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First Timer Information – Duathlon

If you have never done an event before – DON’T WORRY! We have years of experience and are happy to help you in any way you can.  We have devised a list of helpful tips to get you going from how to enter to a very detailed race day checklist to some tips on training.

Signing Up

Step 1. Visit the Activity Wales Events website

Step 2. Choose the Mumbles Duathlon! Now put all your details into the system and sign up. Now put your credit card away and the hardest part is done! Congratulations you are all signed up!!
Now that you have a solid date in the calendar, let’s get started.

 

For the Race – What you need and what to do! 

Run
The first part of the triathlon is a 5k fast flat run. Pace yourself as you are only just starting.

 

Bike
All our cycle routes are different so practice on hills too.  Normally the sprint bike distance is 20k.
1. Check your equipment – ideally get your bike professionally serviced, but as a minimum, make sure your bike is in good working order – you don’t want your first triathlon to come to an end due to a mechanical problem.
2. Fuel and hydrate – the bike is the easiest place to get some fluid and energy on board. Fill a water bottle with some sports drink (not the fizzy kind) and tape some energy gels or bars to the top-tube (cross-bar) of your bike so you can snack on them as you ride.
3. Start easy – it takes your body a little while to adapt from swimming to cycling, so take it easy for the first few kilometres.

 

Run
The final part of the triathlon is a 5k run through enthusiastic crowds to finish and receive that amazing bespoke medal.
1. Practice running off the bike – your legs will feel like jelly for the first 5-10 minutes. Get used to this by going for a short jog at the end of each training ride – even a 5 minute jog will help get you used to it.
2. A walk-run strategy can work well – sometimes, short walking breaks can help you to actually complete the run more quickly and comfortably.

 

Transition
Going straight from one discipline to the next can be the most stressful part – a few tips to help you:
1. Practice transitions – even just mentally running through the routine will help you to ensure you don’t forget anything (and avoid the embarrassment of completing the whole run wearing your cycling helmet!)
2. Take your time – you may feel a little dizzy coming out of the swim – this is natural. Just take your time, walk out of the water, take some deep breaths and compose yourself. Rushing will only cause you to make mistakes.

Most importantly – enjoy yourself. You will only ever get one chance to do your first triathlon!

 

Race Day Checklist

At Activity Wales Events we know that those pre-race jitters can get the better of you, so it’s important to stay calm and make sure you’re fully prepared in order to minimise those nerves. Whether you live just around the corner, or on the other side of the world, here’s a comprehensive list of absolutely everything you’ll need before, during, and after your race; along with some useful extras to guarantee a positive experience.

Pre-race

  • Race confirmation
  • Race pack (released two weeks before race)
  • Photo ID
  • Signed disclaimer (You will have done this online when you registered)
  • Personal insurance
  • Map & directions to race location & registration (See Website)
  • Course map & area map
  • Area guide for restaurants and events (see our website)
  • Vaseline/anti-chafing lotion
  • Hat/visor
  • Sun cream
  • Lip balm with UV protection
  • Toiletriesincluding travel-sized first aid kit
  • Travel alarm
  • Your usual pre-training breakfast(we recommend not changing your routine for a race – race as you train)

 

Race

Bike:

  • Bike– important
  • Helmet – mandatory
  • Cycling or triathlon shoes
  • Socks(e.g. Polyamide/merino wool – we recommend not using cotton)
  • Gilet/jacket (if necessary)
  • Sunglasses
  • Bike computer (optional)
  • Bike frame bag (repair kit, pump, nutrition, inner tube etc.)
  • Pump or CO2Inflation system – frame pump/cartridge & inflator – remember, you are responsible for changing any punctures
  • Spares– inner tubes, patch kit, tyre levers
  • Chain lube
  • Water bottles
  • Nutrition

 

Run:

  • Trainers(we recommend not buying brand new ones for the event. Make sure you test your running shoes & know they’re comfortable)
  • Socks– again, not cotton to help prevent blisters
  • Hat/visor
  • Short/long-sleeve shirtfor race, as weather dictates
  • Shorts/tightsas weather dictates
  • Gels or sports drink(if you train with them – race as you train)
  • Plasters/nipple guards(if necessary)

 

General/Transition

  • Small towelto wipe feet – microfiber recommended for fast drying
  • Race belt– easier & quicker than safety pins/cable ties
  • Race number & timing chip
  • Waterproof sun cream
  • Talcum powderto get socks on quickly

Post-race

  • Extra socks
  • Compression clothingto aid recovery
  • Warm, comfortable clothingto minimize illness/injury/chafing
  • Waterproof jacket
  • Food for replenishment
  • Wash gearfor cleaning up afterwards – note a wet towel in a bag does a good job if you can’t get to a shower
  • Towel– your transition towel will most likely be filthy
  • Ibuprofento reduce inflammation

 

Useful extras

  • Plastic bagsfor ice, wet/dirty clothes and swift wetsuit entry
  • First aid kit & insect bite cream
  • Duct tape
  • Waterproof permanent parker
  • Safety Pins(& cable ties to secure race number – race belts are an easier option & available at the expo)