES!! The evening before, check you have packed everything you need and re-read the race instructions. Most sprint events require you to register before you start. Check the race details to see if there is a closing time for registration. I always like to arrive at least an hour before my start time, this allows me to familiarize myself with the layout i.e. locate the registration, transition area and the toilets!!! There is usually a briefing before the race starts. If this is your first race this is worth going to. The race director will talk you through the race, including transition, any changes to the route and other important information to be aware of. You will also get a chance to ask questions. If youre not sure ask!! SETTING UP IN TRANSITION Once you have registered, collected your number, start time etc you can go to the transition area to set up your gear. Before doing so I would recommend that you give your bike a check over. Are the tyres inflated to the correct pressure?

Wheels bolt done up? Brake pads not rubbing? (Cycling 15 miles with a brake pad rubbing is no fun  I know!!!). In an easy gear to start cycling? Most transition areas are secure, and you will be required to stick a number to your bike frame for identification. Before being allowed into the transition area (and leaving with your bike at the end of the race), your race number will be checked against the one on your bike. Transition will usually have racks for you to put your bike on. You may have an allocated space, in which case this will have your number on, if not find yourself a space. Firstly, hang your bike on the rack not sure how  look at what everyone else does! Now lay out your kit. this is often personal but I usually place my helmet upside down on the tribars with my sunglasses inside ready to put on. Next to my bike I put down a small towel to wipe off any dirt etc before putting my shoes on, and position my number belt (or TShirt with numbers pinned on), shoes, running cap etc. Space is normally limited, so dont spread your kit about too much unless you want it moved by your neighbour.

Now mentally rehearse each changeover to ensure you have all your gear. You dont want to come dashing out the pool and discover your shoes are still in the car!! Also make a mental note on where your bike is positioned and where the Bike Out, Bike In, Run Out and Finish Line are. The transition area may look relatively empty but once the races starts it can get quite hectic. There are some rules about the transition area which must be adhered to. Only competitors are allowed into this area. No riding your bike. No nakedness. No marking your area ie: using flags, Talcum powder on the floor etc. This is why it is important to try and remember where your bike is from different part of the transition. If you put up a marker it will be removed. Youve finished laying out your kit, so now off to the start!! AT THE POOLSIDE/SWIM You should go to the poolside changed ready to swim at least 15 minutes before your allocated swim start time. Dont forget your goggles (and nose clip/ear plugs if needed)!! Try to remember to keep stretching whilst you are waiting.

You will not normally be allowed to warm up in the water. You will be called forward in your wave, be given a swim cap and final instructions for the swim ie what lane, number of lengths, direction of swim (clockwise/anti-clockwise), overtaking rules (always a source of amusement to me as I never seem to overtake anyone in the swim!!) point out pool exit. You will also get the chance to ask any questions. You will be instructed to get into the water (no jumping/diving). You will then normally be told 30 seconds to go, 10 seconds to go, 5-4-3-2-1-GO!!! Your triathlon has begun!! At many of the pool based races there will be someone there to count your lengths but keep count yourself. They will usually signal when you have 2 lengths to go. If you disagree with them, dont bother arguing. The counter will have the final say. Mistakes can happen, although rarely, so dont let it spoil your race, just get on and swim the extra lengths. Once out the water, make for transition (T1). You may be required to leave your hat behind, make sure you do.

Be careful not to slip when leaving the pool, and also be careful on any temporary mats as these may also become slippery when wet. T1 As you run into T1 (changeover from swim to bike), concentrate on what you have to do now. Find your bike (dont panic!!), throw down your goggles and prepare for the bike. My own routine is: put on number belt, sunglasses, helmet  YOU MUST FASTEN YOUR HELMET BEFORE YOU TOUCH YOUR BIKE  take my bike and head for the exit. You must not get on your bike until you reach the mount line. ON THE ROAD At all times on the bike section please take the utmost care. It might be a race but it is not worth taking unnecccesary and potentially dangerous risks to save a couple of seconds. Watch out for Marshals, they are there to help you get round the course safely. They are not there to stop the traffic for you, and so you must obey the rules of the road especially at traffic lights. If the lights are on red and you do not stop you face disqualification, but worse you or others could get seriously hurt, and also put the future of the race in jeopardy.

Cycle racing is exciting but be sensible. DRAFTING Another rule that will be new to you in Triathlon is drafting. This is basically slipstreaming a fellow competitor on the bike to gain advantage from their efforts. You need to imagine a zone 3 metres wide by 10 metres long around each competitor. You cannot get inside the zone of the rider in front unless you are overtaking. If overtaking then you get 30 seconds to get passed that rider, if you cannot get by then you must drop back outside the zone. Once passed, it is the overtaken riders responsibility to drop back out of the draft zone. If caught drafting you will be penalised and if repeatedly caught you will be disqualified. There are two main reasons for banning drafting. Safety  riding close to someone at speed on unknown roads can be difficult, the slightest wobble or unexpected breaking can cause wheels to touch and the next thing youll know is that you will be in a tangle heap on the ground and at best nursing some road rash and weeping over the scratches on your bike, and at worst, well lets not go there!!!

Cheating  it is definitely possible for a good cyclist to create turbulence that will allow less good cyclists to benefit. So cycle safely and fairly. T2 When you reach the end of the cycle, dismount where instructed and head back into the transition area. REMEMBER TO RACK YOUR BIKE BEFORE YOU UNFASTEN YOUR HELMET!! After that change your shoes if you have different shoes to run in, maybe grab a drink and off you go on the run. Make sure you know where you have to exit the transition area. THE RUN Once out on the run your legs may feel a little strange and heavy after the cycling. Dont worry this will soon wear off. Also, dont be ashamed to walk if you get really tired. There are no complex rules for the run, just follow the route and listen to any instructions from the marshals. THE FINISH 100 metres from the line, you can go for the big finish. Hands in the air, a big smile on your face, cross the line and â¦â¦you are a TRIATHLETE!! Congratulations!!! Grab yourself a drink (water or a sports drink  the glass of wine can wait!!).

Put some warm clothes on and soak up the atmosphere. Many races now offer reasonable priced post-race massage. a great way to wind down and reward yourself after a race. FINALLY So, you have finished your race, and hopefully it was a very enjoyable experience and you will go away and plan your next one. Remember, though that one of the most important parts of the race are all the volunteers who give up their time (and who are normally there before you arrive and are still there when you have gone) to help marshal and organise these events, without them you could not have done the event. Take the opportunity to say thank you as you pass them on the run and the bike, or as you leave. If you do have any issues/concerns, then contact the organiser. If they dont there is a problem then they cannot do anything about it.

KIT LIST The following can be modified to suit you but will give you an idea of the items you may need: Equipment Long sleeve top/arm warmers for early/late season events when it can be cold Other bits and bobs to have in the car or in transition Warm clothes to change into after the event Plastic bag to keep clothes dry in transition  in case of rain Food/drink including drink to take on the bike Bananas, energy bars, gels etc to eat in transition, or out on the bike/run and/or afterwards Suncream  always optimistic for good weather!! Money for tri-store stands/and or massage at the race venue. Gait Analysis Wearing the correct footwear is the key to injury prevention and an overall better running experience. We offer a state-of-the-art gait analysis service to put you in the correct shoes. Please phone to make an appointment. Find Out More Couch to 5K First off, you may be asking, "exactly how many miles is a 5K?" A 5K is 3.1 miles. Simply Running are here to help you achieve your goal of beginning to run your first 5K.

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up disillusioned, wondering why anyone would possibly want to run in the first place. FAQ | ITU World Triathlon Cape Town 2016 May I enter multiple events? You are only allowed to participate in one event on the day. Can I participate in the Discovery Duathlon Cape Town on the Saturday, competing in more than one race over the weekend? Yes, if you are a senior athlete (20+) you may participate in one event in the duathlon. You may however not enter the Standard distance if you entered and participating in the Standard Triathlon. You can however enter any other distance or be part of a team in the triathlon. This is an ITU ruling and does not allow participation in two standard events within a 36 hour window period. If you are competing in the Sprint triathlon, you may enter and compete in the Standard duathlon the next day. No junior athlete ages 12 – 19 may compete on two consecutive days, irrespective the distance. When do entries close? Entries close at midnight 9 April 2016 or when the race capacity has been reached.

Once entries close you may request to be placed on a waiting list and should there be cancellations in your requested event, you will be allocated an entry. Can my entry for this year’s event be deferred to next year’s event? Deferrals to the 2017 event will not be permitted. However, participants may be allowed to transfer their entry to another athlete. Refer to transfers. Is it possible for me to cancel my race entry? And what is the policy on refunds? Athletes that are unable to participate, regardless of their reasons, can request cancellation of their entry and refund of their entry fee under the following terms: Until midnight 22 February 2016 – 50% refund on entry fee Until midnight 22 March 2016 – 25% refund on entry fee 23 March 2016 and after – 0% refund on entry fee Please submit your cancellation and refund request to info@wts-capetown.com. Is it possible to transfer my entry to someone else? Entries can be transferred to another person as long as the substitution request is submitted before midnight 22 March 2016. Thereafter no transfers are allowed.

A fee of R100 will be applicable. To transfer your entry to someone else, submit your request to info@wts-capetown.com. Is it possible to convert my entry either from a Sprint distance to a Standard distance, or Standard distance to a Sprint distance? Participants can request to transfer their entry between event distances. Should you decide to upgrade from the Sprint to the Standard distance event, you will need to pay the difference in entry fees. In the event of changing from Standard to Sprint distance, we will not be able to refund the difference in entry fee. By midnight of 22 March 2016 – no administration fee will be charged. From 23 March 2016 until registration closes on Saturday 23 April – a R100 administration fee will apply. Please note that by making changes after 22 March, you may forfeit your personalised race number. Please submit your change of distance request to info@wts-capetown.com. Do I need to purchase a day licence, if I am not a member of Triathlon South Africa (TSA)?

Yes, if you are not a Triathlon South Africa registered athlete with a valid 2016 license, you will need to purchase a day licence to participate in the Discovery World Triathlon Cape Town event. For your convenience you can purchase your TSA day license when you enter on our online registration portal. Cost per TSA day license Sprint event - Individuals and teams must pay R30 Standard distance participants – Individuals and teams must pay R100 *Only one temporary licence for a team is needed, no need to purchase three As this is a TSA sanctioned event, all ITU, TSA rules and regulation are applicable. I have not received my confirmation email after registering? Please contact Race Office via email info@wts-capetown.com, and they will send you a confirmation email. Some useful definitions if you are new to the sport of triathlon. Start waves: Smaller groups of athletes that begin the race every few minutes. Waves are usually determined by age group and gender. Wave starts are more common in races where a large number of athletes are competing. Swim Leg: The part of the race where the athlete swims. The swim leg is the start of the race and it ends once you exit the water before entering the Transition Area.

The swim route is marked out using buoys. Sighting: Raising of the head while swimming to look for landmarks or buoys that mark the swim course. Buoy: A floating device that marks the course of the swim leg. Transition Area or Zone: A defined area in which an athlete stores their bicycle and other equipment required to race. This is where the change over from running to cycling and cycling to running occur. The transition from the swim to bike is referred to as T1 and that from the bike to the run is referred to as T2. The overall race time includes time spent in T1 and T2. Cycle or Bike Leg: Part of the race course where the bike is to be ridden. The bike course starts at the Mount Line* and finishes at the Dismount Line*. Mount Line: A designated line at the exit of the Transition Area after which athletes are to mount their bicycles and ride. The Mount Line will be clearly identified by flags/line/Technical Official, or combinations thereof. Dismount Line: Clearly marked designated line before the entrance to the Transition Area of the bike course. Athletes are required to dismount their bikes and walk/run with their bikes to the bike racks.

Drafting: A technique where two or more cyclist’s cycle in a close group to reduce the effect of drag by using the front bicycle’s slipstream. Tri Bars: (Triathlon bars/aero bars) aerodynamic handlebars that draw the body forward into a tucked position. Run Course: Part of the race course where the athlete is to run. The run course commences at the exit from the Transition Area and finishes at the Finish Line. Splits: The time that it takes to complete a specific distance. In duathlon, splits are usually given for the first run, bike and second run legs. Splits are also given for the time taken in each of the two transitions (T1 & T2). What is a triathlon? Triathlon is a sport comprising of 3 disciplines raced one after the other – it starts with a swim leg, then transitions onto a cycle leg and finishes with a run. Can I do a triathlon? With some time and training, anyone can do a triathlon. Discovery World Triathlon Cape Town is designed to be a mass participation event with distances catering to novice and experienced triathletes.

To compete you need to be able to swim continuously for 15 min, be able to run 5 km in 40 minutes and cycle 20 km in 60 minutes. You can also enter the event in a team and choose one of the disciplines. What are the Discovery World Triathlon Cape Town distances? Sprint Distance: 500 m swim, 20 km bike, 5 km run. Standard Distance: 750 m swim, 40 km bike, 10 km run. Bike leg for these races are draft legal. What distance should I choose? For most, the biggest barrier to doing a triathlon is the swim, thus decide which distance you wish to enter based on the swim distances you are most comfortable with. If you’re just starting out, consider doing the Sprint, with a 500 m swim, 20 km cycle and 5 km run. Even though the 20 km cycle and 5 km run might not sound that far – doing all three disciplines together will provide a suitable challenge for your first triathlon. What is the age eligibility for each distance? Do I need to have a strong background in one of the events?

You don’t need to have a sporting pedigree to tackle your first triathlon. Be active 3 to 5 times a week, include at least one session of each discipline per week and slowly increase your distances trained. Joining a triathlon/multisport club or getting a basic training programme from a coach will aid your preparation for the event. Must I race as an individual or can I enter in a team? Discovery World Triathlon Cape Town caters for individual entries as well as team entries. Entering as part of a team is an excellent way to test the waters of triathlon. Can a team entry consist of 2 participants and not just 3? Yes, a team can have 2 participants where one person can do two legs of the event. Who can compete in the Schools Challenge? All school going children between the ages of 14 – 19 years may participate in the schools challenge either as an individual or member of a team. Specific age restrictions related to the various distances are in place to ensure fairness and safety. Please adhere to these. Do I need triathlon specific equipment? While triathlon is a gear centric sport, it doesn’t have to be.

You are welcome to cycle an old mountain bike and run in your favourite pair of shoes. It’s up to you how much you wish to invest. The ocean in Cape Town is cold and wetsuits are needed for the swim leg for safety reasons. Do I need to buy a wetsuit? There is a very strong possibility that wetsuits will be compulsory for this event, in accordance with the ITU competition rules governing wetsuit use and water temperature. Besides keeping you warm during the swim, wetsuits also assist with buoyancy and help you swim faster. Will time trial (TT) bikes and tri bars be allowed? We will allow TT bikes as long as they have normal drop handlebars on and if they comply with the wheels and handlebar section below. You are welcome to clip on tri bars onto road bike or mountain bike. Wheels: Wheels must have at least 12 spokes. Disc wheels are not allowed. Handlebars: Handlebars must be plugged. If clip-ons are being used, the clip-ons including the bridge must not exceed the foremost line of the brake levers. Clip-ons must have a solid factory bridge or be touching each other.

Brake levers or gear levers must not be attached to the clip-ons. Water bottles and water bottle holders may not be mounted onto the handlebars or clip-on. I don’t have a fancy bike; can one use a mountain bike for the race? Yes, you are allowed to use a mountain bike. May I use a Tandem? No, the cycle must be done by an individual or by one of the participating team member (the cyclist). No unconventional bicycles may be used. Exceptions will be made for paratriathletes. Must I have my own bike? Yes. What is deemed to be illegal equipment in a triathlon event? Illegal equipment includes, but is not limited to: Headphone(s) or headset(s) Mobile phone(s) or any other electronic listening communication device Cameras and GoPro’s or similar devices Must the event disclaimer be signed by all? Yes, every individual and every team member must complete the disclaimer and hand it in at registration. Entrants 18 and younger must have it signed by a parent or legal guardian. All team members must be at registration to collect race packs. Some form of photo identification will need to be produced at registration for entry verification. Why do the cycle and run courses consist of laps?

Including laps into the route ensures that the race is contained, making public engagement more accessible with the opportunity to view and get to know the athletes. Furthermore, loyal supporters, family and friends of all athletes have the opportunity to see and interact with their athletes more often. The safety of our participants will always remain our primary consideration. Discovery World Triathlon Cape Town has various events taking place over the entire weekend, and the length of the course takes into consideration access requirements for residence, bus routes and other City users. What must I do when I check in my bike? When you enter the Transition Area, wear your bike helmet fastened on your head. Take your transition bag containing all the equipment you will need for your cycle. Please note that no bags will be allowed to be left in the Transition Area asside from your allocated transition bag. Please make sure your helmet, bike and transition bag are clearly marked with the race stickers provided. May I start in another start group? No, the various categories are pre-allocated per start group with a specific start time. Starting in another start group could lead to a disqualification. I have entered as an individual along with my friends/family, why are we in different start groups?

The start group times are allocated according to gender and age groups, which means that if you and your friends or family are of various ages and genders you might not be able to start in the same start group. May I race with someone of the opposite gender? You may run along with someone of the opposite gender, but in the cycling leg no athlete may draft an athlete of the opposite gender. Drafting an athlete of the opposite gender will result in a disqualification. Drafting is a technique where two or more cyclists cycle in a close group to reduce the effect of drag by using the front bicycle’s slipstream. Why did the swim venue change this year? For 2 years in succession, Cape Town has experienced a cold front and subsequent cold water temperatures over the World Triathlon Series competition weekend, resulting in either a cancelled swim leg, or shortening of the swim course. Daily water temperature readings taken by the harbour master in an area next to the aquarium (the new swim venue) shows the water to be consistently warmer than the water surrounding Quay 6 and 7 (the old swim venue). Therefore we are confident that the change in venue has marginalized the chances of the swim being cancelled due to water temperature.

Our water safety team is also very satisfied with the new swim route as it is more sheltered and contained, making it generally safer for swimmers. Can the triathlon swim be rough? The swim leg of the triathlon will be in the North Wharf, V&A Waterfront close to the Two Oceans Aquarium. The waters will be very calm, other than the activity of the swimmers around you and the possibility of a little wind chop. The swim can be daunting as you are in close proximity with other athletes, therefore the race is divided into various start waves to reduce the amount of people in the water together. It is advised to practice open water swimming in your wetsuit and/ practice swimming in a squad to prepare you for the swim. There can be congestion at the start of the swim and round the first buoy resulting in occasional contact. Choose a wider outside line to avoid the congestion. Will there be start waves, and how will these be determined? Yes, there will be start waves for both the Sprint and Standard distances. These waves will be determined according to various categories such as age groups and gender. Start waves will be communicated once entries have closed, prior to race registration. Drafting, when will this be allowed, and when not?

Drafting will be allowed in the Sprint and Standard distance event, due to the nature of the cycle course and the number of the athletes on the road. Males cannot draft females and females cannot draft males. Will the Age Groupers receive split timings for the separate legs of the race? Yes, time splits will be provided for the swim, bike and run leg of the race. Timing matts will be placed throughout the course to ensure your race results. Where will my finish time be displayed? Provisional results will be displayed within approximately 15 minutes after you have finished close to the exit of the Athlete Area. Will there be a separate event for Paratriathletes? We will not have a separate paratriathlon event this year. We will however, have a separate start wave in the Sprint distance for paratriathletes. This will be an open paratriathletes event; all paratriathletes regardless of category will be participating in the same event. No category prizes will be awarded. There is a cut off time of 30 min on the swim. What disability category is allowed to take part in this event? We are unable to accommodate athletes using wheelchairs and handcycles on this course.

All other paratriathletes are welcome to take part in the Sprint distance event. This will be an open paratriathletes event; all paratriathletes regardless of category will be participating in the same event. Provision will be made for your own personal handler. Please contact us at info@wts-capetown.com to discuss any of your concerns so that you are able you to take part in the best manner possible. // Sponsors & Partners

Question: In triathlon, what is the term for the transfer between disciplines?
Answer: Transition