If you are a sports lover, then surely you know that running brings many wonderful things to your health as well as maximum support for your belly fat loss.
However, if you only run for a long time, it will cause boredom and sometimes you want to change the form of your exercise and in this article, we will learn about three That combination is running, swimming and cycling.
Starting out you won't be able to take part in any triathlon competition after some practice or you can participate in small triathlons, for example in your local the latter involves larger scales for longer distances.
In this article, we'll learn what preparing for all triathlon needs and what accessories we need to prepare to get started.
You want to challenge your triathlon (Triathlon) – Short-range competition (Sprint); Participate in Olympic or international sports congress;
Challenge yourself to either half ironman or even long-range (ironman). All are waiting for you to come and experience it!
The triathlon competitions all include swimming, cycling, and running.
The key to winning a race is to equip yourself with the necessary knowledge. Here is an overview of the things you need to keep in mind. Now BellyFatZone invites you to refer to this article together!
I. Choose the right distance to start.
Each triathlon race has different distances. If you are a beginner, the Sprint is the best distance for you to train to the longer tournaments.
| Swim | Cycling | Tremor | ||||
|---|---|---|---|---|---|---|
| kilometer | mile | kilometer | mile | kilometer | mile | |
| Sprint | 0.3-0.75 | 0.24-0.62 | 8-25 | 5-15.5 | 1.5-5 | 1-3 |
| Olympic | 1.5 | 0.93 | 40 | 24.8 | ten | 6.2 |
| Half Ironman | 1.9 | 1.2 | 90 | 56 | 21.1 | 13.1 |
| Ironman | 3.8 | 2.4 | 180.2 | 112 | 42.2 | 26.2 |
Consider carefully before deciding to join a triathlon tournament in your area or to practice with a swimming team to prepare for the competition.
Get advice from experts who have competed in the past, or tips on triathlon practice for more information!
Read more: How To Start Running To Get Fit Your Body When You're Overweight?
II. Costumes for triathlon
You can choose clothes for each race or not depending on your preference.
Some triathlons choose to do an entire race in the same swimwear for a faster transition.
Other swimmers wear only one pair of shorts before jumping on their bikes.
There are changes at every stage, especially in long races like Ironman, where time and comfort should come first.
Another popular option is tri-shorts ( “tri shorts” ). These shorts (some even include a shirt to become a race suit) work well for all 3 phases of a triathlon.
Shorts have a quick-dry feature. Many types also add the ability to protect the user against ultraviolet (UV) rays.
The racing suits and cushioned shorts are thinner than the regular short cycling suits so it's more comfortable for the race track (as you can imagine, running in regular cycling shorts will really uncomfortable.)
In general, triathlon clothing should fit the body.
Swimwear triathlon
Most swimming will be the first of any triathlon. For this stage, a diving suit, swimming cap, and goggles will make your swimming more enjoyable and effective.
Wetsuit
The diving suit increases your buoyancy and reduces drag so you have a faster swim time.
This is essential if you are swimming in cool conditions.
A good diving suit will help you reduce heat loss while remaining comfortable throughout the match.
The main downside of a diving suit is that you will have to spend a lot of time being able to change from swimming to cycling.
So which diving gear is the best?
Your choice now is a diving suit that includes sleeves or no sleeves; suitable short or long style; 1 piece or 2 pieces.
The air and water temperatures you can expect during swimming can help you choose the right diving gear. Do not forget to pay attention to the quality of the zipper on the clothes.
While any diving suit will work fine, a triathlon should be lighter, more efficient, and reduce swimming drag.
During a race approved by the Gymnastics and Sports Department, you also need to make sure you are using a diving suit that matches the policy.
– Fit: A diving suit needs the right lengths on the arms, legs, and neck area to the crotch so that these areas are snugly fit without being wide, causing “inflate” when swimming.
The bulging blocks cause water to build up, causing you to slow down. A diving suit should fit snugly and stretch enough to allow the shoulders to move well. It should not be too tight to limit and cause scratches in the neck. If you don't fit the 1-piece style, choose a 2-piece.
– How to clean: After each contest, wash your diving suit from the inside out with clean water, then keep or hang it to dry. Avoid prolonged exposure to direct sunlight.
– Storage: Keeping clothes straight is the best way to store diving gear. Fold hands to opposite shoulders, feet shoulder to shoulder, and waist shoulder to shoulder. If using a hanger, try to use a thick hanger to avoid pressure on the shoulders. Wrap the bottom of the diving suit on the rack to finish.
Swimming cap
Normally, the contest organizers will provide contestants with swimming caps. If you want to use your own, there are 3 popular materials used: Latex, silicone, and Lycra® spandex. Attributes include:
Tip: If you use a Latex swimming cap, sprinkle a little baby powder over it before storing it. It will help keep it from sticking together.
| Latex | Silicone | Lycra |
|---|---|---|
| Thin | Thick | Bath material |
| Poor durability | Moderate durability | Most durable |
| Cheap | Reasonable price | More expensive than the other 2 |
| Multiple color choices | Won't pull your hair much | Will not pull hair |
| Tends to stick together | Anti-stick | Anti-stick |
| Less drag | Less drag | Pull more |
| Cooler than silicone | Warmer than latex | Will not keep hair dry |
Candidates who have shaved their heads may not wear a hat when participating in the competition. However, in some contests your ID is written on a hat, so you'll want to wear a hat instead of leaving this indelible ink on your scalp.
Goggles
To comfortably open your eyes when swimming, equip yourself with a pair of goggles and curved lenses will also help you widen your vision and reduce UV damage to your eyes.
Make sure that swimming goggles are right for you. While the glasses are adjustable, different brands and designs will suit different faces.
Tips for choosing goggles:
- First: place the eyeglasses in your eye sockets to see if the size of the glasses makes you comfortable.
- Adjust the bridge of your nose (some don't have this) for a fit. You can cut out the excess water.
- The strap should be right above your ear.
- If there are 2 straps, the top strap should cover the back of your head.
- Adjust the straps so that the glass fits snugly and there are no gaps around the bezel. There should be a lightweight vacuum pad that shouldn't be too tight, which could injure the user.
Swim goggles can be worn over or under the hat. Some triathlon athletes put goggles under their hats to prevent someone from dislodging them.
Most goggles use anti-fog technology, but if you are still having this problem, you can use a fog cloth or lens cleaner.
Tip: Great if you add a pair of goggles or add different colors for sunny or cloudy days.
| Lens color | Effect |
| Clear | Clear vision, no color change |
| Smoke | Reduce light transmission and reduce brightness without changing colors |
| Blue | Reduces glare and gives good visibility in bright light |
| Yellow / Orange / Red | Remove blue color; Good for indoor swimming pool |
| Mirrored | Reduce brightness and glare |
Earplugs and nose plugs
If you want to keep water out of your ears, consider a pair of soft silicone earplugs. The same goes for your nose – use a nose plug if you want to prevent water from getting into your nose.
IV. Cycling competition triathlon
Bike
Most types of bicycles – for mountain climbing, racetrack, or mixed events – are suitable for a triathlon.
It just depends on your budget and your desire for speed.
Of course, your speed also depends a lot on your fitness level.
Most bicycles designed specifically for mountain climbing, racial racing, or mixed events are suitable for triathlons. It just depends
Maximum use: If you want to enjoy a variety of driving experiences but still enjoy good speeds for a triathlon, choose a road bike.
You can use it for triathlons, road trips, commutes, or other casual occasions.
You can also choose from a variety of bike styles or prices. To make your bike even more efficient, you can add parts such as aero bars or bullhorn and disc wheels.
Top Speed: If you regularly take triathlon and you have the budget, consider a dedicated triathlon bike.
These bicycles are designed with front wheels to help you go further than conventional bicycles.
They are more flexible and work more effectively on your hamstrings, helping your feet during a run. But what are their downsides?
These bicycles are harder to maneuver than regular cycling, they don't have handlebars, can be uncomfortable for long distances, brakes are not convenient, and very expensive.
Travel on the trail: Mountain bicycles get sluggish again when traveling on the road, but if you ride triathlons on the trail it becomes essential and for higher speeds, you can still replace your tread instead of the plain tire.
Bicycle shoes
Hard-sole cycling shoes give you much more strength than regular running shoes. And the so-called “clipless pedal system” (the type that attaches directly to the pedal) offers the highest pedal efficiency.
To use triathlons, look for shoes with easy on/off capabilities for the quick transition between subjects.
- Shoes with 1 or 2 laces and laces usually allow faster lacing than shoes with laces.
- Take a look at the back of your heel — it makes it easier to adjust the shoe.
Helmet
Any racing helmet you love and approved by the Sports Department. Most intermediate and high school bike helmets have more vents and better ventilation – 2 factors that will be helpful for athletes taking triathlons.
Sock
To make the transition even faster, some riders choose to wear socks. This is not something you should try on your first race.
Practice this for many days in advance. Go to a track and run a couple of laps. That way it makes it easier if you want to wear socks.
If you are afraid of blistering due to high temperature or humidity, it is a blessing to practice wearing socks for cycling before. There is nothing worse than a blister, aching, and bleeding foot while you are riding a bicycle and still trying hard to move forward.
Depending on your personal preference, you need to choose the right thickness of socks just make sure that the material of the socks has good moisture absorption (by or of synthetic fibers).
Tip: If you wear socks, try applying a little bit of powder, lubricant, or tape to the hot spots inside your shoes.
Sunglasses
Remember to remove your swimming goggles before riding your bike. Replace them with a pair of sunglasses. They are very helpful in blocking wind, protecting against UV rays, and harmful light to your eyes!
Some lenses have lenses that can be switched under different conditions. What you need to do now is just plan or guess what the weather will be like on the trip and change accordingly.
If you do not want to change yourself, find yourself sunglasses with optical lenses. They automatically change color from light to dark conditions.
Spare room tools
Hopefully, you will pass a good bicycle race, but you will never know what will happen in a normal “looking” situation.
That is why we always have to prepare well in special situations. Although there is always support from the organizers along the way, if you have prepared yourself with the necessary tools, you can also support yourself before waiting for help.
Equipment required on the bike (suitable for more muddy triathlons)
- 2 auxiliary tubes
- 2 or 3 tire levers
- Multi-purpose bicycle kit
- CO2 tank and a hand pump
Bicycle gloves
Should you use them? The main issue is the comfort you feel to answer the question of whether they are necessary or not.
One particular strategy for the triathlon: Attach your gloves to the handle with a hoop belt and use them while you are on the trail
Emulation strap
If you don't want trouble at the safety pins, use the racecourse digital strap; This also helps you shorten a few seconds. Attach your race number to the rubber strap when you're ready to grab and play.
Nutrition
Free food at the race is usually up to the sponsor's decision.
Usually, the race organizers offer bananas, grain products, biscuits, some kind of protein or energy bar, gels, and drinks.
You can bring food or soft drinks with you if you need more. And if you choose this way, here are some notes for you:
– Countries or energy drinks: The traditional water bottle cages suitable for standard water bottles on your bicycle.
Tri-triathlon bottles require an extra straw for sipping on a bike ride and a mesh stopper for quick refilling when needed.
However, they often slide into the aero bars, so you can use special hook clips to fix them above the handlebar.
– Food preservation: Some riders use cycling jackets and snacks in the back pocket. Others have the power gels fixed on the handle side. Others attach hook-type brackets and small rings to the handlebars suitable for storing the products that power them.
V. Gymnastics for a triathlon
Running shoes
If you're doing a triathlon at a shorter distance, flat sole racing shoes are a relatively safe choice. But for longer distances, you'll probably want the added functionality, cushioning, and comfort of your training shoe.
One advice specific to triathlon running shoes is to use toggles or elastic laces to shorten you a few seconds.
Toggle is used with your laces for quick lacing. As soon as you use the toggle, simply cut the laces shorter or secure the laces to the lower part of the laces so they won't come loose while you're running.
Elastic straps are straps that resemble convertible elastic rubber straps. Stretch straps for easy lacing/removal; Just tighten the bolts for better protection.
If you took the time to put on socks during the first transition, you can wear the same pair of socks during the second transition, and so on. Or you can get a new pair ready for the second transition with your running shoes.
Read more: How To Improve Running Form Avoid Injury And High Efficiency?
Water Vest backpack (or jogging belt)
Usually, there are booster stations in any race, but if you want more control over what you consume at different times, consider using a jogging bag or belt. Water compartment included.
With many different designs with the ability to withstand different bottles and water tanks suitable and friendly to runners.
Cap
Whether it's hot or cool, whether you choose to wear a hat or a visor. Both offerings help shield your face from the sun, shield your eyes from rain, and help prevent sweat from falling into your eyes.
Health checker equipment
Of course, all the stages of the race will be timed and recorded, and the health check is a useful accessory.
This device will help you gauge your body energy level and your racing plan at any given moment – not just at transitions but also your time segments listed.
There are 3 types of equipment that can help you during training or competition:
- A simple time recording clock that helps you see the overall and broken time.
- Heart rate monitors allow you to choose training zones that match your heart health and set alerts if you over-trade your workouts.
- Speed and distance trackers help you determine how far you've traveled and how fast you reach.
Tools need to prepare before the race
You will have a lot of equipment to bring to the match area. Many bags are designed specifically for triathlons, but a duffle bag or backpack is also a good choice to carry with you. Just make sure the duffle bag has a convenient shoulder strap for easy riding.
Lubricant
Triathlons are usually long and demanding. For added comfort, lubricate your body (or anything that might rub against you) with an anti-chipping product.
Do this in each phase of a triathlon. In the event of a rush like a short sprint, lubrication may not be necessary, but for all longer races, you will certainly appreciate it.
– Phase swimming: To help your swimsuit slide easier, lubricate from elbow to wrist, knee to the ankle, and around your feet. At the very least, apply some lubricant to your wrists, feet, and ankles. You should also lubricate any highly mobile areas such as the neck, shoulders, and armpits – anywhere there is a possibility of friction.
– Cycling phase: Use an antifungal cream on the pads of the shorts or directly on the skin, and use the anti-chipping product on bike seats, shorts, thighs, or any areas of skin that could be spooked. close. If you wear socks, lubricate your shoes first and lubricate your feet.
Men's nipples and women's bras are often the areas that need lubrication during a run. If you are wearing socks, insulate your shoes first and reapply your feet. Also, consider massaging your thighs and arms.
First aid
The race organizers always have first aid stations on hand, but it's better to prepare yourself for minor cuts, blisters and bumps.
Keep essential items in your transition area, and consider carrying a few small pieces of antiseptic gel and bandages on your bike and on your belly.
Sunscreen
Keep in mind that no matter how sunny or gray the sky is, harmful ultraviolet (UV) rays are always present. There are two main types of UV rays: UVA rays can lead to premature aging and skin cancer; UVB rays can cause sunburns and skin cancer.
People with combination skin should use a waterproof sunscreen with SPF 30 or higher (sun-sensitive people should use SPF 50).
Apply it before you leave the house or at least 30 minutes before going in the sun so the nutrients can be absorbed into your skin and provide a protective layer.
After your swim is numbered, you can apply more (let it dry before putting on your diving suit). You should also reapply several times in each subsequent period.
While the sunscreen may be labeled as waterproof, that doesn't mean you won't reapply after swimming or sweating. Don't forget to sunscreen both your lips and ears!
Prepare
– The evening before the test: Drink water, but don't drink so much that you have to stay up all night in the bathroom. Eat foods that are easy to digest.
Avoid processed foods or foods rich in fat and fiber because they slow down the body's processing. You may not want to eat a big meal 12 hours before the race.
On a side note, alcohol dehydrates you, so only expose yourself to mineral water or sports drinks.
– Morning Day contest: You will need some kind of energy food supplement before the race and if you have a healthy digestive system, eat foods rich in carbohydrates.
If not, you can try some more easily digested liquid foods. Whichever method you use, eat at least 2 hours before the race so that you can digest better and stay away from public toilets during competition.
– While playing: Drinking water or energy drinks helps restore electrolytes, calories, and fluids to provide energy for you during the race and help prevent the buildup of lactic acid in the muscles.
Especially during the Ironman long-distance tournament, you should eat snacks or energy gels to have energy during cycling and running.
– After the race: Within 30 minutes after finishing, the body starts to rehydrate and replace electrolytes. Eat some carbohydrates and proteins like bagels and bananas. This also helps you reduce the risk of cramps.
Sunscreen sleeves
Sunscreen sleeves are a good choice for sunny or cool days. On sunny days, these sleeves protect your skin from the harmful effects of UV rays. On cool days, they provide extra insulation.
VIII. Compression muscles
Triathletes are compression that is designed to reduce muscle fatigue and encourage faster muscle recovery.
Muscle tightness improves blood circulation, provides a more efficient blood flow to filter toxins from the muscles during exercise (lactic acid), and provides better oxygen to the muscles.
They also have a muscle-stabilizing effect that helps to function better; the vacuum feels heavy and reduces the risk of cramps. Not only that, muscle tightening will shorten the recovery time, reduce muscle pain, especially after high-intensity exercises.
The benefits of using tights are widely accepted by most people in sports.
Triathletes should not be confused with medical bodywear, which is more uncomfortable and can restrict blood circulation if worn during physical activity.
Triathlon Kit: When Do You Get All The Gear?
Get ready for the race, prepare, and train yourself well!
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References
Hopefully, the information above has helped you to gain some more knowledge about the “triathlon gear list”, and bring some small value to you. Please share this article if you feel it is useful. Thanks!
