<?xml version="1.0"?><rss version="2.0"><channel><title>Beginners - Tri247</title><link>http://www.tri247.com/index.html</link><description>Latest beginners articles from Tri247</description><item><title><![CDATA[Point7 re-launch Grantham Triathlon]]></title><link><![CDATA[http://www.tri247.com/article_9603.html]]></link><description><![CDATA[Grantham Triathlon has been brought back to life after it has been missing from the race calendar since 2009.

The event is ideal for novices and sprint distance enthusiasts and starts with a 16-length 400m swim in the heated, indoor &#039;The Meres&#039; 25m pool. It&#039;s then out onto the bike for a 18km two-lap cycle on local quiet roads with the route heading towards Barrowby and Harlaxton before returning to The Meres Leisure Centre. Competitors climb off their bikes and embark on a 5km run around the paths encircling the sports stadium. Entries and more information can be found here. The event is perfect for a early season test as it&#039;s on April 29th.

Point 7 Sports Ltd was founded by four original members of the hugely successful multi-sport club Lincsquad. The team has over twenty years of combined experience in sport events management and having already established a number of legendary events in North Lincolnshire are looking to develop more sporting events for the future working with various partners.

All the team still compete in various single discipline and multi-sport events and know first-hand what it takes to make an event fun and successful while establishing an environment and framework that promotes safety for both competitors and spectators.

The team comprises; Paul Carvill &ndash; Managing Director, Phil Binch &ndash; Finance Director, Andy Veitch &ndash; Operations Director and Steve Clark &ndash; Sales Director.

]]></description></item><item><title><![CDATA[Charterhouse launch triathlon camp]]></title><link><![CDATA[http://www.tri247.com/article_9599.html]]></link><description><![CDATA[This year will see the launch of Charterhouse Triathlon Camps which have been designed to cater for anyone who is contemplating their first triathlon or perhaps looking to improve technique after their first competition. The first camp will take place on 31st March &ndash; 1st April 2012 using the fabulous facilities at Charterhouse School which is set in over 200 acres of Surrey countryside.

At the camp you will have the opportunity to talk and learn from running experts Saucony and other experienced athletes including UK professional Sam Gardner to gain valuable tips and advice. Experienced trainers will be on hand to take you through the five key disciplines in triathlon to ensure you are able to maximise your achievements in each area. The camp will cover all aspects of triathlon competition as well as transitions, bike set up and maintenance, and the importance of nutrition.

As a well-established Health and Fitness Club supporting athletes from beginners to Olympians, we have the right people, the right facilities and the right environment to help new triathletes achieve their goal.

Sam Gardner says, &quot;Triathlons are a mix of disciplines where you will transition from wet-suited swimmer to cyclist to runner and each discipline has its own training and techniques that you will need to master. They say &#039;practice makes perfect&#039;, but do you know how and what to practice? We will make sure you get the most out of the camp in preparation for your first triathlon&quot;.

To attend the camp you should have a basic level of fitness and swimming ability to:


	Swim &gt; 50m crawl unaided
	Run &gt;1500m
	Can cycle and have your own bike (preferably a road bike)


If you would like to register you place at the camp or find out more details about what you can expect at the Charterhouse Triathlon Camp 2012 visit our web site at www.charterhousetriathlon.co.uk or you can contact Karen Ramsden at Charterhouse, Godalming, Surrey GU2 7RX or phone 01483 291763. Her e-mail is events@charterhouse.org.uk
￼￼￼]]></description></item><item><title><![CDATA[Free sprint triathlon training programme from Thetrilife.com]]></title><link><![CDATA[http://www.tri247.com/article_9566.html]]></link><description><![CDATA[Thetrilife.com are offering a free training programme for first time and novice triathletes taking part in a sprint triathlon.

Whilst primarily aimed at competitors in the forthcoming 7Oaks Triathlon to be held on Sunday 29th April 2012, the programme is available to anyone and would be excellent preparation for most sprint races.

Liz Scott, director of thetrilife.com said &amp;quot;we have designed the training programme to prepare athletes for the specific challenges of the 7Oaks Triathlon. In addition to developing their fitness, this free programme will guide novice athletes through other aspects of preparation, eg practicing drinking on the bike, how to taper during race week. &amp;rdquo;

The programme is delivered online using Trainingpeaks &amp;ndash; the ultimate training programme delivery software. Sessions are also emailed daily &amp;ndash; no scraps of paper to carry around! Finally, athletes will have access to an online training diary so that they can track and analyse their training and monitor progress.

The free programme can be activated by following this link to the 7Oaks triathlon complimentary training programme.

thetrilife.com is the premier provider of triathlon coaching services in the UK, delivering swim, bike and run coaching via online training programmes, training day camps and one-to-one sessions. The highly qualified coaching team has exceptional, world class experience and includes Richard Jones, Dan Salcedo, Bill Black and Andrea Whitcombe. The team provides coaching for athletes of all levels of fitness and ability from triathletes taking part in their first ever sprint triathlon through to seasoned professionals and elite perfomers.

Liz Scott, added &amp;quot;we are delighted to again have the opportunity of supporting the athletes of such a friendly and brilliantly organised race.&amp;quot;]]></description></item><item><title><![CDATA[Tri Sport Epping add training day]]></title><link><![CDATA[http://www.tri247.com/article_9563.html]]></link><description><![CDATA[Tri Sport Epping has announced that they will once again be holding their annual Try a Triathlon on 17 June 2012 at Ongar Leisure Centre, Essex. 

The club, which celebrates its 25th anniversary this year, first held the event in 1990 as part of the Today&#039;s Runner sponsored series and has continued to hold it every year since. Always full well in advance of race day it has become the event in the Essex area for budding triathletes.

The Try a Tri offers first timers a chance to participate in a grass roots event with a pool swim and a club atmosphere which benefits those who may feel intimidated by high profile open-water events and seasoned triathletes with their expensive bikes and equipment. The event consists of a 300 metre swim with a two lap 21km cycle ride and a flat 4km run to ease competitors gently into their first triathlon experience. There are no prizes as all who take part are winners and all participants are treated to a souvenir tee shirt and filling post race breakfast.

To help competitors prepare for their first triathlon Tri Sport Epping are holding a Triathlon Training Day on Sunday 29th April. Led by coaches from the club the day will cover all aspects of training and competing in a triathlon enabling competitors to approach race day with confidence.

The training day is the best way for first timers and those wanting to improve to prepare for every aspect of a triathlon. The full days training incorporates everything you need to know, including the three disciplines (swim, bike and run), with each section being led by their own British Triathlon coaches (levels 1-3).

The course will cover a mixture of practical and theory, taking you through basic skills for cycling and running to being able to complete your first triathlon with confidence. It will include transition skills and course familiarisation, as well as some basic nutrition and bike maintenance.

New for this year is the Team Relay (one swims, one bikes, one runs). All teams start together, first over the line wins.

Visit www.trisportepping.co.uk for more info or to enter.
]]></description></item><item><title><![CDATA[The All Nations Triathlon, a little bit of Olympic fever!]]></title><link><![CDATA[http://www.tri247.com/article_9543.html]]></link><description><![CDATA[The Fix have launched an event designed to not only start the triathlon season, but to get an early taste of some Olympic spirit! The date is Saturday April 21st, yes that&#039;s definitely early season, and the venue is Dorney Lake, the Olympic rowing venue near Windsor to the west of London.

The All Nations Triathlon is a chance for you to don your country&#039;s colours and take part for your nation! OK, you could be just starting out or a seasoned professional - it doesn&rsquo;t matter. This event is open to all levels and is a chance for you to get involved in a great event. Come along with friends, colleagues or family and not only feel the buzz of an Olympic venue, but enjoy a superb day of racing.

The All Nations Triathlon is a supersprint; that&#039;s 400m swim in Dorney Lake, a 20k bike round the lake four times and then a 5k run, so it&#039;s a great event for beginners but also a great warm up for the more regular triathlete. Sign up quickly to secure your place.

www.thefixevents.com/content/the-all-nations-triathlon-2012/]]></description></item><item><title><![CDATA[Thames Turbo Race Series 2012]]></title><link><![CDATA[http://www.tri247.com/article_9411.html]]></link><description><![CDATA[Registration for the 2012 Thames Turbo Sprint Triathlon race series is now open. The dates for this hugely popular race series are (all are on Bank Holiday Mondays): 9th April, 7th May, 4th June and 27th August.

With a format of a 426m pool swim, 21km bike and then a 5km run, this race series is perfect for those new to triathlon and seasoned athletes alike.

Starting at Hampton Pool, the swim consists of 12 lengths of the tropical warm open air pool. The bike is set on a flat and fast course, manned by the ever-encouraging volunteer Turbo marshalls. Finally, the run is through the beautiful and scenic Royal Bushy Park.

There are prizes and a trophy each for the overall male and female winners, plus each age group category winner receives something for their efforts. There are also prizes and trophies for the overall race series winners, with the best of their three races counting towards the result. 

Hugo Woddis, Race Director, said &ldquo;2012 looks to be the biggest and best race series Thames Turbo has ever held. We are constantly striving to make these special races even better and this year we&rsquo;ll be introducing chip timing. We&rsquo;re looking forward to more first-timers at these novice-friendly events while welcoming back those who&rsquo;ve raced before, especially in this Olympic year.&rdquo;

Also being held by the club in 2012 is the Adult Aquathlon (5km run then 426m swim) on the 21st June with the Junior Aquathlon on the 17th June. 

To take part in this fantastic series of four races and find out more about the aquathlons hosted by one of London&rsquo;s biggest and best triathlon clubs, please go to www.thamesturbo.com

Thames Turbo are also planning on introducing a novice triathlete course, which will be based around Hampton Pool and the race series&#039; bike/run routes. If you would like to sign up for this, please email Hugo Woddis at race_director@thamesturbo.co.uk and he will get back to you with more information.

To keep up with the latest news on the Thames Turbo Race Series, go to their dedicated Facebook page or  and follow @ttracedirector on Twitter.]]></description></item><item><title><![CDATA[Virgin Active triathlon video tips series]]></title><link><![CDATA[http://www.tri247.com/article_8815.html]]></link><description><![CDATA[The  Virgin Active London Triathlon (VALT) (www.thelondontriathlon.co.uk)  and its principle partners have launched a 13 part Triathlon Training Series  designed to help athletes prepare for the London Triathlon or any other event  this summer. The videos are designed to help both first time and experienced  competitors. The videos are led by Virgin Active experts, Olympian Marc  Jenkins, coach to World Champion triathlete Helen Jenkins, the members of Team  Challenger World (www.facebook.com/teamcwuk)  and Team Freespeed (www.freespeed.co.uk)  and experts from the individual sponsors.
For  the beginner the videos provide a comprehensive guide to help get the most out  of their triathlon experience whilst for the experienced triathlete, individual  videos will help them make targeted improvements in their performance.
Why not check out the entire series?

Planning your Training and Getting the Most Out of  Race Day with Virgin Active
Tips for race day, with Team Freespeed Virgin Activators
Essential Kit for Triathlon with Olympian,  Marc  Jenkins
Choosing the Best Wetsuit, Goggles and Tri suit with  Speedo presented by Dermot Hayes and Olympian Marc Jenkins
The Right Shoe for Running Efficiently and Comfortably,  with Asics
Getting the Most Out of Your Watch and Training with  Timex presented by Olympian, Marc Jenkins
Preparing for Open Water Swimming with Speedo presented  by Olympian, Marc Jenkins
Transitions with Team Freespeed and Team Challenger World  UK
Pre Race Bike Check with Olympian, Marc Jenkins
Changing a Punctured Tyre with Olympian,  Marc  Jenkins
Running Techniques with Olympian,  Marc Jenkins
Nutrition Strategies to Improve Performance, with  Maxifuel
Monitoring Hydration and Calculating Sweat Rates with  Gatorade presented by Dr. Ian Roll

Find out more about the launch of the Virgin Active London Triathlon   Triathlon Training Series HERE]]></description></item><item><title><![CDATA[Virgin Active Video Training Series launched]]></title><link><![CDATA[http://www.tri247.com/article_8814.html]]></link><description><![CDATA[The series developed by Virgin Active,  Asics, Gatorade, Maxifuel , Speedo and Timex and draws on the considerable  knowledge of Virgin Active experts, Olympian Marc Jenkins, coach to World  Champion triathlete Helen Jenkins, the members of Team Challenger World (www.facebook.com/teamcwuk) and Team Freespeed (www.freespeed.co.uk) and experts from the individual  sponsors
The  Virgin Active London Triathlon (VALT) (www.thelondontriathlon.co.uk)  and its principle partners have launched a 13 part Triathlon Training Series  designed to help athletes prepare for the London Triathlon or any other event  this summer. The videos are designed to help both first time and experienced  competitors. The videos are led by Virgin Active experts, Olympian Marc  Jenkins, coach to World Champion triathlete Helen Jenkins, the members of Team  Challenger World (www.facebook.com/teamcwuk)  and Team Freespeed (www.freespeed.co.uk)  and experts from the individual sponsors.
For  the beginner the videos provide a comprehensive guide to help get the most out  of their triathlon experience whilst for the experienced triathlete, individual  videos will help them make targeted improvements in their performance.
The  videos were filmed at Virgin Active West London and Marc Jenkins home in South  Wales. They cover pre-race planning and preparation, equipment for triathlon,  its selection and use, general race day tips, open water swimming tips,  transitions, ensuring your bike is race ready, how to change a flat tyre, run  tip and hydration and nutrition strategies (a detailed breakdown is provided HERE)
On  the videos Olympian Marc Jenkins of the Challenger World Triathlon team  comments; &quot;This is phenomenally comprehensive series of videos that provides  the breadth of information a beginner needs to enjoy their day, whilst some  individual videos such as Gatorade&#039;s Hydration strategy and planning or  Maxifuel&#039;s nutrition video&#039;s will provide veteran triathletes with information  that will help them refine their race strategies to make those little gains  that make such a difference.&quot;
CHECK OUT THE FULL SERIES HERE
The Virgin Active London Triathlon is  proudly supported by Virgin Active, Asics, Crowne Plaza, Gatoade, Maxifuel,  Speedo and Timex
  Facebook: www.facebook.com/londontriathlon
  Youtube: www.youtube.com/londontri]]></description></item><item><title><![CDATA[Pool-based triathlon skills: Cycling]]></title><link><![CDATA[http://www.tri247.com/article_7643.html]]></link><description><![CDATA[Following on from the first in a series intoduction to pool-based triathlon skills, this month we move to the bike. Here is a collection of useful hints and tips for the bike section, so hopefully, when you get to race day, you&#039;ll be better equipped to make sure there are no disasters and you can enjoy a stress free race.



The bike discipline in triathlons is the one that traditionally contributes the largest time element of a race. In pool-based triathlons the bike is usually around 20km or &lsquo;sprint&rsquo; distance; at an average speed of 30 km per hour this takes 40 minutes to complete. There will be many different types of bike on display on race day, ranging from mountain bikes to specifically designed triathlon and time trial bikes. It doesn&rsquo;t matter what bike you ride, provided it passes the standard safety checks, and it is quite normal to start with a mountain bike (although we would suggest changing to road tyres).  Alternatively, many people choose to buy a good second hand road bike as the improved aerodynamics and reduced weight allow you to go much faster for the same effort.

Pre-race preparation equipment check
In the days leading up to your race it is extremely important to carry out some basic checks on the state and roadworthiness of your bike.  Not only will a well serviced bike get you round the bike course faster, but it will also ensure that you pass the official bike check prior to being allowed into transition to rack your bike without any nasty surprises.  We recommend that you carry out the following bike checks; if you are not confident to do these yourself then book your bike into the local bike shop for a service:

Handlebars are tight.  
Seat (saddle) is tight and does not twist or tilt.
Brakes are working properly and not restricting the free rotation of the wheels.
Tyres are not excessively worn and are at the correct pressure; this should be around 120psi for a road bike in dry conditions (100psi is better in the wet) and 60psi for a mountain bike.
Pedals can spin freely on their axle and are firmly tightened to the pedal arm (cranks). In turn check that the pedal arms are tightly fastened to the pedal axle (bottom bracket). 
Gears: make sure that you can run through all the gears, from highest to lowest, smoothly and without any jumps or stiffness 
Chain: check to see if it needs oiling.
Wheels are securely fastened to the bike, either by nut or quick release lever.
Finally, pick up your bike and gently shake it. Does anything sound loose or rattle? If so, find it and tighten or fix it.

Your bike is not the only piece of equipment that needs to be right for race day. Your helmet will also be checked by officials prior to you being allowed to rack your bike. They will want to see that your helmet complies with BTF safety standards and that it is the correct size for your head. This is an extremely important piece of safety gear and therefore it is paramount to have it sorted in advance of race day.

You may also choose to wear clip-in bike shoes for the race, but only if you have ridden with them many times prior and are totally confident in their use. If you are using clip-ins then check that the cleats are tightened securely and positioned correctly on the soles of the shoes and are not excessively worn. 
  
A good race day check list for bike specific equipment should include:

Bike
Helmet
Bike shoes/running shoes
Arm warmers (if cold)
Water bottle
Rubber bands (for quick transition)
Towel for transition and talcum powder &ndash; to dry feet whilst on the bike
Number belt/top with number attached
Pump, oil, puncture repair kit and a basic tool kit


Race day &ndash; setting up your bike
Once at your allocated bike racking slot you should set your bike into a low gear suitable to accelerate quickly when out on the bike course. If you are using clip-in shoes you have the option of either starting with these on or off the bike. Having them attached allows for a quicker transitions (it is far easier to run and jump onto your bike in bare feet than in cycling shoes with cleats on the bottom!) but requires significant practice prior to race day. For those using the &#039;shoes on the bike&#039; technique, the pedal cranks should be set horizontal to the ground and can be held in this position using elastic bands. Give some thought as to which shoe you would prefer to have in a forward position. You can then loop a thin elastic band through the tab at the back of your shoe and then either (left side) over the quick release skewer on your rear wheel or (right side) over the top of the front derailleur. If you have your shoes the other way round you may have to use the bottle cage to secure the left shoe. If your shoes don&rsquo;t have a tab at the back then just loop the band round the sole of the shoe. Make sure the Velcro strap(s) on the shoes are open and loose but that they are not likely to pull right through or get caught in your bike. You should have your helmet resting on your aero or handle bars orientated to facilitate quick application; ie, upside down, front end forwards, straps untwisted. If you intend to wear sunglasses then place these inside your helmet, again arranged for quick application.

Your number belt or top should be placed on top of your helmet in such a way that it can easily be put on. A good rule of thumb is to minimise what you need to do in transition as it will take less time and there are fewer things to go wrong. Finally, and arguably most importantly, memorize where your bike is in transition as it is very easy when tired and wet to run straight past it.  Always walk or run through your transitions whilst warming up and pick out some clear landmarks to guide you to your bike slot.

The race - transition
After exiting the pool your focus should immediately turn to a smooth transition onto the bike. It is a good idea to start preparing for the bike during the last few lengths of your swim by gradually picking up your leg kick (unless it is already strong) to get the blood flowing to your lower limbs. Once out of the pool you need to locate your bike without any hitches; it is very easy to lose your bike amongst others if you are not thinking clearly and so end up running back and forward wasting essential time. Hence the importance of identifying landmarks during your warm up. In pool-based triathlons transition is typically very close to the pool exit so you will not have much time between ending the swim and getting on your bike, however unlike an open water triathlon you won&rsquo;t have to deal with getting out of a wetsuit. 

Once you have arrived at your bike and started to get kitted for the cycle leg, it is essential you put on your helmet and fasten it before unracking your bike otherwise you are liable for a time penalty. A little tip is to slide your fingers along the straps to the buckle which ensures a smooth fixing.  Also check that your number belt is facing the correct way (front or rear depending on the race instructions). Once kitted, unrack your bike and run to the bike exit and beyond to the mount line, pushing bike either by the handle-bars or the saddle. If you are comfortable jumping onto your bike then mount this way, otherwise stop and mount.  Jumping on is the quickest option, but as with all skills, it must be perfected through ongoing practice to improve confidence and speed!

If your shoes are already on your bike and held in position using elastic bands it may be possible to put your feet straight into your shoes without first placing them on top, this depends on how well your shoes stay open. It may take some considerable distance before you find a suitable point to get your feet into your shoes. Generally it is not critical to get your feet in straight away unless there is a significant hill early in the course. Ideally, wait for a slight downhill, freewheel and, using your hand to hold the shoe level and open, place your foot into the shoe and tighten the straps. Pedal again to regain some momentum, and then repeat for the other foot. You are now ready to really concentrate on the bike course ahead.

The bike stage
It is extremely likely in a pool-based triathlon that the transition area will be next to a main road.  This emphasizes the need to be alert at all times on the bike; most triathlons are well marshalled but the roads are still open to the general public.

The majority of pool-based triathlons are non-drafting. Drafting simply means to shelter behind a fellow cyclist and thus save about 30% of your energy. In a non-drafting race you are obviously not allowed to do this, and the bike section is technically a time-trial. The drafting rules vary according to the type of race you are doing (see the BTF website for the current competition rules) but essentially there needs to be 10 metres of clear road between bikes and you have a maximum of 30 seconds to pass someone.

If you disobey these strict rules you are liable for time penalties and, for multiple infringements, even disqualification. In the end you are simply cheating yourself! Claiming not to be a BTF member and, therefore, ignorant of the rules is not a valid excuse...   

During the bike stage try and pedal at close to your optimal cadence, usually about 90rpm, using your gears to maintain this. Make sure you have a water bottle on your bike and that you drink at regular intervals throughout. If you are prone to stomach problems whilst running it may be safer to drink more earlier on the bike and stop drinking 10-20 minutes before commencing the run.  For sprint distance races water is all that is needed, and only take as much as you need to save on weight. It is also useful to get out of the saddle once every 10 minutes or so just to stretch out and stop yourself getting too stiff; for the remainder of the time you should focus on keeping as streamlined as possible.

Over the final kilometres of the bike it is time to start giving some thought to the final discipline, the run. If you are using clip-in shoes then around 200 metres before the dismount line you need to undo the straps of your shoes and take your feet out one by one and pedal with your feet sitting on top of your shoes.  Just before the dismount line either lift one leg over your bike so you are standing on one pedal and ready to jump off at the dismount line and run with your bike into transition, or stop and quickly dismount your bike and run into transition.  Similarly to jumping onto your bike, jumping off will save you valuable seconds but needs to be practised and perfected prior to race day.  Again, finding your racking slot can be difficult if you have not located some landmarks to help guide you, so do not forget to do your preparation work whilst warming up!  Do not unfasten your helmet until you have safely racked your bike, as again this will incur a time penalty, then quickly put on your running shoes and head for the run exit. ]]></description></item><item><title><![CDATA[Pool-based triathlon skills: Swimming]]></title><link><![CDATA[http://www.tri247.com/article_7642.html]]></link><description><![CDATA[The start of a new year, the start of a new season and the start of a new sporting career - all of which means it&#039;s also time to start learning some new skills.



In the UK the majority of triathlons involve a pool swim and most of these are sprint distance or shorter, so the swim distance is usually between 400m and 750m.  Apart from the obvious, the overriding difference between pool and open water triathlons is the fact that in a pool triathlon it is more than likely you won&rsquo;t know where you finished until the results are published. In effect, you are racing yourself, rather than anyone else who might happen to be in the pool with you.

There are number of variables to consider when competing in a pool based triathlon. By preparing for these whilst training for the event there will be no surprises on race day and you can concentrate on performing well. To maintain your composure, there are some key areas that should be considered during your training and race build up.

Predicted swim time
One of the most important things to get right happens well before the race starts. The majority of pool-based triathlons will require you to give an estimated swim time and this is so you can be set-off with athletes of roughly the same ability. The aim of this is to reduce the need to overtake, making the swim a more straightforward affair.

It is very important to put down an accurate time on your entry form, as padding your time makes others have to swim around, or over you! From past experience there is nothing worse than having to overtake or be overtaken in a crowed lane as it interrupts your rhythm and generally makes the swim much harder as a consequence.  Not only will being in the wrong lane make it harder but it will slow you down a lot if you end up in a heat with other competitors who swim either a lot faster or slower than you.  

Even if your time is fairly accurate, you have to be prepared for having others in your heat who have not judged their swimming time as well as you!  The best way to get an accurate idea of your time is to do some time trials in the pool.


Warm-up
It is important to get your body warmed up before your race starts as this will make it a lot easier to get comfortably into your correct race speed. It is unlikely that you will be able to get in the water before your actual start so it is important to plan and practice a land-based warm-up routing specific to the swim. This may involve some dynamic upper-body stretching exercises, although make sure you do not do too much or overstretch as this will not help your performance.  Practice a routine before your swim training sessions to see what works best for you.

Once in the water
Depending on the venue and way the even is organised there will probably be between 3 and 5 swimmers to a lane. If the race is using wave starts these are usually staggered so there will be a few seconds gap between you. Before setting off, make sure you note which way round the lane you will be swimming; clockwise or anticlockwise. It is your responsibility to be disciplined about your swim, if all the people in your lane put down the correct swim time there should not be any need to overtake. However, this is rarely the case!

Overtaking
If the rules for overtaking are obeyed; the procedure should be simple and painless for both parties involved. Make sure it is safe before trying to overtake and that no-one is heading towards you. Check that you are going fast enough to overtake safely. If you want to overtake then you should tap the swimmer&#039;s feet in front of you and they will move out of the way when it is safe to do so, usually at the end of the length. If you are the one who as been tapped it is your responsibility to let the swimmer behind through. Do not keep tapping - it may simply be that the person hasn&#039;t yet managed to get a space to let you pass. It&#039;s also a god way to end up getting kicked...

Remember that you are getting a tow from the person in front so you must be sure that you can not only pass but pull away from them or you&#039;ll just end up with them tapping your toes instead.

Turning
Turns are a vital part of a pool triathlon swim and turning quickly and efficiently can save you a lot of time. For example, there are 15 turns when doing a 400m swim in a 25m pool. If you can save a second on each turn, this could equate to you leaving the pool up to 25m ahead! Whether you intend to tumble turn or touch turn, give yourself enough of a gap between swimmers so that you can go into and out of a turn without hitting another swimmer. Come out of the turn on the &#039;new&#039; side of the lane, not down the centre where you will hit others. Perfecting your tumble turn in training will cut off many vital seconds of your overall swim time and make your swim more energy efficient.

Concentration
Pool swimming in a triathlon is as much mental as it is physical; there are many things to think about. Knowing how many lengths you have left is key to pacing your swim right. For this you need to be aware of both how long the pool is; usually 25m, 33m or 50m, and try to keep count how many lengths you have done. Knowing how many lengths there are to go will allow you to adjust your pace accordingly, and you will be in less danger of swimming the first few lengths too fast.  Usually you will be given a &lsquo;2 lengths to go&rsquo; warning by the officials (this is usually achieved by way of a board being put into the water for you to see) and at this point you should be starting to think about the next stage of your race &ndash; the transition to the bike.

Transitions
Transitions are often called the fourth discipline of triathlon and a good transition can make a huge difference to your overall time. In a pool-based triathlon the transition area is usually in the pool&#039;s car park, so you will need to be prepared to run bare-foot on tarmac and shake any gravel off your feet before putting your footwear on. It is also important to consider the weather conditions, many pool based triathlons are held when the weather is not warm enough to hold an open water swim. Therefore, you should be prepared to put some warm clothing on before you set off on the bike. It is also very important to attend the race briefing which will give you further details on the course and any last minute news. Swimming pools are usually next to quite busy roads, so you will need to listen to the marshals so that you can get on to the bike course safely.

Equipment
Your equipment for a triathlon is extremely important and you want to make sure it is all in good working order for the big day. If you get new gear for the event make sure you have practised with it before the race. There is nothing more infuriating than realising that your new shoes give you blisters 2km into the run...

The conditions are a large determining factor when choosing the correct equipment for a pool based triathlon. In particular, consider what the conditions will be like both inside and outside the swimming pool in preparing for the race. If it&#039;s going to be cold outside think and plan what clothes are easy to put on when you&rsquo;re wet and will keep you warm enough on the bike and not overheat on the run. It is even more essential to get it right in a pool based triathlon as there is likely to be a far larger difference in the temperature between the pool environment and outside which will cause a far greater shock on your body. Taking the time to put on an additional warmth layer will be a huge help and is likely to improve your performance. A gilet is quick and easy to get on and will keep your core body warm during the cycle. Half-finger gloves are also recommended.
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