Shownotes

Introduction

03:13 -

• I want to begin by making one thing very clear: you do not need a lot of gear to start in triathlon. There are many products available, and many of them are excellent. As you gain more experience and become fully committed—particularly in triathlon—these products can become very beneficial.
• However, all of these products, combined with aggressive marketing and perhaps some peer pressure, can create the impression that you need the best of everything from the start. That is simply not true.
• In the remainder of this episode, I will guide you through what I consider the truly essential pieces of gear and equipment. I will also explain which items are optional but might still be helpful even in the earlier stages, and which ones I recommend saving for later.
• Finally, I will discuss how to avoid wasting money in the early stages of your triathlon journey, because with so many products on offer, it is very easy to make unnecessary purchases—mistakes I have certainly made myself. My aim is to help you avoid at least some of those pitfalls.

Equipment for the swim

04:24 -

• To get started with swimming, the essentials are very simple: a swimsuit, goggles, and a swim cap. If you plan to train in open water—not just race in it—I also strongly recommend investing in a safety buoy, also called a tow float.
• This is an important safety item when swimming outside the controlled environment of a pool. That is essentially all you need. If you do not have hair on your head, you can even skip the swim cap, as most pools would not require it in that case.
• There are a few optional items that can be useful at an early stage. The main one is an entry-level wetsuit, particularly if you are racing or training in cold or cool open water. If you choose to buy a wetsuit, I highly recommend trying it on before purchasing, and if possible, have someone knowledgeable help you assess the fit.
• If you do not have access to a local store that stocks wetsuits and offers fitting assistance, you might find opportunities at certain races where wetsuit manufacturers or retailers have booths, allowing you to try on different models and sizes with expert guidance.
• Be aware that an ill-fitting wetsuit is something to avoid at all costs. A poorly fitted suit can let in too much water, making it ineffective and uncomfortable to swim in.
• Conversely, a suit that is too tight can feel extremely restrictive, sometimes even provoking panic in the water. It is worth taking the time to get this right, at least with your first wetsuit.
• Once you become familiar with a particular brand and its sizing, it becomes easier to choose future suits. If buying online—especially for a first wetsuit—make sure the retailer has a clear size exchange policy so you can try it at home and exchange it if the size is clearly wrong.
• Other optional, but potentially helpful, swim tools include a pull buoy, swim fins, a snorkel, and paddles. These are the typical items you might see in a swimmer’s training bag.
• However, none of these are necessary for beginners. What I recommend instead is to take a few private lessons with a swim coach, who can then advise you on which tools would actually help you based on your technique and needs at that stage.
• In summary, the two key mistakes to avoid when it comes to swimming equipment are purchasing a wetsuit that does not fit properly, and buying too many swim “toys” before you even understand what is useful for your own development.

Equipment for cycling

07:40 -

• What you truly need is a functioning bicycle, which can be a road bike, mountain bike, gravel bike, or even a simple commuter bike. The key is that it fits you properly and is in good working condition. You also need a helmet, which is mandatory both in races and during training. In addition, a basic repair kit is essential.
• Even if you do not yet know how to fix a flat tire, it is still important to carry the necessary tools and a spare tube, as other cyclists may be able to help you if you are prepared. While flats are relatively uncommon on commuter bikes, they are more likely on road bikes, and at the point when you transition to a road, gravel, or mountain bike, you should also take the time to learn how to fix a flat.
• For comfort, I recommend investing in a good pair of cycling shorts—either bib shorts, which have straps to keep the pad stable, or regular waist shorts.
• Either option is perfectly fine when starting out. A proper bike jersey with rear pockets is also highly practical for carrying small items during your rides. Additionally, a water bottle and bottle cage are important for hydration, and a small saddle bag to store your repair kit is useful.
• If your bike is equipped with clipless pedals—where your shoes lock into the pedals—you will also need cycling shoes with cleats. However, if you are new to cycling, you can simply use flat pedals and transition to clipless pedals later, once you feel more comfortable.
• This is not something you need to prioritize before your first or even second triathlon unless you are particularly eager to make the switch.
• To conclude the cycling segment, I want to highlight a common mistake: rushing into buying expensive equipment too soon. Items such as time trial bikes, race wheels, aero helmets, or even power meters are all excellent and enjoyable additions once you are more invested in the sport. However, I recommend focusing first on building fitness, consistency in training, and gaining race experience. By doing so, you will become more knowledgeable and better positioned to make smart equipment choices when the time is right, rather than making impulsive and unnecessary purchases early on.

Equipment for running

11:43 -

• I would say this is perhaps the simplest of the three disciplines in terms of equipment. Swimming becomes slightly more complicated when you factor in the wetsuit, but running remains straightforward.
• The essentials are a good pair of running shoes that fit you well and feel comfortable, along with decent running socks and comfortable sports clothing. Depending on the climate, this might simply mean a pair of technical shorts and a T-shirt.
• You do not need a GPS watch, carbon-plated shoes, or any other gadgets or specialized equipment when you are just getting started. The priority at this stage is comfort and injury prevention, and the choice of shoes is key to achieving both.
• I recommend visiting a specialized running store where you can try several models and receive guidance from knowledgeable staff. This can save you from aches and injuries that often result from wearing ill-fitting shoes, which can be just as problematic as wearing an ill-fitting wetsuit.
• One common mistake beginners make is choosing shoes based on brand or price—assuming that the most expensive shoes from a well-known brand must automatically be the best. In reality, no matter how high-quality the shoes are, they may not fit your feet properly, and that can cause problems.
• The most important factor is finding shoes that are comfortable for you, taking into account the shape of your feet and possibly even your running style. Many stores will allow you to run briefly on a treadmill to assess this and help guide your choice.
• While you should not let trends or branding overly influence your decision, I do believe it is generally worth avoiding the very cheapest options on the market.
• You do not need to purchase the most expensive or high-end shoes, but mid-range models from reputable brands tend to offer a good balance of quality, support, and value—as long as they fit you properly.

Specific equipment for triathlon

14:31 -

• One useful item is a race belt, which holds your bib number. During the bike leg, the number should be worn on your back, and during the run, it should be on your front.
• If you use safety pins instead, you would need to stop in transition to reposition or adjust the number, or even turn your shirt around—none of which is ideal. A race belt allows you to simply rotate the bib number around your waist, making it a very inexpensive yet highly practical investment that I strongly recommend.
• Another excellent race-day item is an anti-friction cream, such as Vaseline or Body Glide. This helps prevent chafing in areas prone to irritation, such as the armpits, thighs, and around the neck if you are wearing a wetsuit.
• There are also a couple of optional items worth mentioning. The first is a trisuit, which is a single outfit you wear throughout the swim, bike, and run. If a wetsuit is required for the swim, you wear the trisuit underneath it; if not, the trisuit serves as your swimsuit.
• It includes a small amount of padding, sufficient for comfort on the bike without feeling bulky or interfering during the run. It also usually has pockets for carrying energy gels. That said, it is absolutely not essential. For a first race, you can simply wear a swimsuit for the swim and then put on shorts and a T-shirt in the first transition to complete the bike and run.
• The second optional item is elastic laces for your running shoes. These replace traditional laces and make it possible to slip on your shoes quickly and securely without needing to tie them. They are especially useful if you use cycling shoes on the bike and need to change into running shoes in the second transition.
• Although not strictly necessary, elastic laces are an inexpensive, practical upgrade that can speed up your transitions and give you a more “triathlete” feel, even in early races.

Upgrades that could be made

17:50 -

• I believe the timing of when to start upgrading your equipment or acquiring additional items can vary significantly, depending on where you are coming from. For example, if you come into triathlon with a background in running, that suggests you already know you enjoy endurance sports, even if you’re not yet sure about triathlon specifically.
• In that case, the likelihood of committing to the sport is higher. On the other hand, if you come to triathlon “off the couch,” without any experience in endurance sports, it is much less certain that you will stay with it.
• That is why I do not give rigid timelines for when to purchase specific items—because it truly depends on each person’s background and level of commitment.
• That said, here are some “nice-to-have” upgrades that I recommend considering later in your triathlon journey, once you’ve built some experience and are sure you want to continue. This list is not in strict order of priority—except for the final item, which I do believe should come last.
• First, if you’ve been using a commuter, hybrid, or mountain bike for your early races, I recommend upgrading to a road bike when you feel ready for a proper triathlon-ready bike. A road bike remains a valuable and versatile tool even if you later add a dedicated triathlon or time trial (TT) bike. It is more practical and enjoyable outside of racing, can still be fast if you fit it with clip-on aero bars, and is suitable for group rides and general training.
• After a year or two—or whenever you feel you want to pursue extra speed—you can then add a TT bike alongside your road bike. Conversely, if you already started out on a road bike and know you’re committed to triathlon, it can make sense to move to a TT bike sooner, as you’ve already developed comfort and familiarity with cycling.
• When purchasing either your first road or TT bike, I strongly recommend working with a bike fitter to ensure the correct size and geometry. This is advice I wish I had followed myself early on, as it can save you from discomfort and costly mistakes. If a bike fitter is not accessible, at least buy from a physical shop where knowledgeable staff can help you find a suitable fit.
• Second, I recommend adding a second pair of running shoes once you are training more regularly. Having two pairs to rotate can help prevent injuries and extend the life of your shoes.
• Ideally, one pair should be a more cushioned “daily trainer” for logging miles and longer runs, and the second pair a lighter, faster shoe for racing and speed workouts.
• Third, as you become more serious, consider adding technology: a GPS watch, a bike computer (also called a head unit), and a heart rate monitor. These tools allow you to track and analyze your training more effectively and monitor intensity, pace, and effort. You don’t need top-of-the-line models; mid-range options are perfectly adequate.
• Finally, a power meter for cycling is something to leave for later. A power meter provides an objective measure of how much power you are putting into the pedals, which is extremely useful as you advance in your training.
• Since cycling speed is heavily influenced by terrain and wind, power is a much more reliable metric of effort. However, it only makes sense to invest in a power meter after you already have a road or TT bike, and after you’ve acquired at least a bike computer or GPS watch to display and record the data.
• All of these are excellent tools to enhance your experience and performance in triathlon—but they are not necessary at the beginning. I encourage you to take your time, build your fitness and experience first, and only upgrade your equipment when you are truly ready.

How to avoid wasting money

25:24 -

• My first piece of advice is to wait until you truly know what you need. Your knowledge and preferences will evolve as you gain experience. For example, instead of simply deciding you want a new bike or a power meter, give yourself time to understand which specific model suits your goals and why.
• Be patient—do not rush to buy everything immediately just because it seems necessary at first.
• Second, I recommend completing at least a few races before investing in higher-end gear. This ties closely to the first point, but adds a practical timeline. Those initial races will teach you a lot about what matters to you and what does not, allowing you to make smarter decisions later.
• Third, consider borrowing equipment from friends or members of your local triathlon club. In fact, joining a club or connecting with a local triathlon community is one of the best decisions you can make as a beginner. The support, advice, and access to borrowed gear can be invaluable.
• Fourth, buying second-hand is another excellent way to save money—provided you are mindful about fit. A second-hand bike can be a great investment if it fits you well, but if you compromise on fit simply to get a bargain, you are likely to regret it. The same applies to wetsuits or any other equipment where personal fit is critical.
• Fifth, always try before you buy, especially with items such as bikes, wetsuits, and running shoes. When you are starting out, purchasing these essentials in a physical store with the help of knowledgeable staff—or even a bike fitter in the case of a bike—is much wiser than shopping online. This approach ensures the equipment fits properly and will serve you well for longer, ultimately saving you money and frustration.
• It is important to emphasize that none of this is to say you should not spend money if you enjoy having nice gear and can afford it. There is absolutely nothing wrong with investing in equipment you love, regardless of your speed, experience, or level.
• However, my goal here is to remove unnecessary barriers for beginners by making clear that significant spending is not required early on. Being thoughtful about your purchases and understanding when and how to invest will help you avoid waste while still enjoying the sport to its fullest.

Mikael's example

28:16 -

• I already described my first triathlon in detail in the first episode of this beginner series, but I did not mention the equipment I used at the time.
• For that race, which was an Olympic distance event, I wore a windsurfing wetsuit I already had in the garage—completely unsuitable for swimming—but it got me through the swim nonetheless. For the bike leg, I rode a commuter bike; I did not own a road bike or a triathlon bike.
• Remarkably, I did not spend a single cent to participate in that race. In fact, the race itself was a free club event, not an official competition, so even the entry fee was zero. Of course, I already owned some basic items, like running shoes and the wetsuit, so it is important to acknowledge that not everyone starts with such things on hand.
• My point is not that everyone should aim to do their first triathlon spending nothing, but rather to emphasize that the polished image you often see on social media, YouTube, or at major events like Ironman—where athletes appear to have invested heavily in gear—is misleading.
• At least in the beginning, none of that is truly necessary. You can start with very little, see if you enjoy the sport, and build up your equipment step by step. That was my approach.
• Of course, I made plenty of mistakes along the way and wasted money at times. The biggest mistake I made, as I have already mentioned, was failing to properly assess the size and geometry of my first road and TT bikes.
• I rode those bikes for quite some time, so it was not a catastrophe, but I am sure my performance was limited, and I did feel some frustration because of the poor fit. Hopefully, you can learn from my experience and avoid repeating that mistake yourself.

Takeaway message

30:22 -

• For the swim, you need a swimsuit, goggles, and a swim cap. If you are training in open water, a tow float or safety buoy is also advisable. A wetsuit is only necessary if the water temperature at your first race requires it; otherwise, you can do without it.
• For the bike, any functioning bicycle will suffice, even a commuter bike. A helmet and a basic repair kit are essential, along with some clothing appropriate for cycling. Even running shorts and a T-shirt are perfectly acceptable at this stage, although bike shorts and a jersey can improve comfort.
• For the run, you simply need well-fitting, comfortable running shoes, good socks, and basic sportswear.
• As for general race gear, I consider a race belt and anti-friction cream, such as Vaseline, very useful, even if not strictly essential.
• Everything beyond these basics is optional and can be acquired later. Items such as triathlon bikes, GPS watches, and power meters are not necessary for a second or even a third race. These are better suited for when you know you are committed to triathlon—perhaps in your second season or beyond.
• The key takeaway is that you can begin this sport very simply and still have an excellent experience—just as rewarding as someone who starts with far more gear. Do not let the idea that you need expensive or elaborate equipment become a barrier to entry.