Triathlon

Competing in a triathlon requires a lot of mental preparation and willpower. If you're challenging yourself with one of these events, congratulations! If this is your first time, we've got plenty of tips for you to help prepare for the big day.

There are multiple types of triathlons, with some being more challenging than others. Experts recommend beginners first compete in a sprint triathlon, which consists of one half-mile swim, biking for 12.4 miles, and finishing with a 3.2-mile run.

If you decide to continue competing, there are plenty of opportunities for self-growth. Start small, and you can work your way up to Ironman triathlons. Regardless of which race you participate in, take the time to recognize that you're pushing yourself and creating healthy and fulfilling challenges.

What Gear You'll Need

The three events you'll see in a triathlon are swim, bike, and run, typically in that order. Each leg will require different equipment to ensure your success.

Swimming Gear

You'll need a triathlon suit or kit that you can wear during every event to avoid needing to change during the race. A triathlon suit is a one-piece, and a kit is a top and bottom combo. This apparel is fast drying, reducing chafing and allowing for a more comfortable bike ride following the swim. You won't take these clothes off at all during the event.

However, you could decide to wear a wetsuit as a top layer for enhanced speed in the water and take it off before hopping on your bike. You may also want a pair of shorts to put on over your triathlon suit or kit for a more comfortable cycle.

For the rest of your swim gear, you'll need goggles, and you may decide on a swim cap or ear or nose plugs. Your goggles will enable you to keep your eyes open underwater and can help protect against harsh sun rays and increase your peripheral vision. You could buy your swim cap to ensure it's comfortable and get experience training with it, but most races will provide these for you. Ear or nose plugs will keep water out and make for a more enjoyable experience.

Biking Equipment

For success in the cycle event, you'll need a durable bike. This will be the most expensive item you need to prepare, but how much you should spend will depend on how often you intend to compete. If you want to participate every summer, finding a triathlon bike would probably be best.

However, if competing is a goal you only feel the desire to complete once, you could choose to purchase a road bike which will save you some expenses. You can also rent a bike for training and race day if you don't plan to use it outside of competing.

You should always wear a helmet when cycling, especially in events where you're pushing yourself. To ensure a clean, safe line of vision, find a good pair of sunglasses that will help reduce eye strain and keep bugs or debris from entering your eyes.

If you're looking for other minor upgrades, you could invest in a saddle, which will make your bike seat more comfortable, or cycling shoes with pedals, which will further connect you to the bike and make upward pedaling much easier.

Running Materials

To prepare for the run in the triathlon, you'll need to invest in a quality pair of running shoes. Although you can purchase shoes online, you should look for a pair in stores. Before purchasing, it's best to walk around to ensure you get a good, comfortable fit.

You may also want to consider your socks. Most returning triathletes don't wear socks because when socks get wet, they can cause blisters. However, most beginner triathletes do wear socks. If you plan to compete sock-less, you should spend some time training sock-less. You want to avoid trying a new strategy on the day of the event to decrease the likelihood of injury. If you opt for socks, you might want to consider finding a pair of running socks.

Triathlon Training Plan

To create a successful beginner triathlon training plan, you'll need to determine how well you already perform in the three categories. Usually, training for 12 weeks before the event is sufficient, but if you're starting from scratch, you may want to begin training about 16 weeks before the race.

If you don't know how to swim, you'll want to find instruction through your gym, community pool, or another recreation center. Training for the biking or running legs doesn't require intense sprints. A 45-minute bike ride will get you comfortable with the mechanics and get your body used to the seat and handlebars. When training for running, you could walk, jog, sprint, or combine these. You just want to get in the habit of getting that movement.

You don't need to hire a coach for a sprint triathlon. However, if you want someone to keep you accountable or offer tips for competing, there's plenty of help available through friends, family, or triathlon coaches.

When creating a training plan, you want to incorporate two days a week for each event and one day where you go for a long bike ride and immediately perform a short run. You should switch up your intensities and always be sure to give yourself a rest every once in a while.

For example, here's a one-week sample training program:

• Monday: Swim for 30 minutes
• Tuesday: Bike for 40 minutes
• Wednesday: Run for 30 minutes
• Thursday: Rest
• Friday: Swim for an hour
• Saturday: Bike for 45 minutes, then run for 15 minutes
• Sunday: Pilates

The Top Triathlon Training Tips

Whether you're great at one leg or just starting for all three, it's essential to train for every portion. You will want to focus more on legs that you are unfamiliar with, but performing an activity that you enjoy will give you something to look forward to and help you stick to your training schedule.

Here are our top triathlon training tips:

• Cycle or run with someone else to evaluate your pace. If you can't hold a conversation, you need to slow down.
• Swim in open water if that's where the event will take place.
• Practice biking at high intensity and low intensity. Determine which is best for you to maintain a constant speed throughout the event.
• Train on a stationary bike if you're not comfortable training on the open road.
• Wear your triathlon running shoes during training to break them in.
• To build stamina, run for a minute and then walk for a minute. Increase these intervals by one minute once you feel you're ready.
• Practice on the course if the race is in a nearby area.

Preparing for Race Day

To prepare for race day, you should attend the course talk. This talk covers any rules or course changes and lets you know how long you have to prepare your equipment. You'll also be able to address any questions with the race director at this time. Here, you'll receive a race packet that includes all the information you need to know about the event, including rules, parking, start time, and more.

Get ready for race day by having all your clothes and equipment prepared the night before. Make sure your morning alarms allow time for a healthy breakfast and account for travel time.

The most important thing to remember on race day is to have fun. This is something you've been training for, and the experience will be incredible. Focus on one leg at a time. Once you finish, focus on the next. Of course, make sure you congratulate yourself for all of the hard work you've put in and spend time reflecting on your accomplishment.

Get Your Swimming Gear From Kiefer

Kiefer Aquatics has been operating for over 70 years, giving us in-depth knowledge about the industry that you can't find anywhere else. Founded by an Olympian swimmer, we're proud to continue offering high-quality swimwear, gear, and equipment. We strive to satisfy our customers every time, and we're proud of our team and commitment.

With customizable options, you can be sure that you compete in your triathlon in style and comfort. You can count on us whether you need a quality cap, anti-fog goggles, or swimming workouts to prepare for your triathlon. Shop Kiefer Aquatics swim gear for everything you need to swim.

Learn More About Competitive Swimming: 

• Training for A Triathlon? Here’s the Gear and A Workout Plan to Help You Prepare!
• Why Every Swimmer Needs A Finis Tempo Trainer
• My First Triathlon
• What To Pack In Your Swim Meet Bag
• 5 Ways Swimmers Self-Sabotage
• Summer Swim Training: 5 Tips To Keep It Fresh!
• The 7 Habits of Highly Effective Swimmers
• Raising a Swimmer – Part II: 11-12 Years

Recently I wrote a little article about training for your first triathlon.  The funny thing is I have never done one.  That doesn’t mean my advice is sour, I do know how to train and coach across multiple disciplines, don’t worry!

So finding myself not going on summer vacation after our daughter’s unfortunate encounter with the dreaded monkey bars, I realized I now had a chance to do the local Iron Girl sprint triathlon I originally thought I would be missing.

The event was on Sunday morning and I signed up on Saturday, picked up a loaner bike on the way home from a friend and packed a bag.

The sprint category consisted of a 700 meter swim, 12 mile bike, and 3.1 mile run.  I haven’t been on a bike in five years.  I swim 2-3 times a week, and run once.  That is the extent of my preparation.  I had a fantastic time.  Despite taking no steps to prepare myself it was empowering, rewarding, and fun.

I didn’t go it alone, there were several friends in the event as well, but we honestly didn’t see each other much, just in passing.

I will proudly say I had the fastest swim in my age group by a considerable amount and everything after that was acceptably mediocre.  The bike was my favorite, save for one person passing me who screamed ‘left’ about 150 times before actually completing the pass.  I made a friend to make up for it.  We completed the ride together, cheering each other on going up the hills and rejoicing in the downhill recovery.

The transition.  Oh.  Ouch.  Going from bike to run was the hardest.  Likely due to my non-biking status prior to racing.  My legs felt like jello, then like they weren’t there at all.  I desperately wanted to complete the run with no walking, which was my mini goal.  I pushed through the first mile, but my legs still hadn’t recovered.  Then I started making deals.  I walked for 2 minutes and then started to jog again, and viola my legs worked!

Crossing the finish line was a mixed bag.  I was happy to have completed it; glad I took the chance, but then my competitive side reared it’s sometimes ugly head reminding me how many people beat me.  Ah that competitors spirit!  I got my sparkly finisher’s medal and started waiting for or finding my friends.  We all convened for pictures and reveled in what we had done.

Now I need to go buy a new pair of running shoes and get a bike of my own.

This quick overview covers where to begin, and building as you improve, because if you stick with it you undoubtedly will! The price of gear will add up quickly, so don’t pressure yourself into getting top of the line everything.

Gear basics

• Swim: suit, cap, goggles, wetsuit (optional, starting with a swim suit is all you truly need)
• Bike: Bicycle (something that works and fits you, not necessarily a pricey tri-specific bike), helmet, cycling shorts, water bottle, clipless pedals, cycling shoes. Note: Cycling shoes and clipless pedals are not a necessity item.
• Run: Good running shoes. Spend your money here; a good pair of running specific shoes is one of the most important pieces of equipment you will invest in.

Training

Swim:

• If you are new to swimming, make getting comfortable in the water a priority or you won’t make it past the first leg of the race.
• Try to swim at least twice a week for 30 minutes at a time

Bike:

• Build endurance here and on runs. Make your longest workout of the week your bike.
• Work your way up to a two hour ride

Run:

• Try to run at least twice a week for 30 minutes at a time
• Mix in bike to run training, 30 minutes on the bike to a 15 minute run

Combo Days:

• Practice making your transitions from swim to bike, and bike to run.
• Attempt a competitive distance, for example set yourself up to do a sprint distance tri. The swim distance is typically 400-750 meters, bike 12-14 miles, and run 3.1 miles.

Give it a whirl! It just might become YOUR new sport!

Learn More About Competitive Swimming: 

• How to Train for Your First Triathlon
• Why Every Swimmer Needs A Finis Tempo Trainer
• My First Triathlon
• What To Pack In Your Swim Meet Bag
• 5 Ways Swimmers Self-Sabotage
• Summer Swim Training: 5 Tips To Keep It Fresh!
• The 7 Habits of Highly Effective Swimmers
• Raising a Swimmer – Part II: 11-12 Years

The Kiefer Safer Swimmer Open Water Swim Buoy is a vital training and safety device for anyone who enjoys swimming in open water or triathlons.

3 Main Benefits Of Swimming With Safer Swimmer

1. Excellent Swimmer Visibility

The Dayglo Orange Safer Swimmer buoy raises your profile to others, making you more visible to boaters, jetskiers, and anyone else who could use a reminder that open water swimmers are in the surrounding waters.

2. Helpful Swimming Flotation

Safer Swimmer provides flotation as needed. This is especially handy for taking a break from a long swim, working through swim cramps, fatigue, dizziness, and any other swimming injury or malady.

Although Safer Swimmer isn't a rescue device, it could be used to offer reassurance, or even to assist the rescue of a distressed or less-confident swimmer.

To serve as a resting aid or makeshift rescue device, the Safer Swimmer is outfitted with a blue handle to provide a secure and confident grip.

3. Dry Storage

Don't worry about leaving your valuables and gear behind on the beach, Safer Swimmer's dry pocket allows you to keep them safely within reach during your swim.

Why Safer Swimmer Is Great For Open Water Swimming

No more hiding your car keys and wallet!

Because Safer Swimmer has a dry pocket, you can safely take your gear with you and avoid having to worry about hiding your wallet and keys on shore while you put in a long swim.

It's perfect for point to point swimming!

Point to point swimming adds a refreshing dimension to longer swims, removing the need for the same old 'out and back' workout.  The ability to transport shoes during your distance swimming makes point to point swim training less painful, since you can keep a dry pair of shoes in your Safer Swimmer for a pleasurable return run (or walk) to your starting point. No more barefoot walk of shame!

Packing shoes is particularly handy for me during 70.3 Ironman training, since my neighboring Silver Lake in Wisconsin is almost exactly 1.2 miles across. After my one way swim, I bust out my shoes, deflate and roll up my Safer Swimmer for easy carrying, and run back to my car in comfort and style (running in a jammer isn't so bad).

Safer Swimmer is great for group swims.

Group swimming is a great way to add more fun to open water swim training.

Safer Swimmer allows coaches or swim leaders to pack things that swimmers and triathletes may lose or need during a swim (extra goggles, extra swim cap, Gu or other nutritionals, and hydration).

Because Safer Swimmer is so easy to see, it's a great way to keep visual tabs on swimmers within your group, especially during wavy conditions.

How Does Safer Swimmer Look / Work In The Water?

It looks great and is extremely high- visibility. It's buoyancy and lightweight body make appear to make it float on the surface of the water.

Check out this Safer Swimmer Video I made (please pardon the shaky-cam).

https://www.youtube.com/watch?v=Jf_cE7u5NJU

Frequently Asked Questions For Skeptics

I understand skepticism. Why do you want to complicate your life with another worldly device? Trust me, if you're swimming in open water, for any reason, you need Safer Swimmer.

Is Safer Swimmer cumbersome or annoying to use?

No, it isn't. Stacey Kiefer and I have tested Safer Swimmer and continue to use it for open water and triathlon swim training. The Safer Swimmer belt attaches quickly and easily around a swimmer's waist, allowing one to effortlessly tow a lightweight, yet resilient swim buoy behind them during training.

Won't Safer Swimmer interfere with my stroke or kicking?

Absolutely not. The buoy leash length can be tailored to precisely place Safer Swimmer between your butt and your feet, allowing you to kick without contacting the buoy.

I'm a Triathlete; why do I need "open water" swim gear?

Unless you rock indoor triathlons exclusively (hopefully not), training for the swim leg of a triathlon is open water swimming! Also, you can float your precious waterproof Garmin on Safer Swimmer and be far more likely to take accurate GPS readings! Looking for more advice to help your open water swimming and triathlon training?

Check out these articles:

• 10 Quick Tips For Swim Sighting
• Open Water Swim Training Safety

Let me know how your training goes- and about any tips and tricks that work for you.

See you at the pool (and lake, ocean, river, puddle),

-Robin Spencer Kiefer

Learn More About Open Water Swimming:

• Open Water Swim Training Safety
• Open Water Swimming Safety Tips For Everyone
• Why We Love Open Water Swimming

Summer has finally arrived - my favorite time of year to swim.

[caption id="attachment_251" align="alignleft" width="165"] Looking for open water? Be Safe![/caption]

On the Wisconsin / Illinois state line, the heat of the summer causes water in all lakes great and small to warm to sanely swimmable temperatures, marking the beginning of my open water swim training.

Although summer is here, Lake Michigan can be frigid enough to prevent me from swimming (even with a wetsuit), so I often choose smaller (warmer) lakes for my distance swimming workouts, allowing me to enjoy open water without neoprene insulation.

But despite my anxiousness to dive in and immerse myself in mother nature, there's one thing that I never avoid - being safe. Open water swim safety requires additional precautions and considerations (as if swimming wasn't hard enough already!).

Here are quick swim safety tips to consider for your next open water swim:

• Swim in a group: Bring a buddy to your lake swim. There's safety in numbers and swimming in groups adds safety. Larger groups of swimmers are easily seen from shore and are more readily recognized by boats. Group swims also lend confidence and reassurance to less confident swimmers. Remember to stay in group formation once you've started - live large and keep the pack together. Swimming in packs also helps prepare swimmers for the rather intense triathlon swim starts.
• Mark your shoreline: If you are swimming in an area that isn't familiar or easily discernible from the water, mark your starting point. Marking your start helps you sight your swim and provides reassurance to new open water swimmers. Marking the swim start also helps members of the group who are planning a shorter swim (and may want to turn around before you!).
• Swim close to the shore: Consider your distance from shore. Less experienced swimmers should keep closer to shore, safety permitting. If it is not safe to swim near the shore, you may want to consider another site for your training.
• Keep your vision clear: Wear swim goggles or swim masks that have been treated with anti-fog coating and have polarized lenses. I'm partial to Kiefer brand gear, but the Kiefer Visionspex Swim Goggles are an excellent choice for open water training and racing, and have both polarized lenses and anti-fog treatment.
• Keep a high profile: Take every opportunity to make you and your group easier to see. Be sure to pick a bright neon swim cap so boats notice you sooner than later. Also, our neon orange Kiefer Safer Swimmer open water swim buoy boosts visibility for swimmers.
• Time your swim: Less experienced open water swimmers should be aware of the duration of their swim, and should bring a waterproof watch for timing. Timing swims allows swimmers to conclude their swim after an appropriate duration. Losing track of time during a swim can could cause exhaustion or hypothermia if a reasonable duration hasn't been observed.
• Take a break and look around: Take breaks to get your bearings, noting locations of other swimmers, your swim start, and boat traffic. Stray swimmers should be collected and brought back to the group.
• Consider a guide boat: Some bodies of water have heavy boat traffic. Swimming with a guide boat adds visibility, giving jet skis and motor boats more reason to steer clear of your swim route.

Know any other important swim safety tips to keep swimmers safe during their open water swim training? I'd love to get your comments.

Learn More About Open Water Swimming:

• Safer Swimmer Open Water Swimming Buoy
• Open Water Swimming Safety Tips For Everyone
• Why We Love Open Water Swimming