So you've decided to enter a triathlon? Great idea! San Francisco Triathlon Club is here to help make that experience fun and rewarding.  There are few experiences which will give you the feeling of accomplishment like that from finishing a triathlon. 

Now that you've decided to do a triathlon, what's next? I would recommend selecting the triathlon distance. Distances range from fun/sprint distances to ultra-distances. At the shorter distance range, the sprint triathlons are great for a first timer. You can find such races at local pools, health clubs, triathlon clubs (like SF Tri Club), etc. This can consist of as little as a 200 yard swim, a 5-10 mile bike and a 3 mile run. At the other end of the spectrum are Ironman distances - a 2.4 mile open water swim, 112 mile bike ride and a 26.2 mile run. Leave this distance for later. A great middle ground, and also a good goal for a first time triathlon, is the Olympic distance, so named because it is the same distance as the official Olympic Triathlon. This consists of about a 1 mile swim (1.5 km), a 24.8 mile bike (40 km) and a 6.2 mile run (10km). The olympic distance triathlon is often called an international distance race as well.

Now that you have selected the distance, find a race. Our own calendar at http://www.sftriclub.org/ lists many races. You can find a race online and even read reviews about races (active.com, transitiontimes.com, and epinions.com all have race schedules and reviews).  Another source is at local running and sports stores. Many times flyers are posters announcing triathlons are available there. Also, check out national triathlon publications - Triathlete and Inside Triathlon. They have some great advice and also have race schedules.

Now you have the distance and a race selected. What's next? Training! You will need to feel comfortable with all 3 events.

Swim: Here, you will need to find a pool or open water. A pool has the benefits of warmth (generally), cleaner water (again, generally) and a set distance for speed work. If you can join a Masters swim program, your swimming endurance and speed will improve dramatically. Right now, SF Tri Club is offering multiple swim training options. From open water, to indoor pool to outdoor pool:  you have all the choices on almost every day of the week. Also, you can look on the U.S. Masters swim website - they have every masters program in the U.S. listed. You will also need a swim suit and goggles. A swim cap, kick board and pull-bouys are also helpful. Aside from having the lanes for training, a swimming pool offers another advantage over open water - safety. If you decide to do some open water swimming, never do it alone. Also, if it is cold, you will probably want a wetsuit (SF Tri Club can hook you up with some killer discounts).

Bike: The bike training can be costly, but need not be. A solid entry-level tri bike can be picked up for a few hundred dollars.   At the higher end, where materials like carbon fiber and titanium are used, prices can be in the many thousands. No matter what price range, we at SF Tri Club have worked out some fantastic discount programs with retailers around the U.S.Other bike "extras" you may want include clipless pedals, aero bars, aero wheels, water bottles and/or hydration packs, bike gloves, bike computer, sunglasses, and - mandatory in most races - a good quality helmet. The bike training is also the most time consuming. It helps to train with friends, but don't become too dependent on "drafting" off of friends - this is illegal in many triathlons.

Run: The running is simple. Get a good quality pair of running shoes and run. One key point in running, as compared to swimming and biking, is that your body takes a lot more pounding. So, if you're just starting out, run reasonable distances, and increase your weekly mileage no more than 10% week to week. Once again, SF Tri Club can help.  Check out our the website for all the track workouts (awesome) and the trail and road runs.  These are geared for the full spectrum of abilities. A sports watch will also help. There are many books and websites devoted to running and triathlon training. Some people find a heart rate monitor very helpful also. .

Bricks: A brick is a training technique where you practice the bike to run transition. You bike and then run, all in the same workout. When the triathlete gets off his or her bike and starts to run, the legs feel heavy and slow. Practicing this transition in your training makes it easier. To do this, simply do a training ride and immediately follow it up with a run. I have found this to be so helpful, I do at least 2 brick sessions a week and actually find my runs to be faster in the bricks!

Race Day!

Once you have put in all the training miles and it is the day before the race, what should you do? Organize! You will want to be familiar with the race course and the rules. If possible, train on the course prior to the event, or at least scout it out. For example, SF Tri Club has organized a Wildflower Scouting Expedition for all members.  If you are entered into Wildflower, this will be a huge benefit.  You will not only scout the course - you will do training on the course.  This helps eliminate race-day surprises.  Also, read and re-read all rules. You won't want to flush all your training away because you didn't read the rule that all bike helmets must be on and buckled prior to leaving the transition area.

The night before the race may be tough for you. You may be nervous and sleep may be difficult. Don't worry. Try to relax in the confidence that you have trained and prepared well. If this doesn't help, don't worry. I have done some races with only a few hours of interrupted nervous sleep. I have found that it is actually more beneficial for your race that you sleep well 2 nights before the race, with the night before the race not really adding or detracting from the performance.

As for the swim, you will want to stretch well before the event. If possible, a short little practice swim can help get the breathing down and loosen you up. Put anti-fog or spit in the goggles to prevent them from clouding up. If the race is a mass start, you will want to be prepared for the shoving, kicking and slapping that - while all inadvertent - will always happen. When there are hundreds of hands and feet starting in the same area of water, you will be hit, pushed under water, swimming over somebody. It can be very frightening. Just concentrate on breathing and you will survive. If it makes you feel better, start near the back of the pack. You won't loose time from putting goggles back on which were knocked off and your breathing will be easier.

Near the end of the swim, switch to the frog kick/breast stroke. The last few yards of this stroke won't slow you down and it will get more blood into the legs for the bike and run. Upon exiting the water, if you are wearing a wetsuit, take the wetsuit off as soon as possible (without getting in other competitors' way). The wetsuit comes off easier if it is still wet. Also, lubricants such as Body Glide are great. 

From the swim, get ready for the bike. A lot of people wear their swimsuits for the whole race - it eliminates the time wasted in changing. However, a long bike ride in Speedos can cause some chafing (again, BodyGlide can help), so it is your call. A tri short is very useful - it has padding for the bike ride, doesn't bunch up in the wetsuit, dries quickly and is comfortable for the run. Here, SF Tri Club again comes to the rescue - we have the highest quality triathlon specific uniforms that are perfect for your races (and training). Have your bike set up in an easy gear so you can get moving faster without struggling. Follow the directions and by mindful of other racers. If you are slower, stay to the right to allow them to pass. If you are passing, say "On your Left" so that the other cyclist doesn't swerve in front of you. If it isn't a "closed" course, beware of traffic and traffic laws. Be sure to drink plenty of water and take fuel (bananas, figs, PowerBars or Gu). Near the end of the ride, switch to an easier gear and stand up on your pedals to stretch out your calves.

From the bike to the run, be polite to other competitors and place your bike gear back in place so no one trips over it. Put on your running shoes and run. If it is cool, a t shirt or synthetic running shirt is nice. If it is warm, a singlet is better. For women, a job bra works well throughout all 3 events. Start a bit slowly so your legs and breathing adjusts (here is where the bricks pay off). Again, be sure to drink well and be aware of your electrolyte needs if it is really hot or long - here a sports drink can help.

I like to give hellos and words of support to other people on the run. I also like to receive the same. It is going to feel awesome when you are running the final mile and are hearing hundreds of "Go PEP's".  When you finish the run and cross the finish line, smile. Because you have just finished your goal and because this should be fun.

Good luck. I hope to see you out there.