how the day will go!
Welcome to the Shoe Clinic Blokes Triathlon and Duathlon Series. Following is a run down of how the day will go so you can relax and enjoy the events.
Visualization:
Imagine yourself on the day – try and make it as real as your imagination allows – everything from how your breathing feels, to the sun shining! It’s not only top athletes that benefit from visualization – it will help you calm your nerves, and may even help you think of things you might have otherwise forgotten.
Visualisation is a trick that you can use at any stage – 6 weeks or 10 minutes before the event. It is also something useful for any potential stress situation, such as exams.
Pre event registration:
You will need to register before the event – even if you have pre-entered. You will be given your event number plus your wave start, along with any final instructions for Sunday.
Saturday:
Get your gear sorted out on Saturday evening before bed (use your checklist). Pin your number to the front of the top that you will be wearing on the run, so it can be seen when you cross the finish line, this ensures your finish time is recorded correctly. Enjoy a dinner loaded with carbohydrates, relax, visualise and try to get an early night!
On the day of the event:
Aim to get up in plenty of time the next day, allowing time to get some breakfast. Eat what you are used to, do not try anything different.
Transition will be open between 6.00 and 7.30am – it’s a good idea to get there around 7.00 – The transition area will have plenty of bike stands and you can put your bike anywhere you want. It is easier to hang your bike by the seat. Place your helmet, gloves sunglasses etc by your bike. It helps to have something bright like a towel or small coloured box to recognise your bike when you come into transition from the swim or first run. Get a bearing on where you put your bike as it seems like a sea of bikes when you come into transition. Be considerate of others by not shifting any bikes already racked or taking up too much room. Check the entry and exit signs so you know where you are going.
Put some sunscreen on now – even if it does not seem too sunny – otherwise you might forget, or be out on the bike later on when it starts to get hot. Also now it will have a chance to soak in before you get wet.
7.30am: there will be an event brief followed by a warm up. It is advisable to do a short warm up of your own before this – have a light jog/walk for 5 minutes, then do some stretches.– The event briefing is compulsory for everyone and will cover some very important information, such as the course, safety information, and how things will run. Once briefing is over, you will have around 15 minutes to get yourself to either the pool or duathlon start.
8.00am: There will be event officials there in charge of starting the event – they will call the group of numbers for people in each swim or duathlon wave (same as the wave you got at registration). For the swimmers, when it’s your wave start, get into the pool – there will be about 10 guys per wave. If you are unsure in the water, hang back slightly, a few seconds at the start will not make a big difference. You will swim up one lane (this will be three lanes in width so there will be enough room, around a marker, down the next, etc - when you have finished, get out and walk or jog to your bike.
When you get to your bike, dry your feet, put your shoes (and socks if you are wearing them) on, and any jackets or thermal tops you might want to wear. Put your helmet on, and do it up before you remove your bike from the stands. It is advisable to wear sunglasses. Run your bike out of transition – do not get on your bike until the marshal tells you. Remember to make sure your bike is in a low (easy) gear to start off!
While you are out on the bike, be very careful, and stay alert. There is no road closure, and you do not have any special privileges or right of way because you are in the event. Marshals will direct you (you must obey all their instructions), and marshals will assist wherever possible, but they are not allowed to stop the traffic. Drink some water or fluid while on the bike, even if it is a cold or wet day.
Over the last 500m or so of the bike ride, stand up on your pedals, and give your legs and back a bit of a stretch – it definitely makes getting off the bike easier!
When you arrive back at the transition area, get off your bike where the marshals tell you, but leave your helmet on and done up. You must rack your bike in the same place you got it from, and then you may take your helmet off. Exit transition where indicated, and head out onto the run/walk.
When you get onto the run, don’t head off too quickly – your legs might be feeling a bit wobbly from the bike. The run/walk is not on public roads; however you may need to be aware of other path users, and any entrances that you pass.
At the end of the run, head up the finish chute and under the finish line - CONGRATULATIONS! You have finished!
Make sure you have some clothes for after you finish – even if it is a hot day put on a lightweight top so your body does not cool too quickly, and grab a banana and a drink.
It’s also a good idea if you can keep walking around for a few minutes, and then do some stretches before you sit down – your body will definitely feel better for it the next day! Once you have relaxed and the last cyclist has come through transition and onto the run, remove your bike and other gear from the transition area, (or better still, send someone else to do it!) and make sure you lock it in your car, or on a bike stand somewhere else – please don’t lock it to the transition bike stands!
There will be coffee and food that you and your supporters can purchase along with some great event day specials at our sponsors sites.
Bring the family and a picnic while waiting for prize giving to start. This will be around 20 minutes after everyone has finished the course. There are fantastic spot prizes and placing prizes in every category.
Have a great day and enjoy.