10 Best Triathlon Hacks | Tips Every Triathlete Should Know

From tennis balls to plastic bags, here are GTN's best triathlon hacks to make your tri life easier, simpler and quicker.
Heather's tips include:
- Using a plastic bag to ease on your wetsuit.
- Using elastic bands to keep your shoes in place in T1
- Ensuring you have multiple goggle lenses available.
- Using a bottle just for gels (with a little water).
- Using elastic laces to make them easier to put on in T2.
- Using cable ties to ensure your bottles stay in place.
- Using petroleum jelly inside your shoes to prevent rubbing and help ease them on in transition.
- Packing smartly when travelling.
- Using 2 tennis balls with tape as a makeshift foam roller.
- Using baby oil to help take your wetsuit off faster.
If you liked these tips then give this video a thumbs up and let us know your own triathlon hacks in the comments below 👇
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[@gtn]

Let us know your best triathlon hack in the comments below 👇

[@1989srjones]

Global Triathlon Network I like to pack a hole punch with my race kit. Then you can use it to make nice clean holes in your race numbers, to then attach to your race belt. Some race numbers already have the holes, but not all of them and it can be a bit of a pain trying to make a good hole with your keys, multi tool, teeth...

[@MK-je7kz]

For elastic laces there is nothing like Xtenex. They make shoes like a pair of slippers. It takes less than a second to put them on (and get off) and still they are always at correct tightness. You put them on when you buy the shoes, and when the tightness is set, you don't ever need to open or adjust them. I'm currently testing them with bike shoes as well. That takes some modding as laced biking shoes don't have assisting loops to help putting them on fast. Also when doing high power standing sprint I can feel them stretching on upstroke, but that is irrelevant as I don't use those powers in a triathlon race.

[@markankone9362]

A number belt is almost the first thing that i bought for the duathlon and triathlon.

[@TriRussell1]

Global Triathlon Network, only race triathlons were the water is warm enough to not need a wetsuit. Saves money and time!

[@BrunoVasco]

the plastic bag trick is genius!

[@timnelson8656]

got it guys! Tape tennis balls to my bike, put extra gel in my shoes, and put baby powder in my swim goggles.

[@aaluminumandrescreening1108]

please remember to also race with your helmet on at ALL times......this will not only make you more aerodynamic, but also, more popular amongst your peers as you will inevitably be the coolest person in the race! Happy Racing! =)

[@drnorgaard]

Tip #2: Regarding taping gells to your bike, use painters tape. Painters tape is designed to leave no marks if it sticks less than 24 hours and it's easy to rip. Make it even easier, make a fold at the corner where the tape ends so you can easily lift the tape off.

[@sylvainmichaud2262]

To create the 2 tennis balls peanut, don't use tape ! Put them in a sock and tie a knot. Much softer on the skin.

[@gtn]

Nice additional tip Sylvain!

[@Jake-mj6mc]

That is an awesome idea.

[@thebigbrainbrawlboiz6308]

Tips Swimming- Focus almost solely on technique. Biking- Make sure to get good at biking on flat ground, work on cornering, and have good positioning when going downhill. Running- Start out at a pace you can maintain (You can always get faster later). Come mentally prepared, eat well the day before, and make sure to rest the day before the race. Also stretch well before the race (I like to do yoga).

[@jayjaylh]

"Swimming- Focus almost solely on technique" is so true. New to triathlon and swimming since last year, technique rather than power has made a huge difference for me and improved my overall experience. I would add, forget that it is a race for the first 100m. Adrenaline might put you in overdrive from the start and will be difficult to recover...

[@drnorgaard]

Tip #3: Rather than expensive lubricant to avoid wetsuit chafing, try coconut oil which actually condenses at wetsuit legal temperatures. It's cheap and eco friendly solution and doesn't damage your wetsuit like vaseline or similar petro-based products.

[@Jake-mj6mc]

Erik Nørgaard makes a good mouth wash too

[@matthewkirtland5890]

having your bike in an easier gear for getting out of T1, gets you away smoother and removes the possibility of not being able to get started at all

[@gtn]

Great tip Matthew, we included that one in our T1 tips video!

[@Alex-kr7zr]

Depends, if you do a flying mount where you slip into the shoe directly it may be the other way around

[@PaulWaye]

tip: Use masking tape between your race number stickers and helmet/bike frame - masking tape comes off easier and doesn't leave that horrid sticky glue residue on your shiny equipment

[@elliottwilson4717]

That's brilliant! Thank you

[@happydays8171]

Also, if you use a gummy tape like duct tape (last minute emergency say), WD40 or spray penetrating oil will easily remove the adhesive and not damage your finish. No muss no fuss.

[@paulshipley5669]

Scrunch up your race number, it helps prevent that irritating flapping against your backside as you smash up the bike course! Also, if you get two race numbers in your race pack, put them back to back but the one against your body should be upside down, then if your number flips up it will still be readable.

[@gtn]

Nice tips Paul!

[@sampetty5768]

One that my dad thought of for me. For the gels you can buy little Velcro squares, you put one on the bike and one on the gel and that is it, you can just pull it off

[@AFluffyKantus]

Put some baby powder in your running/cycling shoes to remove any moisture 👍

[@gtn]

Nice tip, we've seen this one a lot at races!

[@marcoiven]

I take several nitrile or latex medical/mechanics gloves with me to every race. I use them to apply embrocation, baby oil, etc and after I'm finished I just pull them off inside out, leaving my hands perfectly clean and ready to race.

[@gtn]

Nice tip Marco!

[@panzerveps]

If it's cold and rainy, using nitrile gloves under your normal gloves will keep your fingers slightly less cold.

[@AnTeallach2011]

Marco Iven Or just wash your hands and stop wasting plastic you fiend.

[@costamoreira5825]

Cameraman alert is the very best ever.

[@drnorgaard]

Tip #4: If you're setting up for flying mount: Adjust cranks to 3 o'clock, that is, right pedal forward and left back. The left shoe mounts with the elastic band on the quick release, move the quick release if necessary. The right shoe mounts on the front derailer or try the bottle cage mount on the down tube. And do try to run with your bike to check the elastic bands don't jump off on your way to the mount line.

[@TheOtherDan]

There's a left and right sock?

[@ratamacue0320]

For running socks, often yes.

[@22rockcrawler]

The socks with individual toes are often anatomical, so the big toe has a bigger pocket than the pinky toe, therefore those are left/ right.

[@sinistregoth]

1. Wear your race belt and number under your wetsuit 2. Tuck your cycle gloves in your tri-suit and put then on just after you exit the water - arrive at bike with them on 3. Make sure your bike is in the right gear to set off

[@cryora]

Won't your number get wet under the wetsuit?

[@sinistregoth]

@cryora Yes... but they are generally waterproof/ resistant - after all, we raçe in the tipping rain, they have to survive that! 👍

[@daleykun]

I recommend a lacrosse ball/balls for rolling. Softer than a rock hard hockey or golf ball but gets deeper into the tissue than tennis balls.

[@gtn]

Sounds like a good middle ground Daley!

[@sampetty5768]

Agree, lacrosse balls are the way, perfect size too

[@NicholasWoodley]

Old water bottles make great tool storage and food storage. It's a GCN hack though.

[@drnorgaard]

Tip #1: Regarding your plastic bag tip: Not all plastic bags are usable. I've found that the thicker, and softer bags just stick and make everything worse whereas the noisy thin kind you used in the video works great.

[@benjaminsager4365]

Drench tennis balls in water... freeze and use after a run to roll against feet for arch/foot pain.

[@julianharr]

My coach told me to rub hair conditioner on your wetsuit so that it rolls off of itself more easily after the swim. Can confirm - it works a charm.

[@ianpovey6331]

wrap top tube with cling film before taping gels on to protect your paint

[@gtn]

Nice tip Ian 👍

[@knight1boner]

And don't use duct tape! Common... or at least find some that matches the paint.

[@markankone9362]

I use tape for painting to fasten the gel on the frame

[@kunivanu22]

I didn't know about the baby oil stuff. Kudos for that!

[@M3T2W01f]

Cable ties: Doddy approved.

[@sampetty5768]

When taping the tennis balls together I use kinesiology tape, it is super tidy and leaves a little bit of flexibility

[@luc9375]

to help me put on my wetsuit leggings easily, I wear woolen socks that I take off after dressing. I avoid baby oil which leaves stains. Thanks for all your excellent advices! Cheers!

[@zzsql]

Great stuff. Thanks. Got my first IronMan (Augusta, GA USA) this Weekend : D One thing. I use mountain bike shoes (Aero type) so I can run in them AND I have elastic laces on them so they're slip on. Not the silly rubber band trick. I've tested both and that is faster .

[@Crojach]

I started using elastic laces this year and it's just amazing how this can improve your time in T2 :)

[@konradmarais7726]

Good god I actually heard something that was new to me, on the GTN show today. Thanx

[@brettlaplante6180]

Bam! Cable Ties!

[@buonsuono]

Instead of taping the two tennis balls, you can put them inside a sock, which ties them together like the tape, but it's easier to reverse.

[@edinburghtumuran916]

Great vid. Awesome!

[@rishatgazizov7834]

In IM I carefully adjust my food plan to aid stations to avoid unnecessary stops/slow downs. Have to carry plenty of carbs with me due to the distance therefore use high energy gels like Sponser (50g carbs in one serving) and Maurten (35g in one serving or powder in a bottle: 79g per 500ml). At selected aid stations I drop empty bottles and pick isotonic solutions plus throw away gel packages

[@eXorikos]

All the effort they put into making the bike as aero as possible and we go and tape gels on top. :D

[@gtn]

Shhh, don't tell the cyclists!

[@13lukek]

The top tube is relatively unimportant for aerodynamics. It’s kind of tucked away behind your aero bars and arms and everything, so it’s much less of an issue than if, say, you were taping things onto your fork or something!

[@marias8007]

Dunno why I'm watching this, no plans to do a tri, but this is fascinating

[@Orgonred]

Great video! Another hack is to put talcum powder in you're cycling and running shoes when you do not wear socks. Helps a lot with reducing friction, and therefore no blisters =D

[@gtn]

Nice addition Sidney, we've seen this one quite a bit a races!

[@Alex-kr7zr]

Or in your socks if you use socks

[@krishnansrinivasan830]

Awesome & Thanks :)

[@francesbell5090]

Can also use talcum powder in shoes/socks :)

[@danjohnson1001]

Here's a tip: park your car about a quarter of a mile from the start and finish. When no one is looking, use your car.

[@tdurden9532]

Tip :Just buy a medal on ebay See how retarded your comment is?

[@Lakunaattori]

I put my gels in Hydrapak Softflask (without packaging of course) and fasten it to my bike with rubber band or tape. When I've taken my first sip from it I just tuck it under my trisuit collar until I need to eat next time.

[@gtn]

Nice idea Luka, how many gels do you usually carry in it?

[@JS-tb9hu]

Good idea

[@Lakunaattori]

I've 250 mil flask so it takes four SIS gels (60 ml per gel). I believe that there are 300 ml and 350 ml options. I've heard that if you put sports watch in your swimming cap and go for open water swim it will measure distance much more accurately than if you keep it on your wrist. I've never tested this but it sounds feasible. GPS doesn''t work underwater.

[@thedramlin5685]

I have been taught to unzip your wetsuit, grab your cap and goggles in one hand and roll the arm over your hand holding the googles and cap so that they are trapped in the sleeve and guaranteed never to lose either in T1. Just be aware that nose plugs can fall out.

[@gtn]

Great tip!

[@20knots]

Came from GCN on Autoplay, stayed for a familiar face. Hi Heather!

[@JustAdelaideRacing]

Another gel trick - stick the tab under the rim of your water bottle, so that you can rip it off during the race. If you have a bunch on your bar/box, and need more, its a good way to get 2-4 more depending on your bottles.

[@Davesunflower]

talc in cycling shoes after the swim x

[@AdAd-tx6bb]

What about cream/lubricant on the neck, to avoid scratches from your swim suit ?! Last time, I got like burned for 2 weeks 😂

[@gtn]

Another good tip! Looks like we'll be needing to make a second video on this.

[@James-iw1uo]

Never heard the petroleum jelly tip. I just always use body glide on my feet to prevent blisters and hotspots

[@routea1428]

Got my first one in 60 days! struggling with the swimming. any tips

[@kevingregory-evans2904]

Elastic bands on bike shoes - I saw a lot of people struggling with these at T1 exit at Kona this year. Couple almost came off their bikes - as a middling age-grouper I don't think I'll ever bother learning to do this.

[@gtn]

Over an Ironman, this wouldn't save you much, its much more important to save those seconds over a sprint distance event!

[@matthewc7138]

I don't think I have ever tied a pair of running shoes :)) These days the tongues are so plushy that my feet slip in and out of them quite easily without changing out the standard laces

[@ottoblanckenberg5792]

If your goggles tend to mist up, lick the inside before you put them on. Saliva stops the condensation. It's an emergency solution too if you need to fix them during the swim.

[@lexington476]

Don't forget they also make corrective lenses goggles too. If your is nearsighted as I am, you would not be able to open swim without them.

[@1989srjones]

Could you maybe do a video where you clarify with some wetsuit manufacturers if you should or shouldn't use baby oil on them. I've seen lots conflicting opinions on this, some says it's fine, some say it damages the Neoprene. It's a bit like the WD40 of triathlon :)

[@gtn]

Nice idea Stephen! Will look into this.

[@thynchyca]

i've used my deo spray to ''foam roll'' my calves and feet :D

[@gtn]

That one might be a bodge rather than hack!

[@TheZinderella]

When would you use foam roller? During the race????

[@conecrazy]

KT tape on the back of your neck will help prevent wet suit chaffing.

[@brettbale9535]

Still say race belt under the wetsuit is underrated.

[@TheFeldhamster]

Bretzky but illegal in most races

[@michaelmastro9382]

I use the ole' prison cubby to kiester about 23 gel packets

[@michaelmastro9382]

It also works for storing the "monkey nut" and extra goggles.

[@ortizma13]

Question: what do you do if you wear prescription glasses for the swim portion?

[@gtn]

Hi Miguel, these days you can get prescription goggles so nothing to worry about there!

[@michaelcollins9867]

Several companies make optical goggles which aren't very expensive (about $25-30 USD) Just get a number somewhat close to your prescription like 2.0 or 3.5 or whatever and you will be spotting the buoys and finish with ease.

[@xkakaibax]

I wear contact lenses when I race. I have -3.75 grade on both eyes. I haven't had any issues with it on the swim leg.

[@Karlm01]

Just curious, if you use elastic bands to hold your shoes in then they snap when you start peddling would that not count as littering?

[@gtn]

Good question karl! Depending on how you attach the bands, they may stay tied to your heel strap. If not, they will snap around the transition area and will be cleared up with the rest of the litter found around transition and you won't be penalised for this.

[@lelandquintal3126]

I wonder if a really light fishing line like a 4lbs test would work instead of the band, a thought I’m having is if I see only the shoe I will focus only on the shoe, I’m worried if I see the band I will be less focused on shoe?? Will try both ...

[@patosiegl7920]

Please make some video like “best triathlon gear under 1500£” or some like this because many people like to start triathlon but don’t have any ideas about what i need to start this. (All things like: great bike, shoes, wet suit.....)

[@gtn]

Nice idea Pato!

[@patosiegl7920]

Global Triathlon Network I have many more ideas. Basicly you must focus on beginners. Because many peoples like to start doing Triathlon but don't know all beginner technics, things what they able or they cannot do on race day.....If you like some more contact me on messenger

[@richardcourt6348]

In T1 I tuck a gel or two into the leg of my shorts. Peeking out, they are easy access while riding. Just rip the end off with your teeth.

[@owen1848]

By the way do any of you guys have problems clipping in or getting your wetsuit and putting your running shoes on like Matt Stephens

[@gtn]

First time every time! We reckon Matt could learn a thing or two 👍

[@owen1848]

Global Triathlon Network Thanks for the Feedback p.s. You are so cool

[@alexian81]

Shoes are already attached to the pedals, so no need to clip in :P

[@markankone9362]

But how to fasten the elastic band on the frame? I don't het it fasten on the right way

[@zekevfab]

You can get one elastic band attached to the front derailleur for the right foot and the other foot to the rear quick release

[@ironmantooltime]

If u dont wear it under ur wetsuit at least keep your race belt and number done up, then to put it on u just step into it. 🤗

[@lyan9923]

Have your bike in the right gear for your preferred take off style :)

[@K.mersch]

So should you wear socks on the run in a triathlon?

[@joshuaang3860]

What watches do you guys wear?

[@gtn]

Hi Joshua, we use Polar watches and heart rate monitors!

[@joshuaang3860]

Global Triathlon Network Nice thanks!

[@markankone9362]

maybe the best hack that you hear ervery time, take a bike fit.

[@kajet666]

Avoid getting in the water with fat on the palms of your hands. I use my outer wrists and outer forearm to distribute the lube where I want it (including especially the neck!).

[@gtn]

Nice tip!

[@rishatgazizov7834]

One more tip: pull gloves on aero bars of the bike. You start cycling and put gloves on the move

[@markadams7328]

You actually said 'hockey ball'... :-)

[@heatherfell_oly]

Mark we play field hockey :0

[@avericaswell7669]

I'm training for my first triathlon. I've been a competitive swimmer for over 8 years.Since I'm rather new to triathlons and comfortable in the water, is a wetsuit necessary?

[@nightsfalling]

I think it depends in how comfortable you are swimming in the cold. I didn't get a wetsuit until I knew I was going to keep doing tris. I did my first 2 tris without a wetsuit.

[@giovannisciotti9972]

You are expecially nice in this video

[@markifi]

eeeew

[@aabatteryacid]

instead of relacing shoes, pre-tie them, slip them off, and then bring a shoehorn

[@okiseeyou]

"..a golf ball, a hockey ball......"

[@roatre3260]

for field hockey

[@andreaaube1428]

I really wanna start doing triathlons I’m doing a lot of research anyone got any tips

[@mda05rnr]

just sign up and do one with whatever you have. if you sign up for a pool swim, you don't need a wetsuit. the only bike you need is one with two wheels and working brakes. Almost all of these tips you'll learn with a bit of experience or talking to people as you do events. Don't be put off by the latest and greatest and eyewatering kit, go and have fun.

[@CasimirdeHauteclocque]

The elastic band breaking and falling off isn’t considered as littering ?

[@pinpointmarketing4183]

Really🥸

[@chrisbunker2117]

The best thing to do, is to ignore any comments and simply remove your backside from sofa and have a go. Don´t think about it, do it!!!

[@adamwalker2034]

With the baby oil, use your carrier bag as gloves when applying. Swimming with baby oil on your hands is an odd and distracting sensation!

[@lukedoyle7802]

Biggest hack Ino take epo easiest way to improve

[@zakyrachmadi3762]

I don’t do triathlons. I’m just a roadie

[@denisrafailov6056]

Swimming with socks instead of putting them in T1. What do you think?

[@TheFeldhamster]

Denis Rafailov illegal. check your race rules.

[@karlstine2065]

Socks?

[@louiseengels3774]

Karl Stine no socks

[@andrewmitchell5807]

Please dont forget your intro or reuse tips that have already been covered on other videos.

[@bensydski5946]

Don't tape the gels on your frame, the alloy packaging will the polish on the frame.

[@ukgeoff4403]

Faffage reduction!

[@owen1848]

2nd comment 5th like

[@ignacioinder]

nice...but promoting that litter on the plastic band....wow.....i guess you got slaves cleaning after your mess

[@pinpointmarketing4183]

Really 🥸

[@powerwindpro]

these are like the noob triathlon tips cable ties suck