This decision is in the minds of many triathletes before a race. The most important thing to keep in mind is how the apparel will impact performance in terms of the amount of drag it will create during the swim or wind resistance on the bike. The expected race-day temperature should also be taken into consideration to account for the possibility of overheating in a one-piece suit. Generally speaking, for 1/2 Ironman and Ironman distance races, a two-piece (i.e. triathlon short and top combination) is recommended because the chance of having to make a bathroom pit stop increases the longer you’re out there. The two-piece offers greater ventilation but sacrifices on the hydrodynamic side. Some one-piece triathlon suits come with a front zipper that allows for cooling and others come with a back zipper. Ultimately, how the suit feels should dictate selection.   

3.       Triathlon and Cycling Shoes 

Differences between triathlon shoes and road shoes 

Triathlon shoes are specialized cycling shoes. They have a large pull tab that makes it easier to put them on and take them off during transitions, especially when the shoes are clipped onto the pedals. Most triathlon shoes also have straps that open away from the bike so as to facilitate the changeover. As far as engineering is concerned, most tri shoes are well-ventilated so that the athlete’s wet feet can dry as quickly as possible. Unlike road cycling shoes which typically have 3 or more straps, most triathlon shoes have one or two straps per shoe, again to facilitate transitions. 

4.       Running Shoes 

Selecting the right shoe for different foot types 

When choosing a running shoe, several factors should be reviewed. First are the biomechanical needs of the runner as in the shape of your feet. It’s possible to have high arches, normal arches, or flat feet. In the case of high arches, the runner will tend to underpronate and the opposite is true for the flat-footed person. Someone with normal arches will do very well in a neutral shoe whereas the high-arched runner might need a more flexible and cushioned running shoe. Flat-footed runners will need either a stability shoe or, if necessary, a motion-control shoe. Here are some examples of shoes that would meet these conditions:

Cushioned: Brooks Radius, Mizuno Wave Precision, Mizuno Wave Creation, Saucony Pro Grid Triumph
Neutral: Brooks Glycerin, Brooks Radius, Mizuno Wave Rider, Mizuno Wave Creation, Pearl Izumi Sycrofloat 2, Saucony Grid Jazz
Stability: Brooks Adrenaline GTS, Mizuno Wave Alchemy, Saucony Grid Shadow
Motion-Control: Brooks Beast, Brooks Addiction, Saucony Grid Stabil, Mizuno Wave Renegade, Mizuno Wave Alchemy   

Selecting the right shoe for varying distances 

The weight of a shoe becomes an issue when performance is the main concern. For short races such as a 5 or 10K, the efficient runner should go with a lightweight racing shoe that is low to the ground and sufficiently responsive. When it comes to distances greater than 10K, it’s more advisable to switch from flats to a lightweight performance trainer that will hold up better against the pounding of the roads. For training, every long distance runner should own a pair of “high mileage” shoes that can withstand the daily rigors of training. On track or speedwork days, the lightweight trainers can be broken in for a simulated race feel. The following shoes fit the aforementioned guidelines:

Lightweight trainers: Saucony Grid Sinister, Saucony Grid Type A, Brooks Racer ST3, Brooks T5 Racer, Mizuno Wave Idaten 2, Mizuno Wave Revolver
High mileage shoes: Mizuno Wave Rider, Brooks Adrenaline GTS, Saucony Pro Grid Trigon
 

5.       Watches, Heart Rate Monitors and GPS Units 

Running training tools and gadgets 

Whether you’re just looking for a watch that will display the time or are seeking more sophisticated timepiece equipment, there are enough models to cater to all needs. The simplest kind of watch is one where a chronograph records elapsed time and some might even bring a heart rate monitor device along with it. Training with a heart rate monitor helps to get rid of the ambiguities related to perceived exertion because heart rate can be used as a barometer for intensity. Some watches come equipped with GPS satellite systems that measure distance, speed and pace/mile. Top of the line watches even come with computer software programs that allow you to visualize results on graphs and other means of assessment.

Basic Watches (chronograph only): Timex 100-lap Ironman Sleek, Timex Ironman 30-lap shock resistant
Watch and Heart rate monitor: Polar F11, Timex 30-lap Ironman Digital HRM
GPS Units: Timex Speed and Distance System, Garmin Forerunner ( 101, 201, 205, 301, 305)
 

6.       Nutrition 

Nutrition Basics 

One of the worst things that can happen to a runner is to go months preparing for the big race but because of poor hydration and improper fueling, performance is significantly compromised. That’s why it’s essential that runners not neglect the nutritional needs of the body when competing in endurance events. It might make the difference between a Boston qualifier and a total bonk the last 10K of a marathon. With prolonged exercise, the body is depleted of its glycogen stores and, therefore, carbohydrates are at a premium. In addition, electrolytes are lost through sweat which, if not replaced, can lead to muscle cramping and other discomforts. Products that contain a high concentration of carbohydrates, or electrolytes such as sodium and potassium, can delay the onset of these symptoms. Below is a list of substances that can boost performance and aid in recovery.

Salts (Endurolytes, Motor Tabs) - Prevent muscle cramps
Gels ( Hammer, GU, Clif Accelerade, Power Bar) - Replenish electrolytes
Sport Beans – Provide instant energy lift
Bars ( Clif, Power Bar) - Provide a good source carbs and/or protein in an easy to eat and digest form
Drinks ( Endurox, Ist Endurance, Accelerade, Hammer Nutrition, GU2o) - Help with post-workout recovery and rebuild muscle tissue  

7.       Cycling Helmets 

Aero Helmets, Pros and Cons 

Aero helmets came into fashion during the early 1990’s when testers began to be intrigued by the possibility of designing a helmet that would create negligible or minimal wind resistance. According to published estimates, it is believed that an aero helmet can make a difference of over a mile and a quarter over every 100 miles which is quite an advantage. Due to its streamlined shape and tail end, this helmet is best suited for time trials or for any occasion where the goal is optimal speed and performance. Triathletes generally use these in Sprint and Olympic distance races. However, aero helmets becoming increasingly popular in longer races, especially at the Pro level. One of the major drawbacks of aero helmets is lack of ventilation. The lack of ventilation is because there are few or no pores or openings to let air in. This can be a factor during long, hot races. Another potential drawback is that an aero helmet may actually slow a rider down by creating more drag if the rider’s head is not properly positioned.

 

8.       Cycling Saddles 

Differences between road saddles and triathlon saddles 

Triathlon saddles are made specifically for riding in the aero position. This means that the rider spends most of his/her time on the front 1/3 portion of the saddle, applying more pressure to that region than any other. In this posture, the pelvis rotates downward in the aero position and the nose of the saddle absorbs the most weight. With this in mind, triathlon saddles have a more padded nose and a flatter cross section to disperse body weight and saddle pressure over a wide surface area. Some even come with features such as “comfort grooves” that are intended to relieve pressure. Road saddles, on the other hand, do not have these modifications but are just as lightweight and comfortable.