frequently asked questions
Triathlon is an exciting multi-discipline sport involving a continuous race over various distances in the three disciplines of swimming, cycling, and running. A standard triathlon is made up of a swim, followed by a cycle ride, followed by a run. Competitors race against the clock, which starts as they enter the swim and stops as they cross the finish line after the run. For this reason, triathlon is often reported as having a ‘fourth discipline’ known as the transition. The transition is the point in the race when competitors change from swimming to cycling, and from cycling to running.
Who or what is ORC?
ORC is a combination of the sports clubs run from The Chequers pub in Laddingford.
Chequers Otters - Open water swimming club Chequers Racers - Cycling club Chequers Chasers - Running club |
what equipment do i need?
You don’t need to spend a lot of money on all the latest triathlon gear, a few of the basics are all you need to get started. It couldn’t be simpler
Swim
Novice events, such as this one, are often pool-based (although some may be open-water swims). The type of event will affect what kit you need.
Goggles are essential; they protect your eyes from the water and improve visibility, helping you stay focused on the task at hand. Try out a few different types of goggles to see what fits your face best, making sure to select a pair with a proper seal. To test the goggles, hold them to your eyes, press the eye cups into your eye sockets and let go. A good fit will stay in place by suction alone.
A swim cap keeps your hair from getting damaged, helps keep your goggle straps in place, and lowers water resistance. Both goggles and swim caps can be picked up at low cost in any sports store and are well worth it.
A triathlon-specific tri-suit is not essential, but you will require something close-fitting and comfortable, a singlet and shorts will serve you just as well. If you are taking part in an open-water swim, clothing that can be worn under a wetsuit is ideal.
Bike
As mentioned above, a tri-suit or singlet and shorts can be worn, but extra padding in the saddle area is desirable.
Helmets are mandatory; you’ll never see a triathlete riding without a lid, not even an elite. New helmets are comfortable, reasonably priced, simple to use, and offer proven protection.
A bike is an essential piece of triathlon equipment, but until you get to a more advanced level you need not worry about having a tri-speicific bike, any bike will do. Be sure to give it a good service - check the tires, fill tubes with air or replace if need be, oil the chain, and check to make sure the brakes and gears are operational.
Cycling shoes are a luxury if you’re just starting out, more important is having shoes that are easy to get on and off during transitions. The advantage of cycling shoes is that they attach to the pedals giving you better cycling stability and power.
Run
Again, there is no real need for investing specialized running gear at the beginner level. Swim, run and bike kit can double up; just make sure that the outfit you choose to wear is comfortable, even when you’ve been cycling in it. Breathability is always an advantage.
Shoes are the most important part of your running equipment. If your feet are well supported and comfortable, it will make your run seem much easier. If you can, consult a running shoe expert before you buy, as your foot-type and running style will dictate specific requirements.
Swim
Novice events, such as this one, are often pool-based (although some may be open-water swims). The type of event will affect what kit you need.
Goggles are essential; they protect your eyes from the water and improve visibility, helping you stay focused on the task at hand. Try out a few different types of goggles to see what fits your face best, making sure to select a pair with a proper seal. To test the goggles, hold them to your eyes, press the eye cups into your eye sockets and let go. A good fit will stay in place by suction alone.
A swim cap keeps your hair from getting damaged, helps keep your goggle straps in place, and lowers water resistance. Both goggles and swim caps can be picked up at low cost in any sports store and are well worth it.
A triathlon-specific tri-suit is not essential, but you will require something close-fitting and comfortable, a singlet and shorts will serve you just as well. If you are taking part in an open-water swim, clothing that can be worn under a wetsuit is ideal.
Bike
As mentioned above, a tri-suit or singlet and shorts can be worn, but extra padding in the saddle area is desirable.
Helmets are mandatory; you’ll never see a triathlete riding without a lid, not even an elite. New helmets are comfortable, reasonably priced, simple to use, and offer proven protection.
A bike is an essential piece of triathlon equipment, but until you get to a more advanced level you need not worry about having a tri-speicific bike, any bike will do. Be sure to give it a good service - check the tires, fill tubes with air or replace if need be, oil the chain, and check to make sure the brakes and gears are operational.
Cycling shoes are a luxury if you’re just starting out, more important is having shoes that are easy to get on and off during transitions. The advantage of cycling shoes is that they attach to the pedals giving you better cycling stability and power.
Run
Again, there is no real need for investing specialized running gear at the beginner level. Swim, run and bike kit can double up; just make sure that the outfit you choose to wear is comfortable, even when you’ve been cycling in it. Breathability is always an advantage.
Shoes are the most important part of your running equipment. If your feet are well supported and comfortable, it will make your run seem much easier. If you can, consult a running shoe expert before you buy, as your foot-type and running style will dictate specific requirements.
How do I train?
In a typical triathlon, the average participant spends about a fifth of the total race duration swimming, half of the total race duration cycling, and about 30 percent of the total race duration running. Your training should approximately match these distributions. Each week, you should do roughly equal numbers of swim, bike and run workouts, but your bike workouts should be longer and your swims shorter. For example, if you work out six times, you will swim twice, bike twice, and run twice, but your longest bike ride might be one hour, whereas your swims last 30 minutes each and your runs, 40 minutes.
Begin with an amount of training that is appropriate to your present level of fitness and increase the workload incrementally throughout the time you have available before your race, always allowing yourself enough time for recovery. If you’re a typical out-of-shape adult who’s neither overweight, elderly, nor suffering from any debilitating medical conditions, you’ll need about 12 weeks to prepare for a sprint triathlon (0.25-mile swim, 15-mile bike, 3-mile run).
You may have heard triathletes or other endurance athletes talk about “intensity” and various workout types that target different intensity levels. Forget about this for now. While training for your first triathlon, keep the intensity level between four and six on a scale of one to 10 for all workouts.
Begin with an amount of training that is appropriate to your present level of fitness and increase the workload incrementally throughout the time you have available before your race, always allowing yourself enough time for recovery. If you’re a typical out-of-shape adult who’s neither overweight, elderly, nor suffering from any debilitating medical conditions, you’ll need about 12 weeks to prepare for a sprint triathlon (0.25-mile swim, 15-mile bike, 3-mile run).
You may have heard triathletes or other endurance athletes talk about “intensity” and various workout types that target different intensity levels. Forget about this for now. While training for your first triathlon, keep the intensity level between four and six on a scale of one to 10 for all workouts.
Are you fit to compete? Do you have a temperature?
A lot can and does happen between placing your race entry and the event itself. Entrants who are fund raising for charity often feel under pressure to take part even if they feel unwell or unfit because of the money they hope to raise.
You should never compete with a fever, as there is a risk of causing myocarditis (inflammation of the heart), which can be fatal or debilitating in the long term. Do not compete if you feel unwell or have just been unwell. Most medical emergencies occur in people who have been unwell or have been unwell but do not wish to miss the race. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair or you your family and the event support staff to risk becoming a medical emergency. You are unlikely to perform well and do yourself justice. There are other races but only one ‘you’. If you are not fit then please withdraw from the event for your own safety.
You should never compete with a fever, as there is a risk of causing myocarditis (inflammation of the heart), which can be fatal or debilitating in the long term. Do not compete if you feel unwell or have just been unwell. Most medical emergencies occur in people who have been unwell or have been unwell but do not wish to miss the race. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair or you your family and the event support staff to risk becoming a medical emergency. You are unlikely to perform well and do yourself justice. There are other races but only one ‘you’. If you are not fit then please withdraw from the event for your own safety.
What if I normally take medication?
Many entrants do have a history of medical problems or will be taking medications or use inhalers. This information is invaluable to the medical support staff in the unlikely event of an emergency or if you collapse. For example, knowing that you are a diabetic or asthmatic can speed the diagnosis and treatment of your problem.
Please enter your medical details on the reverse of your race number. If you do not, it may prolong the time taken to give you the appropriate treatment.
Please enter your medical details on the reverse of your race number. If you do not, it may prolong the time taken to give you the appropriate treatment.
Avoid dehydration & look for warning symptoms
Avoid dehydration
Listen to race announcements concerning the weather.
Start well hydrated – drink 200-300 ml of fluid
Then drink 200-300 ml every 15-20 minutes during the race
Water is fine for event of less than 50 minutes
A carbohydrate/electrolyte drink may help.
Re-hydrate after the race.
Watch for warning symptoms
Slow your pace if you start to feel unwell during the race. Seek advice early from the race marshals or medical staff if you do not improve. Cramps can be an early warning of dehydration; don’t ignore them. The following can be a warning of heat related illness; cramps, nausea/vomiting, diarrhoea, palpitations, exhaustion.
Listen to race announcements concerning the weather.
Start well hydrated – drink 200-300 ml of fluid
Then drink 200-300 ml every 15-20 minutes during the race
Water is fine for event of less than 50 minutes
A carbohydrate/electrolyte drink may help.
Re-hydrate after the race.
Watch for warning symptoms
Slow your pace if you start to feel unwell during the race. Seek advice early from the race marshals or medical staff if you do not improve. Cramps can be an early warning of dehydration; don’t ignore them. The following can be a warning of heat related illness; cramps, nausea/vomiting, diarrhoea, palpitations, exhaustion.
Avoid a sprint finish
Sprint to the finish line will increase the stress on your heart. Unless you’re an elite athlete, then a sprint finish should be avoided.