firmus energy City of Derry Triathlon | F.A.Q - firmus energy City of Derry Triathlon
firmus energy city of Derry triathlon will take place on 19th June 2016 in Derry~Londonderry. The sprint triathlon encompasses a 750m swim, 5km run and 20km cycle.
firmus energy City of Derry Triathlon 2016, North West Tri club, Tri Derry~Londonderry, Northern Ireland Triathlon, Sports event, Sprint Triathlon, Triathlon Ireland, 19th June 2015
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F.A.Q

2016 FINAL RACE BRIEFING DOCUMENT

https://drive.google.com/file/d/0ByCvyvkFuJ_wcnVHLUZJWE5hOTQ/view

HOW MUCH DOES IT COST TO ENTER THE MAIN TRIATHLON?

The price to enter the race is €50.00 then rising to €60 – Now Open on www.triathlonireland.com

WHAT EQUIPMENT DO I NEED?

For the swim it’s simple
Wetsuit – (Compulsory a swimming wetsuit makes it’s easier to swim)
Goggles – a good pair of goggles suitable for open water swimming.
Swim Cap – on the day you will be given a swim cap but most people use 2 swim caps
For the Bike Section bit more stuff
For the swim it’s simple
Wetsuit – (Compulsory a swimming wetsuit makes it’s easier to swim)
Goggles – a good pair of goggles suitable for open water swimming.
Swim Cap – on the day you will be given a swim cap but most people use 2 swim caps
For the Bike Section bit more stuff
Bike- doesn’t have to be a Time Trial (TT) bike it can be any type of bicycle providing its road worthy.
Helmet – no Helmet no Race, you will not be allowed onto the bike course if you don’t have a helmet on your head.
Pump and spare tube – this is not essential but in case of emergency you don’t want your race to end because of a puncture.
Race Belt or Race Number pinned to your cycling top. Your race number must be shown at all times on your back during the cycle. If your race number is not showing leaving transition you may not be allowed onto the race course. Glasses- again not essential but most people use them as on the bike you can be travelling quite fast and if you get any dirt into your eye is can be quite painfulSocks? Personal choice it’s up to you.
For the Run Section, this is the simplest equipment wise.
Trainers- if you not wearing them already put them on now, as it easier to run with them on than your bear feet.
Race Belt or Race Number pinned to your running top. Your race number must be shown at all times on your front during the run. If your race number is not showing leaving transition you may not be allowed onto the race course.
Socks? Personal choice it’s up to you.

ABOUT THE COURSE

The race starts with a 750mtr supervised open water Swim in the river foyle.
After Transition 1 (out of your wetsuit and into your cycling gear) it’s a 2 lap Bike (20 Kms closed road) along the Quay, over the Craigavon bridge, up the Limavady road, across the Foyle bridge, down the Culmore road, up the Strand road.
After Transition 2 (out of the cycling gear and into the running shoes) it’s a 5Kms Run up along the quay, over the peace bridge, along the green way, turn around and straight back across the finish line.

SWIM COURSE (750 METRES)

• Start in the water outside the Sainburys. • Swim in the direction of the Foyle Bridge.
• Turn Right into the marina.
• Continue to Swim in the direction of the Council offices.
• The Swim Finish/Exit is behind the Council Offices on the wooden pontoon.
• Swim Route once, then up the pontoon into Transition change into you cycling gear and away you GO..

BIKE COURSE (20 KMS)

• 20Km start and finish at transition
• DCC carpark to Craigavon bridge over the top deck turn left.
• Keep left on A2 (Limavady and Clooney Road)
• Turn left at Caw roundabout and onto Foyle Bridge.
• Continue over the Foyle bridge to Culmore road roundabout.
• Take the slip lane left.
• Straight on Culmore Road and strand road returning to transition.
• Cycle route Twice.

RUN COURSE (5 KM)

• 5Km start and finish at transition• Council carpark to opposite foyleside east car park entrance via cycle path.• Turn where the walkers path and cycle path split .• Return via walkers path and go over the peace bridge.• Turn right coming off the peace bridge and continue along the greenway until turnpoint.• Turn around continue back along the greenway, over the peace bridge and turn right.• Return to transition & Finish• Run Route once

IT’S MY FIRST TRIATHLON WHAT TRAINING SHOULD I DO.

Although the thought of it may be terrifying a triathlon needn’t be quite so tough! Your first triathlon needn’t be such an arduous feat. Following a beginners training plan will give you the confidence and the endurance to help you through your event.
The triathlon consists of a swim, bike and run. Three disciplines to test every ounce of endurance and
mental toughness. A triathlon is not that hard to prepare for. A “Sprint” distance triathlon is popular as a first initiation into triathlon.lock. Click edit button to change this text.

THE SWIM

Any stroke will do but front crawl is the most efficient and often the fastest. It is not recommended that you use back stroke as you are likely to be hauled out of the water as lying on your back with your arm in the air is a sign that you want help.
Your training sessions should try to make the distance that you are going to compete. For a sprint distance this is 750m. Don’t worry if you can’t complete the distance just yet. Make a note of how far you can swim and the time that it takes you. The next time that you swim aim to swim a little further and longer. By doing this regularly you will soon find that your swimming improves. The secret to swimming is to relax and not to rush your stroke. Try to go slower and perfect your technique rather than trying to be as fast as you can as this often leads to bad habits. It will help you as you emerge from the water also. If you are too exhausted after the swim you will not perform well on the bike or the run.
Most open water Triathlons require a wetsuit to be worn. This may feel strange but it can help your swim. Wetsuits help buoyancy and can aid your confidence. It is recommended that you try the wetsuit before the day of the event as they can feel tight and restrict your breathing. Swimming should be done as often as possible in your weekly training schedule.
These 3 swim sessions should help with your swimming:
If you are not very confident in the water keep the distances you swim short.
1.Swim 4 – 8 lengths easy any stroke to warm up, then swim three lengths (75m), 10 X, allow 30 seconds rest between each. If you can’t manage 10 do 5. If you are still able to do some more swimming try 20 X 25m (1 length) do every other one hard/easy.
2.Swim 4 – 8 lengths easy any stroke to warm up, 5 X 50m/100m (2 lengths/4 lengths) with 30 seconds rest and 1 minute rest respectively. If you feel you can do more take it up to 10 X 50/100.
3.Long swim – swim continuous for 20 minutes. Count how many lengths you manage to do and work out the
distance you have covered. If it is not the distance of the race aim to improve by 2 lengths per week until you have covered 200m more than the race distanceext block. Click edit button to change this text.

THE BIKE SECTION.

This is the longest discipline of the three and many fun Triathletes often neglect to give adequate attention to it. The most important feature of the bike leg is the bike itself. Make sure that the bike has had a recent service and is in good working order. Something simple like the gears working can make a huge difference to your enjoyment and speed.
Make sure you look at the tyres and test to see if they are rock hard. The higher the pressure in your tyres the more likely you are to avoid punctures and the faster you will go due to less rolling resistance. Make sure that the brakes work well.
You must wear a helmet during the bike section of a triathlon so make sure that you helmet is comfortable and tight fitting.
It is not essential to have proper cycle shoes with special pedals although this will help your speed immensely. However, if you are not used to them they can seem tricky at first. My advice is that you get toe cages for your pedals and cycle in trainers. This way you will be able to get your feet in and out easily and have the ability to go harder up any hills.
If you are not very confident in the water keep the distances you swim short.
The bike is all about how much mileage you do. Spinning classes are great for building up your strength and stamina.Otherwise just spending time on your bike will help you get fitter. I recommend that you either cycle to work once to twice per week if possible or go for two to three rides per week of up to one hour. If you enjoy cycling and want to do more then make sure that you allow an easy day or day off between cycles. Cycling shorts are a worthwhile investment (prevent sore BUM).
If you are feeling more confident on a bike you could try an interval session during one of your rides. Find a stretch that is 1 minute long and sprint at the end of the minute allow 2 minutes easy spinning before repeating a further 5 times. Allow 10 minutes more cycling and repeat the set again.

THE RUN SECTION.

This is traditionally the easiest discipline of the three but after a swim and a bike the run becomes a little trickier. Your legs feel numb and don’t seem to respond to what you are telling them to do. It is important that you get the strength in for the run during your training. Long steady runs at a pace that you can talk in full conversation are actually very good for developing leg strength. If the furthest you have run is up the stairs or to the bus then build your running mileage up gradually. Start with walking for one minute and jogging for one minute. Every week try to increase the time that you do for this session. If you are more confident about your running ability then run continuous for 30 – 45 minutes. You could also try intervals. Jog for one minute and run hard for one minute and repeat until you have completed 30 minutes.
Hill training. Although hills may seem like hard work they make your running far more efficient and add strength to your legs. Find a short hill about 20 – 40 seconds and run up it as hard as you can. Have a breather at the top and jog down. Repeat 4 – 10 times.
You should also try to practice running after you have been cycling or combining cycles with runs. This will help get you used to running after the bike leg and will provide you with a great workout. One of my favourite sessions is run for 10 minutes and cycle for 20 minutes X 3. This will give you 1 ½ hours of exercise. You could of course make this much less. i.e. run for 5 minutes, cycle for 10 X 4. The key is that you change from bike to run as quickly as you can. Make sure that you allow two days recovery before running or cycling again after the combined bike and run sessions.ext block.

WHERE CAN I STAY?

There are quite a few hotels / motels / B&B’s in and around the city. We would like to recommend our partner hotel the City Hotel (www.cityhotelderry.com) which is situated on the bike and run course, closest to the start / finish line and is the location for the post-race refreshments and awards ceremony. The best place to look for alternative accommodation would be http://www.derryvisitor.com/. In addition to accommodation the derry visitor site also has listed various events in and around the city that your family might find interesting while you are racing or just use your internet search engine. As we engage with more accommodation options we will be posting them here on this site.