COMMUNITY: Be prepared for bike leg

Editor's note: Jason Clark of Iowa City is a group exercise instructor at North Dodge Athletic Club and an active participant in the Eastern Iowa race scene, competing in runs, duathlons and triathlons.

By Jason Clark, community contributor

I had just finished the swim and to my surprise, I was the first one out of the water.

I ran up to the transition area, pulling off my goggles and swim cap as I went. I washed off my feet, pulled on my shoes and helmet and as I reached for my bike, I realized that my pedals were missing and I would be unable to continue.

The elation of being the first out of the water quickly turned to massive disappointment as I watched my competitors pass me by.

The feeling of relief I felt when I awoke was palpable. Although this was thankfully just a dream, it underscores the importance of being prepared.

Your first test of preparation will come as you enter the transition area after your swim. You will have been assigned a small piece of real estate to call your own and everything you will need for the race will have to fit within that footprint.

This also depends on the set up of the race. In some, there will be two different transition areas. This usually is the case for a race that is a point to point race such as the Crossroads Triathlon.

In your transition area there are a few things that I consider must haves. For the bike portion of the race, my bike, bike shoes and bike helmet are a must and for the run, my running shoes and usually a hat or visor.

I have, however, never been to a race with only those items. Additionally, I bring a couple of towels (one to dry off with, and one to sit on), an extra water bottle to clean sand, grass, etc. off my feet after the swim and socks, sunglasses, anti-chafe cream, my running belt and any nutrition items I might need.

Each person has their own preferences. For example, in shorter races, many athletes don't even bother with socks since it takes precious seconds to put them on. Personally, I find taking the extra time to put on socks makes me slows down just enough to ensure that I don't overlook anything and it provides me with comfort. Racing is hard enough without blisters.

As you transition from the swim to the bike, you want to make sure you are considerate of the people around you. Keep your personal items close to ensure your fellow competitors can get to their gear.

As transitions are part of the race, it helps to practice them beforehand. Once you are ready, grab your bike and either walk or run it out of the transition area. Race volunteers will let you know when you are allowed to mount your bike. You may notice some racers running out of the transition area in bare feet. They are doing a running bike mount in which they run alongside their bike and jump on once they hit the mount line. They then put their feet in their shoes (which already are clipped onto their pedals) on the fly.

For your first triathlon, this is not a good idea unless you have practiced and feel comfortable with the technique. It is always better to take extra time in transition and the bike mount to ensure that you do it error free.

Once you are out on the bike course, there are a couple of important items.

First, drafting is illegal under USAT rules. You must stay at least 2-3 bike lengths behind the rider in front of you. You may close that gap if you are passing, but must complete the pass within 15 seconds or fall back out of the drafting zone (technically, a box six feet wide and 21 feet long around each biker). Violations of this rule may result in a time penalty. Individual races also may have rules they set for your safety that must be followed.

Secondly, watch out for vehicular traffic and road hazards. Most bike courses are open to vehicle traffic, so you will need to make sure you are following all traffic rules and cynically, don't trust any cars. Most accidents on the bike course are due to road hazards (loose gravel on corners, deep grooves in the concrete, rumble strips, etc.), so be alert. If possible, either ride or drive the bike course before the race to familiarize yourself with any potential hazards.

You will notice many different kinds of bikes on the course. Some look like they were left out all winter while others look like they belong on a NASCAR track. Triathlon bikes range in price from $1,500 to more than $15,000. You do not need a triathlon specific bike to race in a triathlon. I rode my 1997 aluminum framed Trek mountain bike in my first race and finished before many of the riders with their tri-specific bikes.

That is not to say that your equipment is not important. I found the next year, after the purchase of my tri bike, my time dropped significantly without any significant changes in my training schedule. If, after your first race, you are bitten by the tri bug, consider doing the dishes, doing the laundry, mowing the lawn or whatever your significant other normally does for an extended period of time in order to build up some good will before you broach the subject of buying a new bike. Once you get the green light, take your time and do the research to find the bike that is right for you.

There are a lot of bike shops around, but the three I recommend in the area are World of Bikes (Iowa City), Northtowne Cycling and Fitness (Cedar Rapids) and Healthy Habits (Bettendorf). Make sure you are fitted properly for your bike. A good fit will enable you to get the most out your new bike's triathlon-specific geometry. A poor fit will give you a sore back, sore knees and sore shoulders.

Cycling is my favorite part of the race so I tend to push as hard as I can, but that isn't always a good idea. Remember, you still have to run. Make sure to leave a little in the tank so that you can finish the race.

The bike leg is the preferred part of the race to rehydrate and refuel. In short races, water generally is all you will need but as you start racing longer distances, nutrition becomes a very important factor in the race.

In the last half-mile or so, start to mentally prepare yourself to transition to the run. As you approach the end of the bike leg, volunteers will be there to instruct you where to dismount so that you don't go charging into the transition area with your bike. Once you get off your bike, run to your gear and get ready for the run.

Most importantly, always remember that this is not only supposed to be challenging, but it is supposed to be fun, too.

• Next month, Jason will explore the running portion of the triathlon.