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Hi Guys,
I think we need to agree some  elements of the  event. Any ideas?

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I found this links for update on regulations the beginning of this year

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From Monday 15 January 2018, the 2018 British Triathlon Competition Rules will come into effect, which can now be downloaded as a PDF. A summary of the changes can also be downloaded.

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I found this information the history of triathlons
What do you think

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Hi everyone
Below is some research I've carried out about the rules and regs for triathlons; please leave some feedback :)

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This is your official Rules and Regulations manual for UMUK. It contains all the information necessary for you to participate in this unique event.
SWIM
1. Team captains must check in with designated event officials no later than 30 minutes before the start of the swim.
2. Each participant must wear the official swim cap (provided).
3. No fins, paddles, snorkels or other artificial propulsion and/or flotation devices, except tow floats, are permitted.
4. Wetsuits are mandatory.
5. Goggles or face mask may be used.
6. Participant may receive food or drink from their crew members from the jetty.
7. Participant may not receive forward motion or an unfair advantage from any person or craft. This includes drafting off another swimmer.
8. Unofficial swimmers are not allowed on the course and will be removed by event officials.
9. In an emergency, any participant needing assistance should lay on their back and wave an arm overhead as a signal for help.
10. For safety reasons, the swim course will be closed 6 hours after the start of Stage 1; however, it will be very difficult to complete Stage 1 within the 12 hour cut off time should the swim take the entire allocated time.
TRANSITION
1. Team vehicles will not be allowed in the transition area and must be parked in designated areas.
2. No team member or participant may interfere with another team or participant or his/her equipment while it is in the transition area.
3. Bike equipment checks, including helmets may be performed by event personnel as part of the transition process.
4. Helmets must be secured and fastened onto the head before leaving the transition area.
BIKE
1. Participants will require either a road or triathlon bike to compete. No tandem, motorized or recumbent bike is allowed. Additionally, no device designed exclusively to reduce air resistance is permitted on any bike.
2. A back-up bike or spare frame may be carried in the support vehicle; such equipment may only be used if the primary bike has a mechanical failure to such an extent that it cannot be used. A race official must be notified of any bike change no later than the end of that day's stage. Any spare bike must have passed the inspection process during registration. The completed inspection forms for each bike/frame must be on file with the race officials. Riding an uninspected bike for any reason or switching bikes to gain an advantage will result in certain disqualification. You may only switch bikes once during the entire event. No switching back and forth is permitted. With the exception of the frame (or back-up bike), all other bike parts may be interchanged while on the bike course.
3. No accompanying riders are permitted on the bike course.
4. All aspects of the bicycle must be safe to the rider, other participants, team members, officials and the general public.
5. Each participant must have certain aspects of his/her bike inspected prior to the start of Stage 1. These aspects include, but may not be limited to brakes, handlebars, helmet, tyres and wheels. Any equipment unable to meet minimum standards may not be used until the problem is corrected. All repair costs are the responsibility of the rider and must be paid upon completion of the work.
6. During the bike portion of Stage 1 and for all of Stage 2, drafting or pacing of any kind, including off any motor vehicle is not permitted. There must be a clear space of at least 10 meters between participants unless overtaking another participant. In case of passing another participant, the time allowed to pass another participant is 20 seconds. If the participant fails to overtake in the allowed time, he/she must drop back to the legal distance of at least 10 meters between participants.
7. Each participant must conform to all traffic laws and is responsible for all consequences of any infraction.
8 .Each participant must wear an official number while on the bike course; it must be clearly visible and placed on the lower back of the rider.
9. Frame numbers must be displayed in a highly visible position on the bike while the rider is on the course.
10. Each participant must wear a properly fastened hard-shell helmet that meets or exceeds ANSI Z90.4, SNELL B90, EN 1078. Note that a CE mark is not an approved standard.
11. Participants may make forward progress while accompanied by their bike only. Push-offs of any kind are not permitted.
12. No participant may wear any device which interferes with normal hearing (i.e. electronic headsets, radios, MP3 players and the like). No participants may use a camera / mobile phone camera while cycling. Mobile phones may be carried by the participant for use in case of emergency or mechanical issue, but may not be used unless the participant is stopped with both feet on the ground.
13. Side by side riding is not permitted. Likewise any propulsive action by the head or hands is prohibited.
14. At the discretion of the Race Director, riders on the course may be required to have an operational headlamp on the bike and reflective materials on the front and back of his/her person.
15. The bike course for Stages 1 and 2 will be closed 12 hours after the start of each stage.
RUN
1. Each participant must run or walk the entire course. Crawling will result in disqualification.
2. Each participant must wear the official number while on the run course; it must be worn and clearly visible from the front of the runner.
3. Pacing of participants is allowed, but no participant may be paced by more than one non participant at a time. All pacers must be on foot. No pacer may do any headwind blocking.
4. Skates, bicycles, skateboards, rollerblades and the like may not be used by team members or pacers on the run course.
5. Participants must run on the pavement where possible. Where this is not possible, participants must run on the edge of the road facing oncoming traffic.
6. Participants and team members must exercise extreme caution when crossing the road.
7. No participant may wear any device which interferes with normal hearing (i.e. electronic headsets, radios, MP3 players and the like). No participant may use a camera / mobile phone camera while running. Mobile phones may be carried by the participant for use in case of emergency, but may not be used unless the participant is away from main roads.
8. At the discretion of the Race Director, any runner (and pacer) on the run course may be required to have reflective materials on the front and rear of his/her shoes and clothing.
9. The run course will be closed 12 hours after the start of Stage 3.
BIKE AND RUN COURSE
1. It is the participant's responsibility, with the help of the support team to follow the course. It is suggested that each support team and participant familiarise themselves with the course by driving it prior to the start of Stage 1.
2. No participant will receive any time adjustments for any stop made during the completion of any stage or any portion thereof. This includes, among others, rest or repair stops, check-ins, medical assistance, stops required by event officials or other stops dictated by public authorities.
3. At the discretion of the Race Director, participants and/or support crews may, by mutual consent, exchange food, drink, spare parts, tools and/or personnel during any portion of the event as long as such action does not create a hazard or give unfair advantage to any participant or team. In no case may any exchange take place between a moving vehicle or vehicles or moving vehicles and participants.
4. Traffic lights will NOT be controlled nor will any public roadway be closed during any portion of any stage. ALL TRAFFIC SIGNS AND SIGNALS MUST BE OBEYED!
SUPPORT TEAM
1. Each support team shall consist of at least two adult members at all times.
2. Each team member will be required to (a) provide his/her name and phone number, and (b) sign the Acknowledgement, Waiver & Release from Liability (AWRL) form during registration. Failure to comply with this requirement will result in automatic disqualification.
3. Each team member, whilst providing support to their participants, must wear a yellow high visibility vest or jacket at all times.
4. Except in the case of an emergency, no team may have responsibility for more than one participant.
5. The driver of the support vehicle must have a valid driver's licence.
6. No team member or participants may use any illegal substances during the event and its related activities. The use of alcohol during any portion of any stage is prohibited.
7. One member must be designated team captain and this person must be able to speak and understand English.
8. The team captain will be the official spokesperson for the participant and team. As such he/she will be responsible for the team and its actions.
9. Costs and arrangements for procurement, training, outfitting, transportation, and housing of the team are the responsibility of each participant.
10. Each team captain or designated team representative is required to attend the pre-event briefing. All other members are encouraged to attend.
11. Each team captain must check in at all start/finish lines.
12. Any team captain whose participant drops out of a day's stage or decides to abandon the event entirely must IMMEDIATELY inform the Race Director or official crew members. If immediate communication is not possible,
notification will be as soon as possible and no later than the close of that day's stage. Failure of to do so will result in a time penalty or possible disqualification of the participant.
13. Any team captain whose participant is unable to make a cut-off may be required to pick up such person and check in with officials at the finish line. Dropouts or disqualified participants must be brought to the finish line as soon as possible to be checked in. If this cannot be done it is the responsibility of the team captain to notify event officials at the finish line of the participant's status as soon as possible.
14. Team members must obey all event regulations, traffic laws, and public ordinances, as well as follow the directions and instructions of all event officials and public authorities.
15. Except as noted, team members may be on the course only in their capacity as such. No member may utilise a non-motorised wheeled vehicle (including a bicycle) on the course, except in an emergency. Except as a run pacer, being on a team is not an opportunity to swim, bike, or run during any stage.
16. No team member may interfere with or obstruct another team or participant, any roadway, traffic, or cause any public inconvenience.
17. No member of any support team may give any aid to any participant while inside a vehicle, whether moving or stationary, unless the participant has dropped out, been pulled from the course, been required to enter the vehicle by event officials, or finished the stage, AND is inside the vehicle.
18. Unless the participant is inside the vehicle, all aid of any kind must be given to the participant while the vehicle is parked off the road with the hazard lights on, and the team member is on the shoulder off the road.
19. Disqualified participants must be brought to the finish line as soon as possible after disqualification to be checked in. If this cannot be done, it is the responsibility of the designated team captain to notify finish line officials of the participant's status as soon as possible.
20. Event officials assume no responsibility for the health, safety, and welfare of any participant and/or support team member while they are participating in any portion of the event. If a situation or emergency should arise which requires care or attention by medical personnel, the support team should transport the person affected to the nearest medical facility, call 999, or call official personnel to request help if transport is not possible or advisable. A list of the local Accident and Emergency (A&E) units will be given during the pre-event briefing.
21. The role of the support team is vital to each participant and the safety of the event. The utmost care, concern and courtesy must be given to all, including the general public. The proper conduct of the team and its individual members for the safety and well-being of all is extremely crucial and will be required. Rule violations by team members will result in the participant receiving a time penalty and/or possible disqualification. Since team members will be the participant's lifeline, providing nutritional, technical, medical and equipment support, and the need for adequate preparation and supplies, should not be underestimated.
SUPPORT VEHICLE
1. Each participant must have NO MORE THAN ONE accompanying motor vehicle during all portions of the bike and run course.
2. Each vehicle must clearly display official event signage in the areas designated.
3. No vehicle may provide draft or pace for any participant.
4 .No vehicle may follow any participant except in an emergency. In that case, hazard lights must be on at all times.
5. The "leapfrog" method of support is required at all other times. This will be explained at the pre-event briefing and IS EXTREMELY IMPORTANT.
6. Hazard lights must be on when a support vehicle is pulled over to give aid, or travelling slower than 15 mph under the speed limit.
7. No vehicle may travel alongside a participant except to pass them. THIS IS EXTREMELY IMPORTANT.

To download the Rules and Regulation please click here

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This is your official Rules and Regulations manual for UMUK. It contains all the information necessary for you to participate in this unique event. SWIM 1. Team captains must check in with designated event officials no later than 30 minutes before the start of the swim. 2.

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Hi I also have found this.

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If you thought you'd need a suite of superpowers to even think of competing in a triathlon without showing yourself up (or requiring medical assistance), then think again. Because with Accenture's UK-wide Mixed Team Challenge, kicking off in Northumberland on 3 June and concluding at Canary Wharf on 5 September, the triathlon comes within reach of anyone who fancies some fitness training to get them on track, up to speed and raring to go.

Your average sprint triathlon comprises a 750-metre swim, a 20-kilometre cycle and a 5km run. Not so bad, is it? And, once you have prepared properly, it's not only a breeze but a real joy, one you'll probably want to repeat. And it's accessible to all.

But with the Accenture Mixed Team Challenge taking the team triathlon to the masses, what is the best way to train in the lead-up to a race? Here are some expert tips to help you compete to the peak of your ability on the big day.

Training advice

"Sprint triathlons are less than half as long as traditional triathlons, so your training needs to focus more on building up power and speed rather than improving endurance," says Will Clarke, a professional triathlete who was in the Great Britain team that won gold in the 2012 ITU Mixed Relay World Championship in Stockholm, Sweden.

"Spread out your training evenly and concentrate on just one of the three triathlon disciplines per day. That way you can do two swims, two cycles, and two runs per week, giving yourself an important rest day."

Clarke recommends joining a local cycling club to raise your standard and says that by seeking out a swimming coach for pointers you can drastically quicken your triathlon time. "Swimming is so technique-orientated," he adds. "If you have the wrong technique it is so hard to improve.

"As you get closer to the triathlon, increase the length of your swimming, cycling, and running sessions, and the speed. As your body is adapting it will be able to handle more. But it's important to taper a week out from the race."

For Ben Bright, the Head Coach for British Triathlon, "sleep is king". He continues: "It trumps everything else, and a lack of sleep can be worse than overtraining. Make sure you are getting enough sleep and at the right times - your pattern and good-quality sleep is critical."

Gym-based training

"I do 99 per cent of my training indoors," says John McAvoy, a Nike-sponsored Ironman competitor who famously broke a number of indoor rowing world records from the confines of a prison gym. "A vast majority of top triathletes will do their work indoors - mostly because it doesn't put as much strain on your body compared to training outdoors. And certainly those training for a sprint triathlon can do all of their preparation indoors. Even Mo Farah won't often run on the roads because the running machine takes the load off the legs and helps prevent injury."

There are other reasons. "The quality of the sessions is better indoors," McAvoy says. "If I wanted to cycle to the Surrey hills, for instance, it would be frustratingly stop-start with the traffic lights, and you have to contend with cars and other dangers."

In the gym you have access to equipment that will also boost your sprint triathlon performance. "I do a lot of work on my core because if you have a weak core and your biomechanics keep failing then you will get injured more easily," he says. "I enjoy cross training and still do a lot of work on the rowing machine, which again is non-weight bearing. You can become quite weak when you do a sprint triathlon if you focus on aerobic training all the time."

Nutrition advice

"The right kinds of food will help you stay nice and lean while training for a sprint triathlon and prevent you getting too tired," says Matt Lovell, a sports nutritionist who has worked with the England rugby union team and a number of Premier League football clubs.

He recommends keeping a food diary to ensure what you are putting in your mouth is quality produce - the dieting and exercise app myfitnesspal is a good option - and combining it with a tracking device.

On training days Lovell suggests drinking green tea and eating granola porridge with berries, 15 almonds as a snack, a protein-heavy salad with chicken, spinach, tomatoes and olives for lunch, followed by steak or fish with cooked vegetables for dinner. Even a glass of red wine is permissible. On rest days stick to a protein or vegetable smoothie, a fish salad, some almonds and an apple, and something like chicken stir-fry in the evening.

"If you want to lose weight in the last few weeks but retain muscle the answer is carbohydrate cycling," Lovell says. "Simply put, eat more starches on training days and fewer on rest days. In addition, lose excessive starches from other meals - so one slice of toast less for breakfast. Keep the deficit to allow the body to look elsewhere for fuel from your stored fat."

And how to recover

"You should celebrate what you have achieved with some food you really want and some drinks," says Clarke, who treats himself to "something greasy, like burger and chips, and some beers" after his races. "But before that, the key thing is to stretch well, and a massage really helps recovery. If you can face a short run the following day then that is great, but don't worry too much if you leave it a little longer."

Mixed Team Challenge

As the Official Mixed Relay Partner, Accenture will support the expansion of British Triathlon's Mixed Relay Cup for elite athletes with three events in 2018.

The Telegraph is supporting Accenture in their promotion of working together and healthy lifestyles through the creation of The Accenture Mixed Team Challenge, inspiring people to get out of the office and into their kit.

For more information and to enter the Accenture Mixed Team Challenge, visit accenture.com

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Tips, tricks and training plan for triathlon beginners

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If you thought you'd need a suite of superpowers to even think of competing in a triathlon without showing yourself up (or requiring medical assistance), then think again.

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Hi have attached link to some of the research i have done. I would appreciate your feedback.

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Welcome to the wonderful world of triathlon. You, my brave friend, have decided to take on not just one, not even two, but three sports in one race.

Firstly, congratulations. Secondly, before the amount of prep for this type of event dawns on you, let me reassure you, help is out there and as a new triathlete, you've come to the right place.

This guide will cover all your 'before the off' basics, from picking a distance to top tips and getting stuck in with training.

Here at Sundried we are a team of level 3 REPS qualified personal trainers, fitness fanatics and experienced triathletes. We've used our own experiences as well as those of our professional athlete ambassadors to share with you all the things we wish we knew in hindsight.

From myself and all the Sundried team, GOOD LUCK in your first triathlon.

Triathlon's come in all shapes and sizes. Whilst as a newbie you're most likely to pick a sprint (like the Southend Tri) or a super sprint, it's important to know what's out there. Plus, once you've completed one tri, we're certain you'll be back for more. Who knows, you could be our next Ironman Champion!

Believe you can and you're halfway there, or so they say anyway!

If you can answer these questions, you can complete a triathlon.

Before you make the commitment there are a few questions you need to ask yourself:

Am I healthy?

A triathlon is a real test on your health as well as fitness, so you need to be in a good place to start with. Get checked at your local GP and eliminate any issues which may hold you back before you get started. If you have any old niggles or repeating injuries wait until you are fully recovered before starting out on a new challenge, it may be frustrating, but it will be worth it in the end.

What kind of level of fitness do I have? Can I run, swim and cycle?

If you can't run a 5k, you'll struggle, however if you can swim, run a 5k and ride a bike, you should be able to train for a sprint triathlon. An Ironman, the 140.6 mile event with 2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running however, is more than nearly all first-time triathletes should attempt on their first race and is one of the toughest challenges on the planet. Begin with a shorter sprint-distance event (400 to 500 yards of swimming, 11 to 15 miles of cycling and around 3.1 miles of running) or an Olympic-distance event (0.9 miles of swimming, 24.8 miles of cycling and 6.2 miles of running).

Can I afford the kit?

Triathlons need a little more kit than just a swimsuit and trainers. You'll need a bike, bike shorts, a flat kit bag (which will be a godsend if you get a puncture), a helmet, goggles, a race belt (essential for clipping your race number on so you can be easily tracked), a wetsuit, sunglasses, running shoes, a triathlon suit, water bottle, running hat, a transition towel (to lay your stuff out on so you can spot it's yours) and wetsuit lubrication to avoid any hickey-like marks forming on your neck and to ease the suit on and off (which is a skill in itself). You might have some of these items already, but the chances are you won't have a spare tri suit knocking about in your wardrobe. Don't panic though, you don't have to buy all of this and you can always hire or borrow kit.

Do you have the time?

Training for a triathlon takes time, even a sprint distance requires a solid 12 weeks of good training and dedication to successfully complete the challenge. If this is a particularly busy time in your life, it may be hard to allow the time to train effectively. Training will become like a second job and practicing running, swimming and cycling can eat into your time. Training effects the rest of your lifestyle too, and again this takes time. Staying hydrated, eating right, stretching, and getting plenty of sleep all make big demands on your time.

What distances will you choose?

For most, a sprint triathlon distance is the perfect starting race, compromising of a 750m swim, 20km cycle and 5km run. However, if you've already got a marathon under your belt and are looking for the next challenge, you may be better off considering a full distance triathlon. The standard distance is 1500m swim, 40km ride and a 10km run. A middle distance triathlon is 2.5km swim, 80km ride and 20km run. The long distance triathlon is 4km swim, 120km ride and 30km run. The toughest challenge of them all, only for the brave is the Ironman, which is 3.8km swim, 180km cycle and a 42km run, so the swim, cycle and then a marathon!

When will you train?

You're going to need to fit your training programme into your regime and that may not be easy with work and other commitments. 5am starts will become oh too familiar. Early morning training is also great as a parent, as your kids are asleep so you won't miss anything and your partner can take care of them if they wake up, all before work. Don't just say when you're going to train either, write it down and make a schedule, that way you're more likely to remain on plan when life gets in the way, don't let curveballs interfere with your training.

Will you join a club / train alone?

When you complete a triathlon, you won't be wearing headphones, so don't get too dependant on running or cycling with music, as in most competitions they're banned for safety reasons. Joining a club allows you to meet people who share your same passion, to build friendships and become part of a team, fueled by motivating each other. Meeting up for training and paying for a membership can also increase your commitment and ensure you complete the necessary training. Triathlon club memberships also often receive discounts in local triathlon shops, which can help when first purchasing the kit, giving you a trusted place to go. However if you are a self motivated trainer, save money in membership fee's and get used to training alone. Come race day, whether you train as part of a club or as an individual, it's every man for himself and it's unrealistic to try to run with buddies or a partner.

How will you train?

It is recommended you implement a training plan from day one, enabling you to plan in advance the goal for each session. For most people this will compromise of training 5-6 times a week, with most athletes averaging around 10 hours of training per week, the majority being spent on the bike. The swim is often the hardest part of training and so a lot of people will focus on their swimming, starting in a pool and working their way to an open swim. For beginners it may be worth investing in some swimming lessons to brush up on technique and ensure you are as strong (and safe) as possible when you hit the water on race day.

When will you race?

Always have an end date. Rather than 'I want to do a triathlon this year', find the event you want to do and sign up. Once you've done that you're committed with a deadline which will give you the extra incentive to stick with your plan. You can then also start researching the event itself and even go and check out some of the route to give you more of an idea on what you're working towards. For example if you know your course is particularly hilly, it will give you plenty of time to add some hills into your cycles to develop strength in that area ready for race day.

Why am I doing this?

You have to ask yourself why. Being honest with yourself as to why you want to do something is a huge part of the journey to achieving your goal. Is it to prove you can? To challenge yourself? Or did your brother complete a triathlon last year and you just won't let him beat you at anything. Whether it be to raise money for charity, improve health or because you're super competitive, knowing what's driving you towards the finish line is part of what's going to get you there when your body starts telling you it's ready to stop.

If you're happy with your answers to all those questions, why not give it a tri?

Hopefully, the very fact you have this pack, means you've already committed to entering a triathlon. However, here are our top tips for making sure you've made the right choice.

Book early - events sell out

Events such as triathlon take a lot of training, so people tend to decide well in advance that they're ready to enter. With such detailed safety requirements, organisers often enforce a limit on the number of entrants. Once you've set your goal, book an event asap to avoid disappointment.

Finding time - and balance - to train for three sports

In order to ace your first triathlon you need to practice each of your three sport disciplines and it can be difficult to fit in the time for training. Even if, for example, you're confident with your run, it's still worth practicing a run after a cycle or swim, as this very much changes your race dynamic. Training sessions where you include more than one discipline are called 'brick sessions'. Brick workouts stack together two sports and so are a great way of testing how your body will react after your muscles are pre exhausted. Brick workouts help your body handle the aerobic, anaerobic, and muscular demands of a triathlon event.

Get a coach

For novices, training for a triathlon can feel complicated and a good coach will make your training feel simple, increasing your confidence and ensuring you're prepared for every aspect of the race. They'll help with your plan, nutrition and any questions which may pop up along your journey.

The Training

Now comes the tough part, the training. As everyone is different and every body works differently, sometimes it can be hard to follow a genetic training programme, however they are great as the framework of your training and with simple minor adjustments to suit your body type and fitness they can take you from 0 to triathlete in as little as four weeks. Our training routine below is for someone who already has a reasonable level of fitness and is looking to step up their regular routine with triathlon. If you are looking for more detail in your programme, it is recommended that you hire a coach and of course, we're always happy to give you our advice here at Sundried.

This plan is for competitors who already have a good baseline of fitness. If you can comfortably run 5k, swim and ride a bike regularly, then this is for you.

The following plan consists of 4 days of training, with 3 days of well earned recovery. You can swap the order as you feel best suits you and as with any training routine, it is essential you listen to your body.

For each exercise listed, we've detailed a RPE rating. RPE stands for rate of perceived exertion and helps to understand the level of effort you should be putting into each training session for those of you who aren't strapped up to a heart rate monitor.

As well as following a training plan, we recommend you think of the finer details such as practicing getting into and out of your wetsuit, into and out of the swim and from the transition area to your bike. At your first tri if you haven't already used cleats, race day probably isn't the best day to try, as they take some getting used to. Knowing what's coming from transition and keeping your kit to a minimum can help to make the day run a lot smoother and gives you far less to worry about.

You've probably just realised you are actually doing this, so you're going to need some kit!

Never fear, Sundried have got you covered with our guide to kit, including all the bits you can't live without on race day!

The kit any triathlete cannot live without:

The Wetsuit

If you're entering an official event, they'll have rules around you wearing a wetsuit - and being in the UK, it's rare the water temperature reaches above the temperature where wetsuits are forbidden, so you'll want this ready for your race.

Wetsuits keep you warm and also aid your buoyancy - so for new triathletes they're great. The wetsuit helps you to stay afloat during your open water swim. It won't do the work for you, but it certainly helps and can settle nerves a little for newbies.

For your first tri, it can be expensive to fork out for all the new kit, so why not hire or even borrow a wetsuit?

If you end up becoming a regular triathlete, your wetsuit will become a necessity in your open water training regime. Having your own suit also means you have plenty of time to practice getting into and out of it...tricky!

Now if you're entering a pool based tri - you can get away with your swimsuit, but hit the open water and this is what we find the best option.

Tri Suit

Now technically you can live without this, but then you're looking at packing separate kit for your swim, ride and run. Wearing a tri suit just makes life that much easier. Rather than having to change from wetsuit to cycle shorts to your running gear, a tri suit is designed to stay with you from start to finish. Why the tri suit? Tri suits usually come in a half suit or a full suit . Whether you opt for the all in one or two-piece is entirely up to you, both do the same job and that job is to provide simplicity for what is, due to the event's very nature, a complicated race.

How does a tri suit help you? Tri suits are designed to be worn throughout the entire race and to guide you through each discipline with minimal changes. Made from thin, breathable material that will slip under your wetsuit, the top is usually sleeveless. The bottoms have a small pad in the crotch for your ride, which typically is slightly less padded than you may find in bike shorts - so not to chafe you when you begin to run with them.

Sundried's very own tri suit will be released shortly where all Southend Triathlon competitors will receive a 30% discount using code: SOUTHENDTRI.

Goggles

Most swimmers will have a decent pair of goggles to protect their eyes from the dreaded sting of chlorine, but when it comes to sea swimming your goggles are often needed for more than just keeping water out of your eyes. The glare from the sun on a bright day can prevent your ability to see the buoys as you swim - which are what keeps you safe and heading in the right direction! Tinted goggles will aid your vision and help you stay on track.

Swim Cap

Often, race organisers will provide these, as your swim cap may have your number on it. If not it's recommended you wear one, not only will it keep your hair out of your face, preventing it from obscuring your vision, it also keeps your head dry, meaning you're not cycling and running with cold, wet hair, which will make you feel colder.

Bike

For a sprint distance tri, you don't really need to worry about investing in an expensive tri bike, as you are only cycling for 20 km, however if you want to pick up some speed on a flat (ish) course, opt for a road bike or a hybrid over your mountain bike. It's best to pick the same bike you train with rather than battle with getting familiar with a new bike on race day. Trust me, you've got enough to worry about.

Helmet

Safety first. A helmet could save your life. In any race you will not be allowed to ride without a helmet. Be sure to check your helmet fits properly - prior to your race. And ladies - try your helmet fit with your hair the way it will be when it comes out of a swim cap ie.FLAT.

Trainers

Triathlon specific trainers have nifty little extra such as bike clips and quick fastening laces, but they're not essential for a beginner.

Transition Towel

You hardly have time spare to be toweling yourself down, but your towel also serves as a great marker for your disorientated post swim self to look out for. Most triathletes just stand on their towel whilst they quickly transition to the bike.

Running top

A running top to slip on over your tri suit is a tri favourite. Opt for a technical t shirt, as these are designed to wick sweat - meaning it will dry quickly if you're already wet! The Sundried technical T shirt offers comfort and support and is perfect for this leg of the race. Avoid cotton which will weigh you down when wet.

Water

Water should be handed out by marshalls throughout the race course, but it's always best to have your own in case you need extra - or miss a marshal! This is a tough sport and you will be dehydrated. Don't do a Jonathan Brownlee!

You've got the training, you've got the kit, now for our top tips.

1. Get a good night's sleep the evening before, Triathlons often have early starts - especially if the tides early. If you're traveling some way for the event, try to get to a hotel nearby. Remember hotels tend to bump up their rates if they know an event is on, so book plenty of time in advance.

2. Join a club. Most triathletes will join a club once they get a feel for the event, but why wait? It can be a great opportunity to find training buddies, new events and gather all the best advice from local triathletes. You may even be able to pick up a lift to the event. Plus, of course, joining an affiliated club will get your British Tri Foundation membership, which may save you money on event entry!

3. Hire professional help. If you're nervous, why not hire a professional triathlon coach. When picking a coach there are three levels qualified by The British Triathlon. Foundation level 1 are your basic coaches, whilst level 3 boast the most experience in the field. For a new triathlete, a level 1 coach will be perfect. Most local coaches can be found easily through google, or contacting BTF.

4. Arrive with plenty of time. The last thing you want to be on race day, is panicking that you're going to be late. There are plenty of others things to panic about, trust me! Road closures often take place prior to the event start, so try to use public transport if you can and set off with plenty of time spare for delays.

5. Practice sea swimming. No matter how good a pool swimmer you are, open water swimming is completely different to a pool swim. Finding your pace amongst a wave of other swimmers affects your stroke and rhythm and you need to be prepared to take a kick or a punch as you find your space. Then there's tide, debris and finding your direction towards the buoys. It's not easy, but who ever said triathlon was! The sea swim is often the most daunting part of the challenge, so get in practice of battling the elements. Physically, mentally and emotionally, it's a far more intense challenge than a pool swim, so practice, practice, practice!

6. Bring some moral support and get them to check you haven't forgotten anything! It's great to have a familiar face to cheer you on and to relax you before your first triathlon when nerves are high. Your family and friends can also be the extra set of eyes to check you've packed everything and of course, you need them to be taking plenty of pictures of you doing your thing at your first event!

Our last tips are from our Sundried professional triathletes

7. Alice Hector Ironman 70.3 champion says: "I would say what people tend to notice when they start triathlon is the horrible feeling you get trying to run when you've just cycled hard! Your body doesn't quite know what's going on. Rest assured, with practice, it eventually feels like second nature, and seasoned athletes run almost as fast off the bike as they would in just a run race. So to strike a balance in your first event, I'd definitely recommend doing a few 'brick sessions' in your training. This simply means going for a run straight after a cycle session. It doesn't have to be long; just 5 or 10 minutes, but this will get the body conditioned for what's to come on race day. Do this once a week and you'll reap the benefits."

8. Amy Kilpin age group triathlete says: 'Make sure you are well prepared for the environment in which you'll be racing. This means if you are going to be racing in hot conditions, prepare your body as well as possible for the extra demands that are going to be placed on it during the race - for example, you might want to train on an indoor trainer without a fan/windows. You will also need to think about adapting your nutrition strategy based on your race environment - if it's hot conditions, you'll need to take on regular electrolytes and/or add salt to your energy drinks so your body can absorb as much fluid as possible. The same principle applies if you might be racing somewhere cold - ensure that you have enough layers for the bike and if appropriate, a jacket if it's going to be wet. Think about what tyres you might need to put on your bike in wet conditions. By preparing accordingly for specific conditions, you will be confident that you are entering the race with as much control as you can have over the environmental challenges you might face. It's an important but often overlooked consideration if you want to get the best out of yourself in every circumstance.'

9. Claire Steels duathlon world champion, "Don't rack your bike in a hard gear. It is easily done, especially if you don't have time to take your bike for a little spin before you rack it in transition. Try to remember to leave it in an easy gear. The last thing you want to do is run out of transition, jump on your bike and realise that you can't turn the pedals! Believe me, I've been there!!!

10. Relax and have fun, as your first race try not to worry about other people overtaking you or making sure you finish before a certain time, just finish. Enjoy your first new sport, allow yourself mistakes, you'll learn from them for next time. Listen to your body and enjoy your day.

We wish you all the best of luck for your first event.

Swim, like the boat sank.

Bike, like you've stolen it.

Run, for your life!

Take me with you

If you would like to download a printable PDF of our triathlon guide we have prepared one for you. Download the triathlon guide.

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Welcome to Triathlon Welcome to the wonderful world of triathlon. You, my brave friend, have decided to take on not just one, not even two, but three sports in one race. Firstly, congratulations. Secondly, before the amount of prep for this type of event dawns on you, let me reassure you, help is out there and as a new triathlete, you've come to the right place.