Look after yourself, and each other.

Before you start

• Train within your own ability. Warm up properly and cool down afterwards.
• Tell a coach or leader privately about any injury, medical condition or concern that could affect your session, and report incidents when they happen. Do not send medical details through the website enquiry form.
• Social runs and rides happen most weeks, only when a run or ride leader is available. They do not go ahead without a leader. Distances, paces and group sizes vary with who comes along, so ask the leader what is planned.
• Represent the club well. Be kind to everyone you share the road, path or water with.

Swimming

In the pool

• Bring your own kit if you use it, such as fins, a pull buoy or paddles, and drink water in longer sessions.
• Swim in the direction the lane is going, and share the lane with care.
• Shower before you get in.

Open water

• Before joining a club open-water swim, you must be comfortable swimming 1 km without stopping. If you are not there yet, start with pool coaching and ask a coach how to build your confidence. Swimming this distance does not guarantee that the conditions on the day are safe for you.
• Open water is different from the pool. You are responsible for your own safety, so only swim somewhere and in conditions that suit your ability.
• Never swim alone. Buddy up, in pairs or small groups matched to speed and ability, and stay within sight of each other. If you head back, tell your buddy and go together.
• Consider a tow buoy and a brightly coloured swim cap. They help others see you, but they do not make open water safe.
• Check the weather, water conditions and water temperature before you go. Cold can take over quickly: if you start to feel cold, get out.
• If you are a less confident swimmer, stay close to the shore and swim parallel to it.
• If you get into difficulty, follow the RNLI’s Float to Live guidance: float on your back, tilt your head back and try to relax and control your breathing. Once your breathing is under control, call for help or swim to safety if you can. Watch out for other swimmers, because anyone can get into trouble.
• No one gets left alone in the water.

Cycling

Before the ride

• Wear a helmet. Dress for the weather, in layers, and carry a rain jacket. Mountain roads can be much colder than the city.
• Use lights when visibility is poor, and consider bright or reflective clothing. Being visible helps, but it does not guarantee that others will see you.
• Check your bike before you go: brakes, gears, tyres and pressure. Ask a more experienced member to take a look if you are not sure.
• Carry what you need for basic repairs, such as spare tubes, tyre levers, a pump or CO2, and multi-tool, and learn to change a tube. Members are happy to show you.
• Bring enough food and drink for the length of the ride.

On the ride

• Ride at a pace that is comfortable for the whole group. If you are worried about keeping up, tell the ride leader and buddy up with someone.
• No one is left alone on a group ride. Groups can split by ability, with a plan agreed at the start.
• Ride no more than two abreast, and single out when traffic or terrain requires it. Never ride three abreast.
• Follow the rules of the road. Be courteous to other road users, and give pedestrians space where there is no footpath.
• Call and signal hazards, and pass the call back along the group. Signal when slowing or stopping.
• At junctions, each rider must check the traffic and cross only when it is safe for them. Do not follow the rider ahead without looking. Regroup somewhere safe without blocking the junction.
• Hold a steady line and leave a safe gap to the rider in front. Do not overlap their wheel. When riding two abreast, ride level rather than edging half a wheel ahead of the person beside you — this is called half-wheeling.
• If you are under pressure at the back, say so early and ask the front to ease off.
• Stay off aero bars and keep your hands on the bars in a group. Agree any intervals with the group at the start. A social ride is not a race.

Running

• Carry water, and bring something warm and dry for afterwards when it suits the conditions.
• In the evening or in poor light, wear visible clothing and consider a light. This helps others see you, but it does not guarantee they will.
• Follow the rules of the road, know your limits and stay within them.
• Tell the leader if you want a different pace. Groups can adjust.

Insurance and Triathlon Ireland membership

Club membership and Triathlon Ireland (TI) membership are separate. Check the current TI membership and insurance information, including eligibility and exclusions, especially before a trial session or an event. Confirm the details with the club and with Triathlon Ireland; do not assume a free trial means you are insured.

In an emergency

In Ireland, call 112 or 999 for the emergency services. For an emergency on the coast or at sea, ask for the Coast Guard, as set out in the Irish Coast Guard’s emergency guidance.

If someone is in trouble in the water, call for help rather than putting yourself at risk by entering the water. Alert the session leader and follow the emergency services’ instructions.