its only 4 days to go and i guess that a lot of people are wondering what to expect from what is shaping up to be the largest triathlon in Ireland so far this year. as a lot of the people who are competing in this race are new to the sport, i have put a few bits together to help you focus and prepare for saturday. and remember...dont panic stay well hydrated (constant sipping is better than downing pints of water over the next few days and dont have anymore hard training sessions at this point as it will not make a blessed bit of difference,relax it is far better to go in 90% trained and 110% motivated than the opposite...
you've done the time in the pool, spent the time on the bike and dragged yourself up the roads with your neighbours lookin at you sideways,but its all going to be worth it when you cross the finish line in Triathlone this weekend,trust me ,whether your a seasoned pro or a complete tri newbie savour and enjoy your race and remember...dont panic
Aim to be at the event with plenty of time this saturay. if your driving down to the event weigh off traffic restrictions in the town.(i would personally aim to park at the Golden Island shopping center opposite the finish line) go to the toilet
ATHLONE CASTLE
Start by registering, 12 to 3:30, confirming your start time (wave).be at the swim start before 4:50. Be clear as to where numbers are required (1 sticker on the helmet,1 sticker on the right hand side of the bike, 1 on the back of your top and 1 on the front for the run).Remember this is a split transition so your going to rack your bike and make your way to the opposite of the river to start the swim. go to the toilet
Next get your bike sorted out.Place it in the transition area. Make sure tyres are properly inflated, wheels spinning smoothly and bits like bottles and pumps attached. Go for a short ride to make sure the gears and brakes are working properly - any problems, ASK as someone will nearly always have the tool or bit you need if you haven't got it yourself. Leave it in a nice low gear so that you can pedal easily at the start of the cycle. (CM1) Your place will be pre allocated, so place your bike beside the corresponding number... Ensure you have your RACE ID card as this will ensure you can get in and rack up.no boxes, bags, suitcases,wardrobes,treasure chest etc are to be left in the transition area and we mean it(you will only need a bike,helmet,sunglasses cycling/running shoes, bottle so as you catch my drift...
Pin your number(s) to your top.TI rules say dont fold them,so dont,use a number belt if you wish. Make sure the front and back are not pinned together (CM2) go to the toilet
Make sure your laces are loose enough to get them on easily (CM3) or use speed laces(elastic)
The clothing you will be racing in should be on you at this stage ie your race kit and over this your warm up gear and you will be given a bag for the stuff you are going to use for the swim(goggles, hat, wet suit/lubricant race belt etc)....so leave your bike behind you with your helmet set up so as you can put it directly on your head and head across the bridge and make your way to the swim start...get over well before 4:50,it should take 5 minute walk and take in the nice view.. deep breath...inhale peace, exhale conflict..relax go to the toilet
dont panic
the gear you have on for your warm up will go in the bag that you carried over and this bag has a number on it and when your warmed up and ready for the GO,this bag is handed over and the Triathlone crew store it securely in one of our tents, to await you when you finish,and you will finish...
If it is raining (no we don't cancel the event!)
Have baby powder in your socks & shoes to ease entry and absorb water.
Vaseline helps prevent chafing when running in swimming kit go to the toilet
Walk through the route from the swim exit to transition noting any obstacles,the route to be taken and the carpeted exit up by the castle etc as you are going to be running over it in bare feet?
In transition visualise the sequence that you will do things in (see below). Remember the location of your bike and kit and decide the route you will take to it from the swim.
Identify the way back into transition after finishing the bike leg, where you have to dismount and the route back to your spot...there will be a lot of bikes there so look for some markers to work off(that pole, that tree etc make sure its not an item that could possibly be moved as when the red fog off competition descends over you you may experience difficulty rationalising during the race,,this is normal deep breathe inhale peace etc..
.Visualise the sequence, T 1 wetsuit hat goggles of,helmet on, bring bike to exit of transition and mount and pedal ...
Visualise the sequence when you get back - rack bike, then helmet off, change shoes (if appropriate), etc.
Walk the route out for the run. Take a note of the drink stations. go to the toilet
Go for a light jog to warm up, do your stretching exercises (what, you don't do them??). do your normal routine ,dont eat any fancy go faster foods as they will more than upset your stomach so play it safe, The Honey Pot in Athlone have sponsored part of the goody bags and can look after you for any last minute special dietary requirements...
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One of the rules of triathlons is that race briefings never quite start on time.yours will happen prior to race start,This is because the organisers are sorting out about the roadworks that appeared the previous day, the gate/door that now has a new lock on (and no one gave them a key), the entrants who gave wrong info and need to be moved to the correct wave and who will cover for the marshal who is sleeping off the previous night's revelry (he had promised to be there!) you get the picture folks as you will see on the day a lot of people have put a lot of time to bring you the best race experience we possibly can...
have a smile on your face when your crossing the finish line (for the cameras) AND BE NICE TO THE RACE ORGANISERS AND MARSHALLS AS they really only want to you to have a fair safe race,which you will.
Keep well hydrated - take small drinks frequently · Check on queues for the loos and allow for the wait (CM4).
CM means common mistake!
remember,enjoy the swim. we have swam it and its fine,if you do hit any sort of difficulty,raise your hand in the air and one of the 60 water safety personell will be there to help you immediately..dont panic...weaker swimmers should stay to the back and sides during the swim as it can get a bit physical...
helmets must be worn on the bike so put it on first and take it off last please..
take care on the bike portion,rules of the road apply and no drafting in the classic race, ie a box thats 3 metres wide by 7 long which you have 15 seconds to get through,and if you do get passed by one of the many speed merchants you must drop back,so no sucking wheels,play fair as the draft busters will penalise anyone found cheating, also keep an eye out for potholes and other bits of dodgy surfaces,we will have them marked but you will still need to be vigilant...
take it eay for the start of the run untill your body shakes out a bit then get going...
enjoy the spectacle of the elite race,and the let yourselves go at the after party, and i guess that s that...enjoy yourself and the test that the course presents,have a safe and great race from all involved..
see you on the start line
derek nugent...come race!!!
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