Triathlon Top Tips
Turns
On the swim leg have a race plan. Thinking about what you intend to do in the swim means you can analyse how well it went and make adjustments for future races.
On the swim leg have a race plan. Thinking about what you intend to do in the swim means you can analyse how well it went and make adjustments for future races.
- Consider breaking the swim down into smaller chunks, so you have some focus all of the way through the race. Maybe, if its a pool swim, consider breaking it down into 100m or 50m chunks and planning to build the swim after each distance. Or maybe consider working hard one way up the pool by chasing someone in the lane and then holding and relaxing coming back down the pool.
- If you aren't confident in the pool make sure you relax on the last part and start to think about exercising your transition plan, before you exit the swim.
Kick Training
Follow the video example to improve your kick. What's important
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One arm Front Crawl
Short video showing one arm front crawl. What's important
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Advice for your first TRI
GOGGLES
- Make sure they are a good comfortable fit as you may come into contact with a stray foot or arm and you wouldn't want to lose them. Spitting into and rubbing your goggles’ lenses will help to stop them steaming up.
- (1 or 2 piece) wearing the same clothing for the whole race is not essential but will be the single best way to save time in transition. Male athletes beware! It may be tempting during the cycle or run to unzip your front fastening tri suit to help cool yourself, but it is becoming more common that this will incur penalty or even disqualification if you do it.
- To help get your wetsuit on, use a plastic bag over one foot/hand at a time to allow it to slip over your limbs easier. A rash-guard around your neck will reduce chafing over longer distance swims. You can also purchase creams or gels to reduce chafing and to make removing your suit easier. Do not use Vaseline, or any other petroleum-based product, as it may ruin your wetsuit.

PLAN YOUR SWIM
On the swim leg have a race plan, thinking about what you intend to do in the swim, means you can analyse how well it went and make adjustments for future races.
On the swim leg have a race plan, thinking about what you intend to do in the swim, means you can analyse how well it went and make adjustments for future races.
- Consider breaking the swim down into smaller chunks so you have some focus all of the way through the race. Maybe if its a pool swim consider breaking it down into 100 of 50m chunks and planning to build the swim after each distance. Or maybe consider working hard one way up the pool by chasing someone in the lane and then holding and relaxing coming back down the pool.
- If you aren't confident in the pool make sure you relax on the last part and start to think about exercising your transition plan, before you exit the swim
SWIM ETIQUETTE
- Gauge the speeds of each lane and join the lane where the swimmers swim at your speed. This is because it is distracting for experienced swimmers to have to constantly pass slower swimmers.
- If you are alone in a lane, you can swim following the middle line.
- If there are two swimmers in the lane, it can be split into halves and each swimmer swims in one half of the lane. Or the swimmers use the “circle” format described hereafter.
- If there are more than two swimmers in the lane, they should all circle in the lane. This is most often done counterclockwise.
- When joining a lane, slowly enter the water and wait on the side during one lap until all swimmers have noticed that you will join the lane.
- If you are the second swimmer to join a lane, discuss with the first one how you will share the lane.
- Don’t dive into the lane from the starting blocks when you join a lane. This can be distracting or even flat out frightening for swimmers that are concentrated swimming their laps and don’t know what is happening. Normally, diving from the starting blocks should only be done during practice under supervision of a coach and when the lane isn’t used by lap swimmers.
- If you want to pass a slower swimmer, tap him/her on the foot so that he/she knows your intention. He/she will then stop at the end of the lane and move to the right corner so that you can pass. Do the same if you are the person being passed.
- Don’t push off the wall right in front of a faster swimmer. Let him/her pass first.
- Likewise, don’t push off right behind a slower swimmer to directly pass them. Leave them some room before pushing off.
Advice for your first TRI
CYCLE HELMET
CLIPLESS CYCLE SHOES AND PEDAL SYSTEM
YOUR BICYCLE
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Advice for your first TRI
ELASTIC LACES
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RACE BELT
In conjunction with wearing a tri suit, pinning your number onto a race belt and clipping it on after the swim is far easier than trying to change into a cycle/run top with the numbers pinned on when you are still wet from the swim.
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Rak~it
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Coaches Tips for T1
The below are tips for a smooth, effective swim-bike transition:
Coaching Tips for T2
The below are tips for a smooth, effective bike-run transition:
The below are tips for a smooth, effective swim-bike transition:
- When approaching the end of the swim course, start to kick a little stronger to encourage blood flow back to the upper body.
- Before the start of the race, apply some lube to the outside of the wrists and ankles on the wetsuit, it will help the neoprene slide off easier.
- Rehearse taking your wetsuit off at the end of open water swim sessions.
- When you exit the water take your goggles off your face, but leave them, and your hat, on your head until you get into your transition area, it saves you having to carry them.
- Make sure your helmet is on and buckled BEFORE you do anything else with your bike or bike equipment, this is easy to forget, and handling your bike while not wearing a helmet can result in time penalties.
Coaching Tips for T2
The below are tips for a smooth, effective bike-run transition:
- When approaching the end of the bike course, shift to a lower gear and pedal faster (higher cadence). This helps prepare the legs for the run.
- Dismount in the designated area BEFORE the line; participants cannot ride into the transition area!
- Keep helmet on and buckled until bike is racked.
- Walk, jog or run with the bike to find designated position, using the "seat carry". (Legs will probably feel like they are made of stone. (This will subside, when the run is started).
- Put your running shoes on first. This way you can grab anything else you may need, such as a hat, sunglasses, inhaler or energy gels.
Other things to consider :-
- Don’t forget to give your bike a check over for safety beforehand. Use the British Triathlon M check as a good method to check everything is in the right place and working safely.
- Water bottles – there is no reason why these can’t be already mounted onto the bike, but make sure they are full up.
- Practice putting on your hat, it sounds simple but can be a frustration, so the more times you practice the more natural it will become.
- Make sure the correct gears are selected before you rack the bike. Using a lower gear (Bigger back cog) will allow you to get going faster and will help while you slip on your shoes, by adding stability. The faster spinning will also help with warming up the legs for the ride.
- Don’t forget any bike spares you might need on the ride, spare inner tubes, chain links, pump, tyre leavers
- Energy bars – depending on the race distance you will need some sort of nutrition – drinks, energy bars, gels. These could be on gel belts, pre-mounted to the bike.
- Some people will have a bucket of water at their transition station, to allow them to wash and sand off of their feet before putting their shoes on. Maybe useful if running on a sandy beach from the swim. There is nothing more irritating than having sandy feet in your bike shoes.
- If it’s a longer race you might be more comfortable with dry socks on the bike ride, a few seconds taken putting some socks on during a longer race may pay dividend in the end.
- Consider using elastic laces for the running shoes, they will help with putting them on faster
- Spare sunglasses – if it’s a long ride then having a spare pair of sunglasses for the run section maybe more comfortable.
- When exiting the swim, leave your goggles and hat on until you get closer to the transition, it saves you having to carry them and shortens the period where you might drop them.
COMPETITION DAY
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