ETIQUETTE: The “Unwritten” Rules

The best thing you can do is make sure you attend the athlete briefing before your event (and actually listen to what they’re saying).

In some races this is mandatory, in others it’s just casually over a speaker an hour or so before the race. At the TTF, there is an Online Race Briefing Program that all athletes have to participate in, and In Person Race Briefings are also offered at various times during the Sports Expo. It is strongly encouraged that those new to the sport or those with questions attend an In Person Race Briefing.

For your own safety and for the consideration of all participants, pay attention and if you’re still unsure, ask an organizer or your rack mate.

  • Racking Your Bike – We’re all in this together so be considerate to those around you. Only bring what is essential.
  • “On Your Left” – this is a standard warning call from behind when another cyclist (or runner for that matter) is attempting to pass you. Move over gradually to your right (do not spontaneously jig and jive as sudden movements like that can cause more trouble for other competitors – just keep it smooth…) or better yet, if you know you are a slower rider, STAY ON THE RIGHT SIDE.
  • Drafting – this is not legal at the TTF, so stay at least 2-3 bike lengths back from the rider in front of you. If you are passing somebody, keep moving past them for another 2 bike lengths before looking over your shoulder and cutting back in front.
  • Litter / Loose Water Bottles – save your deposits for designated spots on the course. Nature and the rider behind you will thank you.
NUTRITION:  You Are What You Eat

So now that you’re burning all these extra calories, you can eat whatever you want right?

X – WRONG!

Remember this phrase: “Eat to train, NOT train to eat”.

What that means is your body requires proper fuel beforehand (good carbohydrates, ex. bananas, root vegetables, dates) to get the most out of your workouts.

Afterwards it needs the proper replenishment to help rebuild and repair muscles (lean proteins, ex. lean meats, fish, nuts, quinoa, black beans).

To complete this cycle, your last meal also sets you up for whatever the next day happens to hold. The net result is a well-balanced meal plan = quality workouts = improved performance = a better you!

This is it.

Once again there is not one set rule for all people. Try new and different foods while training to find what works for you. Or arrange a consultation with a nutritionist to develop your own unique plan.

Water: Thirst is actually the third indicator that you are dehydrated (behind urine colour and sweat rate – which is very hard to calculate accurately). Your best bet is to stay ahead of the game by DRINKING LOTS OF WATER even when you are not exercising. A good guideline is to drink 30ml of water per kg of bodyweight, per day! (This may even be more when working out in extreme weather.)

…………………………………….

My last piece of advice hopefully happens naturally.

This is supposed to be fun (don’t forget to smile for your finisher photo)!

Races are awesome, but enjoy the journey as much as the destination. Making multisport part of your every day lifestyle keeps you healthy, engages your mind and allows you to strive for new and more challenging goals.

There is nothing better as a coach than to hear an athlete say: “If you had asked me a year ago if I would ever be doing a triathlon I would have said you’re crazy. Now I can’t wait for the next one!”

By TRI-TRAIN Coach, Jason Hervey
(coachjas@tritrain.ca@tritraincanada)

 

Want to read the first part of this series? Head here.

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