Triathlon & Duathlon - Getting Started.

WHAT IS TRIATHLON & DUATHLON?

Triathlon combines the sports of swimming, cycling and running into the one event.  Duathlon combines running and cycling.  Both are a great way to keep fit and maintain a healthy lifestyle. They’re also sports for everyone from juniors, beginners, women, teams, schools, business people, veterans and the experienced.

 

TRIATHLONS & DUATHLONS: THE HEALTHY LIFESTYLE

Making triathlons or duathlons a part of your lifestyle means you’ll be fitter and healthier, reducing the risk of heart disease, high blood pressure and high cholesterol. Triathlons and duathlons can also provide challenges for all the family, giving everyone a great sense of personal achievement!

 So make exercise a part of your lifestyle and enjoy the challenge of a triathlon or duathlon this year....

 

HOW DO I GET STARTED?

Choose a race and mark it on your calendar! There are a number of races that specifically cater for novices – so choose one that suits you and make a commitment to start training.  Or if you’re not keen to do a whole event yourself, grab a friend, work colleague or maybe even a family member and enter as a team. Quite possibly, before you know it, you’ll want to do one all yourself!!

 

WHAT TRAINING DO I NEED TO DO?

Firstly, you don’t need to be super fit to do a triathlon or duathlon – in fact all you need is a basic level of aerobic fitness to complete a novice distance event.  If you’re just starting out, check with your doctor first. Aim at being able to maintain a good pace over the distance you are planning to participate in. Ensure you include a warm-up, cool-down and stretching with each exercise session. Aim at doing three disciplines a week for at least 20 minutes each. Once you’ve gained some fitness increase the duration as you feel fitter and your body adapts to the exercise. You could also include some intensity training - i.e. fast sections of up to 2 minutes combined with your normal pace. Gradually increase the number of the exercise sessions in proportion to the distance you are training for.

 

WHAT EQUIPMENT DO I NEED?

You don’t need the latest equipment to do a triathlon – all you need is a pair of goggles, bathers, a bike of any description (i.e. mountain or racing bike), a helmet, runners, socks, t-shirt/singlet, hat and a little enthusiasm!! Once you get more dedicated you can upgrade your equipment as you see fit. And don't forget the sunscreen!

Duathlons require even less equipment because you won’t have to swim.

 

WHAT HAPPENS ON RACE DAY?

No doubt you’ll be nervous for your first triathlon. A great way to help things go smoothly is to make a list of all the equipment you need for the event, pack your bag the night before checking items off against the list. Arrive early at the race site so you can register, get your race numbers put on your arms and legs, set up your gear and become familiar with the course. And most importantly do a warm-up and listen to the race brief.  Last but not least – enjoy the race!!

 

WHAT ELSE DO I NEED TO CONSIDER?

It’s a good idea to have your bike checked out a week before you race to ensure it’s in working order and that the tyres are inflated! Always be cautious while cycling on the roads and ensure you have a helmet on at all times. Make sure you’re aware of the rules set by the race organisers. And lastly, it’s important to keep your fluids up by drinking plenty of water and covering up from the sun.

 

WHAT OTHER EVENTS CAN I ENTER?

Across Australia each state has events to cater for everybody including novices, juniors and longer distance races for those more experienced. Categories start from juniors to 70 yrs+ and are divided into five year age-groups which means you only compete against people in your own age-group. As you become more involved you may also like to compete in the State Championship races or possibly try to qualify for the Triathlon or Duathlon World Championships!! Remember – triathlons and duathlons are for everyone.

Other events associated with triathlon and duathlon are aquathlons (swim and run).

 

DO I NEED A SPECIAL DIET?

A balanced, healthy diet consisting of foods such as pasta, rice, noodles, breads, trim meat, fish, fresh fruit and vegetables is what you’ll need to keep your energy stores up during your training and racing.

 

DO I NEED TO JOIN A CLUB?

Triathlon Victoria has many affiliated clubs which you can join and meet like-minded people. Training with groups is an ideal way to keep you enthusiastic and motivated. Clubs also offer social activities that add to the enjoyment of participating.

 

CAN I GET SOME COACHING ADVICE?

A list of affiliated coaches is available on the Triathlon Victoria website. www.trivic.org.au/coaches

 

WHAT ABOUT INSURANCE?

All competitors in sanctioned events must be covered for personal accidents. We therefore strongly suggest you become a member of Triathlon Victoria, as members are covered for personal accidents not only whilst racing in sanctioned events, but also when training (with one other TV member) for triathlon, 24 hours a day, seven days per week.

An alternative is to pay for a One Day Race Permit. The insurance cover for a One Day Race Permit is only from the start of the race to the finish or withdrawal from the event. 

 

MEMBERSHIP OF TRIATHLON VICTORIA

Becoming a member of Triathlon Victoria gives you automatic membership of Triathlon Australia. Many benefits are available, including reduced entry fees, regular newsletters, race calendar and personal insurance cover during events and training. For more information and to join on-line go to www.trivic.org.au or phone 8416 0538.

     

Junior and School Athletes

Kids - Go- Tri - It

Triathlon Series 2009/10

Kids - Go-Tri-ItFun Triathlon Series

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 BASIC RACE RULES AND REGULATIONS

(Note: The following is a guide only to some basic rules and is not intended to replace the wording in the "Race Competition Rules" handbook)

 General

§  The spirit of friendly competition applies.

§  Any unsportsmanlike conduct will be grounds for immediate disqualification.

§  Outside assistance in any leg will result in disqualification.

§  Competitors must strictly obey all directions and instructions by officials and police.

§  Medical staff have ultimate and final authority to remove a competitor from any race if the competitor is judged to be physically incapable of continuing the race without risk of serious injury.

§  If you withdraw from a race, please notify the timing team at the finish line.

§  It is the responsibility of each competitor to be familiar with each course.

§  Competitors must wear a top and shoes during the cycle and run legs of race.

§  Headphones, headsets and the like are not allowed during the cycle and run legs of a race.

 

Swim

§  No fins, paddles, snorkels or flotation devices.

§  No individual paddlers or escorts.

§  The course will be patrolled by safety vessels.

§  Wetsuits are not to exceed a thickness of 5mm.

§  If race numbers are marked on your arm, you must take the wetsuit down to show the timing team your race number, if required.

§  All competitors are required to wear a swim cap.

§  Competitors who warm-up and are not in the starting line at race start will be disqualified.

 

Cycle

§  All competitors are required to wear ANA, ANSI or SNELL approved helmet on the bike course.

§  Drafting another bicycle or any other vehicle is NOT allowed.  A space of four bike lengths must be left between all riders at all times.

§  Competitors are individually responsible for following traffic laws and are solely responsible for the consequences of any infractions.

§  No outside help is allowed in respect to repair and maintenance of bike during the race.

§  Helmet straps must be fastened at any time the cycle is in motion, i.e. being ridden or walked.

 

Run

§  No form of locomotion other than running or walking is allowed.

§  No individual support vehicles or escort runners.

§  Runners are expected to follow the directions of all course marshals or race officials.

 

Bike Compound

§  Bikes MUST be walked in to, and out of, the compound.

§  All running and cycling gear is to be left at the bike racks and be placed on the chain ring side of the bike.

§  Bikes must be placed in correct bike rack (and not be pushed through to the space of a fellow competitor).

§  Each competitor is ultimately responsible for his/her own gear.  Bags are not allowed to be left in the bike compound during the race.

 

 Safety Recommendations

§  Drink plenty of fluid before and during the event.

§  Use 30+ sunscreen - apply 30 minutes before the swim start. Avoid skin cancer - it's a killer!

§  Use caution at the start of the swim if you are not an experienced swimmer.

§  Cycles must be in safe mechanical condition and should be checked by your bike shop/mechanic prior to any race.

 

Medical Recommendation

§  If you have not done regular exercise and/or are over 35 years of age it is strongly recommended that you have a medical checkup before training or competing in a triathlon.