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How safe is triathlon? Consider that people in their sixties and beyond have trained for and
competed in the 2.4-mile swim, 112-mile bike and 26-mile run that comprise Ironman races. Here
are some safety tips to help you live long and prosper in the multi-sport world. (For more safety
advice on swimming, cycling and running, visit our safety articles for each of these sports.)
Swimming
- Self-seed: If you’re not a strong swimmer, start toward the back to avoid getting
kicked and elbowed by faster racers passing you. Also, before the start, move along the shore away
from the most direct line to the first buoy. You’ll avoid the crush and won’t have to swim
much farther.
- Get open: Most triathlon swims take place in open water, which is more demanding than pool swimming. Avoid race-day panic by swimming a few times in open
water to get used to factors like cold temperatures, murky water, waves, currents, lack of lane
lines to guide you, etc. Never train alone in open water.
- Suit up: Not an accomplished swimmer? Wear a wetsuit (unless the water’s so warm
you might overheat.) The increased buoyancy will make you more efficient and less likely to exhaust
yourself. A suit can be a life-saver in cold water, too. (For extra warmth, wear a second cap under
your race cap.)
- Take a break: Getting tired? Turn over and backstroke for a minute or so. Doing the
breaststroke provides a good breather too, but don’t do it in a pack—the frog-leg kick
takes up too much room and you might smack someone in the face.
- Pace yourself: Unless you’re a top swimmer, resist the temptation to go out hard
amidst the starting-line excitement. You’ll tire sooner, and your form will deteriorate quickly,
ultimately making you go slower and use more energy.
Cycling
- Keep control: Aero bars help you go faster, but sometimes
aero position is unsafe. Keep your hands near the brake levers (either on the brake hoods or the
curved “drops” of your handlebar) for sharp corners, difficult descents, rough pavement,
strong gusty wind, and any traffic condition that could require a quick stop. Don’t ride in
aero position while training in a group. You have less control while aero and could cause a
paceline pile-up. When in aero position, look up the road instead of focusing on your front wheel.
- Pass safely: Pass fellow racers on the left (after looking behind you for traffic) and
allow several feet of clearance—riders in aero position, especially inexperienced ones,
sometimes veer suddenly. Get several bike lengths ahead before returning to the far-right side of
the lane so you don’t cut someone off. In a race, don’t ride within three or four bike
lengths behind someone. Not only can’t you see potholes and debris, but you’ll be
drafting. In most races this is considered cheating and could result in a penalty.
- Go easy in the transition: Don’t sprint out of or into the transition area. You
could crash because it’s usually chaotic and people are disoriented. Keep your head up and
stay in an easier gear. Some triathletes save time by clipping their shoes to their pedals before
the race and slipping their feet into the shoes once they start riding—but this is a tricky
maneuver and should only be done after practicing. Some athletes try to get on their bikes using
a cyclocross-style running mount, often with disastrous results—especially if they’re
wearing slippery road-cycling shoes. Unless you’re a crack bike handler, the risk of crashing
is high and the time saved is minimal.
Running
- Try headgear: The running leg often takes place in the heat of the day, and on race
day, many triathletes suffer from heat stroke or dehydration. Ward off the sun by wearing a hat.
Some triathletes go further by wetting their hat or putting ice cubes underneath it.
- Drink: It’s vital to stay hydrated, but how do you
drink from those aid-station paper cups while running? Crush the cup so it forms a narrow spout
from which you can sip. If necessary, slow down or even walk briefly to make sure you get liquid.
Especially in long, hot races such as Ironman distances, don’t drink only water or you could
end up with hyponatremia (low blood-sodium levels). Take in energy drinks as well as water.
- Walk awhile: Losing steam? Walk through the aid stations. This gives you a built-in
break (stations usually come about every mile) and ensures that you remember to hydrate.
- Run hot: Run a few times in the heat of the day. If you train only in the coolness of
early morning, on race day your body may not be able to cope with the heat. On long training runs,
plan your route to include a water fountain, stash water along the way, or bring a waterbottle
in a waist-belt holder.
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