Taking on a triathlon is an exciting challenge, but for beginners, it can also seem like a mountain to scale. What kind of gear do you need? How much should you spend to get started? And how do you train? Whether you’re planning your first sprint triathlon or dreaming of crossing the line in a full IRONMAN, or chasing a lifetime personal best, this guide breaks down what you need into three clear phases of budget and goals.
From basic, budget-friendly essentials to advanced gear and training recommendations, we’re here to help you feel confident and ready for your triathlon race day, no matter your starting point.
What You’ll Learn in This Article
Here’s a quick overview of what you’ll gain from this guide:
- An explanation of triathlon distances and formats, from sprint to Ironman
- Recommendations for essential triathlon gear, from beginner to advanced
- How to pack the ultimate kit bag for race day and add-ons to improve your race-day experience
- FAQ's answering common beginner questions
And if you're ready to start training, let us do the hard work for you in figuring out exactly what you need to do to get ready. Download the MOTTIV training app, and get a free training plan for your race, personalized to your schedule, your fitness level, and your goals. But if you're not quite ready for that and you still want more info, read on!
Triathlon Basics for Beginners
Triathlons come in various formats, allowing you to choose race distances that suit your current fitness level and ambition. From pool-based triathlons and sprint-distance events all the way up to Ironman and even ultras, here’s a breakdown of the most common formats you’ll encounter.
Triathlon Distances and Formats
- Sprint Triathlon: A beginner-friendly distance featuring a 750m swim, 20km bike leg, and 5km run.
- Olympic Triathlon: Also known as standard distance, it includes a 1.5km swim, 40km cycle, and 10km run.
- Half-distant (Ironman 70.3): A serious endurance challenge with a 1.9km swim, 90km bike, and 21.1km run.
- Full-distance (Ironman): The ultimate test of stamina: 3.8km swim, 180km bike ride, and a full marathon (42.2km run).
How to Prepare for Your First Triathlon
Preparing for a triathlon requires more than just physical fitness—you have to balance your training across three disciplines while building confidence to seamlessly transition between them.
Here at MOTTIV, we like to look at one’s journey through triathlon as distinct phases. You start as a beginner, approaching the sport with caution and not wanting to spend too much money until you know that you like it. You then move up to the intermediate phase, where you’re doing a few triathlons a year, and feel ready to invest in quality gear.
At the pinnacle of your journey, you become a seasoned racer with experience in various distances and a gear closet that rivals the pros. Here’s a glimpse of how the training changes between phases:
Phase 1: Athletes Just Getting Started
- Swimming: Focus on comfort in the water with drills like floating and breathing exercises.
- Cycling: Emphasize safe handling and endurance on a used or borrowed bike.
- Running: Build stamina through low-intensity runs and introduce brick workouts to practice bike-to-run transitions.
Phase 2: Athletes Seeking a Solid Performance
- Swimming: Add intervals and practice open water swims to improve endurance and sighting skills.
- Cycling: Incorporate long rides and structured intervals to build strength.
- Running: Focus on speed intervals and longer bike-to-run workouts to increase intensity.
Phase 3: Athletes Gunning for a Personal Best
- Swimming: Work with a coach for personalized technique improvements and use video analysis to refine your stroke.
- Cycling: Use tools like a power meter and smart trainer for precise effort tracking.
- Running: Perform lactate threshold and VO2 max tests to tailor your training.
Essential Gear for a Successful Triathlon
Many a flat tire, ill-fitting bike, or chafing wetsuit have frustrated athletes on race day. Indeed, your gear can make or break your race day experience. Below, we take our phase-based guide from above and apply it to gear—what you’ll need to start off with with and how to move through the gear journey in the smartest way possible.
Swimming Gear
Phase 1: Budget-Friendly Essentials
- Goggles: Basic, anti-fog goggles with a comfortable fit.
- Apparel: A simple swimsuit (females) or tri shorts (males) that you can use for both training and racing.
- Practice Environment: Access to a pool or calm open water (lake, river, ocean, or reservoir) for practice.
Phase 2: Moderate Investment
- Mid-range goggles with better clarity for open water swims.
- An entry-level swimming wetsuit for cooler water temperatures.
- Accessories like pull buoys and kickboards for targeted drills.
Phase 3: Advanced Optimization
- High-performance goggles with UV protection.
- A custom-fit wetsuit for optimal mobility in the water.
- Advanced tools like swim paddles and resistance bands for strength drills.
Learn more about swim training and swim gear in our book, Triathlon Swimming Foundations. This is a great place to start if you want proven instructions on how to get more comfortable in the water.
Cycling Gear
Phase 1: Budget-Friendly Essentials
- Bike: A used or borrowed road bike, hybrid bike, or even a mountain bike.
- Helmet: A standard helmet that meets safety certifications.
- Pedals and Shoes: Flat pedals with running shoes or basic cycling shoes.
- Comfort: Padded cycling shorts to reduce friction and prevent chafing on longer rides.
Phase 2: Moderate Investment
- Bike: An entry-level road bike or triathlon bike with clipless pedals (cleats).
- Add-ons: Detachable aerobars to improve aerodynamics.
- Tracking: A basic bike computer or GPS watch for speed, distance, heart rate, and cadence monitoring.
Phase 3: Advanced Optimization
- Bike: A high-end, triathlon-specific bike with aero wheels and electronic shifting, if desired.
- Helmet: An aero helmet designed for speed and efficiency.
- Accessories: Many advanced athletes use a power meter to measure effort and maximize performance.
Our book, Triathlon Bike Foundations, contains everything you need to know (and more!) on becoming a capable and strong cyclist. From basic gear to bike handling and maintenance, this book will help make you a more confident rider in training and racing.
Running Gear
Phase 1: Budget-Friendly Essentials
- Shoes: Reliable running shoes from trusted brands.
- Attire: Comfortable running clothes suited for the local weather.
Phase 2: Moderate Investment
- Shoes: Lightweight, race-ready running shoes.
- Accessories: Running-specific socks to prevent blisters and a heart rate monitor for pacing.
Phase 3: Advanced Optimization
- Shoes: Carbon-plated "super" running shoes for energy efficiency.
- Extras: Compression gear for improved recovery and advanced smart watches for data and analytics.
Become a more fit and efficient runner with our book, Triathlon Running Foundations, which covers everything you need to know about training and racing in this important triathlon discipline.
Key Items for Race Day
Once you've got the basics down for training, race-day gear isn't that much more complicated. You'll want to invest, however, in a few key items to make your transitions smoother, and your race-day experience better overall.
Gear Upgrades to Consider by Phase
Phase 1: Budget-Friendly Essentials
In addition to your swim gear, wetsuit, cycling gear, and running gear, a basic race belt to carry your bib number and gels is a good investment.
Phase 2: Smart Upgrades
Elastic laces, or quick laces, can help you get your running shoes on more quickly, thus transitioning faster between the bike and the run. Many athletes also choose to invest in a well-organized race bag, with compartments for each discipline, nutrition, and gear.
Phase 3: Race Your Best
Advanced triathletes might think about upgrading their nutrition system on the bike, with aero bottles or frame-integrated nutrition carrying options. Many will invest in custom hydration mixes and nutrition plans.
Preparing Your Race Day Bag
Packing a well-organized race bag is essential, not only for smooth transitions but overall organization. You don’t want to be searching for your socks when you’re trying to beat your buddy through T1! Here’s a comprehensive checklist so that you don’t forget anything on race day.
- Swim Essentials:
- Tri kit or swimsuit to wear under your wetsuit/swimskin
- Wetsuit or swimskin (if needed)
- Goggles
- Swim cap (provided by the race)
- Your GPS-enabled smart watch to track your race and share it with friends
- A heart rate monitor, if you use one
- Bike Gear:
- Bike and helmet
- Cycling shoes and socks, if needed
- Gloves, arm sleeves and outerwear for colder weather
- Hydration system and repair kit
- On-bike nutrition (carried in pockets or in small bags attached to the bike)
- Run Gear:
- Running shoes
- Socks, if you didn’t add for the bike
- Sunglasses or a running hat for sunny conditions
- Additional Items:
- Comfortable clothes to wear to the race in the morning and change into after the race
- Bodyglide or TriSlide to prevent chafing
- Sunscreen
- Towel for drying your feet off after the swim
FAQs: Triathlon Gear for Beginners
Do I need a wetsuit for every triathlon?
If the water temperature is below a certain threshold (usually around 78°F or 25.5°C), a wetsuit is often required for safety and buoyancy. It helps you swim faster and keeps you warm. If you're participating in a beginner triathlon or an IRONMAN event, check the race rules regarding wetsuit usage. Remember to practice how to put on your wetsuit efficiently before race day.
Can I use a mountain bike or a hybrid bike?
Yes, especially for sprint or beginner triathlons. A road bike or tri-specific bike is better for long distances.
What should I wear during the race?
Your attire will depend on your personal preference and comfort. Many triathletes opt for a tri suit, which is designed for all three segments of the race. It’s made of quick-drying fabric and provides comfort whether you’re swimming, cycling, or running. It is worn under the wetsuit for the swim, and on its own for the bike and run segments.
Do I need to carry my own nutrition and hydration during the race?
Depending on the length and organization of the race, you'll either be able to access in race aid stations which will supply you with the gels, bars, and hydration you need. At the most advanced level, and especially in full-distance racing, athletes will often carry their own products on their person or bike. Some athletes will use a mix of on-course products and carrying their own.
Conclusion
Whether you’re stepping into triathlons for the first time or pushing for the performance of a lifetime, the right gear and preparation make all the difference. Follow this guide to scale your training and equipment based on your goals and budget.
Ready to get training? Download the MOTTIV training app to get a personalized plan tailored to your abilities and goals, and let's start making your triathlon dreams a reality!
