FAQ's- General

• What is the HercUlean Festival?

The hercUlean festival is a theme to celebrate, experience, and live endurance sports. Be it a Triathlon, Duathlon, Ultrarunning, or a Swimathon.

• What are the Events in the HercUlean Festival?

Herculean Festival will have the following events and race categories:

1. Triathlon- Full Distance, 70.3 and Olympic Distance race
2. Duathlon- Half distance and Olympic Distance race
3. Swimathon- 10km, 5km, and 2.5km swimming races
4. Ultra run 90km & 45km Ultra run races.

The Triathlon, Duathlon, Ultra run is on hold for the 5th edition of the endurance 

festival.

• What is the distance or the cut-off time for the races?

Please check the details in the Festival info tab for all the events that are part of the festival and the respective race categories with cutoff times.

• How do I know if I have the Endurance and Fitness to finish the “HercUlean Triathlon”?

As seen over and over again throughout the years, the mind is the most powerful element in the human body. “The HercUlean Tri” triathlon is going to be one of the most challenging one-day sporting events in the world, but if you have a focused attitude and perseverance, you can do it.

• What race distance is right for me?

Most beginners start with a sprint or even shorter distance Triathlon/Swimathon/Duathlon etc during the training time or in different races. If you’re an experienced endurance athlete, you’ll likely have no problems starting with a Mid-level event or distance race. 

• Is it possible to train and get the endurance for a HERCULEAN festival when I have a regular job and a family?

Yes absolutely. It is all about time management skills, and that is one of the skills people learn when they train for Endurance Races. It is Tough But it can be done. We recommend that beginners try a handful of shorter races first to help guide their training and expectations. This will also help them in deciding the time required for them to train for the HercUlean Festival events races.

• Will I need a lot of special gear?

All you need to finish a Swim/Cycle or Triathlon is a swimsuit (as the water temperature is pleasant), a bike, a bike helmet, and running shoes. There's plenty of additional gear for each leg of the sport, and how much you buy depends on your goals and commitment. We recommend starting with high-quality basics and adding piece by piece as you get deeper into your training.

• Do I need a coach?

You can take two routes: either work with a coach or do the research yourself. You’ll find plenty of books and online materials about triathlons, but we find that working with a personal coach is important for about 75 percent of HERCULEAN events or any other endurance races.

• I’ve signed up for a HERCULEAN TRI that’s a few months away. How long before my race do I need to start specific training?

If you’ve already completed a few shorter races over the past year or two or are an accomplished athlete coming from another sport, give yourself a good six months. If you’re a complete beginner, you will probably need a longer time (up to a year) to feel confident in your preparation.

• How do I choose a race?

For a first race, we recommend picking one that suits your abilities and doesn’t have too many extremes (weather, hills, etc.) so you’ll be able to get across the finish line. That’s the most important goal for beginners. 

• How do I figure out what to eat and drink during training and in racing? Do I need to change my overall diet?

Unlike many other sports, HERCULEAN triathlons require strategic fueling and hydration. (You can’t just load your body with calories and hope they’ll sustain you over the whole race or training session.)It’s important to do some reading about nutrition in endurance racing and know that it’s very individually specific. You have to figure out how many calories you’re burning per hour, and how many calories you have to replace in the respective ratio of carbs, protein, sugar, and fat. This is where working with a coach or nutritionist can come in handy.

• I know HERCULEAN Endurance events are in large part a mental challenge. How do I get mentally stronger?

The reality is that every training session is part of your mental training since you experience a full range of emotions and psychological battles. Mental strength comes from understanding how you deal with physical challenges day in and day out. Race day, then, is just a combination of all you have experienced. By doing the physical work, you are simultaneously preparing your mind—and you’ll cope in an event the same way you have learned in preparation.

• I’ve heard a triathlon or Swimathon swim start can be overwhelming. What do I need to do to prepare?

It’s very common for triathletes to be anxious about the open-water swim. To prepare yourself, make sure to practice in open water as often as possible and share lanes in the pool so you get used to swimming alongside others. Also, practice sighting when you are swimming in open water. On race day, take deep, calming breaths and start toward the back or side of your wave if you’re nervous.

• Do I need to do all long-distance training, or do I need short-speed work as well?

A well-balanced program includes workouts focused on endurance and distance, and others focused on speed and strength. However, the concept of speed is relative to the distance you are training for. Levels of intensity beyond those you ever tap into in an event are not necessary and often cause injuries. The intensity determination of workouts should always be based on the hard facts of what you can sustain.

• Do I need to lift weights?

Overall body strength is a great asset to being a triathlete, although this doesn’t necessarily require a gym membership. A simple routine that engages your big muscle groups can be done at home with minimal equipment. (Think, burpees, push-ups, pull-ups, Planks, walking lunges, abdominals, and lower back exercises). As little as 20 minutes of strength training every 4-5 days will be an asset.

• Do I need a tri bike or can I just put aero bars on my road bike?

The basic difference between a road and a tri bike is the geometry of the frame. A true tri bike has a seat post at a somewhat steeper angle, which puts you in a more forward position and takes a lot of stress on your hip flexors and back. This position also allows you to generate power as you push down on the pedals while in the aero position. If you have a road frame, it’s certainly possible to achieve a comfortable position. This can be done by adding clip-on aero bars, moving the seat a little forward and up, and perhaps adjusting the stem length of your road bike to allow you to lean on the elbow pads of your aero bars comfortably. Most bike shops are staffed with someone who can help you turn your road bike into a race-worthy machine.

• I’m doing a Triathlon which has a flat bike course. Do I need to train on hills?

Training on hills is one of the most effective ways to build strength in cycling. To get better, your goal is to be able to push bigger gears more efficiently, so building your strength will pay off even on flat courses. Additionally, working on hills allows you to build all the muscle groups that are recruited in cycling. (Plus, no matter the incline, a windy course feels much like climbing a hill.)

• I’m not a strong runner. Should I plan on using a run/walk strategy and train that way?

In the HERCULEAN festival races, the Swim/Cycle/Run course is strategically designed with aid stations at key points. This helps to break the course down and establish a schedule of Swimming, Cycling, and Running while also allowing for some walking breaks to lower your heart rate, refresh yourself with fluids and calories, and keep going. As you gain more racing experience and feel more comfortable and confident with pacing and endurance, you will likely replace the walking intervals with a slow jog. It's important to remember that even the slowest jog is faster than walking.