• Relax – be one with the water – tensing up actually makes it harder
  • Breathe – exhale underwater while you’re gliding
  • Head Down– this helps keep your lower body up at the surface and more streamlined (vs. trudging through the water)
  • Follow Through – don’t sell yourself short, your arms are long so make sure you’re using the entire length – start your stroke reaching well in front of your body and finish past your hips
  • Fit – bottom line, get a professional to look at you and make sure you are on the right size frame (whatever bike you have).
  • Smooth pedal strokes – make the entire circle count – engage muscles on the down-stroke, pull back and upward recovery
  • Cadence – the best way to set yourself up to run off the bike is by keeping your legs spinning quickly – do not grind through a heavy gear for a long time.
  • Gear Changing – your bike has gears for a reason – change them frequently to maximize the terrain or situation.
  • Mid-foot / Forefoot Strike –because jamming your heels into the ground just doesn’t make sense.
  • Lean On Me – remember that you are trying to get to a point in the distance – by leaning forward from the heels (vs. bouncing upwards) you will get there more efficiently.
  • Run Cadence – similar to bike cadence, light and quick is the way to go – you don’t want your foot waiting around on the ground for you to catch up: GO, GO,GO!
GEAR: Basic. Basic. Basic.

Goggles, Bike, Helmet, and Shoes. Any questions?

OK maybe that’s a bit extreme…you don’t necessarily need goggles (kidding)!

The point here is there are 1001 gadgets, tools and equipment on the market to help you. Some are luxuries. Some are essential. You can experiment to decide which are right for you.

By TRI-TRAIN Coach, Jason Hervey


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