Planning 
Alvin Ong, a veteran of triathlons, biathlons and marathons, and a lifeguard at Clementi Swimming Pool, suggests: ‘Stay calm and make sure you have studied the route of the swim. Look out for the current, which you can tell from movement of the ropes marking the course. Start at the back of the field and away from the ropes.’

Nutrition 
Even the so-called Sprint races are endurance events, so make sure you hydrate properly in the days leading up to the event and during the race itself. Synergy’s Lee says the traditional concept of carbo-loading can be dangerous, as many triathletes eat far too much the night before a race. Instead, he recommends eating small additional meals in the days prior.

Equipment There is no need for a beginner to splash out on expensive gear. For the swim, all you need is a swimsuit and a pair of goggles that don’t leak. A mountain bike, with at least one water bottle attached, is fine, but make sure it has been serviced and perhaps change to slick road tyres. Most important is a helmet; competitors are not allowed to race without one. A singlet, running top or a simple T-shirt and a pair of running shoes will suffice for both the bike and run legs.

Transition Transition is a numbered area where competitors keep their equipment and return to between each leg of the race. Make sure you know where your bike is. Every race sees confused athletes running around trying to locate their stuff – they lose valuable time.

Consistency 
Never try anything new on race day, like a new singlet or shoes – you run the risk of chaffing and blisters. A new sports drink or gel could disagree with your stomach.

Commitment 
Stay focused on what you’ve learned in training but, most importantly, enjoy yourself.

One more thing 
Don’t look at your watch as you cross the finish line – it spoils the photos. AG

Read more about Triathlon in Singapore.