Andy’s Race Tips for the Nautica NYC Triathlon

A triathlon with over 3,000 competitors taking place within the metropolis of New York City is truly a spectacular experience.  One must wonder how it can be possible to swim, bike, and run this many people through the Big Apple, but with the expertise and experience of race director John Korff and his team, along with the support of Nautica and other sponsors, they pull it off year after year.  And each year I cannot wait to get back to this mid-summer sizzler of a race.

When I mention the Nautica NYC triathlon people immediately ask “Where do you swim?”  And when I reply, “The Hudson”, they are truly shocked.  Truth be told, this is one of the easiest and safest swims you will ever experience.  Starting from a bulkhead pier that is placed out into the river at 98th St, you will jump/dive into the water when your wave group starts and swim the 1500 meters to the exit stairs downriver at 79th St.  Going with the current, and wearing a wetsuit, you could literally float down the river at record breaking speeds.  This gives the “non-swimmer” a tremendous advantage and is very much an equalizer for this race.  Having swam in many rivers (Mekong, Ohio, Nile) I can tell you that the Hudson is a safe and clean body of water.

After your record breaking 10 minute swim, prepare to exit the water and make your way to the transition area.  There are two transition areas, so know where your bike is located in relation to the exit of the swim.  There is a decent run (200-300 yards) to get to where you have racked your bike, so use this time to remove your wetsuit, goggles, and take some deep breaths and collect yourself for the bike and run to come.

Once on your bike, remember that your arms have been doing most of the work thus far, and your legs…need to get warmed up.  A few hundred meters into the bike, you will come across a tight hairpin turn and a STEEP hill.  So again, don’t start out in a high gear and burn out your legs, or you could easily topple over on the first hill.  Once onto the Westside Highway, the bike course goes up past the George Washington Bridge and has some demanding rolling hills before reaching the turnaround point at about 20k.  Pace yourself to this point, and once you’ve turned around then start to settle in and push the pace. Make sure that you HYDRATE, HYDRATE, HYDRATE with an energy drink like Gatorade or PowerBar energy drink.  The weather has been over 100 degrees of late with high humidity, so it is paramount to replenish during the bike ride so that you are not dehydrated and depleted going into the run.

As you approach the conclusion of the bike, go over the transition from bike to run in your mind. Be mindful of where your transition spot is, and be careful of that steep hill again (this time descending).  Transition quickly and storm out of the gates and past cheering fans.  You are on the final leg of the triathlon now- the 10k run- through the Upper West Side and around Central Park with the finish near Tavern on the Green.  The mile signs are clearly marked and I distinctly remember them “seeming” to get further and further apart as I rounded the north side of Central Park.  The last few miles have some demanding climbs, and this is when you need to dig deep and run through the discomfort, heat, and put mind over matter.  Soon you will hear the roar of the crowds and see the glorious finish line.
This Sunday, July 18, 2010 you will cross the finish line and feel exhilarated.  The Nautica NYC Triathlon is the greatest Olympic Distance triathlon in the world.  Good luck, be safe, and most importantly, have fun.  If you see me out there on the race course, say ‘hi’.  I’ll be the guy wearing NAUTICA.