💧 Hydration strategy on the bike

That's something that needs to be figured weeks in advance, in case additional equipment is required. Multiple things to consider:

• Grabbing bidons 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/isotonic drink one will need. Therefore, my recommendation would be to store two standards bidons in the frame, and one optional 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.

📅 To change on the bike weeks ahead of the race

Make sure to ride a few times with the new gear.

• New cleats
  more info

  Optional
  Yellow Shimano SPD-SL cleats
• New brake pads
  more info

  Optional
  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
  more info

  Optional
• New chain
  more info

  Optional
  Shimano CN-HG701-11 (116 links)
  CN-HG601-11 is standard for 105,
  but CN-HG701-11 is slightly better performance-wise.
• New cassette
  more info

  Optional
  Shimano 105 CS-R7000 11-speed, 11-32
  Bike24
  When to replace
• New chainring
  more info

  Optional: when to replace?

🧳 Things to bring on race day

📝 Things you'll wear the whole race

• Trisuit
  more info

  My favorite ones: Z3r0d Racer and Zoot's Ultra Tri P1
• A charged smartwatch
  more info

  Here are a few tips for setting up a garmin watch for a triathlon
• A transponder worn at the ankle
  more info

  Provided by the organization
• A waterproof HRM chest strap
  more info

  Garmin HRM-Pro Plus
• Aero calf sleeves
  more info

  To be a little faster on the bike.
  Also serves 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.

🏊 For swimming

• Swimming cap
  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.

For the transition swim ➡️ bike

• A small towel
  more info

  To dry your feet and remove the dirt
• Two bidons with pure water and isotonic

🚴 For cycling

Keep the aero calf sleeves on as well as the HRM strap.

• Road bike with aero bars, or tri bike
  more info

  Make it lightweight
  Remove unnecessary equipment, such as lights
  To buy a second hand bike: Buycycle or Biked
  To get a discount from Canyon, go to a Canyon shop and do a test ride.
  You'll get the bike guard for free (19.9 euros) via a code over email.
• Bike computer
• 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
• Fingerless gloves
• Water bidons
  more info

  Already on the bike.
  One filled with only water, the other with isotonic powder and water.
  A third one? Pick up from aid stations?
• Low cut socks
  more info

  To be worn for both the cycling and running legs
• A triathlon belt
  more info

  To carry gels and display the bib number, to be worn until the end of the race
• Gels
  more info

  Have some in the belt, some on the bike.
  Aim for your weight in grams of carbs per hour:
  you weight 75 kgs, you take 75 grams per hour.
• Anti puncture liquid for tubes / sealant
  more info

  Interesting readings: here and there
• 2 CO2 cannisters with inflator
  more info

  To store in the saddle bag
• 2 or 3 spare tubes
  more info

  To store in the saddle bag
• Glueless patches
  more info

  To store in the saddle bag
• Tire levers and multi tool
  more info

  To store in the saddle bag
• A mini pump
  more info

  Attached to the bike frame

For the transition bike ➡️ running

• Two additional bidons with pure water and isotonic

🏃 For running

Wear the same cycling glasses. Keep the aero calf sleeves and low cut socks on. Stock up on gels again during the bike-to-run transition, again aim for your weight in grams of carbs per hour.

• Race running shoes with elastic laces
  more info

  Asics Metaspeed Sky Paris
• A cap
  more info

  For style, or sun

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