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IRONMAN & 70.3 Essentials

IRONMAN & 70.3 Essentials

Getting into the sport of triathlon can seem overwhelming with all the equipment and deciphering which items are needed and which are nice to have. When an athlete approaches me with a goal of completing an Ironman I discuss the following items with them. These items are necessary to have a successful training and racing experience.

 

A Plan!

Long Course Triathlon such as Ironman is a serious undertaking and you should not go after it alone. Playtri has Group Workouts, Individual Coaching, 1-on-1 Sessions, and a training app to help you get to the finish line safely. Consider recruiting one or all of these to get you to your finish line.

 

 

 

Swim:

SWIMSUIT

SWIM GOGGLES

  • Clear for overcast days and tinted or polarized for bright sunny days, such as these

  • Should fit without leaking and provide wide range of view

  • Multiple lens options for varying outdoor conditions.

  • Smart goggle for consistent feedback (Read detailed review here)

ANTI-FOG FOR GOGGLES

KICKBOARD

SNORKEL

PULL BUOY

HAND PADDLES

WETSUIT

 

Bike:

BIKE WITH PROFESSIONAL FIT

  • Aero position is only good for as long as you can hold it and run off it.

  • Common injuries and poor run performances come from poor fit.

  • Bike Fit Options

ROAD BIKE

  • Entry point - Good enough to get started but going to leave a lot on the table because of aerodynamic penalty of upright and wider position. Closed hip angle will make running more difficult after the bike.

  • 700c x 23-30c wheels

  • Can add clip-on aero bars

  • Road bikes                

AERO BARS

TRIATHLON BIKE

  • Opens up hip angle to run better

  • Moves rider forward to engage quads and save hamstrings for run

  • Sets you up to run better off the bike

  • Position of ride will be lower and more narrow which improves aerodynamics

  • Triathlon bikes

CLIPLESS PEDALS

  • Better power delivery

  • Maintains fit exactly

  • Enables you to pull through bottom of pedal stroke

HELMET

HYDRATION & NUTRITION

  • Bottles can be stored on down tube and seat tube on most bikes. Additional bottles can be added to increase the fluids you can carry to fuel your race so you can make less aid station stops which will increase overall performance on race day.

  • Behind the Saddle (BTS)

  • Between the Arms (BTA) - These can include bottles with straws so you can drink without the penalty of sitting up to reach for bottles.

  • Top Tube bags can store food and be accessed while still in the aero position so you can fuel your performance and maintain speed on the bike.

CYCLING SHORTS

  • Proper pad (known as a chamois)

  • Bib shorts ensure a secure fit

  • Non-bib shorts may be more comfortable for you

  • Cycling shorts are specifically for cycling and help fit you on the bike in a way saddle manufacturers intend you to sit on the saddle.

CYCLING JERSEY

  • Pockets for nutrition, phone, flat kit, etc.

FLAT REPAIR KIT

CYCLING WATER BOTTLES

BIKE PUMP

BIKE COMPUTER

 

Run:

RUNNING SHOES

SOCKS

  • Avoid cotton – collects moisture, causes blisters

  • Merino wool – regulates temperature, moves moisture, and resists odor

  • Mix of synthetic – nylon, polyester, spandex – good value/durability, prevents friction

  • Example

RUNNING SHORTS

  • Comfortable specifically for running (material: polyester, elastane, spandex, nylon)

RUNNING SHIRT

  • Synthetic fabrics: polyester, nylon

 

Triathlon Specific + Nutrition:

WATCH & HEART RATE MONITOR

TRISUIT

  • Reserved for racing and key workouts

  • Partially hydrophobic for fast swimming

  • Wicks sweat

  • Material reduces chafing

  • Small pad to help with cycling comfort (may impede running for some athletes)

RACE BELT

  • Holds race number

NUTRITION

CHAMOIS BUTTER

BODY GLIDE

 

Coach Ryan Siebert is a Level 2 Playtri Coach and a USAT Level I Coach with Long Course Area of Focus. He coaches juniors and adult athletes of all levels and is a bike fitter and performance tester at Playtri Dallas. He is also 70.3 Champion and WC Qualifier.

 

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