Triathlon Bikes also known as TT bikes are specifically designed to be efficient and save your running muscles for the run. This is achieved due to the frame and seat post, which puts you in a more forward aerodynamic position. Aerobars are mounted to the handlebars for your forearms to rest on which also helps greatly when working to achieve aerodynamic efficiency.

Triathlon training/Race kits are made with swim, bike, run in mind. The Chamois (pad in shorts) is a lot thinner and dries quickly, the higher end tri kits are made to be aerodynamic, tight so it doesn't drag you down in the swim, and be very comfortable with the run. There are one piece kits and two piece, normally athletes wear a two piece kit when racing Half Ironman and Full Ironman distances, and the one piece is used often for the Sprint and Olympic distances. Triathlon apparel is not better than cycling, it is more comfortable than trying to run and swim in a cycling kit. Cycling Kits are great for long rides and provide great cushion in the seat. If training for triathlons we suggest you train and race in tri kits and occasionally in Cycling kits as these kits are slightly higher due to the thick pad and it affects your bike fit.

You can swim any stroke you want as long as you make it to the end of the swim by cut-off time. Backstroke is not permitted in pool swims; any athlete wishing to use backstroke at an open water event must indicate this to the Race Director before entering the water. Backstroke in open water can also lead to poor sighting making your swim not as straight and you end up swimming farther than you need to by veering off course as you are unable to Sight. Freestyle is the best stroke for sighting and maintaining your speed fluidly. When you are in open water and swimming, you need to sight about every 20 Seconds. To stay on course. When you sight, you will pop your head up a tiny bit out of the water just so your eyes are out, and you do this before rolling to your side for the breath. With this technique you will be able to keep your body on top of the water without having your legs drop which will slow you down substantially.

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Triathlon Bikes also known as Time Trial bikes (TT) are specifically designed to be efficient and save your running muscles for the run. This is due to the frame and seat post, which puts you in a more forward aerodynamic position and includes aero bars to ensure your body is in the prime position to prevent drag and increase aerodynamics. Road bikes can also be set up as a triathlon bike by changing the seat post and adding aerobars onto the handlebars. Once you are in the proper position all your run muscles are spared and can rest while you are on the bike, making it so you are fresh and ready to run after the bike.

Pool goggles work great for both open water and pool swims however open water goggles are slightly bigger with anti glare to prevent being blinded by the sunSome goggles are smart goggles, meaning you can see your time, speed, and help you sight as you will see this info in your goggles.. Pool goggles have many options and don’t need to be extra wide due to the controlled swimming environment. • It's best to have 2 pairs of goggles—a clear pair for darker conditions and a tinted pair for sunny days. It's also good to have a second pair on hand on race day just in case a strap breaks. • Make sure they are sized correctly. The straps and lenses should be comfortable yet snug enough to keep water out. • To avoid getting goggles knocked off your head, put the straps under the cap. • Alternatively, use a swim mask instead of goggles for maximum visibility and comfort.

SBR Racing has the following for your convenience Use this link to access the list. (see attachment)

Yes, Races are won and lost in transition. When you get to the transition area on race day make sure you look around to give yourself help when finding your bike and gear. Some athletes bring a balloon, and many will try to remember things like, "My bike is to the left of the light post, Right next to the porta potties, After you pass 5 garbage cans, your bike is on the left." This will help you to not lose precious time looking for your transition area. Often after the swim you can be a little disoriented, and it takes you a minute to get your land legs back. By having practiced transitions during your training you will be more efficient at laying out all your gear in a way you can quickly put on everything you need, and have a system that is the fastest for you. (view attachment)

For different races, they have different rules. For USAT races wetsuits are not allowed when temperatures of the water exceed 76 degrees Fahrenheit or 24.5 Celsius. When wearing a wetsuit, you will have your tri kit on underneath your wetsuit. If wetsuits are not allowed you can swim in your tri kit, be sure your tri kit is tight to reduce drag. There are some advantages to wetsuits when compared to racing without one. Wetsuits are buoyant and provide warmth, reduce resistance and the arms of the wetsuit often have patterns and or types of material that "CATCH" the water better for each stroke. Wetsuits are mandatory if the water is below 60 degrees Fahrenheit or 16 degrees Celsius.

When you exit the swim most races have a line of volunteers known as strippers, to help you get out of your wetsuit quickly. Before you are out of the water completely but as soon as you can stand up and run out of the water unzip your wetsuit and start pulling it down past your butt and the arms out of the sleeves while you are running to the "Strippers" then you hurry and sit down, legs in the air and they will pull hard effectively removing your wetsuit fast. Anti-Chafing or Tri Glide helps with removal of suit as well as prevents chafing around the neck.

Regular bike tune-ups are very valuable as it helps keep your bike working efficiently and it helps keep your components in good shape to last. prior to each training ride be sure you pump up your road or TT bike tires to 115 psi, make sure wheels are on straight and tight. Once a week grease and clean your chain and derailers which will help keep your components working correctly. Pay attention to how your bike feels and sounds. You might need an adjustment with the derailers and or chain if the bike doesn't go into a gear very well, drops without you touching the shifters. If you hear clicks, or grinding be sure to take it to a bike mechanic or fix it yourself if you know how as your derailers may need an adjustment. SBR RACING offers bike maintenance workshops.

After every open water or pool swim make sure to rinse your wetsuit with non-chlorinated cold water and turn inside out to dry. You can buy ‘wetsuit hangers, but don’t store them on a normal hanger. Store in a cool place out of sunlight. If you don't have wetsuit hangers, fold your wetsuit and place it on a shelf in its mesh bag, Regular hangers cause stress on your wetsuit thus making it susceptible to tears, stretching and losing its form.

Wetsuits should be put on slowly to avoid tears. Take time to make sure you get it on right and wear the appropriate size. Some athletes like to bring plastic bags to put on their hands and feet to allow you to glide into the wetsuit. Tri Glide spray or lotion is also very handy helping you get the wetsuit on and off. Put tri glide on your neck, ankles, and wrists. Spend time putting on your wetsuit correctly. Avoid using nails, and gradually inch it up and tight against your body. The crotch must not be loose but needs to be up all the way up so your shoulders have enough room to swim and not feel the pull on your shoulders making every stroke more work due to the tension in your shoulders. Enlisting the help of a friend or fellow triathlete will help when you go to zip up your wetsuit. Higher end wetsuits have the zipper that pulls from the TOP to the BOTTOM, which ensures that your wetsuit won’t come unzipped while racing if your zipper line gets tugged on or pulled by a fellow triathlete.

Yes, the road bike is very versatile and if it’s in the correct position with a aero seat post you can set your bike up to have the same benefits as a triathlon bike. If funds are low, a road bike is a great start to get into the sport as you can ride in only road bike specific races AND triathlons.

Nutrition is extremely important to figure out prior to race day. During training days experiment with what works best with your body, trying out different options so you are well prepared for race day with the fuel that works best for you. Many athletes like their fuel such as carbohydrates, electrolytes and protein in a drinkable option while others like chewable options such as Gu, Bars, fruit, tortillas, or pb&j's. You should never try out a new form of fuel on race day as you need the nutrition and fluids to keep your body in great shape for swim, bike, and run without risking a bad reaction. Click here for a nutrition optimal schedule prior to race start and during. (see attachment)

After biking your legs feel weak and uneasy as you move from one discipline to the next (swim to bike: bike to run) Doing brick workouts (Doing 2-3 disciplines back to back) this will help your body get used to using different muscles and be able to adapt quickly to the new movements of the next discipline.

Functional threshold power (FTP) is your maximum sustained effort over a 45-60 min period. To find out what your current FTP is, you will need to do a 20 minute bike test, however we like to steer clear of the word "TEST" as just the mere mention of the word, your body and mind get a little stressed ;) Using a power meter and HR monitor you can perform a 20 min max effort ride and then calculate 95% of your average power output.

Investing in a wheel set is probably the best upgrade you can have, A good wheel set will have aerodynamic functions, a variety of wheel depths based on what type of riding you plan to do. A complete DISH is very aerodynamic and produces more power however if you are racing with lots of hills and wind you might want to go with a not so deep dish to prevent from being tossed around on the road by the wind. A good wheel set will have great components providing smooth momentum and speed without changing your power output.

A Saddle bag is a bust for all cyclists. Depending on how long your ride is, you will want to pack 2 Replacement tubes, 2 Co2 Cartridges, tire levers, and a $5 bill. Yes we are serious ☺ If you happen to tear or pop your tire and the tube is coming out, fold and place the bill on the inside covering the hole and in-between the Tube and Tire... another benefit is having something on you in case you desperately need some fuel or a Gatorade while out on your training ride.

The Short answer is no, however it will help you stay extra organized with specific spots for each item such as a helmet, wetsuit, shoes, glasses, goggles and swim cap. Each compartment has special features to keep your gear in optimal condition. Click here to see the triathlon check list that will help you be prepared come race day. (triathlon checklist- Attached)

This term refers to when you train or race, the goal is to beat your first split creating a negative split. To do this, practice being intuitive with your body and know how to pace yourself and when to give it your all so you make it to the finish with just enough energy to be able to cross the finish line or designated end of your workout.

Increasing your cadence and riding in a easier gear is best, Gradually practice increasing your cadence and gradually adjusting the gears to allow for maximum output.

Race days depending on the distance, location, and temperatures have a fuelling protocol that will help you have the energy you need at the right times without messing with your gut or causing cramps. Prior to a race there is a schedule that is best to follow, click on the link to learn more. (File attached- Triathlon Pre Race Prep)

Yes! Very important! Many of us have learned the hard way that if we don't truly have a rest day you are more prone to injuries and end up depleting your body instead of strengthening.

Periodization training is the deliberate manipulation of training to optimize performance for competition, this will help prevent overtraining, the variable adjustments include, SPEED, DURATION, AND LOAD. Variable adjustments in duration, load, or volume are planned out over a specific period of time to help your body continually improve. For athletes, the goal is to mix up load variables (training intensity or volume) at different times of the year to allow the athlete to peak at certain times. These peak times usually coincide with competitions.

A brick is when you are training and you do one type of exercise right after the other. For example, On Thursday you have a brick workout assigned by your coach, you will Ride your bike 40 miles at a medium effort and immediately off the bike you will run 3 miles at your maximum effort. These types of training days helps your body train to go from one event to the next and reduces jelly legs. A brick is any 2 or more back to back swim, bike, or run.

Follow your coaches directions, make sure you have a recovery week and rest days.

If you know the swim and air will be extra cold, wearing plastic bags in your cycling shoes will help so you don’t get numb feet which will impact your run. There are also removable arm and leg warmers.

Online training plans are great if you need guidance and someone to report to. A coach designed plan that is tailored to you will be very beneficial and help you get the most out of your workouts. A generic plan is a great starting point, however it is not customized to strengthen your specific abilities and weaknesses.

Race Morning can be very stressful, and it is important to have a routine that helps you feel ready and excited. One of our favorite routines include waking early, Eat some oatmeal and a banana, Shave, Listen to music, Put on your favorite hoodie and workout pants. Little things like this will play a big role in how you approach your race.

Pedals and Cleats allows you to keep your foot in the appropriate position for maximum power, it is important to have your cleats installed on your shoes by a professional when you are getting your bike fit. Imagine walking up stairs and your feet are either too far forward or too far back and you are not stepping up with the ball of your foot. It ends up making every step harder and more prone to injury. Installing the cleat on your shoe provides the same thing, ensuring you are pushing your pedal with the ball of your foot.

For a flat tire, remove your wheel from the bike. Retrieve a tube, tire levers, co2 cartridge and co2 inflation device. Use the tire levers to remove the tire from one side of the wheel frame, then remove the tube. Feel with your fingers around the inside of the tire, and along the rim for anything that has caused the tube to go flat. Sometimes you will get a flat called a PINCHED FLAT. This is where the tube was installed improperly into the tire and you have pinched the tube between the tire. To avoid this when putting a tube on your wheel, inflate the tube a small amount, roll your wheel along the ground pressing slightly and check for any spots where the tube might be sticking out of the tire. Once you are sure all is good fill your tire with all the air in your co2 cartridge. Each cartridge will fill up your tire to 90psi so you will need the whole thing. Riding with a tire with low psi will actually cause more flats. And it is important to check your psi before every ride. ‘ If your brakes rub or chain falls off it is handly to have a pair of rubber gloves in your saddle bag to keep your hands grease free. If your brake is rubbing use your bike multi tool to adjust and check to see if your wheel is in the forks straight. Sometimes if your skewer is loose or your tire has been put on at a slight angle it will cause brakes to rub.

Week Before Practice a dry run of each race transition to check your gear organization. Make sure your bike is in good working order. Charge your garmin or other fitness monitor If required by race organizers, put reflective tape on your running gear. Make a race-day checklist. Start with SBR’s Checklist Two nights before, try to get a good night of sleep—that's when you're most likely to get quality sleep. Toenails clipped, Shave Avoid using new gear Study the course so you know what to expect, this will help you pace yourself for the course. Night Before Organize your gear: Lay everything out and go through your checklist. Then put related items in separate compartments in your bag for easier sorting.: Swim/morning bag. What you need for the swim is in this one; put any extra clothing you will wear in the morning in it, too. Bike gear bag. Bike special-needs bag. This is what you'll want out on the course for lube, food or drink. Run gear bag. Run special-needs bag. Eat normally: Don't start eating new things; stick with the foods you usually eat. Try to have some protein (chicken, fish, turkey), a little healthy fat (avocados, nuts, olives) and a lot of carbohydrates (fruits, vegetables, whole grains, beans). Note: It's best to eat this way for 3 days before your event. Get some sleep: Go to bed early. If you're nervous about waking up in the morning, set multiple alarms (alarm clock, watch, cell phone, wake-up call) for a more relaxed and peaceful sleep. Race Morning Put anti chafing agent on. Visualize the course, listen to music or do anything that will ease the stress and help you get pumped to race. Get to race start 1.5 -2 Hours before the race, and remember where you parked your car. If transition spots are not pre-assigned, the earlier you get there the better choice you'll have in selecting a spot. Porta potties will be always full so get in line as soon as you can. Check in: Some races have you check in prior to race day, while others will have you check in, get body marked, and your race packet day of the race. Be sure you have your ID and USAT number.

Set Up Your Gear for T1 and T2 Bring only what is necessary. Some like to skip the towel, socks, etc to not slow down and have a slow transition. If you like to make sure you have rocks , dirt or sand in your shoes then open towel place under the front tire so you can stand on it and wipe your feet clean and dry while putting on your helmet. Open helmet and lay on bike so its easy to put on. Place sunglasses where you can easily grab but they won’t get broken if someone rides over them. Set the socks in your shoes. Attach the race number to the bike frame, helmet and the clothing you'll be wearing for the bike and/or run. Tip: Use a race belt to attach race numbers. It's quick to put on aand good for the bike and the run. Setting Up the Bike Check tire pressure Ensure everthing works well and things weren’t damaged by the travel and full transition. Make sure the handlebar has end caps—on your bars or you won’t be able to race . If using gloves, attach them to the handlebar Make sure water bottles are filled with water or a nutrition Put the bike in a low gear for starting out. (easier to pedal) With small pieces of duct tape (or other adhesive), tape your energy gels to the tube of your bike in layers. Then you can rip one off and open it at the same time. Tip: If using an aero-style bottle, be careful with energy drinks. Your bike may become extra sticky Extras An permanent marker (for writing your race number on your arm and leg). If the body marking line is way too long. A few band-aids and a travel-size antiseptic. Waterproof sunscreen with an SPF of 30 or more (use SPF 50 if you're sun sensitive). Tape for putting race number on bike. Duct tape—it can always come in handy. Safety pins for your number if you don't use a race belt. Toilet paper Timing chip No tears baby shampoo or anti fog for goggles. Preparing Yourself Put the timing chip on your left leg—on the right leg it could catch on the bike gears. Stay warm and hydrated. Transition areas can get hectic during a race so make sure you know the flow of swim in, bike out, bike in and run out. Try walking the transitions before the race starts. If you have time for a warm-up, do a 10 Min Bike, and 5 min run Put on the goggles and adjust them to fit. If it's allowed, get in the water 10 minutes before you start to warm up and get used to the water. Goggles It's best to have 2 pairs of goggles—a clear pair for darker conditions and a tinted pair for sunny days. It's also good to have a second pair on hand just in case a strap breaks. Make sure they are sized correctly. The straps and lenses should be comfortable yet snug enough to keep water out. To avoid getting goggles knocked off your head, put the straps under the cap. Alternatively, use a swim mask instead of goggles for maximum visibility and comfort. Swim Caps If the cap is supplied by the race, try it on beforehand. Have an extra cap. They rip easily. For extra cold swims you can purchase neoprene swim caps and swim socks For more warmth, wear 2 swim caps. Just make sure the official race cap is on the outside. Extras Earplugs. – Helps with the dizziness an open water swim often produces. Nose plug However: We suggest you don’t become solely reliable on the ear plugs and nose plug. If you lose either while swimming during your race it will cause more stress and impact your swim significantly Getting Ready Survey the swim course. If there are 2 races, make sure you know which buoy is for your distance of a race. Try to gauge the sun angle and wear the appropriate goggle tint. Look for landmarks around the buoys—trees, a large house, a dock, flags, etc. —to know where you are during the swim. Etiquette Position yourself accordingly. If you're a strong swimmer, be in the front. If you are a beginner, stay to the side or behind faster swimmers. Sometimes you will be swam over, get a kick in the face, or arm to the head. Often these are done on accident, remain calm When you are hit on purpose, kicked, have your wetsuit unzipped or goggles pulled off your face, if you are near someone who does not follow etiquette- Re-orient yourself and remember the mind plays a powerful role in how you perform. If your goggles come off, roll on your back, get them seated, roll back over and keep swimming. Keeping the body in the flat position is easier and faster than treading water.