IronGear Sports Rio Salado Triathlon - Olympic Course : Official Thread

I don't recall seeing anything about this...

since the race is on Saturday, are we just racking bikes that morning? No Friday drop-off?

Any idea if it is an open transition, or will they have numbers marked for us on where to rack?

Congratulations. Let us know if we can help with anything. There is a lot of knowledge on these boards.

Will do thanks! Well, I am curious about nutrition (i.e. when is the best time to eat during the race, and how much of this food do I need to carry with me?).

Any etiquette tips? This is actually my first event period.

how much food depends on you and your needs. best time to consume calories is on the bike.

don't try anything new on race day that you haven't been training with. if you haven't been training with taking food or gels, then start now.

Depending on the distance (sprint vs. Oly) you may not need much nutirition at all.  For a sprint (13mi ride), you could likely get by with a single gel, shot blok or clif bar.  Double that for an Oly.  Obviously you will not take any nutrition on the swim, so pack it away on your bike.

Once on the run, again this depends on distance.  the 5K (sprint) you could get away with nothing or a single gel, supplemented by liquids given at the aid station(s).  For the 10K on the Olympic distance, you could probably get away with a single gel as well, and supplement with liquids.  It really all depends how you train for these and what your body needs and is used to.

Personally, for the Oly, I would use a single shot blok, and nothing but liquids on the run - but that is how I train and what my body is prepared for.

Best of luck - Red Rock puts on a great event, and Rio was a blast last year.  Just have fun, and catch the addiction!

Just have fun, smile and make friends.  Most of the tri 'community' are great people who are helpful, fun and supportive.  If you are slower than others, try to almost always stay right to let the faster athletes pass.  As long as you are not blatantly blocking anyone who is faster, the roads are fair game. 

Always thank the volunteers - they have a tougher job than anyone and make your experience a whole lot better than having to do everything on your own.

In transition, do not be too sloppy - things get tight in there, and everyone needs to be cognizant of other athletes needed space.

If you are not a fast swimmer, DO NOT get up to the front left of your wave at the start.  You will get swam over, kicked, and hit as the faster swimmers pummel you when they go by (most accidentally).  Start in the back right to let all the fast swimmers take off, then you can move close left to the buoys if you choose.

I cannot say it enough......HAVE FUN!  Your body will go through pains, cramps, and other oddities that it is not used to - just know this is temporary, that the end is near, and that you will feel no pain as you cross the finish line.  Triathlons take physical and mental effort - if you are not having fun then what is the point?

Dude.....how did you manage to do THAT to yourself?

Mint Julep then?  The Kentucky Derby is running this day too.

Oh you know, laid the bike down on Thompson Peak last week and voila.  

Oh man, that totally stinks.  Rest easy and recover - it is a long season and you will have plenty of racing to still to come!

It will be good to see you back out there Adela!

In all honesty you (people in general) really don't need to take in any nutrition during an OLY or sprint. You'll race off what you consume for breakfast that morning and your stored glycogen. You should be able to get by just fine with water or some sports drink at most. People tend to take in way too much during OLY's and sprints and it's really not necessary. 

For Marquee I took a gel with me on the bike with the intention of taking it after the turnaround but I didn't. On the run I only took in water. That morning I had two pieces of toast with PB and jam with a cup of coffee. I took a gel before the swim start and that was sufficient for the OLY distance.  

Rio is out.  Ortho said at least 6 weeks until I'm able to get back into the pool with anything but breast stroke.  Numerous friends racing so I'll either be there cheering on or vol-one-teering again.

LOL, I didn't say "you people". I said "you (people in general)". My intention wasn't to be mean or an anti-nutritionite (even though eating is cheating).