💧 Hydration strategy
Bike
That's something that needs to be figured weeks in advance, in case additional equipment is required. Multiple things to consider:
- Grabbing bidons (water bottles) from volunteers at aid stations can be tricky, bidons are hard to grab even at low speed.
- Aero bidons are not necessarily a good idea since you cannot swap the bidons with standard bidons during the ride, if you run out of water. I believe they're only appropriate for olympic distance triathlons or shorter.
- Bidons can be stored in the frame (2 bidons maximum), between the aero bars (usually 1, sometimes 2 bidons) or behind the saddle (2 bidons maximum, maybe 3?).
- Fully integrated hydration systems exist but the aero gain is very marginal, and those systems are expensive. Also, they need to be refilled, they cannot be swapped during the race like bidons.
Considering that it's hard to predict how much water one will drink, it's best to ensure to be able to swap empty bottles with new ones. Also, because of the difficulty of grabbing bottles, it's probably best to carry all the water/energy drinks one will need. Therefore, my recommendation would be to store two standards bidons in the frame, and one additional bottle behind the saddle for a 70.3. For a full IronMan, I'd probably consider 4 in total (2 in the frame, 2 behind the saddle). Trading empty bottles for full ones will always remain an option in case of hot weather.
Run
Grab water cups from aid stations.
🌮 Nutrition strategy
Bike
Needs: 90 grams of carbs per hour - not more (I tried...)
For example on a 70.3, with a goal time of 2h30, total needs = 90*2.5 = 225 grams
- 2x 950-ml water bottles with 1x Maurten Drink Mix 320 in each = 2*78g = 156g
- (3x Maurten 100 gel) OR (2x Maurten 100 gel + 1 energy bar) = 3*25g = 75g
- = 231g
Run
Needs: your weight in grams per hour
For example, you weight 75 kgs, aim for 75 grams of carbs per hour, or 3 Maurten 100 gels per hour.
- 4x Maurten 100 gels on a 70.3 if aiming for ~1h30
📅 To change on the bike weeks ahead of the race
Depends on the condition, everything listed below may not need to be replaced. Make sure to ride a few times with the new gear.
- New cleats
more info
Yellow Shimano SPD-SL cleats - New brake/disc pads
more info
Classic pads, or OXiC-specific ones - New tires
more info
Mandatory: you don't want a puncture
Continental Grand Prix 5000 (not the S TR version nor the AS TR version)
Size 25-622 (ETRTO)
Amazon Bike24. - New shift cables
- New chain
more info
Shimano CN-HG701-11 (116 links)
CN-HG601-11 is standard for 105,
but CN-HG701-11 is slightly better performance-wise. - New cassette
- New chainring
more info
When to replace? - New rim tape
🧳 Things to bring on the race weekend
- Allen keys and other appropriate tools
- Duct tape
more info
In case you need to tape things - Scissors
- A Sharpie
more info
To write on the water bottles what's inside,
and whether it's for the bike or the run. - Rubber band
more info
To hold the rear mounted bottle to the holder
📋 Things to do on Saturday
❓ Things to clarify during the briefing meeting
- Can you access T1 and T2 bags on the race morning?
- Where to store your after-race clothes? In the white (street wear) bag? Where to leave it?
- What food is provided? What brand of gels?
🚴 Bring the bike to the transition area
- Bike
- Di2 battery charged
- 2 CO2 cannisters with inflator, and tire levers
more info
To store in the frame - 2 spare tubes and a multi tool
more info
To store in the bottom bracket box,
it would suck to drop it mid-race or forget about it during T2
and start running with it. - A mini pump (optional)
more info
Taped to the bike frame, not in the trisuit,
it would suck to drop it mid-race or forget about it during T2
and start running with it. - Glueless patches (optional)
- Anti puncture liquid for tubes / sealant (optional)
🔵 Blue blag (transition T1 - swim ➡️ bike)
- A triathlon belt with bib number
more info
To display the bib number
To be worn until the end of the race.
Bib number in the back while cycling.
Bib number on the belly while running. - A small towel
more info
To dry your feet and remove the dirt - Helmet
- Glasses
more info
To be worn for both the cycling and running legs - Bike shoes
more info
Some leave them attached to the pedals, ahead of the race, ready to go. - Low cut running socks
more info
To be worn for both the cycling and running legs - Fingerless gloves
🔴 Red bag (transition T2 - bike ➡️ running)
- Race running shoes with elastic laces
more info
Asics Metaspeed Sky Paris
Orca's Speed laces - A cap
more info
For style, or sun - Nutrition (4x Maurten 100 gels)
more info
During T2, you'll store nutrition in your trisuit pockets.
🛏️ Before bedtime
- Fill your 3x water bottles and put them in a plastic bag
- Put your swim gear in your ⚪ white bag (street wear)
- Make a pile of what you need to put on first thing tomorrow morning
- Write down on a sheet of paper what you need to do tomorrow morning
- Inflate tires
- 3x bottles + 4x gels on bike
- GPS in blue bag
- Flip flops / shoes in white bag
- Airplane mode off on the watch (for HRM strap + Garmin Extended Display) - Stick this sheet on your white bag as a reminder
🏁 Race day
🩱 Things you'll wear the whole race - put on when getting up
- Trisuit
more info
My favorite ones: Z3r0d Racer and Zoot's Ultra Tri P1 - Anti-chafing cream
more info
Between the legs - A charged smartwatch
- A transponder worn on the left ankle
more info
Provided by the organization - A waterproof HRM chest strap
more info
Garmin HRM-Pro Plus Aero calf sleevesmore info
To be a little faster on the bike.
Some will also serve as compression sleeves when running.
To be worn the whole time, under the wetsuit first.
If no wetsuit allowed, to be worn only from the cycling leg onward.
I DO NOT RECOMMEND CALF SLEEVES ANYMORE - I tried
They slip down when taking off the wetsuit and are hard to put back on.
It's best to shave one's legs.
⚪ White bag (stree wear - things for before and after the race)
- Flip flops / street shoes
more info
To wear before the start of the race in the morning,
while preparing everything in the transition area.
Better than walking around barefoot.
Easy to hand back to people accompanying you. - One bottle of water
more info
While you wait for the swim - Sunscreen
more info
To apply before putting the wetsuit on - Warm clothes
🚴 On race morning ahead of the race, bring to your bike
- 3x water bottles filled
more info
One filled with only water,
two with 1x Maurten Drink Mix 320 in each.
On a 70.3, do not grab anything from aid stations. - Nutrition (3x Maurten 100 gels)
- Some more air into your tires! Top it up with someone else's pump.
🔵 Additional item to leave in the blue bag ahead of the race
- Bike computer
🏊 For swimming
- Swimming cap (x2)
more info
Usually provided by the organization.
Some recommend two caps so as to "wedge" the goggles between them. - Swimming goggles
- Wetsuit
more info
Optional: sometimes allowed, sometimes forbidden, sometimes mandatory.
Made for triathlon, not diving.