Off road triathlons for beginners
- Margaret Myrick
- Feb 9, 2024
- 7 min read
Updated: Jun 13, 2024
I saw a question about how to get started with off-road triathlons on my local women’s mtb forum, and this prompted me to elaborate on my experiences for any curious readers.
I was at the same point a few years ago and I’m so glad I got into it. Off road tris are FUN, but they can be intimidating to a newbie, especially with the element of single track racing.
For context, I've completed numerous sprint tris, road rides, road cycling events, half marathons, and one marathon (Austin), and have podiumed at four local cross-country mountain bike races. I have an Austin-based enduro race series under my belt as well.
The off road triathlons in Austin are XTerra events, so that's where I'm coming from on this post.
Training and Preparation
Similar to a traditional triathlon you can train for any distance that suits your time and interest level.
There's the physical conditioning, but you'll need to prep on gear, plan navigation, terrain and weather as well.
In a road cycling event, the directions are pretty well marked. But in mountain biking, it helps to have an idea where you are going to go even if markings are expected.
Find and grow support team
If you're new to the sport, you're going to want a little help along the journey.
How? You can join a local triathlon training group, hire a coach or team up with a friend or co-worker who has done this before.
In training for my first first on-road sprint tri, I joined a triathlon training group for women and it helped a lot. I learned about changing bike tubes, hydration, nutrition and open water swimming techniques. We also had accountability through the workouts we did together multiple times a week. The coaches were very experienced and talked us through the panic of open water swimming for the first time, among other topics like transition areas and prepping the day before.
I couldn’t find any off-road specific triathlon training groups in Austin, Texas in my search. You may have more luck in your area. If not, maybe try a regular tri training group and practice mountain bike handling and trail running on your own or with a friend. Or just train on your own and beef up on YouTube videos! I've taken many mountain biking clinics and hired coaches for bike handling skills there.
For the last couple of years, I've gone the route of hiring personal coaches who race mountain bikes themselves, and can look at my specific data to help me improve. My current coach sends me workouts based on heart rate, power and distance data. But that's beyond what you need getting started.
Bike Thoughts
One of the crucial pieces of off-road triathlon prep is getting all your gear in order.
For off-road tris, this is especially important on the bike segment. For starters, you'll need mountain bike (cross country is what most people use), you'll have bike-specific concerns like ensuring sealant in your tires, your dropper post is working, etc. I've found the swimming and running portions to have similar gear needs to on-road, except that you'll most likely want trail running shoes instead of road runners.
But back to biking, I currently use a carbon 2020 Pivot 429 Trail bike, which is just an excellent bike for the terrain in Austin. However, lighter cross-country bikes are highly suitable for this sport and offer a balance between uphill performance and downhill agility. You want a lightweight bike that can handle the rugged trails efficiently. Knowing the needs of the tri can also dictate what bike you use. Remember, you can often rent or borrow bikes if you don't have the right one. You can also change out pedals and tires if needed.
Pedals
I am in it for the fun and fitness, and I race with flat pedals. It makes it easier to dab if I need and navigate chunk. I would say more competitive racers mostly use clipless (aka they clip into their pedals), but this is not official data, just based on conversations.
Tires
You can find lots of content about what tires to select, so I'm just going to note here that it's a consideration. I will switch from knobbier, slower tires to cross-country tires for endurance and off-road triathlon events. They ride faster but you are trading off on traction when things get sketchy. It's up to you.
Pads
This wasn't a tri, but I actually wore knee and elbow pads my first single track race. I also wore bulky mountain bike gear. Don't be a dork like me! Wear a tri suit and probably leave the pads behind. Yes they will protect you in a crash, and people do crash in these events sometimes. But overall, you will be much faster and have better performance the lighter you are. Make your own trade offs here, but I no longer wear pads in these events.
Getting organized with a checklist
When it comes to gear, checklists are your friend. I recommend them for race day to ensure you have everything you need to be successful. You don’t want to show up without something important.
Swim
Tri suit - Consider wearing a tri suit with a built-in chamois for biking, or just workout clothes.
Swim cap - check race regulations for cap color coding. Sometimes they'll use a cap for your wave.
Wetsuit - If required, invest in a wetsuit or rent one from a local triathlon store. Austin Tricyclist is mine. I rented before I bought.
Bike
Hydration pack or water bottles. I like hydration packs because I don't want to mess with a bottle cage while I'm riding, and because my bike is so tiny it doesn't fit much.
Energy gels - one every roughly 45 mins. I use Gu (tasty) or Marten (no taste, better for "race tummy").
Helmet: This will most likely be required to race
Footwear: Clip or flat shoes
Eyewear! Rocks, dirt, wind and tree branches are all potential threats to your eyes in racing off road.
Gloves, optional. They take time to put on in the transition area which is getting timed. I use them to protect my hands and keep a good grip.
Run
Trail running shoes - You will change into running shoes in Transition 2. Regular running shoes if you must. I wear Brooks Caldera but there are many great options.
Socks to avoid chafing. Some triathletes skip socks. I do not.
Race number - You can secure your race number with a race belt and can throw it on before heading out on the run. Your bike has a race number attached so this comes on during the run.
Shirt, optional - You can throw a shirt over your tri suit or not. Depending on the distance, consider carrying a hydration pack for the run segment, or grab water at the aid stations.
Eyewear - can be the same from bike or different.
Building Tri specific Techniques
You will want to train and practice techniques of both traditional triathlon (open water swimming) and off road riding (bike handling).
While there is a ton to read about here, However, what I'm here to say is you don’t have to be a total beast to give it a shot. Just be prepared enough to know what you’re getting into and that you should seek input on this.
Racing on Single Track
Racing on single track scared me the most before my first race like this. What about passing? What if I slow people down? What if they slow me down! And, I found that in some of the tree gates or highly technical areas of a race, bottlenecks happen and people get annoyed and competitive with each other. It’s a race after all. You can choose to be patient or try to get out in front of as many people as you can to avoid those bottlenecks. You can train to practice surging your speed at the beginning to get past the herd, but if you’re reading this as a beginner, I wouldn’t fret too much about those techniques yet.
For the most part, issues resolve themselves and you will not get mowed down. Be prepared to clearly communicate what you are doing. For example, “On your left” to pass, or pulling over if someone is barreling behind you. You will make it through and feel like a badass!
Transitions
Be prepared for transitions. Transition areas can be chaotic, with many racers quickly switching from swimming to biking and then to running.
Awaken your inner Marie Kondo and focus on efficiency and organization. Lay out your gear in a logical sequence. For example, have your bike and run gear separate with shoelaces untied, ready to put everything on. Eyewear inside your helmet with the helmet laying open. Pre-mix hydration mixes and have multiple bottles. Transition is not the time to untie shoelaces and dig around in a bag.
You can practice your transitions beforehand to minimize time spent, and make sure your equipment is in good condition.
Mental preparedness is just as important as physical readiness, so visualize each transition and remain calm and carry on.
Review the Location and Terrain
Familiarize yourself with the race location and terrain. Unlike traditional triathlons held on paved roads, off-road races take place on mild or rugged trails. Understanding the terrain you'll be racing on can significantly impact your race strategy and equipment choices. One question is: how much single track vs double track? It can be tougher to jockey for position when the route is entirely single track. I personally like a good double track every now and then to pass or be passed with fewer shenanigans.
Another topic is what tires to use depending on how dry or rocky the terrain is. I always go tubeless myself, but even then there are faster vs grippier tires to choose from.
Check for routes and maps. Many race organizers provide detailed maps describing the route's elevation changes, technical sections, and aid stations. Take advantage of these resources to gain insights into the challenges you'll face during the swim, bike, and run segments.
If you can, pre-ride the bike course to get familiar with trail conditions and any technical features. For some races, you’ll be able to find and download a GPX file of the route, upload it to a Garmin device for navigation during training rides.
By studying the course and terrain in advance, you can tailor your training regimen to simulate race conditions and develop an approach to the race.
Good luck and see you out there!
Comments