Swim Equipment

Sprint triathlons can start in a pool, but most triathlons are in rivers, lakes, or the ocean. So for your training, you will most likely need equipment for swimming in a pool and equipment for open water swimming.

For the pool, you will need the following:

  • Swim suit
  • Swim goggles
  • Swim cap
  • Towel
  • Water bottle


Your swimsuit should be form fitting, not regular shorts, so that you can swim fast.  If you are a woman, a one-piece suit is the way to go because it is more hydrodynamic and is less likely to come off when you are pushing hard off a wall. If you are a man, find some swim jammers or a “speedo” type swimsuit. Loose fitting shorts or bathing suits with tie-up strings will slow you down.

Swim Goggles

The goggles need to fit your face well and keep the water out of your eyes. When shopping, you should take the goggles out of the package, adjust them to fit your eyes, and lightly press them up against your eyes with the elastic band hanging doing nothing. A good fitting pair of goggles will stick to your face and not fall off. This shows that the goggles can hold a seal well enough to not leak air. Water is thicker than air, so if they can hold air you should be fine. You also don’t want to have to tighten the elastic band so tight that your goggles gouge into your eye sockets. The better the fit of the goggles, the less pressure they need to hold a seal.

Swim cap

You will use a swim cap during your race, so you should use one when you swim. Any cheap swim cap is fine as that’s what you’ll get when you race. Buy a couple as you will loose them and rip them often. A swim cap makes you more hydrodynamic, meaning you will slide through the water more easily with a swim cap on than if your hair is free to wave all over the place, unless you are bald.


This may sound silly, but I can’t tell you how many times I have forgotten a towel when heading out to the pool.

Water Bottle

Swimming is hard work. And you sweat while you swim so you should replenish your fluids even though you are wet and in the water. It’s my opinion that the chlorine in pool water sucks the moisture out of your body a lot more than it puts moisture in, so I like to have a bottle of water or a sports drink sitting there on the side of the pool so I can take a drink during my rest breaks. A water bottle also stakes your claim to the lane in case you need to go off for a bathroom visit.


If there is a specific need for you to use fins then use them. But use fins sparingly. Nothing makes you faster and a better swimmer than fins. Fins can flatten out your body and keep your tail end from sinking, improving your swim stroke quite a bit. If you are having a hard time just getting through the water then some fins might help you to get through this stage in your swimming. However, once you can propel yourself through the water you need to jettison the fins as soon as you can. You can’t race with them, so you should not train with them.

image of triathletes swimming in a pool

Kickboards, hand paddles, and other toys

You will not be using any of these to train for you first race. If you decide to train for another race, especially a longer one, you will benefit from using kickboards and handpaddles to build muscle for different aspects of your swim stroke.

Open water swimming

For open water swimming, you will need a wetsuit. Many stores that carry wetsuits will allow you to rent a suit and apply your rental fees to the purchase if you wish to buy your suit later. This is a great way to try the suit out first and make sure it fits well.

Cammy and Tony at Shadow Cliffs

If you can only try the suit on dry in the store, put it on, make sure you have good freedom of arm movement, and no places where air can collect. Air collecting in an area means the wetsuit is too loose and when you get into the water those spaces will fill with water. You also need a good seal at the top so water cannot flow into your suit while you are swimming. Bend over, move around, and act like you are swimming in the air and see if anything opens up. If you can’t move your arms and legs around very well that means your wetsuit is too tight. You will, of course, feel a bit of restriction because the wetsuit is form-fitting, but you should be able to dance, jump around, and swim your arms around without too much restriction in your movements.

Sleeves or sleeveless? Go with sleeves. Sleeves make you faster. Unless there is some specific reason like warm water or you just can’t stand the restriction of sleeves, get a wetsuit with sleeves because you will then have all ranges of cold that you can swim in. If the water temperature gets too warm you can’t wear any wetsuit, nor will you want to.

Orange Buoy

Plenty of my friends use an orange safety buoy when open water swimming. There are plenty of good reasons to use one of these. Safety is first. If there is any chance that you or anyone you are swimming with might have a problem in the open water then having an orange swim buoy can save your life or someone else’s. Another reason is visibility. A swimmer in a lake is hard to spot by someone in a boat who isn’t paying attention. An orange swim buoy makes you much more visible to everyone.

Friends at Shadow Cliffs Open Water Swimming


You should never swim in open water alone. There are open water swim clubs and groups you should join if you do not have friends who want to swim with you. This is a great chance to find new friends who enjoy doing what you now enjoy and may help you out a little for your first few swims.

Planning A Ride With Google Maps

Google Maps is a great way to plan a ride. Go to https://www.google.com/maps/ and zoom in on your house or wherever you want to start the ride. I zoomed in on my pool because that’s where I start a lot of swims, bikes, and runs.

Right-Click where you want to start your ride and select “Directions from here” when the dialog box opens up.


Right click to the right of where you clicked before and choose “Directions to here.”


Click the bike button to create bike directions to create the shortest possible bike ride ever.


Now drag the middle of the path upward to a street above and you will then have a loop.

You can drag any of the paths to create a larger loop.

Click “Details” on the left to show the turns and directions

You can now print out the directions or just memorize where to turn if you are familiar with the area. You can even click a button to send the directions to your phone.

Using An Interval Timer


rTimer Lite is a fine free timer to use for intervals.

You can find rTimer Lite and many more apps that will help you with intervals. Just search for “Interval Timer” and you will see them all. rTimer Lite is a simple free app that you can set your walk/jog interval to be whatever you need and it will tell you, in a computer voice, when to walk and when to jog. If you listen to music while you run like I do it will even interrupt the song you are listening to, which is very annoying. But this is a workout not a music jam so suck it up buttercup. 🙂

To set the interval times, press the Walk or Jog buttons on the app.

You will then be taken to the screen where you can input your interval for that run or walk.

Once you have your intervals input, press the start button and you are off!

The Race

An image of the Wildflower Olympic start by Tony Farley
An image of the Wildflower Olympic start by Tony Farley

Race day is the day you trained for, the day you read books for, the day to enjoy moving and living just like every training day. You should expect your race to go like your training. You have done the distances in the swim, the bike, and the run. You have eaten the food and drank the fluids that you will use. Everything is the same but this is different because it is with hundreds, maybe thousands of athletes that have gone through the same thing as you. Your friends and family may be there to watch you do this crazy thing that few people ever do. You don’t want to fail. Failure is a cause of so much stress for the first time triathlete. You sit and imagine all the things that could go wrong and it’s really terrifying if you go through every bad scenario you can think of.

Your goal for race day is to not let any negative thoughts into your head. You shall not think a negative thought about yourself, your fellow racers, or even the weather. When you notice a negative thought, let it go. Maybe you’re worried about coming in last. Let it go. Last triathlete is still a triathlon finisher. Worried about getting a flat? You have two tubes and three CO2 canisters. You have changed a tube before. A tube change is a good time for a break. Find some shade, change your tube, and finish the ride-no worries. Worried the swim start? Heard stories about how crazy it can get in the washing machine? You’re not going to start with those crazies. You’re fine waiting for fifteen seconds while they go off and do their thing and then you will calmly start your race. Fifteen seconds is all it takes. You may find that you can start easily after five seconds!

You will follow your plan today and go easier than your training days. You will swim easy, taking a break if you need with a little breast stroke if you need to, and get out of the water calm and collected. You will walk quickly through transitions and get yourself ready for the next discipline, you will drink fluids every mile on the bike and enjoy the aid stations on the run. You will take your time, smile, thank all the course workers, and know that you got this. Do all this and the finish is inevitable.