Preparing for a triathlon can be both exciting and overwhelming, especially when it comes to gear. Whether you're doing your first race or aiming for a sprint triathlon, knowing what to wear is crucial. From tri suits to wetsuits, the choices you make will impact your comfort and performance. In this guide, we’ll answer key questions and share practical tips on what to wear for a triathlon so you’re fully prepared on race day.
Why Are Triathlon Clothes So Tight?
If you’ve ever looked at triathlon clothing, you’ll notice one thing—they’re tight! Triathlon clothes, such as tri suits and wetsuits, are designed to fit snugly for a reason. In a sport that requires swimming, cycling, and running, minimizing drag and reducing excess fabric is crucial.
Tight-fitting clothing ensures maximum aerodynamics during the cycling leg of the race and reduces water resistance while swimming. Additionally, the compression effect of snug triathlon gear helps improve circulation, reduce muscle fatigue, and maintain optimal body temperature. Loose clothing can cause drag in the water and slow you down on the bike.
Though the tightness might take some getting used to, it ultimately helps with speed and endurance, making it essential for triathlon performance.
Do I Have to Buy a Tri Suit for My First Triathlon?
If you’re new to the sport, you might wonder whether you need to invest in a tri suit for your first triathlon. The short answer is: it's not mandatory, but it’s highly recommended.
A tri suit is a one-piece or two-piece outfit that you wear throughout the entire race. It’s designed to function well in all three disciplines—swimming, cycling, and running—without the need for wardrobe changes between events. For your first race, especially if it’s a sprint triathlon, a tri suit offers convenience and performance benefits.
However, if you're not ready to invest in a tri suit just yet, you can still get by with a swimsuit for the swim leg, then change into cycling or running gear afterward. This is a less efficient option, as you’ll spend more time transitioning between segments. Over time, many triathletes find the convenience and comfort of a tri suit worth the investment.
Should I Wear Underwear Under My Triathlon Clothes?
One of the most common questions new triathletes have is whether to wear underwear under triathlon clothing. The answer: no, you don’t need to wear underwear under your tri suit or other triathlon gear.
Tri suits, bike shorts, and wetsuits are designed with built-in padding, moisture-wicking fabric, and chafe-resistant seams, making underwear unnecessary. Wearing additional layers can lead to discomfort, increased chafing, and reduced mobility.
If you’re used to wearing underwear during workouts, it may feel odd at first to go without, but trust the design of the triathlon-specific gear—it’s built to keep you comfortable throughout the race.
For women, wearing a sports bra is a must for extra support, especially if you have a larger chest. While some women’s triathlon suits come with built-in sports bras, they may not offer enough support for everyone, particularly during the run. Most athletes prefer wearing a separate sports bra for better comfort and stability.
When choosing a sports bra for a triathlon, look for one that fits snugly without chafing, has minimal padding, and dries quickly. Too much padding can absorb water during the swim, making you feel heavier throughout the race. A good sports bra will keep you comfortable across all three disciplines—swimming, biking, and running.
Basic clothing for first sprint tri as a woman
If you’re a woman preparing for your first sprint triathlon, it’s important to keep your clothing simple yet functional. Here’s a breakdown of the basic clothing you’ll need:
1. Tri Suit (or Alternatives)
- A tri suit is your best bet because it’s designed for all three disciplines—swim, bike, and run. You can choose between a one-piece or two-piece option. It’s quick-drying, form-fitting, and eliminates the need for changing clothes between legs of the race.
- If you don’t have a tri suit, you can wear a swimsuit for the swim and then change into bike shorts and a top for the cycling and running portions. This takes extra time, though.
2. Sports Bra
- Choose a sports bra that offers good support, especially for the run. It should fit well, not chafe, and have minimal padding to avoid absorbing water during the swim.
3. Wetsuit (Optional)
- If your sprint triathlon includes open-water swimming and the water is cold, a wetsuit can provide warmth and buoyancy. Make sure it’s triathlon-specific, allowing for flexibility during the swim.
4. Cycling Gear
- Bike shorts with padding are essential if you aren’t wearing a tri suit. They offer comfort during the cycling portion. Avoid heavy padding, which could absorb water and slow you down.
- A cycling top or moisture-wicking shirt is great for the bike and run. Look for something breathable that dries quickly after the swim.
5. Running Shoes
- A good pair of running shoes is crucial for the running portion. Consider elastic laces to save time during transitions, making it easier to slip them on quickly.
6. Optional Accessories
- Sunglasses to protect your eyes from the sun while cycling and running.
- A hat or visor to shield your face from the sun.
- A race belt to hold your race number, which saves you from pinning numbers to different outfits.
Many women triathletes have similar experiences when starting their triathlon journey, and one shared her progression through different gear setups that perfectly illustrates this.
In her first two races, she opted for a simple combination of a bathing suit, sports bra, and workout shorts—not actual cycling shorts. While this setup was functional, she quickly found that her bottom half wasn't very comfortable, especially during the bike portion. It became clear that comfort is crucial when transitioning between disciplines.
For her third race, she decided to upgrade to tri shorts paired with her trusty sports bra, even though she hadn’t yet received her tri top. While her lower half felt much better this time, she discovered a new challenge: her "girls" floated during the swim and tried to escape the confines of her sports bra! This humorous mishap highlighted the importance of having well-fitted, supportive gear.
What Do I Wear to My First Triathlon? Tips and Tricks
As a first-time triathlete, it’s natural to feel uncertain about what to wear on race day. Here are some tips and tricks to ensure you’re fully prepared and comfortable during your first triathlon:
1. Tri Suit or Swimsuit
For most triathlons, especially shorter ones like a sprint triathlon, a tri suit is your best option. As mentioned earlier, it’s a single piece of clothing designed for all three disciplines, eliminating the need for outfit changes. If you don’t have a tri suit, wearing a swimsuit for the swim and changing into bike or run gear after is an option, but it will cost you valuable time.
2. Wetsuit for Open Water
If your triathlon involves open-water swimming, check the event guidelines to see if wetsuits are allowed. Wetsuits provide buoyancy and warmth, which can be a big help in cold water. Be sure to practice swimming in your wetsuit before race day to get used to the snug fit and to avoid feeling restricted.
3. Cycling Gear
If you’re not wearing a tri suit, you’ll need to change into cycling shorts and a jersey after the swim. Opt for padded bike shorts to provide comfort during the cycling portion. Remember, you’ll need to quickly transition between the swim and bike, so keep your gear simple and easy to change into.
4. Running Shoes
You’ll need a good pair of running shoes for the final leg of the race. Some athletes use elastic shoelaces to save time during transitions—no need to worry about tying your shoes! Make sure your running shoes are broken in and comfortable to avoid blisters.
5. Sunglasses and Hat
Sun protection is key, especially if the race is taking place in the middle of the day. Wear sunglasses that stay secure during both cycling and running, and consider wearing a hat or visor to protect your face from the sun.
6. Race Belt
A race belt is a handy accessory for attaching your race number. You’ll switch from swimming to cycling to running, and a race belt saves you from having to pin numbers to different outfits.
7. Socks or No Socks?
Some triathletes skip socks to save time during transitions, but if you’re prone to blisters or discomfort, wearing socks is perfectly fine. Thin, moisture-wicking socks are ideal.
8. Goggles for the Swim
Invest in a good pair of swim goggles that fit comfortably and don’t leak. It’s also a good idea to bring a backup pair, just in case.
9. Comfortable, Well-Fitting Helmet
You’ll need a helmet for the cycling portion of the race, and safety is key here. Make sure your helmet fits snugly and comfortably, and is properly fastened at all times when you’re on the bike.
What to Wear for a Sprint Triathlon?
Sprint triathlons are shorter than standard or Ironman races, but they still require careful consideration when it comes to gear. Here's a rundown of what to wear for a sprint triathlon:
1. Tri Suit
For sprint triathlons, a tri suit is the most practical option. The shorter distances make it less necessary to change clothing between segments, so a well-fitting tri suit can save you time in transitions.
2. Wetsuit (Optional)
If your race includes an open-water swim and the water temperature is cool, you might want to wear a wetsuit for extra warmth and buoyancy. Just be sure it’s allowed for your event.
3. Quick-Transition Gear
Since a sprint triathlon moves quickly, gear that allows for fast transitions is important. Elastic shoelaces, a race belt, and slip-on cycling shoes can all help you shave off valuable seconds.
4. Light Running Shoes
Sprint triathlons are shorter, so you won’t need super cushioned running shoes. Opt for lightweight running shoes that you’ve worn in well before the race.
Final Thoughts: What to Wear for a Triathlon
Knowing what to wear for a triathlon, whether it's a sprint or a longer race, can greatly impact your race-day performance. The right gear will keep you comfortable, minimize distractions, and allow you to focus on your swim, bike, and run.
For first-timers, the thought of gearing up can be intimidating, but remember to start simple. A tri suit, good running shoes, and a well-fitted helmet will cover most of your needs. Over time, as you gain experience, you’ll learn what gear works best for you and can invest in more specialized equipment.
Whether you’re tackling your first sprint triathlon or your 10th race, the key is to stay comfortable and confident. With the right clothing and gear, you’ll be ready to cross that finish line!
