Race Tips

Canadian Lionel Sanders has one of the most notorious running styles in triathlon: On one hand, it won't win any beauty contests; on the other hand, it wins races. We take a look at how and why.

There's nothing worse than losing valuable seconds (or minutes!) in that in-between world from swim to bike and bike to run. This video and step-by-step guide to triathlon transitions will help you speed through like a pro.

How do you get over a DNS (did not start)? Triathlon coach Gordo Byrn tackles this question.

Use these five simple strategies to make your race-week experience less nerve-wracking.

Getting on and off your bike—seems simple enough. But on race day, a well-executed mount and dismount plan can mean the difference between an awkward (and slow) transition or a smooth (and speedy) one.

Though they may seem like a minor part of the race-day experience, learning how to swim around turn buoys properly can make a huge difference. We break down how to do it right.

Looking for a little (legal) assist in the swim leg of your next race? Data scientist Alfredo Molinas breaks down the stats to find the fastest Ironman and 70.3 swim courses.

Training didn't go the way you planned and now you're not as prepared as you'd hope. Should you still race, or is it better to pull the plug? We've got questions (and answers) to guide you.

Use key workouts, past results, and simple algorithms to predict your possible triathlon finish time—but stay flexible when it comes to race day.

No one knows the Ironman Lake Placid course better than race champion and coach Jennie Hansen. Prep with her expert race recon, from Lake Placid course profiles to necessary gear to the best spots for spectators.

Two of the world’s top long-course coaches, Siri Lindley and Dan Lorang, dig into the good and bad behind racing with data or racing by feel.

2021 USAT champion and Milwaukee resident Annamarie Strehlow shares her expert race recon on the USAT AG Nationals courses.

How do you transition? How do you set up your area? How do you navigate aid stations? How do you do it like a pro?

A good warm-up on race day can really set you up for success. How do you do it?

Race morning is a stressful time for even the toughest athletes.

What are the cutoff times for sprint, Olympic, 70.3 and Ironman races—and why are they enforced?

Sometimes it's not about going as fast as possible.

Olympian, 70.3 World Champion, and five-time Oceanside champion Andy Potts shares his expert race recon on the 70.3 Oceanside course.

A triathlon relay can be a great way to get into the sport—or for more experienced athletes to practice a specific discipline and have a fun day at the races.

Last week Triathlete’s editors, experts, and pros joined forces to answer questions and discuss topics on every distance of tri for Team Triathlete. Read the recap.

Five-time Ironman 70.3 Champion Matt Hanson shares expert race recon on the Ironman Texas 70.3 course in Galveston—from gear to strategy to logistics.

The long run is a standard on most athletes' calendars—but there are some common mistakes and misunderstandings.

Underwater critters, strong currents, bloody noses - Sarah Haskins has seen (and swum through) it all.

Don't dawdle, and definitely don't crash. Here's how to get in, get out, and get on your way at triathlon aid stations.

Check out Brittany Bevis's author page.

Olympian and triathlon legend Andy Potts shares how he plots out a race strategy before every competition.

Two-time Ironman St. George winner Heather Wurtele shares expert race recon on the new IM World Championship course—from gear to strategy to where to eat post-race.

Races are finally happening - and athletes are suddenly finding themselves faced with packed, ambitious race calendars. Our complete, comprehensive guide has expert knowledge on everything from workouts to travel tips to mental strategies.

There are plenty of hidden gems within the racing season that probably don’t get the credit they deserve—until you talk to the people who return to them year after year.

“The best athletes are the ones who practice patience and self-discipline. Be ambitious but not greedy.”

Triathlon isn’t an easy sport, but we’ve identified eight of the toughest parts of race day and collected expert advice on how to overcome.

Supporting your favorite triathlete can be a stressful and time-consuming job. Here’s what you need to know about being the best supporter you can be on race day.

A race director explains the logistics of utilizing the changing tent (or changing clothes) during a triathlon.

How well are you cutting the tangents when you race?

Feeling down after a big race is healthy and normal—as long as you manage it right.

It's been awhile. Be sure to practice these things before your next start line.

A pro triathlete offers a fun guide to not taking transition too seriously.

Learn from the pros so you can hone your race-specific skills before the big day.

Follow these setup tips to make your first multi-sport race go smoothly.

The race is on... but the water is freezing. A complete guide to coping, and maybe even thriving, in a cold-water triathlon.

Learn from the champions of triathlon what it takes to cross the finish line steps ahead of your opponents.

Racing for the first time after months away from competing can be tricky. Here's what we can learn and apply before (hopefully) lining up for a triathlon in 2021.

As we look to the potential of returning to racing in 2021, here’s what the experience may look like.

A look at how former professional triathletes Craig Alexander, Torbjørn Sindballe, and Belinda Granger mentally coped with the pain of racing.

Proper fueling and pacing is the key to executing a successful run in spite of whatever obstacles are thrown at you.

What went wrong? If your race didn’t go as planned, take a look at your pacing, race management, and race conditions.

Understand your pacing, power, terrain management, and how to navigate T2 so you can execute the ride no matter the circumstances.

From the start gun to T1, here's how you can be poised to respond to a variety of situations that may come up in the swim.

With the first Otillö swimrun event on U.S. soil taking place 25 miles off the coast of Los Angeles on Catalina Island this weekend, we talk to two athletes who've experienced the unique format.

Meteorologist and triathlete Joanna Perchaulk gets it done with no warmth, no sunlight, and no fresh produce.

The female triathlete’s guide to managing the menstrual cycle.

Making the call to stop in the middle of a race is tough, but it’s not always a bad thing.

Because we see decreased oxygen pressures and availability at altitude, there is a huge impact on performance.

Researchers have spent hundreds of hours trying to understand what is causing deaths in triathlon swims.

It may seem like some athletes are just born with a higher pain threshold or more mental strength—but these are skills that require practice.

Whether you’re fine-tuning your performance or entering your first race, these are the five areas where every triathlete can improve.

Set realistic performance goals before you jump in for your first race effort of the year.

You’ve done all the hard work, but the days and weeks before your triathlon can be make-or-break. Here are the checklists you’ll need to minimize the unknowns.

Want to try a tri? An indoor triathlon is an excellent way to get your feet wet.

Finding the right race based on your personality type might lead to a more satisfying outcome (and a PR).

Finish the season strong with these simple tips from XTERRA star and coach Josiah Middaugh.

Two expert coaches help crack the code.

Save your energy for what really matters by keeping your mental demons at bay.

As arguably the top woman on an already-loaded U.S. women’s national team, Zaferes knows the importance of getting in and out of T2 quickly.

Instead of panic training, focus on these key tasks.

Sometimes it’s the little things that help you break your own speed records. Try these moves to get ahead.

It's your body's way of getting back to a normal state.

Want to transition like a pro? Then watch the pros!

Ideally for every hour of time change, you should arrive an equal number of days ahead of the race.

I get so nervous before races that I sometimes almost throw up. Why does my body sabotage itself like this, and what can I do about it?

Perfectionism can be both an asset and a disadvantage for athletes.

Get to race-day fast, fit and fresh with these expert tips

“The mind is as trainable as your sport.”

Race morning: It’s a combination of emotions ranging from “YES! It’s here” to “[insert your choice expletive]! It’s here!”

You wouldn’t use a bike that’s three sizes too small, so why would you race with an ill-fitting mindset?

Fast transitions don’t need to be a mystery if you harness the power of muscle memory.

Don’t spoil the big event by just waiting around for the race to start.

Do you get crazy nervous before triathlons? Try this strategy from Dr. Simon Marshall and Lesley Paterson.

Proper prep to race in the heat can take up to two weeks and is pretty simple.

Assuming you show up physically prepared, mental errors are the biggest cause of bad races, and they are self-inflicted.

With more and more people signing up for ultramarathons—are you starting to get the itch too?

The simple answer is to train by feel.

These six tips will dial-in your game plan for racing back-to-back triathlons so you can peak at the perfect time (and rest at the right time too!).

A primer of the most commonly violated race rules.

Have a plan for handling your triathlon nerves so you can avoid feeling overwhelmed on race day.

Head into the triathlon season with a sharper mental edge.

Covering 140.6 miles of swim, bike and run is an impressive feat for most—but to do so in under 8 hours? That’s just plain superhuman.

When it comes to endurance sports, mental preparation is what separates the winners from everyone else.