Feeling Lost? This is What to Wear for a Sprint Triathlon!

My first sprint triathlon was not too long ago. So I still know how lost I felt the days before my first race.

Did I train enough, will I make it, what to wear for a sprint triathlon,…

A lot of questions were in my head and probably yours now as well.

So let’s find out what you can wear to your (first?) sprint tri:))

What to Wear to Your First Triathlon

Let’s start as simple as possible.

You probably know already what a sprint Triathlon is. That it consists of a 750m swim, 20km bike ride, and 5km run. But what the heck would you wear to that?

On the most basic level, you want an outfit that you feel comfortable in! Furthermore, it should dry fast and should make it easy for you in the transition area.

The Basics First

You need either:

A one-piece tri-suit,
a two-piece tri-suit,
or a regular swimsuit

to race in.

Triathlon Suit (one-piece)

If this triathlon is just the first of many, the best option is to invest in a triathlon suit.

The beauty of a tri suit is its design for all three segments, allowing athletes to wear one outfit for the entire race.

When selecting a tri suit, prioritize quick-drying fabrics, a snug fit that prevents chafing, and pockets for nutrition.

You’ll feel much more professional just with this one piece of equipment (Even though a lot of professional athletes wear a swimsuit for the race).

Tri Top and Tri Shorts

The next best option would be a tri top and a pair of tri shorts.

I think these would be more practical for longer distances so you don’t have to take off your one-piece suit during bathroom breaks.

But both are a valid option! Go with what you feel more comfortable in!

Regular Swimsuit

Of course, you can also wear your regular swimsuit instead of dedicated tri clothing during your race.

The only thing(s) you want to keep in mind there:

Running can be very uncomfortable in a swimsuit (for us women). Because of chaffing… and you know.
And maybe upper-body nudity is not permitted (for men). So you would need to throw on a shirt in transition!

Essentials for the Swim

The swim leg is not just the first but also a critical phase where the right gear can set the tone for the rest of the race.

In my opinion, you don’t need a wetsuit for your first triathlon. If your race day is during summer, this is probably no problem.

Buuuut, if you live in a cooler area, you’re sprint triathlon is already at the beginning of the season, or if you’re just unlucky with the weather, then that could mean that a wetsuit is mandatory for the competition!!!

You could check out the water temperature a few days before race day or check the stats on the average water temperature for that time of the year so you’re better prepared.

Also, check out the general temperature rules at triathlon races!

Some more notes for the swim:

You can wear just your trisuit or wear the wetsuit over the trisuit.
You can also swim in a swimsuit or swim shorts and then continue wearing that or do a quick outfit change.
You will get a swim cap from the race organizers so you don’t need to take your own
For open water swims, I would recommend that you get a pair of tinted swim goggles (so you have no problem with the sun).

Cycling Gear for Speed and Comfort

Let’s continue with the cycling and running part.

Transitioning to the bike, your focus shifts to gear that enhances aerodynamics and comfort without sacrificing speed.

Bike Shoes: Clipped vs. Clipless: Choosing between clipped and clipless cycling shoes depends on your comfort and experience level. Clipless shoes, while requiring practice, offer better power transfer and efficiency.
Helmets and Safety Accessories:
- A lightweight, aerodynamic helmet is non-negotiable for safety and performance. Additionally, consider gloves for comfort and sunglasses to protect your eyes.
- Your bike helmet is the first thing you put on in the transition area! Without it, you cannot leave for the bike leg!!

Running Apparel: Balancing Comfort and Performance

Finally, the run leg.

The final leg of the race demands footwear and apparel that can handle the transition from bike to run smoothly.

Running Shoes: Finding the Right Fit: Invest in running shoes that provide the right balance of support, cushioning, and fit, considering the impact on your legs after swimming and cycling.

Accessories That Make a Difference

Also a part of your triathlon clothing. Accessories.

Small additions can significantly impact your comfort and performance.

Sunglasses and Visors: Protect your eyes from the sun and reduce glare with triathlon-specific sunglasses or a lightweight visor.
Nutrition and Hydration Solutions:
- Plan your nutrition and hydration strategy, choosing gear that allows for easy access to gels, bars, and fluids.
- For example, you could tape some gels to your road bike or put them in the back pockets of your tri-suit for easy access.
Race Belt:
- A triathlon race belt is a very simple piece of equipment but helps you a lot! You can easily attach your race number to it without having to pin it to your tri clothing (and possibly ruining it).

Preparing for Different Weather Conditions

Unfortunately, we have no control over the weather.

Be adaptable and don’t let bad weather get you down!!!

Take some options with you to layer in cold conditions, breathable fabrics for warmth, and waterproof materials for rain.

What to Wear for a Sprint Triathlon: Women’s Edition

This is for all the females here:

Running without a sports bra is super uncomfortable, we all know that.

So we need specific triathlon gear for women that offers support and comfort during ALL disciplines!

Some trisuits have built-in bras but that’s not even enough for me (and there’s really not that much that would need support).

I would suggest wearing a sports bra that’s as thin as possible (so it does not soak too much water) but still offers enough support.

The trisuit I have now has a really thin chamois pad. Like most trisuits.

Because you don’t want to feel like you’re wearing a full diaper when you get out of the water after the swim.

But if you feel very uncomfortable riding a bike with only a thin pad, you could swim in just a swimsuit and then quickly put on a pair of bike shorts in transition. (Ideally, you would also be able to run in those shorts so you don’t need another outfit change).

First Triathlon Tips

To sum it up, the biggest mistakes that beginner triathletes make:

Pacing:
- Starting the swim too fast and therefore feeling practically dead during the run.
Test the gear:
- YOU HAVE TO TEST THE GEAR IN ADVANCE! Sorry, I didn’t mean to scream like that, but I can’t overemphasize this enough. This makes the biggest difference for your well-being during the race!
Nutrition:
- Having no idea about nutrition during training and racing.
Ignoring transition practice:
- Beginner triathletes will get stressed on the day before the triathlon race because they have no idea how to set up their transition zone and how to transition effectively.
Inadequate open water swim practice:
Doing 100% of swim training in the pool and then having no idea how to:
- pace
- navigate
- sight
- and deal with waves
Lack of structure:
- Most rookies have no idea of basic training principles and then plan their training highly inefficiently and leave a lot of gains on the sideline (definitely not talking about myself here…).

These are the mistakes I made during my first triathlon.

If you’re interested to read more about it: Mistakes to avoid when training for your first triathlon.

Wrapping Up

No you know what to wear for a sprint triathlon. But no matter what you finally decide to wear, the most important thing is that you feel comfortable and confident in it during your race.

When you feel more confident in your outfit, this will show in your Aura as well 🙂

If you’ll be racing in colder conditions or are unsure how to choose a triathlon wetsuit or what to wear under a wetsuit. Then check out these posts as well!

Frequently Asked Questions

What’s the best way to avoid chafing in a triathlon?

Apply anti-chafe products liberally in areas prone to rubbing, such as underarms, thighs, and around the neck (for wetsuit wear). Ensure your clothing fits well, without loose fabric that can bunch up and irritate the skin.

How early should I arrive on race day?

Arrive at least 1-2 hours before your start time. This gives you enough time to set up your transition area, warm up, use the restroom, and familiarize yourself with the race venue, including the swim start, transition zones, and finish line.

What nutrition should I carry during the race?

Plan your nutrition based on the race length and your needs, focusing on easily digestible foods and gels. Practice your nutrition strategy during training to ensure it works well for you on race day. Consider electrolyte drinks for hydration and energy gels or bars for fuel.