Trying to shave time off your triathlon time can sometimes be a challenge, especially when it’s just a small amount of time. Often times, simply making small adjustments can make a huge difference. The following are a few minor changes that may help you get closer to your desired time:
- Wear a wetsuit. If you don’t already, consider wearing a wetsuit during your next competition. Wetsuits can cut 10 to 20 seconds per 100 meters off your total swim time. Always make sure the wetsuit fits properly, as ill-fitted wetsuits will do more harm than good. Invest in a triathlon specific wetsuit, not a surfing wetsuit.
- Be rested. Adequate rest is an extremely important part of regular exercise. First, you should rest between your workouts to give your body time to repair itself, as this allows your muscles to grow. Second, make sure you have plenty of time to sleep, especially the two nights before the big race day, to ensure your body is well-prepared.
- Practice your transition. Another simple way to improve your overall time is practicing your transitions. Finding the fastest way to get out of your wetsuit (Bodyglide your wrists and ankles) or change into running shoes (a light dusting of talcum powder inside your shoes and lace locks or other speed laces) from your bike will make you a faster triathlete. Having your helmet resting on your aerobars with your sunglasses ready to be put on, and your bike in a proper low gear, will make the first transition quicker. Practicing transitions is the easiest way to shave seconds off your race time.
- Bike efficiently. Getting a professional bike fitting and practicing efficient biking is a great way to save time during this portion of your race. With an optimized bike fit, your performance and comfort will increase significantly. Plus, just learning to efficiently shift gears and ride in the aero position can improve your biking speed substantially.