16 Ways To Get Faster In A Triathlon

The most effective method of improving one’s speed in triathlons is to put in a lot of effort while training. There’s no debate around that. At times, triathletes become so preoccupied with their physical condition that they overlook small details that could help them move faster in races. Here are the easy cheats for a faster triathlon.

1. Shave Everything

Wind tunnel testing has shown that skin is slow. And hairy skin is even slower. Research has revealed that hairy skin can have a more extensive effect than believed. This has been shown in the report “Secrets of the Wind Tunnel.”

The purpose of professional cyclists donning full, long-sleeved body suits when they race in the time trial is evident. Nevertheless, wearing full-body skin tight suits wouldn’t be very feasible for a triathlon.

It’s a good idea to shave any area of your body that will be outside while riding your bike. That means the arms too, not just your legs.

The further you go, the greater the benefits of being bald. So don’t be shy. Grab your razor before the next competition and exploit this more efficient triathlon shortcut.

2. Cut your Wetsuit

It is essential to wear a wetsuit when competing in a triathlon swim that allows wetsuits. The improved hydrodynamics and extra flotation make swimming faster, so you can cut minutes off your leg time, plus you won’t have to endure the freezing water.

Yet, that precious time could be lost if you cannot take off your wetsuit in the first transition zone. A wetsuit stripper may not be accessible all the time, and taking off the suit from around the feet can come across as a frenzied challenge when the pulse rate is higher than 170.

Many triathletes don’t understand that it’s not the end of the world if they end up trimming the legs of their expensive wetsuit. You must be very careful with this work and be aware that it will drastically decrease the amount it can be resold for.

For those who understand the importance of time, use some scissors to reduce the length of your wetsuit and reap the reward. You will be amazed at how quickly you can take it off in T1.

3. Rubber Band your Bike Shoes

It is most efficient to put on your cycling shoes while you are in the process of exiting Transition Area 1. Triathletes who have a lot of experience will have their bike shoes connected to the pedals, and they can put them on without stopping while they are cycling.

However, running out of T1 with your feet slipping on the pedals and slapping against the ground is not ideal. Getting your feet in the shoes while on the saddle can be a difficult task.

You can avoid any decrease in speed and trouble by attaching a rubber band or thin piece of string to your shoes so that they stay in a horizontal position. Most triathlon cycling shoes have a little loop in the back.

Thread the elastic band through this circle and secure it onto a part of your bicycle so that the pedals are forced to remain in the 3 and 9 o’clock positions.

Once you have crossed the starting line, get on your bicycle, put your feet into your shoes, and start cycling. The elastic bands could snap or fly off and then you can start your journey. You can put one foot into a shoe here one at a time.

This cheat is a great way to save time, and at the same time, it guards your cleats against getting worn out from being walked on. So, with this cheat, you do not need to chug along on foot in your cycling shoes in the transition zone.

4. Take Off the Cages on your Frame

Decreasing air resistance on your bike as much as possible is a vital strategy for the triathlete because the bike is where you will spend most of your energy during a triathlon.

An investigation via wind tunnel concluded that having your water bottles on the interior of the bicycle frame is the least aerodynamic position.

Instead of these inefficient spots, put a cage in between the aero bars (the most streamlined spot on your bike with the smallest drag) as well as one behind the saddle. Across the 112-mile journey, you could save a lot of time with this shortcut.

5. Helmet Tail or No Tail?

Once again, time-savings on the bike are crucial. Not enough triathletes have taken the time to learn about correct aerodynamics.

They’ll get the fashionable new aero helmet just because of its stylishness and its recent cutting-edge tech, not taking into account how it would look on their own head.

Do you know what your posture looks like when you are halfway through participating in an IRONMAN event? Are you focusing your view straight ahead, or are you typically casting your eyes more towards the road? A lot of experts in their respective fields have been seen wearing aerodynamic helmets without the back part recently.

They have considered their natural head position during a competition. If most of your gaze is downward, the tail on a helmet functions as a parachute.

If you look forward, it’s a speedy military jet. Determine what your head and face shape are when you run, and seek out the helmet that will provide you with the most speed.

6. Speed Laces on your Running Shoes

This cheat is a no-brainer for the experienced triathlete. Today, it is not permissible to put on running shoes in T2.

Triathlon runners everywhere are purchasing speed laces, as they are a cost-effective option. If you still have not done so, get yourself some elastic laces and put on your running shoes in T2 in much less time.

7. Race Wheels and Tyres

It is either advantageous or disheartening to realize that you can increase your speed in a triathlon if you invest in the right equipment. It may be difficult to finance this latest deception.

Frequently, these expensive race wheels and tyres do have a positive effect. Using wheels and tyres that have low rolling resistance at the back and front of a bicycle can substantially reduce the time it takes to do a bike leg.

If you want to increase your speed in the sport, money on race wheels and tyres is an advisable investment. Besides, it’s impossible to ignore how great those race wheels look.

8. Include Fish Oil in Your Diet

Fish oil could be your secret to race success. Dopamine, often referred to as the “feel-good” hormone, is essential to the functioning of the area of the brain that controls body temperature.

Studies indicate that an increase in dopamine concentration can enhance performance while exercising at 25°C or higher due to its effect on regulating body temperature.

You must eat foods that can be converted into dopamine as it is a chemical that is manufactured in the body. This involves the use of L-theanine and tyrosine amino acids, as well as fish oil.

9. Talk Yourself Fast

Many pieces of research have demonstrated that providing compliments encourages improved performance by increasing assurance – which can be beneficial when you are 5 hours in and have a hill to climb.

Attuning to the nuances of self-talk and visualization could necessitate its own article; however, heed the advice of sports psychologist Russell Martindale in the meanwhile. He suggests that it is better to focus on what you want to accomplish rather than what you are trying to sidestep. If you want to take corners quickly, you should concentrate on making a speedy entry and exit at the apex, not on worrying about the obstacles to avoid.

Positivity equals peak performance.

10. Pick the Right Tyres

Tires tend to be overlooked regarding bicycle set-up, which is a shame since they are the only thing connecting you, the bike, and the roadway. As such, they could be seen as the single most important aspect. So what strip of rubber to go for?

When aiming for the fastest possible speed, people were previously under the impression that narrower designs were the best. In recent times, however, matters have progressed in the opposite direction with some cyclists electing to use 28mm tires.

Bikers will usually inflate their tires to a lower pressure, even as low as 80-85psi. It can seem like you are running out of steam yet you still make it down the highway promptly. The design of the wheel also helps to reduce drag and optimizes air movement where the wheel interacts with the tire.

11. Buy a Pair of Triathlon Laces

The most economical and cost-effective enhancement that you can get is a set of running shoe laces for a triathlon. Whether they are Lock Laces or elastic laces, the same concept applies: free yourself from the hassle of tying a difficult knot by quickly pulling and tightening instead. Prices start as low as £5.99.

12. Avoid Saddle Sores

Many of us are still taking advantage of platforms like Zwift for training, which is a great idea because it allows us to stay within power zones and reduces the risk of unexpected disruption.

Take note, training indoors still has its drawbacks, such as getting saddle sores. Due to the higher temperatures caused by inadequate airflow, the area around your groin will heat up more quickly than when pro triathlete, Kristian Blummenfelt, exits transition two. To cool down, use a fan and direct the breeze to your lower stomach.

One key factor in preventing saddle sores is minimizing sweating, and this can be accomplished by taking certain measures.

13. Eat Protein Everyday

Lowering the amount of training you do in advance of your most important competition is significant in attempting to do away with exhaustion in the pursuit of maximum speed.

The final days before the crucial date should be devoted to increasing carbohydrate intake for optimal energy when the race starts. But don’t neglect protein.

Your body needs a daily dose of protein to maintain muscle repair and rebuild. It is recommended to have a small portion of lean proteins, such as poached eggs, yoghurt, turkey or chicken, beans or lentils, along with carb-heavy meals.

One gram of protein for every kilogram of body weight should be adequate for muscle healing.

14. Acclimatize to a New PB

Don’t underestimate the importance of acclimatizing to your race weather conditions.

If you’re participating in a marathon in a warm climate, you must get used to the environment so that you can both physically and emotionally prepare for the added pressure. To accomplish this, you should slowly increase your body temperature by 1-2°C during a time frame of one to two and a half hours for the span of four to ten days.

This will lead to a decrease in internal body temperature, an enlarged plasma quantity in the blood, and an increased rate of perspiration – all of which are desirable changes. It is currently the right moment to purchase a fan heater for those intense workouts and shut the door. Taking a 20-minute hot bath after an indoor workout has been proven to be an effective way to acclimate.

15. Set Two Alarms on Race Morning

For Ironman or long-distance triathlons, participants may need to be up as early as 3 o’clock in the morning. That’s why you should use two alarms.

They provide greater peace of mind than one. It’s recommended that you enter the starting point of the race into your GPS before heading out, and if you’re staying at a hotel, pack a separate bag for your triathlon gear and a bag for anything you don’t need for the race.

You don’t want to be toasting your success at the Dog and Duck but instead reeking of the odours of a canine and a waterfowl.

16. Know your B Vitamins

Patrick Lange, who has won the Ironman world championships twice, is a vegetarian, which dispels the idea that you cannot have enough nutrients to be able to do an extended, fast race without meat.

If you already are a vegetarian or vegan, or even if you are considering transitioning to such a diet, it is a good idea to take a vitamin B12 supplement.

The lack of B12 is the most general micronutrient inadequacy among vegans and vegetarians since it is not obtainable in plant-based foods and the human body cannot create it from some other sources.

The nervous system and the formation of robust red blood cells absolutely need it to run properly.

When searching for vitamin supplements, try to find those with methylcobalamin, the usable form of B12, as it can be more easily processed by the body.

Side notes

No matter how it is labelled or where it is sourced, the famous belief is that numerous successes, when combined, will lead to a single great victory. If you’re an athlete who competes in triathlons, you should carry on reading to discover small adjustments that will help you in multi-sport events.

To maximize progress, a combination of long sessions with a leisurely pace and short intensive exercises should be done regularly; a personalized bike fitting from a professional will provide invaluable benefits in terms of more speed and fewer injuries; the wetsuit should be of the correct size and fit; and it is recommended to make sure that the majority of the food consumed is healthy with a certain percentage for rewards.

 

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