The dos and don’ts of racing triathlon

If this summer marks the start of your career in racing triathlons, you might be a bit stressed out over the many unknowns of the sport. There are a ton of things that you won’t know until you actually do a race, but there are some tips we can give you to help prepare you for your first race. Even if you’ve done triathlons before, it never hurts to get a refresher on some of the dos and don’ts of racing. Here are a few to get you started (or back into the swing of things) ahead of the 2025 season.

Do warm up

You should be warming up before your workouts and you should do the same before a race. Once you’re all organized in transition, go for a light jog, maybe toss in some drills, and run a few strides. You want to shake things out before getting into your wetsuit. At that point, you’ll want to get in the water for a few strokes to warm your upper-body up. This will help you not only perform better come race time, but also help to prevent injuries.

Don’t try anything new

Nothing new on race day. No new equipment, no new nutrition, no new anything. You have no idea how you’ll react to certain foods or gear, and race morning is most definitely not the time to try and find out.

Do take your bike for a spin

This isn’t necessarily for warming up, but rather to make sure that everything is in working order with your bike. Test out the gears, make sure the tires are at the right level, and ensure that nothing is going to cause issues as you leave T1.

Don’t skip breakfast

You might not feel great due to pre-race nerves, but you have to force yourself to eat. If you skip breakfast, you’ll pay for it on the course and turn an already long day into a challenging slog.

Do hit the porta-potties

Race day like taking a kid on a road trip. You always want to make sure you use the bathrooms when they’re available, even if you don’t think you have to go. It’s much better to waste a few minutes on a toilet stop before the start rather than having an emergency during the race.

Don’t stress

This is easier said than done, but try not to stress too much. Yes, it’s going to be nerve-wracking, but remind yourself that this is supposed to be fun and that you’re so fortunate to get to race a triathlon.