LOMBOK INTERNATIONAL TRIATHLON 2009

1. What shall I wear for the event?
a) Generally triathletes do the swim, bike and the run in the same piece of clothing. Suit’s that are specifically designed for triathlons (Tri suits) can be purchased at most bike and triathlon retailers. These suits are tight fitting to allow for added comfort (and efficiency) in the swim, bike and run sections. They also contain sponge in the crotch to allow for a more comfortable bike ride. These can come in either one piece or two piece, it is personal choice as to which type you choose.

b) Women may also choose to wear a regular sports swim suit throughout the race but you should make sure it has sufficient support (bikinis not recommended!). This option will not be as comfortable as a tri suit as it does not have the sponge in the crotch for the bike section.

c) The alternative is to use more mainstream sport wear (that you may already have) during your triathlon. E.g. start off in your swim suit, then put on (cycling) shorts and a sport top over your swim suit for the bike and run section. Choose snug fitting shorts and shirt for better comfort. This option will cost you a bit more time in transition and is less comfortable than a Tri-suit.
TIP: Put vaseline to prevent chafing.

2. Where do I put my race number?
A race number with safety pins will be supplied in the race pack (given to you at race registration the day before the event). You have to wear a race number on the back of your apparel during the cycle section and on the front during the run section. (No race number required during the swim. Your race number will be written on your arms and legs before the race.)

a) A race belt is the most convenient means of wearing your race number. A race belt is a piece of elastic with a strap that carries your race number and fits around your waist when you race. The benefits of wearing a race belt are that:

• You don’t have to pierce your race suit with pins
• You can put your race belt on quickly after the swim
• You only have to wear one number. A race belt allows you to twist the number around from the front to the back when you have finished the bike section and start the run section. (You have to wear a race number on the back of your apparel during the cycle section and on the front during the run section).

Race belts will be for sale at the race venue.

b) Alternatively you can create your own race belt with shoe laces or elastics (e.g. from old underwear). Or just pin the race numbers on the back and front of your shirt before the race. This option will cost you a bit more time in transition and is less comfortable than a Tri-suit.

3. Where do I leave my cycling and running gear during the swim?
Every triathlon event has a transition area and so do we. This is the area where you should keep your bicycle, running shoes, and other required gear for your race. Every participant has a designated spot on a bike rack. Look for a label with your race number on the bike rack. Only participants are allowed in the transition area.

4. Is there anywhere to get changed between events?
As mentioned in point 1, if you wear a Tri suit there is no need to get changed, except for maybe your shoes and hat. All the changing between events should take place in the transition area (this is an enclosed area where competitors keep their bike, running shoes etc). Any additional clothing should be put on over your swim suit. Nudity in the transition area is an offence and will result in automatic disqualification.

5. How should I pace myself?
This is a very difficult question to answer, as different people varying over different fitness levels need to pace themselves accordingly. For example a fit individual who could complete an Olympic distance triathlon in under 2hrs can race at a higher intensity than an individual taking around 3hrs to complete the race (the second individual is racing for 50% longer!). The best strategy to advise is to set off conservatively and gradually build into the race. It is better to realise you have plenty left in the tank as you start the run section, than set off too hard in the swim and then spend the rest of the race struggling to finish.

6. What should I wear in the swim?

• A swim or tri suit (compulsory)
• The swim cap provided in your race pack (compulsory)
• Swim goggles are advisable
• Sun block is advisable

7. What if I have difficulty during the swim section?
The swim section will be fully manned by a trained water safety team. If you get into difficulty in the swim, roll onto your back and hold your arm in the air. A member of the swim safety team will be there to assist you.

8. What if I can’t finish the swim section?
If you are unable to finish the swim section you will be disqualified from the race. Though we do still allow you to finish the bike and run sections.

9. Where is the best place to position myself on the swim start?
The first turn in the swim is a right hand turn. Therefore weaker swimmers should position themselves toward the left at the swim start. This will prevent weaker swimmers being caught up amongst the majority of the field as it moves over toward the right to go around the first swim buoy. By starting on the inside (= right side) you will run the risk of getting “sandwiched” by other swimmers from the left hand side as they move across to the first right hand turn.

10. Can I swim breast stroke?
Breast stroke (and any other swim stroke) is allowed during the event. However freestyle is a much more efficient stroke and recommended

11. What should I wear on the bike?

• Cycling helmet (compulsory). The helmet must be fastened BEFORE you take your bike from the bike rack in the transition area and unfastened AFTER you put your bike back on the bike rack in transition.
• A (cycling) shirt/top or tri suit that covers the upper body (You are not allowed to race bare torso.)
• A cycling short or tri suit gives most comfort on the bike section. The less comfortable alternative would be to complete the bike section in your swimming trunk and/or running shorts.
• (Cycling) shoes.
• Your race number on the back of your apparel (compulsory)
• Sunglasses are advisable

12. What kind of bike should I ride?
a) The bike course is on smooth tarmac roads. Therefore a triathlon or road bike is the fastest and most efficient option, due to reduced rolling resistance of the small tyres and reduced wind resistance of the aerodynamic bike position.

b) Alternatively you could use a mountain or hybrid bike. It is recommended that you put slick tyres on your mountain or hybrid bike. This significantly reduces the rolling resistance and will make the cycle sections much faster and more efficient.

13. Can I rent a bike?
We advise you to bring your own bike or the bike that you have trained on. However you can rent a mountain bike. Send us an email if you are interested in renting a mountain bike: lomboktriathlon@tribob.com

14. Are the roads of the race course closed?
Yes the roads of the race course will be closed and manned by police and marshals. However it is still compulsory to obey the rules of the road during the cycle section of the race.

15. What if I have a mechanical problem during the bike section?
Once the race has started, no outside assistance is allowed, therefore you must try to fix the problem yourself. It is recommended you learn to mend a puncture before the event and take the appropriate tools to fix a puncture during the bike section.

16. What should I wear on the run?

• Your race number on the front of your apparel (compulsory)
• Running shoes
• A shirt, top or tri suit that covers the upper body (You are not allowed to race bare torso.)
• Sunglasses are advisable
• A sun hat or visor is advisable

17. Am I allowed to walk some of the run section?
Walking is allowed during the run section. However be aware of other competitors running on the course who may wish to overtake you.

18. When and what should I eat the morning of the event?
Try to consume your last meal 2 hours before the event start. This meal should contain carbohydrates (carbohydrates can be found in food such as potatoes, pasta, bread, cereals and pancakes). Try not to eat anythingyou have never eaten before exercising or on the morning of a race. You never know how your stomach reacts when you begin to race.

19. When and what should I drink before the event?
It is important that you ensure you stay well hydrated the days leading up to the event. Drink sufficient water, juices and isotonic sport drinks. In case you can’t get your hands on isotonic drinks (they are not widely available in Vietnam), we advise you to add 5mgr (a pinch) of salt to a liter of your juicy drinks to maintain sufficient electrolyte levels.

20. How much fluid should I drink during the event?

Hydration is essential in the hot conditions that will be evident in Lombok.

• Start well hydrated on your race.
• Ensure you have at least two full 700ml drink bottles on your bike to stay hydrated during the bike section. This should be sports drink and not just plain water.
• Use every opportunity in the race to take drinks from the drink stations on the bike and run course.
• water bottles on the 24km mark of the bike course.
• Gatorade, water and cold sponges every 1.5-2km on the run course.

Gatorade and most other sports drinks contain the appropriate levels of electrolytes (magnesium, potassium and sodium), these are essential minerals released in sweat and prevent cramps. Therefore it is imperative you ingest them in your sports drinks during the race.
Tip: practice drinking during exercise in your training sessions

21. Should I eat during my race?
Yes. The human body during strenuous endurance exercise needs 40-50g of carbohydrate per hour. Try to consume around this amount during the event to ensure you don’t run out of energy! The easiest way to take in carbohydrates is through your sports drink. Some sport drinks contain already 8% carbohydrate. In addition it is worth carrying some energy gels or bars in your pocket during your race for when you feel you are running out of energy. Tip: practice eating during exercise in your training sessions.