Top 10 Tips for Your First Triathlon

What happens during a triathlon when you find yourself surrounded by hundreds of other flailing bodies during the swim? What if you get a flat tire on the bike? Or feel like your legs are about to give out on the run?

You learn to deal with these things ahead of time said triathlon coach and co-founder of Chicago Endurance Sports, Mike Norman, who has been coaching athletes for 11 years.

Just like training properly, eating right and hydrating, Norman said preparation for any race -- especially a triathlon -- is key. Even little things like knowing what type of shoelaces to use and when to put on your sunglasses can make a difference in your results on race day.

Norman said the biggest mistakes athletes make in a triathlon include going out too fast in the swim and the bike (only to have nothing left for the run), not getting enough group training experience and not being as efficient as possible in all three sports.

Norman, a three-time Ironman (including the World Championships in Hawaii) and finisher of more than 40 other triathlons, shares his top 10 insider tips so you can have your best triathlon:

1. Practice the transitions. Scope out the transition area ahead of time. Practice laying out your items and moving quickly from the swim to the bike and the bike to the run.

2. Scout out the race site prior to race day. Get into the water and swim the course if you can, then bike or drive the bike and run course. Knowing where the turnarounds, hills and landmarks are can help you relax on race day.

3. Don't stand around in the transition area. Put your visor, race belt and sunglasses on while running.

4. Keep your transition area simple. The fewer items you bring, the less time you will spend there. Skip the water bin to wash your feet and have your nutrition and hydration items already on your bike.

5. Practice bricks (bike to run) every week. Teach your legs how to respond when getting off the bike and beginning a run. Mentally, you will learn that within minutes, your "running legs" will come back.

6. Don't change clothes. Get triathlon-specific apparel that can be worn during the swim, bike and run. "Trying to pull anything on over a wet body is almost impossible," said Norman.

7. Use toggle shoelaces. The beauty with these laces is that they don't need to be tied and knotted -- just pull the cord and you're ready to run.

8. Practice how to drink on the bike. If it's a longer race, learn how to eat on the bike too.

9. Have a checklist for race morning. From water bottles, to swim goggles to towels and two pairs of shoes, there are a lot of items necessary. Get a good checklist ahead of time so you don't forget anything -- like your helmet which would disqualify you.

10. Learn how to change a flat tire. It happens. Knowing how to change a tire can make the difference between finishing a race or not.

"Think of everything that could go wrong and then learn how to deal with it ahead of time," Norman said.

The other big factor is to get comfortable being in a pack of people -- especially for the swim. "In my experience, 75 percent of people are afraid of being in open water with a lot of other swimmers and possibly getting kicked," said Norman. "So, get a group and go out there and practice."

Same thing for biking, he said. "Learn how to get comfortable riding with others because you'll be surrounded on race day."

A practice race is also a good way to learn. "Don't put all your eggs in one basket," advised Norman. "Pick a race before your 'goal race' simply to learn and get experience."

"And lastly, whatever you do," said Norman, "don't try anything new on race day. Stick with your plan and then just go out there and have fun with it."

Want more great tips? Try training like this Olympic swimmer.