Frequently Aske Questions

Pertaining to Iron Goddess

Q - What should I wear?
A - Something that will be comfortable while you are swimming, biking, and running.

Q - What was the water temp last year?
A - 77 degrees

Q - Can I use a mountain bike?
A - YES!! A lot of the women use mountain bikes and hybrids.

Q - Do we all start at once?
A - No, we have four waves for each race. The waves are about three minutes apart.

Q - If I am in a different wave from my friend, can I wait for her at the shore?
A - You may wait for her but it would be better to wait it your bike. BUT, remember you can not bike side by side or within three bike lengths of her on the road.

Q - Do the sprint and half sprint start at the same time?
A - No.

Q - How are the waves divided?
A - By race (sprint or mini-sprint) and then by age.

Wave Starts (these are subject to change if a particular wave gets too crowded):

1. 8:00 AM - Mini Sprint - 39 and under
2. 8:05 AM - Mini Sprint - 40 and over
3. 8:15 AM - Sprint - 34 and under AND all Duathletes
4. 8:20 AM - Sprint - 35 to 44
5. 8:25 AM - Sprint - 45 and over

Q - What do I do race morning after I arrive?
A - Head for the pavilion, then:

1. Look up your race number on the alpha list
2. Go to the packet pick-up table. Be sure to have your photo ID (everyone needs this) and USAT License (if you are an annual member)
3. Pick up your timing chip at the chip table then put it around your ankle
4. Go to the transition area
   a) get body marked
   b) set up your transition area
5. Go to the beach - arrive at the beach by 7:45

Q - Do I change my clothes for each event?
A - There are no changing facilities and nudity is not allowed. We recommend wearing something that will be comfortable while you are swimming, biking, and running. There are several companies that make tri clothing such as TYR, 2XU, Zoot, Pearl Izumi, and more. Check out Running Fit!

Q - Can I walk during the run?
A - Absolutely

Q - Can I wear a life jacket?
A - No

Q - Can I swim with a noodle?
A - No. But we will have swim goddesses with noodles if you need to rest. We will also have a number of kayaks on the course you can rest on too.

General Questions

Q - Do I need to wear a bike helmet?
A - Absolutely!

Q - Do I need to wear a swim cap?
A - Yes, you will be provided with a swim cap that must be worn. The caps are different colors and are assigned by wave.

Q - How will I know where to go?
A - For sure! We have arrows and course marshalls at all turns.

Q - If I get injured, can I get a refund?
A - There are no refunds for athletes who withdraw from an Epic Races event or clinic. check out our policies

Training Plan Ideas: A great way to train is with a friend or group. Here are some ideas to work into your training.

Swim

• try to swim two to three times a week
• do swim workouts at least once or twice a week rather than just swim for a certain period of time
• swim workouts could be things like 10 times 50 yards with 15 seconds rest between 50's, or 300 yards, 200 yards, 100 yards with 20 seconds between each repeat
• if the race is going to allow wetsuits be sure to swim several workouts in your wetsuit

Bike

• try to bike three to five times a week, build up to being able to ride 15 to 20 miles without stopping
• once a week push yourself building up five to seven miles at an effort that is harder than your normal riding pace

Run

• try to run three to five times a week and build up to five miles if possible
• once a week push yourself a little harder than your other runs building up to two to three miles of faster effort
• brick is a bike and run combination workout
• examples:
  • bike two miles, put your bike down then immediately run a half mile
  • bike two miles, run a half mile, bike two miles, run a half mile with no resting between
  • the bricks will also help you practice your transitions

Here is a beginner's training schedule

Other sources of triathlon information and training opportunities:

• www.michigantri.com
• www.beginnertriathlete.com
• www.slowtwitch.com