What do I need for triathlon?

Tackling your first triathlon may appear to be complicated, but in fact it's far easier and cheaper to get started than you may think. There's many people to help you along the way including British Triathlon (phone 01509 226161 or visit www.britishtriathlon.org), triathlon retailers like triandrun (www.triandrun.com) and triathlon clubs. Clubs are excellent ways to get more involved in triathlon and cater for all levels of ability and experience and either have their own coach or access to one - check out the BTA site for a list of clubs.

You don't need to spend lots of money on all the latest tri gear for your first triathlon. A few of the basics are all you need to get started.

This guide is divided into sections:

What to wear, Swim, Bike, Run, Transition, Suppliers and Race Checklist

You will need to wear whatever you will be racing in (for the bike and run sections) under your wetsuit. Remember that nudity will result in disqualification! Your race number - (which is waterproof and non-tearable) should be attached to your top (front and back) or you can wear a race belt with the number attached to it.

Due to the quick drying and breathable fabrics that are now the norm in tri kit you will be dry within moments of being on your bike. Either a two-piece (bike shorts and running tops) or all-in-one tri suits are the most advisable. Alternatively, you can keep your race top (with race numbers attached to it) next to your bike in transition to put on before the cycle.

For girls most running tops have in-built bra supports, or alternatively you can wear a sports bra under your wetsuit and put your top on before the cycle.

Our official clothing supplier offers an excellent range of training and race kit collection. Their products offer essential properties for your comfort and performance in training and competition. Their kit is used by many world class athletes. For further information and to purchase products please see the Human Race website.

All of our events are open-water swims. Open water swimming is very different to swimming in a clear warm swimming pool, but with the right preparation and practise you don't need to worry! You'll need the following kit to get going.

Swimming cap A swim cap serves several functions: it helps us keep track of you, it helps keep your head warm and it lowers water resistance and saves you vital seconds in the water. You will need to buy one to train in although you will be provided with one at our events to race in.

Goggles Are an absolute must to enable to see where you're going and will make a notable difference to your swim. Zoggs' award winning Predator goggles are great for open water swimming. Many triathletes race in contact lenses, but it is vital that your goggles don't leak!

Wetsuit You will need a wetsuit for an open water swim. Whilst any type of wetsuit (long, short, sleeveless, etc) is ok we would recommend swimming in a triathlon wetsuit. They are designed not only to keep you warm, but also for swimming in whereas general purpose suits (like those for surfing) can actually make it harder!

There are some great wetsuits on sale and hot deals on offer this season. If you're looking to buy one then check out BlueSeventy's new range. Wetsuits provide more buoyancy than swimming without, resulting in faster swim times. Hire suits are available for as little as £40. For hire or sales call triandrun on 020 8500 4841 or email deals@triandrun.com

Open water swim practice We would recommend that you practice swimming in you wetsuit before you race. There are a number of open water swim sessions available.

The bike is an essential piece of equipment for triathlon, but as long as it's roadworthy you don't have to have a racing bike to start with. We do recommend it fits you properly though.

Helmet You will have to wear a helmet from the moment you remove your bike in its position in transition until you return it. Remember, no helmet -- no race!

Bike A bike has to count as an essential piece of triathlon equipment, but until you get to a more advanced level, you don't have to worry about the quality of your bike. Any bike is ok to race on - it doesn't have to be a racing bike - but it does need to be roadworthy, so we would recommend a full service before you train / race on it. Handlebars must not have bare metal ends - ensure that you purchase stoppers to plug them before the race.

With the hours that you'll spend in the saddle training, and to prevent injury, we would recommend getting your bike set up correctly. triandrun offer a bike fitting service on all their new bikes to ensure it is correctly sized for you - both male and female - but they also offer this service if you already own a bike. For details on their full range visit www.triandrun.com.

TREK offer male and female specific design bikes. For a full range and stockists visit www.trekbikes.co.uk

Eyewear It is a good idea to wear cycling glasses on the bike to protect your eyes from grit, flies and other debris.

Special triathlon bike shoes These are a luxury if you're just starting out, but you definitely want bike shoes that are easy to get on and off during transitions. The advantage of cycling shoes is that they attach to the pedals giving you better cycling stability and power.

Drink There will be no water provided on the bike course. Therefore, we highly recommend that you fit a water bottle cage to carry water or an energy drink (such as SiS) with you on the bike.

Running shoes are the most important item after the bike. You need to ensure you wear shoes that fit you correctly and that are designed for the style of runner you are. By having the support and comfort you require will not only aid performance but will also help to prevent injury.

You should go to a specialist running shop such as triandrun who will look at the way you run and advise you on the type of shoes you require.

Elastic laces and toggles speed up the bike to run transition as they avoid the need to tie your laces and will speed you your transition time.

Often called the 4th discipline of triathlon, this is where you change from swim to bike and from bike to run. Getting this right can shave seconds or even minutes off your time as the clock is always running!

You will be allocated a position in transition where you will store everything you need for the race. Check your race number against the one on the bike racking -- they MUST match!! You will set up your kit in the transition area prior to the race and it is important that you know the direction of flow through the area and where your bike is amongst thousands of others! We suggest that you physically run through transition so you know where to locate your bike at speed. For example a distinctive towel laid under your kit helps to identify the exact location. Please note that balloons, flags, talc marks, etc are NOT allowed to mark your spot!

When changing kit in transition, the aim is obviously to be as quick as possible, but don't be too hasty. If you rush you can get into a mess and end up taking more time getting changed than is necessary!

Swim to Bike Getting your wetsuit off - start by taking the top half off from the moment you get out of the swim. Put some lubricant (use a vegetable-based oil or Bodyglide, never use Vaseline) on your wrists and ankles to help get the suit off easier when you get to your bike position in transition.

If you decide to wear socks to race, be prepared to struggle to get them over wet feet. Always put talcum powder in both your running and cycling shoes and, if you get blisters, put a smear of grease on the inside of the shoe in the danger areas. Never leave it until race day to try out new shoes or other kit. Wear them for at least one training session beforehand so you're confident that you'll be really comfortable.

Bike shoes (if you are using them) Put talcum powder inside to help your damp feet in easier. You'll see the elite's have the bike shoes on the pedals, but we wouldn't recommend you do this until you're well practised at it.

Helmet Put your helmet on - you must not touch your bike until your helmet is fastened - then push your bike to the 'BIKE OUT' exit when you will then be allowed to get on your bike

Bike to Run Practise exactly how you will rest your bike on the racking - under the brakes or the saddle. Take your bike off and return it to the bar (racking) a couple of times so that you don't get your hands or body tied in knots when you realise you're facing the wrong way. If it's a hot day, leave a bottle of water or energy replacement drink ready to take with you on the start of the run.

Run shoes Again, put talcum powder inside them to help put them on and also use elastic laces - this avoids tying bows which can get rather tricky in the heat of the moment!

Triandrun (Wimbledon and Hainault branches)

Tel: 020 8500 4841 or www.triandrun.com

• Wetsuit
• Lubricant/Bodyglide
• Race kit (all-in-one suit or bike shorts and top)
• Race numbers (supplied to you)
• Safety pins x 8 or race belt
• Goggles
• Swim cap (supplied to you)
• Bike
• Helmet
• Cycle shoes (if using)
• Socks (if using)
• Running shoes (with elastic laces or lace locks)
• Warm kit to change into afterwards
• Bag for all your kit plus big bin bag to keep it all dry
• Water bottle
• Drink
• Energy supplements
• Timing chip & strap (supplied to you)

If you are registering the day before you race, you will need to rack your bike and also bring your helmet to be checked. You will not be allowed to leave any kit apart from your bike and helmet in the transition area overnight.