Quick Guides

9 ‘go faster’ triathlon race tips

Alice Hector in partnership with PedalSure

Follow these small pointers to gain speed throughout the entire race. The seconds saved will add up to minutes, and boost your finish position with no extra training! Free speed you say? What’s not to love? However, think safety first!

  1. Are you fuelling your race? If it’s anything over an hour, you should be. Aim for 1g of carb per kilo of bodyweight (so around 60g an hour for a 60kg person – 3 gels per hour or equivalent). The first tip is to pre-cut any tricky packaging. Most energy bars have an edge on their packet which makes it easy to tear. However, this still can be tricky on the go. Cut or tear your packet halfway before your event for ease of access during competition. The same goes for gels (though we don’t want them leaking!) If you tape them to your top tube, make sure the tape runs over the opening, so when you pull it off, the tape should tear it open for you.
  2. If your handling skills are adept enough, have your bike shoes already attached to your bike, and hop on and slip your feet in as you cover distance, rather than doing it stationery in transition with the clock ticking! To make this a seamless action, suspend the back of your shoes to your frame with thin elastic bands, to make sure the shoes don’t get caught under the pedal and come off. As you pedal, the bands should snap.
  3. Elastic laces will save you tying time in T2 or stamping your feet and destroying the heel support in your trainers. Practice beforehand as elastic laces can give a bit more pressure to the tops of your feet, that can prove uncomfortable over longer distances.
  4. Invest in a tri suit. One piece of clothing for all three disciplines will cut a lot of changing time.
  5. Consider going sockless for anything up to 10km. If your shoes aren’t brand new, you shouldn’t get blisters going without socks in a race. As ever, try in training first! However, for long-distance racing, it’s probably worth the few seconds to put them on.
  6. Pick a pack: in the swim section, getting close to others is a sure-fire way to save time. You’ll save at least 20% of your energy by swimming close to someone’s feet, and if feet are unavailable, getting tight into their hips will be almost as effective. The aim is not to touch them, as that can annoy and disrupt, but aim to get as close as possible without letting them know you are there!
  7. Porpoise: learn how to get in and out the water quickly by porpoising in the shallow waters. It’s simply dolphin-diving rather than running through the waves so you create minimum resistance and maximum speed through the water.
  8. Cut your wetsuit legs to mid-calf. If your buoyancy is ok, then cutting down your wetsuit a bit will mean it slips off so quickly in T1. Rest assured, your wetsuit won’t unravel or break as a result of the defacing! (Note – you will of course waiver any future warranty claim.)
  9. Make like a motor car and use the racing line. For every discipline, zone in on the apex of every corner and take the shortest route possible through every bend.


We value your safety and when accidents happen (and they do, even in training!), believe that you should be given all the support you need to get back in the saddle. That’s where PedalSure come in to play. Unlike home insurance, we cover you outside the home, for accidental damage in training, during an event or even your daily commute, focusing firstly on the cyclist and then on the bicycle.

Basic cover is for Theft & Accidental Damage. Options include; up to £50k Personal Accident, £2m Personal Liability, 30/60 Days Overseas Cover (including Air-Transit and Hard Bike Box), Dental, Physio and Competition Use.

As an event partner we would like to offer you a 15% discount, please click on here to activate this: www.pedalsure.com/tri