Your heart pounds in your ears; your breathing is rapid and deep. Your muscles are screaming; your feet are blistered; you're soaked to the bone, fully clad in spandex, and gulping down energy gels to avoid the dreaded ‘bonk’.
You must be a triathlete.
From water to wheels to wind sprints, triathlon is a multi-sport discipline designed for weekend warriors and professional athletes. Once just an informal training session for a group of athletes from the three separate disciplines, triathlon quickly evolved into a single sport itself, with far-reaching domestic and international appeal.
Today, in addition to scores of elite athletes participating in recognizable races like the Wildflower Triathlon Festival and the iconic Ironman Hawaii, local amateur races are popping up by the dozens. With the triathlon growing in popularity, you can bet that your own hometown hosts a race, encouraging locals to join in the community of the sport.
Sierra Trading Post has created this guide to help you understand the essentials of triathlon. From the short course to the long course, we have the gear you need to help you cross that finish line with confidence.
In USA Triathlon-sponsored events, the swim leg is the first, and the shortest, of the race. But don't be fooled by its short length; swimming will test your endurance and patience. Whether in a pool or in open water, we detail the list of gear you'll need and give you some helpful training tips to get you quickly in and out of the water.
For training sessions, you will need a competition-specific suit that fits snugly to maximize your speed, reduce drag, and increase water flow over your body. Competition suits are made of durable performance-quality materials that are treated for chlorine resistance. These suits are all one-piece and feature fairly high necklines and non-slip racerback straps to keep you secure during sprints and flip turns.
If you plan on doing a lot of races where the swim portion is in a pool, you may want to invest in a tri-specific swimsuit. These are designed to be worn during full shorter-course triathlons. They feature a built-in bra for support during all three events and a chamois (pronounced `shammie' unless you're in France and then it's `sham-wah') pad for comfort while cycling.
Tri-suits essentially combine all of the clothing you would normally need during a triathlon into one moisture-wicking, quick-drying, full-coverage super-garment. Tri-suits come in one-piece or two-piece styles. The tops are sleeveless for full arm movement. The bottoms feature a thinner, quick-drying chamois pad that is more comfortable than a full cycling pad during the swimming and running portions of the race.
For short course triathlons, some men will simply race in their cycling shorts or swimsuit for all three events. But for longer races, you should invest in a tri-suit. The added comfort, and in many cases speed, are well worth the money.
Although women’s tri-specific swimsuits and tri-suits usually come with a built-in shelf bra, some women may still need to wear an athletic bra underneath for more support. Check out Sierra Trading Post's selection of sports bras.
If you are lucky enough to live in a region where the waters are warm–5 degrees or higher–you can simply wear your pool apparel in an open-water swim. For open water swims where water temperatures fall below 75 degrees, wetsuits are usually mandatory. This will make your experience safer and more enjoyable by keeping you warm and buoyant in rough waters.
Wetsuits are made of neoprene which provides insulation from cold water. When your body is fully submerged, a thin layer of water will seep in between your body and the wetsuit. That layer of water is warmed by your body heat but remains insulated from the cold water, thus keeping you warm.
Because neoprene is filled with tiny air bubbles, it not only insulates your body from the cold water, but creates buoyancy as well, making it nearly impossible for you to sink. This safety dividend is especially important when you are new to open water swimming.
Wetsuits can be expensive. Choose wisely. It is important to get a wetsuit that is appropriate for the water temperature in which you swim and is the right size to fit your body. Wetsuits are sized according to your height and weight. (And don't worry, these sizes are approximate. Wetsuits generally have enough stretch to fit a frame that falls outside of the recommended height and weight guidelines.) Your wetsuit should be snug, but not uncomfortable or restricting. If it's too tight, it might limit your full range of motion and your breathing, making you slower rather than faster.
Visit our Wetsuit Guide for full details on getting the perfect suit.
Because you will cover the most miles on the bike–both during your training sessions and while racing–you'll want to be comfortable in the saddle. The most important considerations are finding a bike that fits your body and owning apparel that allows you to ride in a variety of conditions.
For a general sizing chart, setup tips and more, visit our Bike Fit Guide.
Although you can certainly ride in a tri-suit, a swimsuit, or a pair of bike shorts, you will need some cycling-specific clothing for your training sessions in order to make long training rides comfortable.
All cycling jerseys are made of moisture-wicking fabrics that will keep you cooler in warm weather and warmer in cool weather. They are usually cut with a longer back for better coverage in the riding position and feature a zip-up front for ventilation. Cycling jerseys can be sleeveless, long-sleeved, or cap-sleeved. Choose the jersey that best fits your training conditions. They are a great alternative to cotton fabrics when you ride because cotton retains moisture which can weigh you down and cause chills at high speeds.
The most important cycling garment you will buy will be your bike shorts. These are usually made from a nylon or Lycra® blend, are skin tight, and have a moisture-wicking padded chamois for comfort in the saddle. These are typically worn next to your skin (sans undergarments) to reduce chafing. The close-fitting fabric reduces chafe-causing wrinkles as well. While they may look simple, cycling shorts are high tech garments.
For full details on cycling apparel, visit our Cycling Gear Guide.
Ranging from a 5K run to a marathon, the run leg is the last obstacle to tackle before you cross that finish line. But just because the run distance is far shorter than the bike doesn't mean that you're home free. You'll need to dig down deep after the grueling swim and bike legs to find your stride. What’s the great thing about running? Everyone can do it, and without a lot of technical gear. Find the essentials–and some very cool extras–in this segment of our triathlon guide.
The first piece of equipment you will need to purchase for the run portion of the triathlon is a pair of running shoes. For this, fit is everything. Consult our Running Shoe Guide to help you decide which shoes are right for your feet.
Tip: Replace your shoes every 300 to 500 miles. For the average runner, this means every six to eight months.
So we've all heard the old adage that clothes make the man. Well, when it comes to running, clothes really do make the runner. The emphasis isn't on becoming a fashion plate on the running path. Rather, the emphasis is on functionality. Use the guidelines below to help you outfit your new running wardrobe.
If you're tired of your cotton shirts and shorts being weighed down by the moisture they absorb, it's time to invest in some performance wear. Choose clothing that is made of breathable materials designed to wick moisture away from your body and dry quickly.
Make sure to buy cold-weather pieces too, i.e. long-sleeved shirts, long pants, or running tights. Layering is essential when you run in unpredictable weather conditions.
Tip: Look for gear with integrated reflectors so you can train outside anytime, day or night.
Buy synthetic or wool socks that do not absorb moisture to prevent your feet from developing blisters. Style and thickness are a personal preference, but steer clear of cotton!
See our Bra Fit Guide to learn which sports bra style will suit your body type and activity level.
Newbie triathletes sometimes see the transition area as a place to rest and celebrate the completion of one leg of the event while preparing for the next. The sense of "racing" can disappear in the transition area, especially in larger races where food, drinks, sunscreen, and the presence of friendly volunteers can create goal-breaking distractions.
Just think how many hours of practice it requires to take two minutes off your run time-probably hundreds, maybe even thousands. Shaving minutes from your transition time should take a lot less time than that, but you will need a little practice. Remember, transitions are not about recuperating from your last leg. They're about changing your race perspective, both physically and psychologically, in the most energy-efficient way possible.
Here are some tips for a lightning-quick transition.
Plan exactly what you are going to do and practice it until you make no mistakes. (This can be as simple as practicing putting on your bike helmet as you pull of your wetsuit.) Physically practice your transition until you feel completely comfortable and then rehearse it mentally several times on race day. You should be able to transition on autopilot.
Tip: Never try something new on race day.
Cut down on the things that you must get done in your transition area. For example, skip putting on socks before you bike and you'll shave off precious seconds.
If you have an open water swim, wear your tri-suit under your wetsuit. (If not, wear your tri-suit in the pool.) Once out of your wetsuit, you can immediately transition to the bike and the run. Clothing changes add time.
Transition areas are chaotic. You may have a hard time distinguishing your bike from the hundreds or thousands of others. On race morning, rack your bike and practice coming from the swim exit and the bike entrance. From your rack, study the bike and run exits and the quickest way to get to them.
Tip: In a sea of black Kestrels, it's hard to determine which one is your trusty steed. Tie a balloon to the bike rack where your bike is mounted so you'll be able to find your bike quickly.
You will always have a faster transition time if you complete a task while moving down the course instead of standing in front of your rack. Just grab the things you need and put them on as you go.
The sun's rays are harmful, so protect those peepers when you're training outdoors with a pair of performance sunglasses.
Check out our Sunglasses Guide to help you find a pair you can wear for all three triathlon disciplines.
While you won't need to wear gloves during short-course races, you will want to wear them during your longer training rides and races. Gloves provide warmth during cool-weather rides, comfort for your hands during prolonged pressure on the handlebars, and protection in case of a fall.
Whether you're training or racing, you will definitely need hydration on the go.
On your longer training rides, make sure to pack a spare tube and a patch kit in case you get a flat.
To keep track of your time, distance-traveled, and speed, invest in a bike computer. These mini-calculators attach directly to the handlebars.
Besides keeping track of time, many sport watches track your mileage on the run.
A heart rate monitor will help you stay in your target heart rate zone for optimal training.
Most Smartphones have mobile apps that can use GPS to track your distance, elevation changes, split time and much more.
This can be a visor or baseball style cap. Just make sure it's breathable!
To wipe your feet or face between each event, invest in a super-absorbent, quick-drying sports towel.
You need something to carry all your stuff to the transition area, don't you?
