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Swim, bike, run. While the basic format stays the same, triathlon has several racing distances. This chart shows common distances in youth triathlon.
Swim, bike, run. While the basic format stays the same, triathlon has several racing distances. This chart shows common distances in youth triathlon.
We recommend starting with a local race if possible, as logistics such as packet pick up and early pre-race arrival is much easier. If your child finds they love triathlon, then destination races can be a fun way for your child to compete and travel to new and exciting places.
We recommend starting with a local race if possible, as logistics such as packet pick up and early pre-race arrival is much easier. If your child finds they love triathlon, then destination races can be a fun way for your child to compete and travel to new and exciting places.
Athletes of all shapes, sizes, ages and fitness levels compete in triathlon to prove that when you put your mind to something, anything is possible.
Athletes of all shapes, sizes, ages and fitness levels compete in triathlon to prove that when you put your mind to something, anything is possible.
Preparation
Preparation
The reality is that they most likely will finish just fine with minimal training. If your athlete knows how to swim, ride a bike, and run then they can finish the race. Youth triathlons are structured to be short enough that most of the athletes will complete the race with no real issues. Many kids show up and do very well having never trained specifically for triathlon. But as with most things in life, a little preparation can make a huge difference.
The reality is that they most likely will finish just fine with minimal training. If your athlete knows how to swim, ride a bike, and run then they can finish the race. Youth triathlons are structured to be short enough that most of the athletes will complete the race with no real issues. Many kids show up and do very well having never trained specifically for triathlon. But as with most things in life, a little preparation can make a huge difference.
Preparing for the Swim
Preparing for the Swim
For most first-time triathletes, the swim section of the race can be the biggest hurdle to overcome. It’s probably a good idea to make sure your athlete has the basic water confidence and swimming skills before starting any swim training.
For most first-time triathletes, the swim section of the race can be the biggest hurdle to overcome. It’s probably a good idea to make sure your athlete has the basic water confidence and swimming skills before starting any swim training.
The Club will coordinate 1-2 swim clinics (operated by others) per season.
The Club will coordinate 1-2 swim clinics (operated by others) per season.
Preparing for the Bike
Preparing for the Bike
The bike section of the race is usually the easiest for most young athletes, but the key will be getting them used to riding on a course. Training for the bike section is simple. First and foremost, athletes need to wear a helmet, anytime and every-time they are on the bike. To train, go with your athlete on some practice rides. Talk with them about pacing themselves, teaching them how to save enough energy to ride the entire race rather than start fast and then struggle at the end. Practice making turns and riding in a straight line. Discuss how to keep a safe distance from other riders and how to pass slower riders on the left.
The bike section of the race is usually the easiest for most young athletes, but the key will be getting them used to riding on a course. Training for the bike section is simple. First and foremost, athletes need to wear a helmet, anytime and every-time they are on the bike. To train, go with your athlete on some practice rides. Talk with them about pacing themselves, teaching them how to save enough energy to ride the entire race rather than start fast and then struggle at the end. Practice making turns and riding in a straight line. Discuss how to keep a safe distance from other riders and how to pass slower riders on the left.
The Club will coordinate 1-2 group rides per season.
The Club will coordinate 1-2 group rides per season.
Preparing for the Run
Preparing for the Run
Running comes naturally to most youth athletes. Given that most youth races are relatively short, having adequate run confidence is key. Talk with your athlete about pacing and running a steady race. Training should be fun. If they are playing other sports, chances are they are running enough to do well in their first triathlon.
Running comes naturally to most youth athletes. Given that most youth races are relatively short, having adequate run confidence is key. Talk with your athlete about pacing and running a steady race. Training should be fun. If they are playing other sports, chances are they are running enough to do well in their first triathlon.
The Club will coordinate a few group runs per season.
The Club will coordinate a few group runs per season.
Preparing for the Transition
Preparing for the Transition
This is by far the most important section to practice. Transitions are the section of the race when a triathlete switches from the swim to the bike, or from the bike to the run. Transitions are a key part of triathlon and can be the most stressful for young athletes. Putting socks and shoes on wet feet is not something that comes naturally.
This is by far the most important section to practice. Transitions are the section of the race when a triathlete switches from the swim to the bike, or from the bike to the run. Transitions are a key part of triathlon and can be the most stressful for young athletes. Putting socks and shoes on wet feet is not something that comes naturally.
Have them practice jumping out of the pool, running to their towel and gear, taking off their goggles and swim cap, putting on socks, shoes, shirt, helmet, and then riding around on their bike while still wet.
Have them practice jumping out of the pool, running to their towel and gear, taking off their goggles and swim cap, putting on socks, shoes, shirt, helmet, and then riding around on their bike while still wet.
The Club will organize 1-2 transition clinics per season.
The Club will organize 1-2 transition clinics per season.
Gear and Equipment
Gear and Equipment
With youth triathlon, the key is to keep gear and equipment as simple as possible given that the quality of gear makes minimal difference for their first triathlon. As the athlete becomes more serious, talk to one of our coaches about more sophisticated gear.
With youth triathlon, the key is to keep gear and equipment as simple as possible given that the quality of gear makes minimal difference for their first triathlon. As the athlete becomes more serious, talk to one of our coaches about more sophisticated gear.
Gear for the Swim
Gear for the Swim
Goggles are highly recommended for the swim section. Nothing fancy is required, just regular swim goggles. Remember to try them out before the race. Your athlete should be comfortable swimming in their goggles prior to race day.
Goggles are highly recommended for the swim section. Nothing fancy is required, just regular swim goggles. Remember to try them out before the race. Your athlete should be comfortable swimming in their goggles prior to race day.
Swim Cap will often be provided by the race organizer and is usually a bright color with different colors for each age division. Most races require young racers to wear the cap during the swim for safety reasons. Because many first-time triathletes are not used to the cap, we highly recommend spending a little time swimming during training in a swim cap or at least learning how to pull it off after the athlete exits the water before race day.
Swim Cap will often be provided by the race organizer and is usually a bright color with different colors for each age division. Most races require young racers to wear the cap during the swim for safety reasons. Because many first-time triathletes are not used to the cap, we highly recommend spending a little time swimming during training in a swim cap or at least learning how to pull it off after the athlete exits the water before race day.
Swimsuit choice is important for the first triathlon. Most first-timers usually choose to race in a traditional swimsuit. Your athlete will need to bike and run in their choice of swim attire, so make sure their choice reflects athletic activity. For boys, that means choosing swim trunks that fit in the waist and are not too long or loose (creating drag in the water). For girls, choose a one-piece swimsuit that fits and is free from decorative additions.
Swimsuit choice is important for the first triathlon. Most first-timers usually choose to race in a traditional swimsuit. Your athlete will need to bike and run in their choice of swim attire, so make sure their choice reflects athletic activity. For boys, that means choosing swim trunks that fit in the waist and are not too long or loose (creating drag in the water). For girls, choose a one-piece swimsuit that fits and is free from decorative additions.
Goggles are highly recommended for the swim section. Nothing fancy is required, just regular swim goggles. Remember to try them out before the race. Your athlete should be comfortable swimming in their goggles prior to race day.
Goggles are highly recommended for the swim section. Nothing fancy is required, just regular swim goggles. Remember to try them out before the race. Your athlete should be comfortable swimming in their goggles prior to race day.
Towels are used in the transition area. We recommend two - one to lay their shoes, shirt, and other gear on in the transition area; and the other small to medium size towel that is used to dry off afterwards.
Towels are used in the transition area. We recommend two - one to lay their shoes, shirt, and other gear on in the transition area; and the other small to medium size towel that is used to dry off afterwards.
Gear for the Bike
Gear for the Bike
Helmets are required at triathlon races. It is important to have a helmet that fits properly, is in good condition, and that your child can put on and take off by themselves.
Helmets are required at triathlon races. It is important to have a helmet that fits properly, is in good condition, and that your child can put on and take off by themselves.
Bike, any bike that your athlete is used to riding will work as long it is in good working condition. It has to have working breaks and should be free of any sharp edges.
Bike, any bike that your athlete is used to riding will work as long it is in good working condition. It has to have working breaks and should be free of any sharp edges.
Shoes for the bike and running sections are necessary after the swim. Once your athlete has enough racing experience and is interested in advancing to the next level, talk to one of our coaches about bike-specific shoes and run-specific shoes. Club athletes will also be taught how to do the flying mounts and dismounts.
Shoes for the bike and running sections are necessary after the swim. Once your athlete has enough racing experience and is interested in advancing to the next level, talk to one of our coaches about bike-specific shoes and run-specific shoes. Club athletes will also be taught how to do the flying mounts and dismounts.
Gear for the Run
Gear for the Run
As discussed above, most youth athletes will wear the same shoes on the bike and on the run.
As discussed above, most youth athletes will wear the same shoes on the bike and on the run.
Optional Gear
Optional Gear
While a young triathlete really only needs the basics to complete their first triathlon, there are some other items that can make racing easier.
While a young triathlete really only needs the basics to complete their first triathlon, there are some other items that can make racing easier.
Race Belt to allow your child to wear their race number without having to pin it on a piece of clothing. A race belt makes the transition much easier for many racers who choose to keep their swim attire on for the rest of the race. They simply just buckle the race belt and are ready to go.
Race Belt to allow your child to wear their race number without having to pin it on a piece of clothing. A race belt makes the transition much easier for many racers who choose to keep their swim attire on for the rest of the race. They simply just buckle the race belt and are ready to go.
Flip Flops or Sandals for your athlete to wear prior to the race, after they've set up their gear in the transition area.
Flip Flops or Sandals for your athlete to wear prior to the race, after they've set up their gear in the transition area.
What to Expect on Race Day
What to Expect on Race Day
The best recommendation for a first-time triathlete is to arrive early. Most races will want you to check-in well before the race starts. Each race will have a set schedule of events, usually listed in the race information packet or on the race website.
The best recommendation for a first-time triathlete is to arrive early. Most races will want you to check-in well before the race starts. Each race will have a set schedule of events, usually listed in the race information packet or on the race website.
Most race organizers will ask you to pick up the race packet - usually contains things like your race number, timing chip, swim cap, and any race swag - a couple of days in advance of the race.
Most race organizers will ask you to pick up the race packet - usually contains things like your race number, timing chip, swim cap, and any race swag - a couple of days in advance of the race.
When you check in on race day, the race staff/volunteers will guide you and make sure you are ready to go. The race staff might body mark the athlete with their race number and age (they will use a marker to write on the athlete's arm and leg). Some races provide temporary race tattoos which you should put on early enough in case there are any issues. The race staff will direct you to transition and guide you on setting up your gear.
When you check in on race day, the race staff/volunteers will guide you and make sure you are ready to go. The race staff might body mark the athlete with their race number and age (they will use a marker to write on the athlete's arm and leg). Some races provide temporary race tattoos which you should put on early enough in case there are any issues. The race staff will direct you to transition and guide you on setting up your gear.
Most races allow one parent to assist the young athlete in setting up their gear in the transition area before the race. Help your child place their bike on the bike rack, layout their gear, and spend time figuring out where the key areas of transition – the entry and exit gates - are located. Go over how to walk the bike in, where the bike is to be left after the ride, and the direction they will leave transition so your athlete knows where to go. The transition area before the race is a great place to meet other young triathletes and their families.
Most races allow one parent to assist the young athlete in setting up their gear in the transition area before the race. Help your child place their bike on the bike rack, layout their gear, and spend time figuring out where the key areas of transition – the entry and exit gates - are located. Go over how to walk the bike in, where the bike is to be left after the ride, and the direction they will leave transition so your athlete knows where to go. The transition area before the race is a great place to meet other young triathletes and their families.
There is usually a race official - using a loudspeaker - who announces when competitors will need to line up for the swim. The "swim waves" (groupings of athletes) are typically organized by age group with the oldest starting first.
There is usually a race official - using a loudspeaker - who announces when competitors will need to line up for the swim. The "swim waves" (groupings of athletes) are typically organized by age group with the oldest starting first.
We recommend staying near the transition area and the finish line so you can cheer on your athlete as they come in between sections. Most races will have staff that will guide your child throughout the course.
We recommend staying near the transition area and the finish line so you can cheer on your athlete as they come in between sections. Most races will have staff that will guide your child throughout the course.
Post Race
Post Race
No matter how the race went, it is time to celebrate! Completing a triathlon is an incredible accomplishment. Stay for the award ceremony if there is one. Support the other young athletes. Hopefully, your athlete will be hooked and this will be the first race in a lifelong pursuit of triathlon.
No matter how the race went, it is time to celebrate! Completing a triathlon is an incredible accomplishment. Stay for the award ceremony if there is one. Support the other young athletes. Hopefully, your athlete will be hooked and this will be the first race in a lifelong pursuit of triathlon.
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