Preparing to train
Here’s a few pointers to help you when you first start coming to training and they also serve as a good reminder if you have been coming to training for years!
- Prepare the kit and equipment you need in advance (see kit required below)
- Make sure you have had a meal at least 1.5 hours before the start of the session
- Pack a drink and snack
- Arrive on time with a positive frame of mind
- Don’t win the warm up! Ease into the session.
- Keep hydrated, drink before you feel thirsty
- Listen to your coaches, take on-board their feedback
- Communicate to coaches your goals or areas of improvement
- Don’t drop out of sessions or have loo breaks
- Warm down properly and stretch
- Have a drink and snack soon after you finish
- Eat well and at the right times
- Rest between sessions and get enough sleep
Always advise your coach if you have an injury, have been unwell or have recently raced and are tired
Kit required for training
Don’t go out and spend lots of money, use the things you have and add to them gradually.
Swim – swim suit/trunks, hat, goggles, towel, kick-board and swim fins.
Bike – Any type of roadworthy bike with brakes and gears can be ridden at training to get started. Helmet, gloves or mitts, trainers or bike shoes, tight fitting layers, bottle cage fitted and spare inner tube
Check your bike is in good condition to ride regularly, do the ‘M check’ every two weeks and check tyres are inflated before each use.
Run – Trainers
Suitable clothing for outdoor training
Summer – Lightweight clothing and a sun cap, always wear a top that covers your shoulders for safety and protection.
Winter – When it is getting cold or it’s really cold, to enjoy your session you must come prepared with a coat and wearing many thin tight fitting layers. Your kit should cover your arms and legs, no bare flesh! A hat, buff and gloves are a must too.
During the session you will warm up, so to avoid overheating remove one or two of your layers to regulate your temperature. Your base layer should be made of synthetic material to wick the moisture off your skin and to stop you getting chilly. Your top layer should be wind and water proof and ideally breathable and can be put back on after removing inner layers.
Your coaches will help you improve your technique, efficiency and fitness, their overall aim is to make you a faster, stronger athlete and help you achieve your goals.
Preparing to race
CPT juniors are encouraged to compete in:
Triathlon – Swim – Bike – Run
Aquathlon – Swim – Run
Duathlon – Run – Bike – Run
It’s not necessary to buy anything new at first to race with. Make do with the kit you have available and add items gradually as you get into triathlon. Initially to get started racing you can use the kit you have for training.
Most athletes end up buying a ‘trisuit’ after a few races as you can wear these on the swim, bike and run parts of the race without needing to put further clothing on. Until you are ready to buy one you can wear a swim suit/trunks and put on a t-shirt in transition for the bike and run parts.
We recommend elastic laces for your trainers as they don’t cost much and really speed you up in transition! Try our friends at Dolphin Kick to buy yours.
As you progress, you can add to your kit as you go along by buying a race belt, bike shoes etc….
Tips for racing
- Train regularly
- Pack your bag the day before, use this ‘kit checklist’
- Read the race information pack and look at any maps of the course to familiarise yourself
- Work out a system of how you will count your laps (if required)
- Give your bike a final check over at least 24 hours before, to allow time to sort out any problems
- Practice your transitions over the park, you can save a lot of race time without using extra energy during the race
- Arrive in plenty of time to register and set your kit up in transition
- Check out the transition entry and exit points so you know where you are going during the race
- Use elastic laces and race belt – cheap but effective
- Warm up with pulse raisers beforehand
- Focus on the process, moving from one part of your race to the next to calm any nerves
- Run your own race
- Support your fellow athletes
- Cool down and stretch afterwards