Benefits of a Coach

Hire an expert to help you navigate the initial confusion of triathlon. Coaches can provide so much more than training plans and are an excellent way to help settle you into the sport, have all your questions answered and avoid injury. The USA Triathlon Find A Coach tool allows athletes to search for USA Triathlon Certified Coaches based on location, specialty, level or discipline. Of the many benefits of having a coach, here are three of the basics:

Analyze your swim stroke and find the missing pieces to help you become a more efficient swimmer and thrive in open water.
Help you achieve running breakthroughs off the bike through revised training to generate physical adaptations that can be leveraged on race day.
Help you generate added power on the bike without compromising the run.

TriRated is another great coaching tool that can help you take the first steps towards participating in a triathlon. At TriRated, they understand that finding a coach can be an overwhelming process, particularly when searching online, but it doesn't have to be. TriRated also helps coaches connect with one another, and brands to reach their ideal audience.

Race Selection

This is the fun part! Depending where you live, there are many triathlon races and distances to choose from. Take time to think about what matters to you most — distance from your home, price, open water or pool swim, terrain — and make a selection based on your specific preferences. Check out the USA Triathlon Sanctioned Event Calendar to get started.

Race Day Checklist

Possibly longer than any grocery list is the race day checklist (PDF)! There are literally hundreds on the internet, varying by location, distance and experience. And, because there are so many lists for race day, we’re taking it a step further and giving you a guide for the entire week leading up to race day (race routines by Alan Ley).

One Week Prior to the Event (Do this a week before the race, not the day before)

Any time you can spend on the actual race course is good.
- Can you swim at the same time the race starts to check the sun, waves and water conditions?
Get your bike checked.
- Replace worn tires and old tubes. There’s nothing worse than training for a year and having a flat tire or mechanical failure during the race. If it looks bad, replace it.
Swim with a swim cap.
- If your goggle strap is worn or old, get new goggles. With the race morning excitement many athletes break their goggle straps right before the race start.
- Take two pairs of goggles to the race.
Prepare your race clothing.
- Zippers work? Suit torn or stretched? Loose suits = slow swim times!
- Shoe strings or elastic laces OK?
- Visor or hat necessary?
- Take comfortable clothes for after the race and a drink and snack.
Visualize the race and how good you will feel. Go over the race events in as much detail as possible — race morning, equipment, self-motivational talk. Rehearse race day words and mantras: smooth, light, relax, breathe, dance, push, I love this stuff, drive on, dig deeper, faster, form, I will do this, your speed is only limited by your mind!

Two Days Before the Race

Sleep well. This is the most important night to sleep.
Adults usually use this as a rest day with very little working out.
Eat the foods that you normally do. There is no need to eat more than normal because you are training less, so the normal amount of food is about right.
Revisit the race course, especially the finish line and the last section of the bike and run course.
Repeat: Visualize the race and how good you will feel. Go over the race events in as much detail as possible — race morning, equipment, self-motivational talk. Rehearse race day words and mantras: smooth, light, relax, breathe, dance, push, I love this stuff, drive on, dig deeper, faster, form, I will do this, your speed is only limited by your mind!

Day Before the Race

Don't overeat.
Complete a short equipment check — bike, shoes, goggles, helmet and warm-up clothes.
Pack a bag with your race essentials: race/trisuit, water bottle, gel or bar, race shoes, goggles, race numbers and towel. Pack another bag with extra safety pins, tape, magic marker, water bottle, warm-up clothes, snack, drink and clothes for after the race.
Pump up your bike tires in the evening and then don't touch them until after the race.
Note: It is always better to be over rested than over trained!
Put all your equipment in the car tonight to be ready to go in the morning.
Repeat: Visualize the race and how good you will feel. Go over the race events in as much detail as possible — race morning, equipment, self-motivational talk. Rehearse race day words and mantras: smooth, light, relax, breathe, dance, push, I love this stuff, drive on, dig deeper, faster, form, I will do this, your speed is only limited by your mind!
Go to bed at a reasonable time and think: YOU the TRIATHLETE are a very special person. Tomorrow is filled with possibilities and you will make your preparation and training pay off. There are NO limits on race day, only possibilities!

Race Day

Eat breakfast like you normally do. Nothing new. Be sure to eat at least 90 minutes before your race starts.
Try to go to the bathroom early.
Dress warm. Race mornings always seem cooler than normal.
Arrive at the race site early and stay focused.
Don't adjust your bike or put air in the tires. This should have been done last night.
Check in, bodymark and chip.
Place numbers on bike and helmet.
Set up transition area. Shoes, towel, helmet, sunglasses, socks and race number.
- The less the better in the transition area.
- Use a bright colored towel to mark your spot.
- Put your bike in the right gear for the start.
- Right pedal level and forward.
- Final bike check: brakes, tires.
- Front wheel out.
- Helmet, race number and shoes positioned.
Place your timing chip on your left ankle.
Walk/jog from the swim exit to your bike. Look at the markings and remember your way.
Familiarize yourself with the swim to bike, the bike in and the run out.
- Pay attention to these details. Minutes can be saved in the transition area.
Stay focused. Stick to yourself and your race plan.
Don't let anyone take your energy away!
Warm up for the swim. Swim about 5 minutes and complete three hard 20-second efforts so you are breathing hard. If the water is too cold or you can't get in and swim then use stretch cords or get your body moving for about 5 minutes, especially your arms.
Now all that's left to do is give your best effort today!

How to Get Started in Multisport

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