8 Best Value Triathlon Upgrades

Get Fast Podcast, Ep 30, with Gerard and Jordan Donnelly

Best value means what makes you faster from start to finish, even when it costs more. Gerard and Jordan's eight are a tri bike, a power meter, a bike computer and watch, well-fitted running shoes, a bike fit, race-day clothing, nutrition and a structured training program.

Jordan says the last two are probably the biggest.

1. Is a tri bike worth the money?

If triathlon is your sport, Gerard says yes. Most wind resistance comes from your body and position. Clip-on bars on a road bike help a lot, and a tri bike is the optimal position. Gerard raced Kona on a road bike and says "I don't recommend it". A tri bike is faster and possibly more comfortable, which helps you run better. If you own a good road bike, he suggests selling it to fund the change.

2. Do you need a power meter?

Yes. TriVelo expects athletes being coached on the bike to have one. It stops you going too hard too early, so you can ride strong at the end and run as well as possible. Without one, you're pretty much racing blind.

3. What should your bike computer and watch show?

More than time and speed. You need a bike computer and a watch for the swim and run. Gerard looks at average power, cadence, heart rate and, on hilly courses, normalised power. On an undulating course, normalised power is the better guide to effort. Set up your screens and learn what the numbers mean.

4. How much do running shoes matter?

Gerard treats them as critical, because the wrong shoe can lead to injury. Find out what type of runner you are, match your shoes to that, and replace them as they wear out. The aim is the best-fitted shoe for you, which may not be the most expensive. Weigh the cost against an injury: physio bills and a missed race with entry and flights gone.

Elastic laces are the cheap add-on. Gerard calls them a one percenter, but they could be worth 20 or 30 seconds in transition.

5. Why get a bike fit?

A new bike in the wrong position is only half the job. Gerard wants your tri bike power close to your road bike power, and says he doesn't coach many athletes who get there. Use a fitter with good experience and results, then do your solo training on your race bike.

Expect an adjustment. After his own fit, Gerard's power dropped by 25% and took three to four months to come back. He then held numbers he hadn't held in about 10 years, and did better times at 62 than at 49.

6. What race-day clothing is worth paying for?

Start with a wetsuit that suits your swimming. Avoid borrowed or old suits.

For a skin suit, Gerard says comfort matters more as the race gets longer. If it chafes or restricts your breathing, its speed won't help you. In shorter races, speed counts for more.

7. Why is nutrition on the list?

It has two jobs. The first is performance: the right fuel to train, recover and finish without bonking or cramping. Gerard's warning is not to put "unleaded in a diesel car". Practise it in training.

The second is weight. Watts per kilo is your power divided by your weight, and heavier athletes struggle on hilly courses. Gerard says there is a cut-off to how light you should be, and any change should come slowly over a long build. Jordan suggests paying a professional if you've struggled before. Aim for something you can sustain for life.

8. Why does a training program matter most?

Everything above assumes you have one. Without a structured program built for you, Gerard says the gear will give you the same result you were going to get anyway. A program from a Google search has to be generic. It's better than nothing, and about as good as it gets. A good one is built on your goals, your capabilities and your numbers. That's what we do at TriVelo.

What should you buy after these eight?

Wheels, tyres, helmets, massage and rollers. Get these eight right first, then go for it.

Related

• How we coach triathletes
• Ironman coaching
• Coaching questions, answered
• Apply for coaching