Triathlete memo

For cycling and running equipment and accessories.

Drop it off at the location corresponding to your race number in the transition area. Put your cycling and running equipment in it. During the swimming/cycling and cycling/running transitions, drop it off again at the location corresponding to your race number in the transition area (at the location or under your bike).

The clothes you will be wearing before and after the event can be dropped off at the luggage service before heading the start.

Read our swimming tips before you jump in at the deep end.

PREPARING FOR THE START

• Put on your neoprene suit if the water temperature is lower than 24 °C.
• Warm up with a light jog for 5 to 10 minutes to activate your muscles.
• Follow it up with joint rotations (neck, shoulders, hip, knees and ankles), a few squats and a few push-ups.
• Head to the start and get into the race from the bank.

TIPS

• Go to the front if you are a good swimmer. Remember not to go flat-out from the start of the race. It could cause you to run out of breath, slow down or even have to stop.
• If you are not a good swimmer, stay at the back or on the sides to avoid being "swarmed" by faster swimmers.
• Take it easy if this is your first triathlon! You will probably overtake many other competitors in the other two sectors.
• If you run into any kind of trouble in the swimming sector, raise your arms and/or hold onto the canoes/kayaks. Do not hesitate to shout. You can also turn onto your back. The suit will help you to stay afloat.
• Do a few kicks before getting out of the water to get your legs ready for the cycling sector.
• Do not forget to pick up a refreshment when leaving the water.

NEOPRENE SUIT

Using a neoprene suit is not allowed if the water temperature is higher than 24 °C. For safety reasons and enhanced buoyancy, you are strongly advised to use a suit if the temperature allows it.

Try swimming with your suit at least once before the competition. You will be more relaxed on the day of the race!

TIPS

• #1: If you are having trouble putting on your suit, put plastic bags on your feet or talc on your legs. It will make it easier to put on your suit.
• #2: Do not hesitate to apply anti-chafing cream to your neck and armpits.

Read our cycling tips before you go on a ride through Paris.

CYCLING CHECKLIST

• Refreshments (gels, bars, etc.): You can tape them to your bike using painter's tape or keep them in a satchel attached to the top tube.
• Basic repair kit: 1 tube, 2 tyre levers and a pump. Practise changing a tube before the race if you have never done so before.
• Helmet: Check your helmet (one that has already been involved in a crash no longer offers protection and should be replaced). The straps should be adjusted under the ears. The helmet should be well fastened, but not too tight. It should not wriggle around when you move your head.
• Hydration: Remember to drink every 10 minutes. A gel or energy bar can come in handy at the halfway point.

IMPORTANT

1. Wear your helmet throughout the sector.
2. Put your race number on your back.
3. Do not cross the centre line of the road.
4. In the event of a problem, wait for the broom wagon and warn the volunteers and motorbikes.

DRAFTING

The cycling sector of the Garmin Triathlon de Paris Île-de-France lets competitors engage in drafting. This technique, which is well-known among cyclists, saves energy, but it requires practice to ensure the safety of everyone involved.

Drafting involves riding in a group. Do not try to draft on the day of the race if you have never done so in training. The stress and lack of practice could cause you to fall and bring down other riders with you. Just stay on the right side of the road and let the groups overtake you. Stay alert even if you already have experience riding in a group. Keep your hands on your brakes at all times in case you need to change direction or slow down. Keep a watchful eye on the front of the group! Always overtake other riders on the left to avoid accidents.

If you see a road hazard (traffic cone, pothole, competitor riding slowly, etc.), make sure to warn others, especially if you are riding at the front of the group. Warning those behind you with a hand sign will help to prevent accidents.

TIPS 

• #1 Run with your shoes in your hands until you exit the bike enclosure and put them on right before starting the cycling sector.
• #2 Start with a small gear to get the bike going and avoid ill-timed chain drops.

Read our running tips before the start to make the most of the final part of the triathlon.

After dropping off your bicycle, remember to turn your race number belt around so that the race number is at the front.

TIPS

• As with cycling shoes, open your running shoes as much as possible so that you only need to slide your feet in. You can also put some talc in them to make them easier to put on, especially if you are running without socks.
• You can use speed laces to save time.
• Avoid starting the race too fast to prevent a side stitch. If you are a rookie, run at an easy pace for 1–2 km to get your legs used to the new effort. You can always accelerate later if you are feeling strong.
• Remember to eat and drink properly during the race, particularly in hot weather.

Enjoy the race and gaze at the landscapes from time to time. You are running through one of the most beautiful cities in the world!

Want to participate in a relay team of two or three people? Find out how to get organised.

RETRIEVAL OF RACE NUMBERS

We will hand you a chip, a wristband and two race numbers. The wristband is for swimmers only, while the race number should be placed on the back for cycling and on the front for running (safety pins provided).

All competitors, including those who fail to finish the event, are required to return the chip. Failure to do so will lead to a financial charge.

3-PERSON TEAM

Swimmer

• Attach the chip to your ankle and leave your regular clothes at the corresponding location in the bike enclosure.
• After the race, once at your location in the bike enclosure, hand the chip to the cyclist.
• Pick up your things and wait for your team at the finish.

Cyclist 

• Drop off your regular clothes (Finisher bag) at the relevant location in the transition area.
• Place your team's chip on your ankle.
• At the finish, drop off your bike and run to the exit of the transition area to meet your teammate and hand over the chip.
• Retrieve your Finisher bag.

Runner 

• Drop off your regular clothes at the specific location in the transition area or give them to your teammate when receiving the chip.
• Wait for your teammate at the corresponding location at the exit from the transition area.
• Place your team's chip on your ankle.