Essentials for Triathlon Beginners

What’s better than taking on a cycling or running challenge? Combining them together and adding a swim, of course! If you’ve signed up for your first triathlon  and have your training plan locked down, the next question you’ll have is about what kit you need. 

Having the right gear won’t just help you train more effectively, but on race day it will help you transition from the pool or outdoor water to the bike and back onto your feet again as comfortably as possible. Alongside boosting performance, having the correct kit will help you stay safe and focused. The following essentials will help you prep and race well on your first triathlon. 

“My ultimate tip for any beginner in triathlon? Train hard, enjoy the process, and invest in quality gear—it’s a great motivator. For me, a good pair of bibs is essential."

Fritz Ferner- CANYON RAD PACK Rider & Triathlete since 2015

What is a Triathlon?

A triathlon is an endurance race that includes three different disciplines: swimming, cycling and running. Each stage has a set distance which all athletes need to complete in as short a time as possible. The swim stage is completed first followed by the bike and the run. Different types of triathlon have different set distances, with sprints being the shortest races and an Ironman being the longest. 

It’s generally recommended that any athletes new to triathlon try the sprint or mini triathlon distances first. Many beginners may benefit from not setting a target time on their first race, but instead using it to experience the race format (particularly the transitioning stages), pacing and kit required. Athletes will learn a lot in that first event, including what does and doesn’t enhance their performance, which they can take into future races. 

Swimming Essentials

Set yourself up for a successful swim (and get yourself ahead in the first stage) with a streamlined wetsuit and appropriate safety gear. 

Swim Cap

When it comes to getting a good swim time, every little bit helps. This includes the cap, which makes you more streamlined and reduces friction so you can glide more easily through the water. They also protect your hair, head and ears from the dirt in any natural body of water or the chlorine in a pool. 

Safety is also an important reason to wear a swim cap. A cap will help you conserve heat, and a bright colored version will help you be seen in the water. Plus, they keep your hair out of your eyes and goggles. Investing in a silicone cap is worthwhile, as they’re thicker and easier to put on.

Goggles

Even if you feel comfortable swimming without goggles, wearing them during training and races will help keep the course buoys and other competitors in sight. The type of environment you’re swimming in will affect the goggles you choose. For example, if you're in the sea, a mask style pair can take the pressure of the waves without slipping off. If you’re swimming outdoors, you probably need tint or UV protection, whereas you wouldn’t need that in an indoor pool. 

When choosing a pair of goggles, make sure they completely cover your eyes and fit snugly on the bridge of your nose. The frame type and size may change depending on your face shape, nose width and the spacing between your eyes. Making sure your goggles are firmly fixed to your face will ensure there’s no leaking or fogging, so you can see clearly throughout the swim and stay focused on your effort, not your gear. 

Swimwear or Wetsuit

If there’s an outdoor swim involved in your triathlon, then a triathlon-specific wetsuit is likely to be recommended or compulsory. These are different to standard wetsuits as they’re designed specifically for swimming rather than surfing or diving. Less heavy while still keeping you warm, they also help you stay afloat and streamlined in the water. 

For indoor or heated pool races and training sessions, a pair of streamlined shorts or a sports outfit is best. Opt for a good quality option that can withstand the demands of regular sessions. 

Cycling Essentials

You’ve just gotten out of the pool or lake and now you’re ready to put rubber on the road! The longest stage in terms of distance, it’s important that you’re comfortable as soon as you get on the bike. 

Road Bike

If you need no excuse to upgrade your bike, then you might be tempted to get a triathlon-spec model. However, using a standard road bike for your first few races will be enough to get you round in a quick time while helping you understand what features you really need. 

Plus, it can take a while to get to grips with tri bars and the aerodynamics and speed of time trial bikes. Using a standard cycling or commuting bike you’ve already racked up a few hundred miles on means you can feel confident in the controls and just focus on the route ahead of you. 

Bike Helmet

Triathlon race organizers will insist that you wear a well-fitting helmet. Road designs with air vents will stop you from getting too hot, although you should consider wearing a cycling cap underneath to protect your head from the rain or sunshine, depending on the weather. The helmet should also fit securely and be easy to take on and off during transition. 

As you progress in your triathlon races, you might consider an aero helmet, though this isn’t needed for at least your first few events. 

Cycling Shoes 

To maximize the amount of power you’re putting through the pedals, get cleated cycling shoes that clip into your pedals. You might be tempted to stick to slip in and out toe straps, but what you gain in ease of getting on and off you’ll lose in overall speed. Tri-specific shoes have features that help with transition efficiency such as double straps and a heel loop. 

Cycling Bib Shorts

Even if you decide to get a tri-suit with a padded seat for your race, having a pair of quality cycling shorts will be essential while you’re training. Skin-tight designs and breathable, soft materials will prevent sweat from building up and causing chafing. Choosing options with a gender-specific chamois that fits securely will keep you comfortable however long the cycling stage is. 

Cycling Top

To keep you covered across training sessions and race day, it’s helpful to have a few cycling tops in your wardrobe so you’re ready for any weather. A base layer with long sleeves will keep you warm when the weather turns cooler. A jersey is a must for warm weather training sessions and race days, just make sure you opt for a streamlined design that will stay comfortable as you ride the drop bards.

Finally, having a packable, lightweight windbreaker in your kit bag means you’ll have an extra layer of warmth on hand. Designed to block wind without causing drag, it will help you achieve top speeds without you getting cold. 

Running Essentials

You’re on the last lap, so make it count. This stage requires the least kit, which makes the quality of your items even more important. 

Running Shoes & Socks

Your feet are going to be taking all the impact during the running section of your race, so having the right shoes and socks will ensure they’re protected from chafing, blisters and pressure. Most triathlon running stages use on-road routes, so it’s important that you choose shoes which are lightweight and have plenty of cushioning. This will help you keep moving freely and support your feet and ankles as you stride. 

Socks made from breathable fabrics will wick away moisture and help prevent any rubbing or chafing. Pairs made from thermo-regulating materials will keep your feet at an ideal temperature in any weather conditions. Plus, designs with reinforced or supportive features made from durable fabrics will help keep your feet moving and flexing comfortably across all your training sessions and races. 

Running Shirt

For training sessions and your first few races, having a lightweight, breathable running shirt will be invaluable. Wicking away sweat to help keep you comfortable and prevent that wet cling feeling, you’ll stay cool and dry even in the hot, dry weather of peak triathlon season. 

Running Shorts & Tights

If your race prep runs across the winter or you’ll be doing an out-of-season event, then running tights will help protect you from the rain, wind and cold without restricting your movement. Stretchy, moisture-wicking fabric that’s soft against the skin will mean you can move comfortably throughout your training session. Opt for an ergonomic design to ensure your stride is never impeded. 

For warmer weather or staying cool as you race, shorts or short tights are ideal. They might not have the coverage of longer lengths, but offer the same freedom of movement and next-to-skin comfort. So even as you push yourself towards a PR, breathable, lightweight options will help you stride out fully without any chafing.

Triathlon-Specific Clothing

Even as a beginner, there are a couple of items which are essential or worth considering from race one. 

Tri Suit

This all-in-one piece of activewear, a tri suit acts as swimwear, cycling and running gear without any need to transition. The fabric is lightweight, moisture-wicking and offers complete next-to-skin comfort, minimising chafing or rubbing as you move. They’re also quick drying, meaning athletes won’t be dragged down or feel uncomfortable post-swim. 

To keep you comfortable during the cycling stage, tri suits have a non-absorbing foam seat pad to provide cushioning without any wetness or sagging. Finally, these pieces often have features such as pockets and front zips to help athletes carry fuel and dress or undress quickly. 

Race Belt

Most events make race belts compulsory. These are used to attach your race number to during the cycling and running stages without having to take time pinning it to your cycling jersey or running top in transition. Without this, you won’t get an official race time or be tracked by organisers. This is just as important for your safety as it is for your personal records. 

Additional Gear

For many athletes, the first triathlon is about understanding race logistics and gaining vital experience. However, a few items can put your performance and comfort a step ahead. 

Sports Lubricant

Even with the highest quality clothing, there are certain hotspot areas which can start chafing or rubbing after a few miles. The back of your neck while you’re in a swimsuit, the tops of the thighs and bottom when cycling and under the armpits and nipples when running can all become uncomfortable. Having a sports lubricant handy in your kit bag and applying before your event or session will help you race and train pain-free. 

Water Bottle and Hydration

Most beginner triathletes will take over an hour to complete a sprint distance. As such, they’ll need to take some hydration on board intra-race to maintain their performance. Having a water bottle and electrolytes handy will help restore energy however long you’re out on the course. If you’re tackling Olympic distances or will be out for more than an hour and a half, then you’ll need some nutrition too, whether it's snacks, gels or glucose tablets. 

Sun Protection

Triathlon season typically runs over the hottest, driest months. To avoid overexposure, dehydration and sunstroke, make sure you have a sports cap, sunglasses and sunscreen. Applying a water-friendly product pre-event is a great idea to stay comfortable throughout. 

Towel

A towel isn’t just for your comfort; it’s a helpful race hack. Having a colorful, patterned towel will help you find your bike faster during the post-swim transition. Spot it, stand over it, get your quick dry and change done, then get set for the cycling stage. 

Bike Repair Kit

Particularly if you’re starting out on longer distances, having a bike repair kit will stop you from being left stranded mid-race. Although a puncture might be a disaster for your personal records, having everything you need to fix problems will help you avoid a DNF (Did Not Finish). A multitool, extra inner tube and puncture patches is all that’s required to sort out basic issues. 

Kit Bag 

You need a decent sized and secure bag to carry all your pre, intra and post-race items. Having an option with plenty of compartments will ensure you know exactly where everything is, keeping you organised and making your transitions more efficient. Having an additional saddle bag which you can attach to your bike during the cycling stage will also ensure you have all the race essentials you need ready to go.