When I join Tri It For Life, am I automatically registered for Ramblin' Rose race?
No, You MUST register separately for the Ramblin' Rose race at www.ramblinroseevents.com. If you are a new athlete, you must be registered for the Raleigh, South Charlotte or Charlotte (Huntersville) Ramblin' Rose race to participate in Tri It For Life.
This is my first race; for which category should I sign up?
Many people choose to sign up as a Novice (generally for those in their first year participating in triathlons). You can sign up by Age group or as an Athena (for women over 150 pounds).
When should I register for the Ramblin' Rose?
Registration typically opens in December. There are several advantages to signing up early. First, you will make sure you get into the race before the race fills up and closes. Second, the price goes up as the race date approaches. Finally, registering for the race means you have made the commitment to do it!
How much does it cost to register for the Ramblin' Rose race?
It depends on when you sign up, as well as USAT and processing fees. To be safe, budget for at least $95.
Do I need to know how to swim when I join Tri It For Life?
No. Tri It For Life offers swimming training sessions where Mentors work with the Athletes to teach the fundamentals of swimming in a triathlon. Swim training is for all levels of Athletes - from bubble blowers to intermediate swimmers. Swim lessons are mostly free-style swimming. You will be taught how to take strokes and how to breathe while swimming.
What do I need to bring to swim training sessions?
Bring your bathing suit or wear it with a cover up. Bring a towel, goggles, and swim cap. Most women also bring a gym bag with toiletries and dry clothes to change into after the training session. Showers and dressing rooms are available.
When are the swim training sessions?
Training sessions are held at various pools in your training area. A schedule of training sessions will be made available to members.
How deep is the Pool?
The depth differs depending on the pool where the practice session is held. The range is from 4 feet to 18 feet. At the Ramblin Rose race, the pool depth is from 6 feet to 17 feet. Lifeguards are available at all training sessions and on the day of the event.
Will I swim in a lane by myself?
No, at both practice sessions and the Ramblin' Rose, multiple people share lanes.
What is a lane/length and what is a lap?
Pools are normally divided by 25 yards or by 50 yards. A lane or length counts as swimming down the lane once. A lap is considered swimming down the lane and back to the starting point. In a Ramblin' Rose race, you will swim 250 yards. The pool is divided in 25-yard increments; therefore, you will swim 10 lengths or 5 laps.
Should I eat before I swim?
You should eat at least 1 hour before swimming. You should bring water or a hydrating drink to have after the swim session.
Do I need to buy a bike to participate in a triathlon?
You will definitely need a bike for your training and for the actual event, but wait and see how you feel about cycling before investing in a new bike. There may be opportunities to borrow a bike or purchase a good used bike once you determine how much you enjoy the cycling aspect of the sport. There are many different types of bikes so before you make a purchase, we will be glad to advise you on what is appropriate.
What other equipment do I need for cycling besides a bike?
You will need a helmet, sunglasses and a water bottle with a hydrating drink. Your bike should have a ‘cage’ to hold a water bottle. If not, you can get one at any local bike store. You should also have a spare tube for your bike in case of a flat tire. We also highly recommend cycle gloves and padded shorts.
What do I do before each ride?
Check the air pressure in your tires. The maximum air pressure rating is listed on the tires inside wall. Put your bike in the gear that is easiest to start riding the bike. Make sure your bike helmet is on correctly and fastened. Always stretch before and after your bike ride.
Where should I start riding once I have cycling equipment?
Novice riders should begin riding in safe neighborhoods, county parks, or business parks. Tri It For Life will hold cycle training sessions on less traveled roads or in business parks before taking you on busier roads. At Ramblin' Rose events, you will ride approximately nine miles on the road.
I am not a runner. Can I walk instead of run during the triathlon?
Absolutely, many people will walk or jog with walk breaks during the triathlon. Some people will run the entire distance. All levels of athletes are welcome.
I want to start jogging but I have never run before. How do I begin?
After you are checked out by a doctor and cleared for exercise, start by working out with 20-30 minutes of walking each day. After you have a baseline of fitness, begin jogging 30 seconds and then walking 2 minutes. Over time, increase the amount of time you are jogging and decrease walking. Experiment with what works for you. Try to work up to 30-45 minutes of walk/jogging. Work your way up to 5 minutes of jogging and then 1 minute of walking.
Do I really need to get running shoes that are professionally fitted at the running store or will my tennis shoes be okay?
Yes, be sure to have yourself professionally fitted at the local running or triathlete store. You will be asked to walk/run on the treadmill or in front of a staff member so they can assess you. Your running shoes are one of the most important pieces of equipment. Be prepared to spend $70-$100 or more on a solid pair of running shoes from a running or triathlete store. It is worth every extra penny to be professionally fitted so that you can avoid injury. Do not cheap out on your running shoes.
I am a plus size woman. Where can I get a good bra and training clothes that fit me?
There are many options from large box retailers to running specialty stores. In addition, there are several online options and catalog for plus sized women. You might want to ask other athletes what has worked for them and what has not before making purchases. Do some research; purchase one item to see if you like it before dropping tons of money into the gear.
How do I prevent chafing during exercise?
Several products exist to prevent chafing. You may want to try Vaseline and or talc. Many of our athletes use Body Glide that is available for purchase at any local running, sporting or triathlete store.
How do I prepare for the race?
With Tri It For Life, you will have gone through at least one transition clinic prior to the race. In the Transition Clinic, you will receive a list of necessary gear (items) you must bring to the race. The night before, you will check the gear list a couple of times to ensure you have all the items and are prepared for the race.
One item YOU MUST have for the race is a licensed photo id. No ID – NO RACE. There are no exceptions to this rule.
The second most important thing is to get a good night’s sleep. You have trained and prepared for the race and now it is time to rest.
What do I wear to the race?
You will arrive early in the morning for the race. Most athletes will wear their Tri-suit or swimsuit with other clothing over the suit to stay warm.
What time should I arrive at the race?
No later than 6:30 a.m.
What happens when I get to the race?
Have you previously picked up your race packet? If not, immediately go and pick up your race packet? YOU MUST HAVE A PHOTO ID. Then take your tri gear to the transition area. Rack your bike and begin setting up your transition area. You will be given three numbers in the race packet. One goes on the bike, one on the helmet, and one for the race belt. Tri It For Life Mentors will be there to assist you with putting the numbers on the gear.
Once the transition area is set up, take your belt number and go to get your timing chip. You must have your race number with you. Look for the Timing-Chip pickup area. The timing chip goes on your left ankle. Set Up Events provides you with the ankle bracelet.
After you get your timing chip, go to get your body marked with your number. You will be marked on both sides of your arms, and the front (quad) side of one leg and the calves of both legs.
Will someone be there to help me with my bike if I need help?
Yes, bike support is available. It is probably a good idea to have them check the air pressure in your tires.
What is a transition area?
You place all your gear you will use during the race in a large secured area called the transition area. You will have a designated space in the transition area based on your race number. There is no shelter in this area. You will proceed from Swimming to the Transition area to get on your bike. This is called T-1 (transition 1). You will return from the bike ride to re-rack your bike and start the running event. This is called T-2 (transition 2). You will return to the transition area to get all your gear once the event is over.
Can my family come into the transition area to help me set up?
No. Family members and other guest are not allowed in the transition area.
Can I change clothes in the Transition area?
No, You can remove your outerwear (over your swim or tri suit) but there is no place to change clothes. If you need to put on shorts and/or a T-shirt for the bike and run portion, you can put them on in the transition area.
What do I eat before the race?
Each athlete will have different nutritional requirements and these requirements depend on a couple of different things. Most importantly, your nutrition guidelines depend on when you actually swim. Even if the race starts at 8:00 a.m., your swim time might not be until 1 – 1.5 hours later. Swim times will be posted the night before the race so you will know when to eat. Bring food with you to the race if you need to eat before the race.
It is best to try different foods before you practice swimming during the swim training periods. Remember, you should eat at least 1 hour before swimming. Consider what you would normally eat. Does it last through the swim period? Is it too heavy? The day of the race, you will need to eat for swimming, cycling, and running. It may be that you will want to have a small snack in the transition area to grab before cycling and running.
An important note: Do NOT change eating your normal foods the day before or day of the race. You do not want to risk having an upset stomach that could possibly prevent you from doing the race.
How much water should I drink?
Water if very important and you should try to consume at least 8-10 glasses of water each day. Carry water or some type of exercise drink on your bicycle. Making sure you are hydrated is very important. Make sure you do not buy health drinks that are heavy in sugar as that would be counter-productive to your exercise regiment.
What should I be eating as I am training?
Be sure to eat a variety of fruits and vegetables as well as complex carbohydrates (whole grains) and lean proteins (chicken & turkey).