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Congratulations! You have taken a fantastic step into the world of Multi Sport.

This guide should answer your questions and help to make your triathlon a Great Experience!

What to expect in a Triathlon

The Swim

All of our swims take place in a Heated Swimming Pool. You will be given a start time when you register based on your estimated swim time and you are required to be on the poolside a minimum of 10minutes before your swim time.
When on the poolside you will be allocated your lane and swim order.

Swimming Hat: is an essential piece of kit as it helps you to go faster by lowering your resistance through the water and is normally a rule of the Swimming Pool.
Goggles: help you to see where you are going and prevents your eyes from getting sore.
Tri-Suit: is a fast drying piece of kit which you can wear throughout the whole race.

Transition 1

Transitions are referred to as the 4th discipline in Triathlon, getting this right can save you seconds or even minutes off of your total race time.

Transition 1 is where you come from the swim to go out on your bike.

You will leave your shorts, t-shirt, shoes in the Transition Area with your bike. Some people prefer to change in the Changing Room which is perfectly acceptable but please be aware that the clock still ticks on.

Bike Shoes: If you are not wearing socks it would be advisable to put some talc into your bike shoes to help prevent blisters and to help get your feet into them quicker.
Helmet: Put your helmet on and do it up before you touch your bike - this is a rule of British Triathlon. You then push your bike to the mount sign before you climb on your bike.

It is worth practicing this transition before the event.

The Bike

This is an essential piece of Triathlon Equipment so it should be fully roadworthy.

Helmet: You must have an approved helmet to race. No Helmet - no race!
Bicycle: Your bike needs to be in good working order and roadworthy. If you are not sure you could drop in to Primera at 244 Charminster Road, Bournemouth for a service.
Eyewear: It is advisable to wear cycling glasses to protect your eyes from grit, flies and other debris.
Bike Shoes: Unless you already have specific cycling shoes your trainers will be more than adequate.
Drink: There will not be a drinks station on the bike course so it is advisable to take a light squash or water with you on the bike as a mere 2% drop in your hydration can affect your performance quite dramatically.
Puncture Repair Kit & Tools: Sometimes the unexpected can happen so it is worth being prepared, the Results Van does a sweep behind the last cyclist, so please don't worry you won't be stuck in the middle of nowhere!!

It is advisable to drive around the bike course prior to the event so that you have an idea of where you are going.

Transition 2

Transition 2 is where you come off of your bike to start the run. You will dismount your bike at the sign and push your bike back to your space in the Transition Area.
It is imperative that you place your bike back before you undo your helmet - this is another British Triathlon Rule.

Shoes: If you have cycled in bike shoes you will now need to change into your trainers. Some talc and elastic laces will help make this an easier process.

The Run

Once again it is advisable to drive the run route so you can pace yourself appropriately.

Shoes: Ensure you have run in your shoes before you take part in the Triathlon.

What to wear?

You will need to wear a swimming hat in the pool with either your Swimsuit or Trisuit for the swim.
For the cycle and run you will need to wear comfortable shorts and a T-Shirt which you will need to attach a race number to the front and back, or you can use a Race Belt which you can attach the numbers to which will allow you to layer up or down with your clothes. Race belts can be purchased on the Merchandise Page for £6.00p.

Race Day Kit Checklist

You can view an ideal Race Day Checklist here.

Preparation for your Triathlon

You can view a list of points to help you prepare for your Triathlon here.

Triathlon Etiquette

You can view a list of guidelines of Triathlon Etiquette here which will help to make your first event an enjoyable one.

A few rules

Our races are sanctioned by British Triathlon and each race has a British Triathlon Referee who ensures our races are run according to various regulations. There are a few rules to be aware of on your first Triathlon which you will aid you during your Triathlon career. You can view an abbreviated list here.

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This guide should answer your questions and help to make your triathlon a Great Experience! All of our swims take place in a Heated Swimming Pool. You will be given a start time when you register based on your estimated swim time and you are required to be on the poolside a minimum of 10minutes before your swim time.

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The benefits of staying fit and active include not only our physical health but also our mental health and can be a rewarding and enjoyable part of life.

Triathlon by definition challenges the body through three channels: swimming, cycling and running.

Many sportspeople use swimming or cycling as cross-training since the loads on our joints can be significantly less

By engaging in these different styles of sport, we give our joints and muscles a variety of stresses, meaning that no one area gets overworked.

You often hear of athletes from a variety of sports, whether it be soccer, rugby, hockey or running, partaking in "cross-training".

This is essentially performing an activity not related to your primary sport with the aim of enhancing or maintaining fitness while allowing your body to rest from the usual loads and stresses placed on it. Many sportspeople use swimming or cycling as cross-training since the loads on our joints can be significantly less in those activities.

Swimming for me helps to bring active recovery for the body after running or cycling. It's extremely beneficial for the limbs to stretch out in the water while swimming. The water is also a perfect medium for doing some leg stretches if the calf muscles are tight after running or the hip is tight after being on the bike. Swimming can help us to develop good core strength as it engages the abdominal and back muscles and, when combined with Pilates, can result in a strong, supple spine.

Cycling for any triathlon race, whatever the distance, will proportionally take the most time. It is worth putting the hours into bike training as the running leg of triathlon will be easier if the legs and lungs are strong from biking. Bike training transfers well to running but not vice versa.

I believe that a good position on the bike is crucial to prevent injury and maximise performance

First and foremost, make sure that your bike is correctly fitted. Having treated people who have developed knee pain through not doing this, I believe that a good position on the bike is crucial to prevent injury and maximise performance. Often it is a simple alteration in saddle height or handlebar position together with some rehab exercises to rectify the problem.

Aileen Flynn: "Running is my favourite discipline of the three sports and it releases the greatest amount of happy hormones."

I also have a fantastic bike fitter called Dominic who has never failed to set me up suitably. I always recommend stretching out your calf muscles and hip flexors after time spent on the bike as it is generally those muscle groups that can tighten up with cycling training.

It is, however, important not to ignore any niggles that develop when running

Running is my favourite discipline of the three sports and it releases the greatest amount of happy hormones. There is no high like a running high. If you're hoping to become leaner, I think running is the area that results in the most weight loss. It is, however, important not to ignore any niggles that develop when running. Common running injuries include calf strain if running on hills for the first time.

I have learned over the years - personally and professionally - that it always pays off to listen to your body and not force training if you are experiencing pain. If in doubt, rest and get an assessment from a chartered physiotherapist. Running through the pain never brings a happy ending.

Aileen Flynn is a clinical specialist physiotherapist in musculoskeletal care at Beacon Hospital and a triathlete. She is competing in the IRONMAN World Championship in Hawaii on October 14th

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The joys and benefits of mixing it up in a triathlon

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The benefits of staying fit and active include not only our physical health but also our mental health and can be a rewarding and enjoyable part of life. Triathlon by definition challenges the body through three channels: swimming, cycling and running.

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Flat, Fast and friendly, Middle Distance triathlon

Set in the Heart of the Picturesque Cotswolds, the Swim is a one lap 1.9km in the well known lake 32 based in the centre of the Ashton Keynes water park.

The bike section leaves the water park and heads out the area on a flat and fast course into some of the Cotswolds most beautiful and quiet villages. The route is two laps, and the most outbound point is based at the top of the only real hill on the course – Neils hill in Hannington Wick.

With the event being held in the water park, then the athletes will be treated to a mixture of tarmac and hard pack pathing for the 13miles run that takes in lake side paths as well as local village routes before finishing back next to the lakeside transition in the finishers area.

Both the bike and the run are virtually pancake flat in profile, so this race will suit either athletes new to the distance or more experienced racers looking to hammer a new Middle distance PB.

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£119.30p
June 10th 2018
Ashton keynes
1.9km Swim
90km cycle
21km run

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The History and Background of Triathlons

A "triathlon" is defined as a three-part sports discipline comprising swimming, cycling, and running. The three sports are contested as a continuous event without a rest. The triathlon can be an individual or team event over varying distances.

Triathlon history dates back to the early 1970s and originated with the San Diego Track Club. The triathlon was designed to be an alternative to hard track training. The first triathlon event was held on September 25, 1974. Don Shanahan and Jack Johnstone are pioneers in the history of the triathlon. The San Diego Track Club sponsored the event. The triathlon then comprised a 10 km run, 8 km cycle, and 500 m swim. In 1989, the sport was awarded Olympic status and featured for the first time at the 2000 Sydney Olympics in Australia. Since then, the sport has grown in popularity. In fact, no other sport achieved Olympic status in such a short time. Over the next decade, the triathlon grew by leaps and bounds and soon gained recognition worldwide.

In 1989, the International Triathlon Union (ITU) was founded in Avignon, France, and the first official world championships were held. The official distance for the triathlon was set at a 1500 m swim, a 40 km cycle, and a 10 km run-taken from existing events in each discipline already on the Olympic program. This standard distance is used for the ITU World Cup series and was also featured at the Sydney Olympic Games.

Triathlon races are held over four distances, known as sprint, Olympic, long course, and ultra. The Olympic triathlon comprises a 1.5 km swim, a 40 km bike ride, and a 10 km run.

After a mass start, the race remains continuous, with no stops between the three legs. Changeovers or transitions are vital to race strategy.

Women are expected to finish in just over 2 hours, with men requiring about 1 hour 50 minutes. The women race on the opening morning of the games, followed by the men the next morning.
Swimming Camps Bennett College for Women Sports Recruiting.

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The History Of Triathlon. Where Triathlon Started.

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A "triathlon" is defined as a three-part sports discipline comprising swimming, cycling, and running. The three sports are contested as a continuous event

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Full body strengthening: Each aspect of a triathlon offers its own health benefits, helping to sculpt you into a god or goddess. Swimming creates definition in your upper body and improves flexibility, while running develops long and lean muscles, leaving cycling to tone the lower body while building strength.

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Read reviews of Cotswold 113 on Racecheck.