Taking on your first triathlon is an exciting adventure, but figuring out what to wear can feel overwhelming. We've been there, too, standing in front of our gear pile, wondering if we’re forgetting something critical. The good news? With a little planning and the right triathlon clothing plan, you’ll be set up for success across the swim, bike, and run.

In this guide, we’ll walk you through everything you need to know about what to wear for a triathlon for female participants, specifically. Whether it’s a sprint triathlon, Olympic distance, or even an IRONMAN, you’ll leave here confident about what to put on your race day (and shopping!) checklist.

What You’ll Learn in This Article

• Understanding basic triathlon clothing needs
• The significance of wearing a tri suit and how to choose between one-piece and two-piece designs
• Why you might need a wetsuit and tips for selecting one
• How to layer effectively for cycling and running
• The benefits of compression gear
• Tips for choosing the right fit and materials for comfort and performance
• Answers to FAQs about triathlon clothing for beginners

Getting Started: Understanding Triathlon Clothing Basics

From your basic swim suits to bike jerseys to aerodynamic, one-piece tri suits, we’ve seen it all on the race course. With bold colors and patterns, team logos, and matching everything, a triathlon can be quite the parade! With the sheer number of options out there, we understand it can be hard to choose.

Overview of Triathlon Gear: What Do You Need?

A triathlon race is divided into three disciplines: swim, bike, and run. Each leg requires specific clothing and gear designed to keep you comfortable and enhance your performance. Here’s what you’ll need:

Swim Gear

• Tri suit or swimsuit (your base layer)
• Wetsuit (for colder water)
• Swimskin (for warmer water)
• Swim cap (provided by the race)
• Goggles
• Optional: Anti-chafe glide or neoprene booties (for cold water)

Bike Gear

• Cycling shoes or running shoes (depending on your setup)
• Helmet
• Optional: Sunglasses, gloves, and a bike (without clipless pedals if you're a beginner)
• Socks (optional in T1, leaving them off will make your transition faster)
• If you’re not using a tri suit, you’ll need to change from your swimsuit into cycling gear in transition 1 (swim to bike)

Run Gear

• Running shoes (consider a pair designed to wick moisture)
• Visor or hat
• If you’re not using a tri suit, you’ll need to change from your cycling gear into running gear in transition 2 (bike to run)
• Optional: Race belt for your bib and nutrition

The Tri Suit: Your Race Day Essential

A tri suit is the most versatile piece of clothing you’ll wear on race day. It’s designed to work seamlessly across all three triathlon disciplines. Most triathletes choose to wear a tri suit on race day instead of a training swimsuit so they don’t have to change their entire wardrobe after the swim. Your wetsuit or swimskin goes right overtop of your tri kit, and once stripped off, you’re ready to bike and run.

Benefits of Wearing a Tri Suit:

• Eliminates the need to change clothes between disciplines
• Made from moisture-wicking and quick-drying materials
• Provides a built-in chamois pad for bike comfort, and often a built-in bra
• Streamlined design reduces chafe and drag during the swim
• Available in one-piece or two-piece tri kit styles for flexibility

Features to Look for in a Women’s Tri Suit

When choosing a tri suit for women, prioritize the following:

• Supportive top (or pair with a good sports bra)
• Moisture-wicking and breathable fabric
• A comfortable chamois pad that doesn’t feel bulky
• Flatlock seams to reduce chafing
• Optional zipper for ventilation
• Freedom of movement in the arms and legs
• Optional pockets for carrying gels

Wetsuit Considerations for the Triathlon Swim

The wetsuit is one of the key pieces of triathlon gear for both genders. Wetsuits come in women’s sizes and with women’s specific designs, so make sure you’re ordering the right type. A wetsuit isn’t always necessary, but it can be a game-changer in the right conditions. Consider wearing one if:

• The water temperature is below 68°F (check your race’s specific rules). A wetsuit will help insulate you in cooler temperatures.
• You’re swimming in open water and want extra buoyancy, which will allow you to save energy for the bike and run.
• You feel less confident in the swim and want added stability and streamlining, reducing drag and helping with a faster swim.

Triathlon Cycling Gear: Optimize Your Ride

Many cycling accessories are unisex and simply sized accordingly (ie: helmets). Clothing, shoes and sunglasses, however, are offered in women’s specific sizes and styles.

The Right Cycling Gear for Triathlon

Your cycling leg will likely be the longest portion of your first triathlon, so comfort is key. Here’s what you’ll need:

• Cycling shoes (or running shoes if you’re skipping clipless pedals)
• Helmet and cycling glasses for protection and visibility
• Comfortable socks (optional for a quicker transition)
• Sunglasses to shield your eyes from sun and wind

Do You Wear Underwear with a Tri Suit?

No, you shouldn’t wear underwear with a tri suit. The built-in chamois pad in a tri suit is designed to be worn directly against your skin to prevent chafing and wick moisture effectively. The pad in a tri suit is often a bit thinner than the one you’ll see in your bike training shorts or bibs, so as not to absorb extra water in the swim.

Benefits of Compression Wear in Triathlon

Compression gear is exactly what it sounds like: very tight, form-fitting clothing, socks, and leg or calf sleeves that compress the muscles. Some triathletes find that wearing compression gear can help reduce muscle fatigue  during a race, thus improving performance. Compression gear has also been shown to improve recovery during and after a race. Here are some additional benefits and items you might want to invest in.

Benefits of Compression Gear:

• Reduces muscle vibration
• Improves circulation for quicker recovery
• Provides support during long races
• Can reduce chafing when properly fitted

Recommended Compression Items for Race Day

• Compression shorts or tights
• Compression socks or calf sleeves
• Compression tops for extra core support

Tips for Choosing Your First Triathlon Clothing

When choosing triathlon suits for women, ensure the suit feels snug but doesn’t restrict your movement. Look for flatlock seams to prevent irritation. Test your gear in training to identify potential chafing areas or general discomfort. The more training sessions you do in your race gear, the better!

Understanding Different Fabric Technologies

The best triathlon clothing is made from advanced materials:

• Moisture-wicking fabrics pull sweat away from your skin.
• Quick-drying materials ensure you stay comfortable.
• Stretchy fabrics offer flexibility for all three disciplines.

Want some help training for your first tri? Look no further than the MOTTIV training app, which offers personalized training programs that we design to match your abilities, goals, and schedule. You've got the clothing right, now let us help you get the training right.

FAQ: Common Concerns About Triathlon Clothing for Beginners

Can I use my regular swimsuit for the triathlon swim?

While you can wear a swimsuit, a tri suit is better suited for the whole race because it transitions seamlessly between the swim, bike, and run. Having to change out of your swim suit and put cycling clothes on when wet will add precious minutes to your transition times.

Should I buy triathlon-specific shoes?

If you’re planning to race multiple times, investing in triathlon-specific bike and run shoes can improve your efficiency during transitions and provide better performance. Triathlon-specific shoes often have dials and quick laces that make them faster to get on and adjust on race day, when you’re trying to move quickly. Many models also drain water more efficiently.

How should I layer clothing for race day?

1. Start with a tri suit as your base layer.
2. Make sure to wear warm, comfortable clothes to the race in the morning, and pack a weather-appropriate change of clothes to wear after your race.
3. Add a wetsuit if the water temperature requires it.
4. In T1, remove the wetsuit and add your helmet, cycling shoes, and any optional layers.
5. In T2, switch to running shoes and add accessories like a visor or race belt.

Conclusion: Step Into Your First Triathlon Confidently

Your first triathlon doesn’t have to be intimidating. With the right clothing, gear, and preparation, you can focus on achieving your race goals and having fun. Remember, the world’s best triathletes don’t become experts overnight—they start just like you. Clothing especially is something you’ll refine as you gain more experience racing and experiment with new options.

If you’re ready to get started, download the MOTTIV training app for a free, personalized training plan that does all of the planning for you. We want to make sure that not only are you outfitted properly, but you’re properly trained and confident to tackle your first race!