trek bikes triathlon

Best Triathlon Bikes

Imagine flying on two wheels. You, a triathlete, are in pursuit of the perfect ride to conquer the cycling leg of your next race. This article delves into the world of the best triathlon bikes, meticulously crafted machines designed to enhance your performance and speed while saving you precious time and energy.

Not only can a tri bike save you up to 20 minutes over an Ironman distance, but it also leaves your legs fresher for the run, thanks to its unique riding position.

I’ve put together this buyer’s guide to help you pick the right triathlon bike for you. I’ll also briefly touch on how a triathlon bike differs from a road and time trial bike.

Below you will find quick links to help you select the triathlon bike that’s right for you:

• Entry-Level Triathlon Bikes
• Mid-Range Triathlon Bikes
• High-Performance Triathlon Bikes

Best Entry-Level Triathlon Bikes for Beginners

1. cervelo p-series triathlon bike.

Cervelo is one of the leading brands when it comes to triathlon, and the P-Series is its entry-level offering.

Cervelo’s P-series has long been a favorite among triathletes looking for an aerodynamic edge. The new models improves on the old design, with better aerodynamics and a more similar shape to Cervelo’s top-of-the-line P5. 

The P-series is a great choice for triathletes who want a fast bike that’s still easy to work on and adjust. We appreciate that Cervelo has kept triathlon roots alive with features like a zippered top-tube nutrition pocket and an aerodynamically tuned down tube water bottle. And of course, the included rear hydration mount makes it easy to stay hydrated on long rides. If you want more, you can add other accessories such as a front mount hydration bottle.

The front seat tube and nose has been designed to mimic bayonette fork without the complications of it. And, the design team did succeed.

The extended seat tube cut out. The bike’s seat tube cut out is a close-fitting curve in the seat tube. What does this do for you? It shields your rear wheel’s leading edge to block wind and improve aerodynamics.

Overall the bike is designed with stiffness in places where it’s most needed. For example, the bike is stiffer at the bottom bracket and its torsional region. This makes it easier to handle, go around corners faster, and for you to plan your accelerations.

Cervelo has also thought through the fit range of this bike carefully, offering six sizes to ensure that riders of all sizes can find a comfortable position. As a result, the P2 is a fast, comfortable bike that is sure to appeal to triathletes and time trialists alike.

Overall, the Cervelo P-series is a great choice for anyone looking for a fast, lightweight bike that’s ready to race.

2. Specialized Shiv Sport

Specialized  created its Shiv Sport triathlon bike with aerodynamics, usability, and high-quality rides in mind. All these make it ideal for either time trials or non-draft triathlons.

What makes this one of the most usable and accessible bikes?

It’s a one-stop bike.

One frame will fit a multitude of systems. This means you can be sure that any component you want to upgrade will be compatible with this bike.

You can describe your ride quality by how comfortable you are on your bike.

Specialized tries to create a comfortable ride for you so it designed its bike for its intended use.

For its triathlon bike, it focused on static and dynamic comforts to make an overall high-quality ride. The ride has the optimal ratio between stiffness and weight. This ensures you can confidently handle the bike and have a significant power transfer.

To make this bike more aerodynamic, Specialized created its seat tube cutout, which is a close-fitting curve in the seat tube. This design shields the edge of the rear wheel and improves aerodynamic performance.

The bike comes with deep-rimmed wheels, which actually can withstand gusting side winds. You might not panic as much with these wheels and Specialized’s stiffly-designed bike during a windy ride.

Another feature worth mentioning is the bike’s saddle, Specialized Sitero Comp, which although not the lightest, it does give you a lot of stability. This means you can be sure that no matter how hard you peddle, you won’t slip out of the saddle.

I’d recommend this bike to anyone who is looking into their first triathlon bike. It’s like an “everything” road bike. You can upgrade the parts and other components easily so you won’t have to upgrade to a new bike. This saves you money and time of getting used to a new bike. The bike’s stiffness might give you more confidence when you handle it and you can focus on pedaling yourself forward.

3. Quintana Roo PRfour Disc

The QR PRFour Disc has the same frame and power of PRSix Disc with the consistency and security of disc brakes.

And, it’s one of the most affordable performance racing bikes since the base price starts around $3000.

What tech and specs make this bike worth looking at?

While this may not be considered a “superbike” it does have Profile Design aero bars. This brand has a multitude of aero bars and extensions to choose from along with bases. This makes it very easy to find a pair that works for every rider. Remember, that you can only reap the benefits of the aero bars if they’re fitted correctly to you and you feel comfortable in them.

The bike combines Shimano 105 11-speed components with TRP disc brakes, which makes the bike have lateral stiffness and stability. This is what you’ll need when you want to handle your bike at high speeds and handle it in cross or headwinds.

The bike has a standard front end, Shift+ technology, and boat tail airfoils. This makes it easy for the bike to be worked on and easy to travel. You’ll need two allen wrenches if you do your own repairs or plan to pack your bike.

Triathletes who have bought this bike say that it feels like it was made for them. It feels like they are moving with the bike and they’re working as a team together. This is, of course, after all the adjustments have been made and a bike mechanic tuned the bike to their measurements. Triathletes also like that the bike is easy to work on in their own homes if they choose. And, they are easy to pack for flights to destination races.

I highly recommend this bike if you’re looking for one with some high-end components but don’t want to spend tens of thousands of dollars on one. This bike can be worked on and improved so you’ll be sure it will stick around for a while.

4. Giant Trinity Advanced

The Giant Trinity Advanced is a triathlon bike that has been designed with both aerodynamics and adjustability in mind.

The frame is made from Advanced-grade composite material and features AeroSystem Shaping Technology, which reduces drag no matter which direction the wind is coming from.

The SpeedControl brakes offer confident control without sacrificing aerodynamics. 

The Giant Trinity Advanced is a triathlon bike that has been designed with extensive CFD analysis, dynamic wind tunnel testing, and a focus on providing superior aero performance.

The integrated design of the frame, components, and seatpost all work together to create a bike that is extremely fast and race-ready.

The frame geometry has been refined to provide a perfect fit for triathletes, and the wider range of adjustability ensures that riders of all sizes can find their ideal setup. With its focus on speed and efficiency, the Giant Trinity Advanced is a good choice for triathletes who are looking to shave seconds off their bike time.

5. Argon18 E-117 Tri Disc

Argon18’s E-117 Tri is designed for triathletes of all levels, offering a fast ride and a comfortable, adjustable open cockpit.

The bike features Argon18’s proven aerodynamics and triathlon-specific geometry, as well as a 3D system that allows athletes to easily dial in their position.

The E-117 Tri is also equipped with a highly adjustable open cockpit that accommodates various aerobar setups. This makes it a great option for both experienced and novice triathletes who are looking for a fast, comfortable bike that can be customized to their individual needs.

Argon 18’s E-117 Tri is the perfect entry level triathlon bike for beginner athletes.

The frame is UCI legal, making it ideal for those looking to get some TT training in during the off season.

Argon 18 sees the E-117 as many an athletes introductions to triathlon frames. The E-117 is a great choice for those looking for a quality triathlon bike without breaking the bank. It features a lightweight carbon frame and fork and Argon 18’s proven geometry.

The E-117 is a great choice for beginner triathletes or anyone looking for a quality race bike on a budget.

6. BMC Timemachine One

As an overview, the Switzerland-based company created their triathlon bike with a Shimano 105 11-speed drive train, Shimano RSO10 wheelset, BMC Aero Post, and Profile TT Handlebar.

The bike’s Position-to-Perform (P2P) system lets you find your ideal contact point to optimize and maximize aerodynamics no matter if you want a very aggressive or more conservative position in the saddle.

To make the bike more aerodynamic, BMC experimented with its tube shapes. This means the bike comes with truncated profiles and a super-lean frontal area that makes the bike very stable in crosswinds.

The V-Cockpit and the Flat Cockpit technology is great if you’re on a long ride and don’t want to stay in a very aggressive position. You can use either of these two cockpits without compromising aerodynamics because you’re tired of being in a super aero position on the bike.

Of course, there’s integration on the bike, like other triathlon bikes. It has an integrated brake system that leaves more room in the frame for storage. There is a rear mounted equipment storage box, tube top fuel compartments, and a dual downtube bottle cage. All that can help you get through your longer races.

I’d highly recommend this triathlon bike, it has all the basic components of a middle to a high-end road bike with building priority of multi-sport athletes in mind. If you’re looking for your second or even your first, I’d look into this option. You might be surprised that this is the bike for you. The different options for aero also make it ideal especially if you’re not used to riding in the aero bars and need to give your arms and back a break.

Mid-Range Triathlon Bikes for Ironman

1. trek speed concept.

The Trek Speed Concept is one of the most tough-looking bikes you’ll see on the course this year. The bike itself looks like a cross between a triathlon bike and something The Dark Knight might ride if he rode a bike.

The bike’s specs and performance live up to its looks.

This is an “ultra-grade” aerodynamic bike with the most up-to-date technology available. It’s well-designed with a well-thought-out frame.

Speed Concept’s frame has been meticulously engineered for aero gains. It is 180 grams lighter than their previous chassis. The fork has been designed to provide stiffness and control while the headtube provides aerodynamic benefits. The seat stays are designed to provide stiffness and strength while the rear triangle helps to dissipate road vibration. All of these features combine to create a frame that is both light and stiff, providing the ultimate in performance.

Ultra-light 800 Series OCLV Carbon is actually a step-up from its predecessors. The design team reached the crossroad between price and value when putting together this bike.

The aero bars that come with the bike are made of carbon fiber and have a large range so you can find your “perfect” fit.

Trek is designed for efficient storage and easy access to hydration and nutrition supplies while bicycling. The Speed Concept’s storage system is designed to help you stay hydrated and fueled without compromising your aerodynamic position or sacrificing performance.  

The downtube water bottle has been integrated into the frame, which helps to reduce drag. Additionally, Trek offers an optional between-the-arms water bottle, which can further decrease drag. Finally, the Speed Concept is equipped with an integrated Bento box, which can be used to store up to eight gels. This not only saves space, but also helps to keep the rider more aerodynamic.

When it comes to stopping power, disc brakes are superior to rim brakes in any condition. They work by squeezing a brake pad against a spinning disc, or rotor, which is attached to the wheel. This action slows down the wheel, and ultimately the bike.

Disc brakes are more effective in wet and muddy conditions because they are less likely to clog with debris. However, one downside of disc brakes is that they can add weight. Trek team has optimized the design of the fork and wheels to only add an extra 170 grams. By comparison, most disc brake designs add 450 grams of weight.

2. Canyon Speedmax CF 8 Disc

The Canyon Speedmax CF 8 Disc bike is known for its DT Swiss Arc 1600 wheels along with Shimano Ultegra groupset that makes this bike ready to race.

If you’re looking for a time trial/triathlon bike, where price and performance meets, this might be your bike. It won’t break the bank, and the components are nice for a mid-level triathlon bike.

This bike comes with a Selle Italia saddle, Profile Design 35A aerobars, and Canyon’s high-quality finishing components really push this bike to the top. It also has a carbon seat post, base bar, and wheels to make it look even more impressive.

Canyon installs its own integrations such as its storage box, which is great for storing triathlon racing essentials, such as a small repair kit and nutrition, or even out for a long ride.

If you want more integration tools, Canyon can install hidden brakes, integrated hydration system, and its own aero bars.

Be warned, the aero bars run wide, so if you are more petite you might have a harder time finding the right fit.

The braking system is reliable and you can stop with confidence so you can speed when you want and break only when you need to.

The only drawback to this bike, is the long crank arms, especially if you’re a smaller triathlete.

Although the price tag is not cheap, this bike is well worth it and I’d recommend it if you’re really serious about triathlons and slicing a few more seconds off your overall time. The bike doesn’t require too much attention other than making sure it has your specific specs. You could buy it on a weekend and race on it the next.

3. Cervelo P5

This Cervelo P5 is appropriate for those who consider themselves a mid to high-level triathlete who wants to make every second count on the course. It’s best suited for those who race Olympic distance races and longer.

And, for those who are eager to race, this bike comes ready to race. You won’t need to buy new accessories or transfer ones from your old bike. The P5 comes with a bento box, a downtube bottle, and back seat hydration already installed. If you want to pay a little extra, you’ll get a Vision front mount hydration bottle.

Additionally, the bike also has a cable cover that is integrated with a bento box. It’s practical and makes the bike look clean.

The P5 is light and stiff. It will help you go faster on the course and your bike will respond well to the terrain and how you handle it.

The bike was designed so that the rider and bike work together to take up as little frontal space as possible. If the rider knows an aerodynamic position, the bike takes care of the rest. The bike’s components were designed to take up as little space as possible and provide a powerful engine to its riders.

While this bike sounds high-end and exclusive, all parts are easily updated and replaceable. You can buy a frame from Cervelo and be assured you can upgrade any part at any time. This means you can “grow” and become a more confident biker with your Cervelo.

Depending on the components and what “extras” you’d like on the bike it can run between $3200-7000.

Triathletes who have bought, trained and raced on this bike like it because it’s actually different than other Cervelo models and helps them race faster. The frame is stiff and light which makes it easy to handle and corner and turn smoother and with little effort. The carbon fiber frame absorbs most of the road’s vibrations which makes it very comfortable to ride on for long races.

I highly recommend this bike to high-level triathletes who have been racing for a long time and want better equipment for their next A-race.

4. Felt IA Advanced

The Felt IA Advanced surpasses its predecessor since it upgraded from rim to disc brakes. And so, the frame was made to support the strength of disc brakes. And, the frame is designed to give riders a high-quality ride and enhance stability and handling response.

Additionally, the newest Felt IA has a user-friendly and well-fitted single head tube cover, which makes maintenance and adjusting easier compared to other models.

The rear disc brake has a triangle shape around it which makes the bike more stiff and responsive to stopping, of course, but also sharper shifting. This triangle also puts all your pedaling power to the rear wheel so that your stroke is efficient and every once of energy pushes you forward.

The bike has a high clearance so that it can accommodate tires up to 28mm depending on the rim size.

The bike has both tube top and seat tube storage. The tube top storage is integrated and has enough space for riding essentials that riders can easily access. The rear seat tube storage is ideal for biker’s flat-repair kit. And, it doesn’t create any drag for the aerodynamics.

Triathletes who have bought the bike say that the acceleration is seamless and happens very quickly. Most triathletes have been able to handle the bike well in cross and headwinds. And say cornering is easy. Every rider is a big fan of the integrated storage. They say that they can fit all the essentials they need and it doesn’t interfere with the aerodynamics. All triathletes say to make sure that the cockpit and aero bars fit properly before walking away with this beauty. Otherwise, you’ll end up frustrated on a bike not built for you.

I recommend this bike for those who want a bike a little nicer than the QR, just reviewed, in terms of components and materials. This does put it at a higher price point. But, be sure that the bike fits properly, especially the cockpit dimensions and aero bars.

Most Expensive High-Performance Triathlon Bikes

1. quintana roo prsix2 disc.

The Quintana Roo is an excellent elite-level road bike with high-quality features with room to grow with the bike and upgrade parts.

Like the other PR series, this bike has SHIFT + technology and QBox Storage system, but this bike has a few differences especially in the carbon layout and being budget-friendly.

Before talking about the bike’s performance, let’s briefly talk about the bike’s features.

To make this bike aerodynamic, the team designed an asymmetrical downtube to direct airflow away from the drive side of the bike. All of this helps the bike cut through the wind and might help you save energy on the bike. All in effort so you can have more energy and muscle strength for the run.

The QR team uses Boat Tail airfoil shapes to make the bike more stable and aero. The shape is made to prevent air pockets from accumulating around the back tube. This, in turn, reduces drag and increases aerodynamics and stability on the bike.

The bike comes equipped with Shimano Ultegra Di2 Electronic series drive train to help give you a reliable performance during training and race day.

Depending on your budget you can either buy very deep-rimmed (71mm) Enve SES 7.8 wheels to be even more aerodynamic. Or, Shimano RS370, which have a ride profile that you can rely on for seasons to come.

On the road, the bike is lightweight, responsive, and stable. The best you can ask for on any ride. It feels comfortable to go fast on the bike and still feel fresh enough for the run.

I’d highly recommend this bike if you’re looking into your first road bike or even an upgrade. You can get all the features of a more expensive bike for far less. And, best, yet, you might even take this bike with you for many seasons to come.

2. Scott Plasma 6

The Scott Plasma 6 is a triathlon bike that was designed with aerodynamics in mind. It has a number of features that make it fast and adjustable to fit a variety of riders. The frame is made from carbon fiber and is lightweight and stiff.

The Syncros engineering team focused on creating a system of base bars, extensions, and saddle positioning to allow for a huge range of adjustability. This makes the bike perfect for people of all sizes and riding styles. The bike comes with either a SRAM RED eTap AXS 24-speed groupset or Shimano Ultegra R8050 22-speed Di2 groupset, depending on the price point you select. It also includes Zipp 808 NSW carbon clinchers, Schwalbe PRO ONE TT tires, and Syncros Belcarra 1.0 TRI saddle.

Scott’s Plasma 6 triathlon bike is designed for speed and efficiency. The biggest indication of this is the bike’s wheel positioning. Scott understands that in the real world, the smallest movements of the front wheel create a lot of drag-increasing turbulence. To help offset this, the company has designed the down tube around the front wheel to be more aerodynamic. This allows for less drag and more speed, making it a more efficient bike overall.

Scott has also determined that taking the moving rider into consideration when optimizing airflow around the bike is important. This results in a more complex design but one that ultimately performs better. With these design considerations, Scott has created a faster, more efficient triathlon bike that is sure to perform well in competition.

The Plasma 6 is the latest in a long line of triathlon-specific bikes from Scott. It builds on the successes of its predecessors by integrating storage and hydration solutions into the frame while also improving aerodynamics. This makes it easier for athletes to fuel themselves during long rides and races. The bike also features a number of other inconspicuous storage solutions, such as a gel bottle stored above the bottom bracket and a storage box behind the seatpost.

Whether you’re looking for your next race bike or a bike to help you train for your first triathlon, the Scott Plasma 6 is a great option. It’s fast, adjustable, and comes with all the features you need to have a successful race day.

3. S-Works Shiv Disc

The Specialized S-Works Shiv Disc is a work of art aesthetically and for its components. It’s a machine on two wheels and is definitely on the higher-end of triathlon-specific bikes you can shop around for.

The bike was made so that the rider is well integrated and will be incredibly aerodynamic and handles crosswinds well. And, it’s packable for all your far away races and is extremely adjustable so you get the most comfortable fit possible. Of course, like other Specialized bikes, this one comes with the Hydration and Nutrition Fuelcell system ready to go.

Compared to other Specialized triathlon bikes, the Shiv Disc moved its Hydration and Nutrition Fuelcell from the inside of the bike to the back of it. So it looks hidden from the frame and makes the bike even lighter. And, with the new location, there can be more fluid stored on your bike. It makes “hiding” your nutrition simpler if it’s all in one spot.

The downtube now features “A New Shape of Speed” which can store a lot of nutrition. And, can be removed to access the Di2 A-Junction Box or your repair kit.

If you fall on either extreme of the height spectrum, Specialized thought ahead. The frame comes in four sizes and even then can be dialed up or down depending on your body type. The point is to find the most comfortable position that will make you aerodynamic.

Of course, other parts of the bike can be adjusted to fit your specific body height and your comforts on the bike. Aero bars, extensions, and arm pads are adjustable as well as the cockpit. This almost ensures that you’ll feel like you and your bike will move as one unit.

Triathletes who have bought this bike love it because it has so many adjustable options and fits a wide range of triathletes. The bike can be used for any type and distance of triathlon. It’s not too specialized but provides the right support for whatever triathlon goal they have. The new nutrition system works well and it does make the frame lighter but having more room for snacks does weigh it down a bit. Triathletes said at most they can have 10-12 gels, 4-5 bars, and 5-6 chews depending on their nutrition plan for a race.

This bike does come with a high price tag, but it might be worth it if you need a big upgrade or want a new bike.

I recommend this to anyone who wants a bike with a lot of room for storage and has a light frame. This is also a good option to consider if you’re on either extreme of the height spectrum. The company can work with you and help find the size and measurements that are suitable for you.

Triathlon and Road Bikes – Buyer’s Guide

Triathlon distances and formats.

Before I jump into the specifics, let’s quickly discuss the different triathlon distances and even the format of them. This will definitely influence your decision.

If you don’t know, already, a triathlon can take you either under an hour or over 15 hours to complete depending on the distance format. This means you can be on the bike for at least 30 minutes or possibly over 6 hours.

The two formats a triathlon can have are draft-legal and non-drafting. The majority of age-group events don’t let you draft. This means you must be at least five bicycle lengths or 12 meters behind the person in front of you. Exceptions of course when you’re passing.

In other words, in a non-drafting race, you cannot put yourself at an advantage by riding the wheel of the person in front of you.

For non-drafting races, many triathletes choose triathlon bikes instead of road bikes . This allows them to have the best aerodynamics without drafting. These bikes also have highly developed integration, and storage; while trying not to compromise comfort. On the other hand, draft-legal races such as International Triathlon Union (ITU) races, World Champions, and even the Olympic games, allow triathletes to ride the wheel of the person in front of them.

In draft-legal races, time trial bikes are not allowed and road bikes must meet the UCI road bike regulations.

To sum up this part, all four distances ( sprint , Olympic , half Ironman , and full Ironman ) can be non-drafting races, where triathlon bikes can be used. However, only sprint and olympic distances are most likely to be draft-legal and road bikes must be used.

Road Bike vs. Tri Bike vs. Time Trial (TT) Bike

One of the most frequent questions, is what is the difference between a road, triathlon, and time trial bikes? It mainly has to do with the geometry of the bike’s frame, specifically the seat tube angle.

If you’re not sure what the seat tube is, it’s the long tube that reaches down to the bottom bracket up to the seat itself. The angle of the tube is relative as if there is a horizontal line that runs through the bottom bracket.

On a traditional road bike, you’ll have a 72-degree seat tube angle. While a triathlon bike starts with 76-78-degree seat tube angle.

Muscles Used

On a road bike, the seat tube angle puts you in a position where you use muscles such as your hamstrings and quads. This is great if you’re just doing the cycling, but after the bike, your legs will have to adjust to running.

This is where triathlon bikes come in.

The theory, to this day, is that if you’re riding in a more forward and aerodynamic position you use your quad muscles less. And, thus saving them for the run after you jump off the bike.

Triathlon and Road Bike for Your Needs

But one of the more important ones is the type of area you train and race in.

For example, if you live in a mountainous or hilly region, you need a bike that allows you to use all your leg muscles when you’re climbing up long and winding hills. A road bike would be ideal in this situation since you get the most power from sitting further back from the handlebars.

If you were on a triathlon bike trying to go up a hill, the bike’s geometry might force you to back out of the saddle just to stay in an aerodynamic position. This is not only uncomfortable for you, but also very inefficient.

You’ll hear people argue points from both sides when it comes down to it.

Many say that a good set of wheels make up for the inefficient geometry when you’re climbing hills on a triathlon bike.

While others point out that a traditional road bike can be made into a triathlon bike. You can change the seat post or buy clip-on aero bars .

Another factor is what you’ll use your bike for. If you’re just using your bike for triathlons, then a triathlon bike might be a good option for you.

However, road bikes are very versatile and can be your “everything” bike. This is especially important if you bike outside of triathlons or even go on bike tours.

Buying a tri bike isn’t the wrong choice, just read further so you can pick the right one for you.

If you’re sure, at the point in the article, you need a road bike, you can skip to the product review.

Before going into the specifics of a triathlon bike, I’ll briefly tell you about time trial bikes.

Time Trial Bikes

Time trial bikes are a sub-genre of triathlon bike and are one of the most specialized bikes you can buy.

A time trial bike, while similar to a triathlon bike, has some differences.

For example, you’re not positioned so aggressively on the bike since no part of the bike can be three times longer than the rest.

Time trial bikes must adhere to the International Cycling Union (UCI) rules, which means that the tip of the saddle must be 5cm from the center of the bottom bracket. And, time trial bikes are more commonly used for cycling races so it’s built with that purpose in mind.

The bike is good for shorter races, but not for Ironman type of events.

Triathlon Bike Specifics

To give you a more complete description of a triathlon bike, I’ll give you information about the fit, frame, gearing/components, saddle, handlebars/aerobars, and wheels.

A rider’s comfort strongly influences how a bike is built and triathlon bikes aren’t the exception to this rule.

Triathlon bikes need to make the rider feel comfortable in the saddle for long periods of time in the aero position. This affects how the rider feels after the bike and starts the run.

As a result, triathlon bikes are aggressively built so that the seat tube angle starts at 74-degrees and can go over 80-degrees.

This very aero and aggressive position are hard to maintain so to fix this, the crank length is often shorter than on road bikes. This helps you if you don’t have the flexibility or lack mobility in your lower back and hips. Triathlon bikes also have a longer tube top and an elongated reach to put riders in a more horizontal position. This technology ensures that a rider’s weight is evenly distributed over both wheels.

Aerodynamics

Like any bike, aerodynamics is the main factor when they are being built.

Triathlon bikes come with more stops on the design map since they need to incorporate storage for any nutrition riders need for long races.

Often, triathlon bikes are built with oversized tube profiles, which makes the wind pass by the bike without creating drag. Oversized tube profiles are often found on a bike’s front forks, downtube, and seat tube.

Triathlon bikes also have hidden features such as brakes, cables, and storage. For example, the brakes are often found somewhere where the front forks are or behind the fairings of the bike.

Internal cables are being used over external ones since they aren’t prone to weather conditions.

And, finally, the wheels make triathlon bikes more aerodynamic. These bikes come with deep rims to help slice through the air.

Integration and Storage

I’ve mentioned storage in the previous sections, but let’s dive into now.

Integration for storing your nutrition on the bike is not just a part of the aerodynamic design, but a practical one especially once you get out on the course.

Storage comes in different forms since bike companies have gotten creative with it.

For example, some bikes have a front hydration system that can hold as much water as your water bottle. This helps you stay in aero while keeping yourself hydrated.

Other bikes have an integrated toolbox located between the front and rear wheel, which is great for storing extra tubes and tools.

Nearly all brands have a food storage box integrated on the top tube.

Triathlon bikes go beyond gear ratio and range since they already have the best on it.

The real choice comes between buying a triathlon bike with electronic or mechanical gearing. Electronic gearing lets you shift gears from both time trial bars and the brake bars so you don’t have to come out of aero to shift. This also streamlines the shifting process since the bike has internal cables.

Be sure that if you go with electronic shifting that you’re all charged up for race day! The last thing you need is to be stuck in an extreme gear.

Saddles on triathlon bikes are meant to put riders in a more aggressive and aerodynamic position.

Compared to road bike saddles, they are shorter with the middle section cut out to take the pressure of soft tissue of the pelvis.

The purpose of the extension handlebars is to keep your wrist in a neutral position and keep your elbows and shoulders at a right angle. While this position seems odd, it actually provides good base support and won’t affect other parts of your body.

Extensions can come in different shapes and it depends on your comfort level.

Most extensions come in a straight, curved, or pointed upward shape. Try out a couple and figure out what works best for your body.

Keep in mind you might be in that position for hours at a time.

Road Bike Specifics

If you’re reading this part of the buyer’s guide, then you’re definitely buying a road bike.

Like the previous section, I’ll provide detailed information about the bike such as the frame, geometry, etc.

There are some components not found on a road bike such as storage and aero bars, but I will get into that in the following subsections.

To get a base understanding, road bikes are versatile and can be used to compete in high-level triathlons or for social rides and staying in shape.

From there you have different options, and we can begin the discussion there.

Types of Road Bikes

There are a few different road bikes out there for you to choose from. So as not to overload you with information, I’ll briefly describe each kind.

These bikes are made for speed and comfort so weight isn’t so much a priority for the rider. You’ll also find deep-rimmed wheels and nearly everything is integrated such as the brakes, cables, and shifting.

Generally, these bikes have a larger tube profile to reduce drag and increase stiffness.

Endurance Bikes

Compared to traditional road bikes, Endurance bikes longer wheelbase, head tube, and a less aggressive geometry for rider comfort.

Often, these types of bikes are made from the same material as light-weight bikes such as carbon fiber.

Lightweight Bikes

For lightweight bikes, the name of the game is keeping weight down.

These bikes aren’t made to be aerodynamic, they are made with the lightest materials and are best used if you’re climbing hills

Gravel/Off-Road Bikes

Gravel/off-road bikes are made so that the rider can bike anywhere, which makes them one of the most durable bikes on the market.

These bikes have a higher bottom bracket so riders can go through obstacle courses and wide clearance for fat tires. The gear ratios are lower so that riding off-road or in extreme conditions can be easier.

Touring Bikes

Similar to gravel/off-road bikes, touring ones aren’t so concerned with aerodynamics and lightness.

These are built for comfort and long rides if the rider is going from one city to the other.

You’ll often see these bikes with fender and rack mount for saddle bags.

Touring bikes are typically made of steel and its upright geometry helps the rider feel stable to help while carrying a heavy load.

Recreational Bikes

Recreational bikes help riders get from A to B and are well suited for new riders or those who like to do a lot of social rides during the summer.

You’ll find flat bars, wider tires, and an easy gear ratio on these bikes as they are supposed to get the rider to enjoy riding with others.

Frame Material

For triathlon bikes, they are all made with carbon fiber or other light materials, which are easy to mold into different shapes. And that’s why triathlon bikes sometimes come in some interesting forms.

For road bikes, you have a handful of choices to choose from. And, it all depends on what you’re going to use your bike for.

Carbon Fiber

Carbon fiber is one of the best materials you can find on a road bike. It has an optimal balance between lightness and stiffness to give you a comfortable ride. The carbon helps to absorb most of the bumps you would feel if you were on an aluminum bike.

The only disadvantage of an all-carbon bike is its fragileness. The material is prone to cracking if there is a large amount of stress put on an area such as a crash’s impact. You can compromise the carbon if you over-tighten the bolts on your bike as well.

Once the carbon has been compromised, you’ll need to either replace or repair it. Otherwise, it is unsafe to ride.

Aluminum is the next lightest material after carbon fiber and has some of the same properties such as lightness and stiffness.

These bikes have a strong power transfer thanks to aluminum’s stiffness and the tube’s thickness.

Often, so that the rider won’t feel the vibrations of the road, aluminum bikes will have carbon forks.

A downside to this material is that it will wear down over time, but with proper care, it can last for years to come.

Aluminum can be a good option if you’re looking for high-performance but on a budget.

Titanium is relatively light-weight compared to steel and is more durable than aluminum and carbon fiber.

Titanium is one of the most difficult materials to work with, so it does make the bike more expensive compared to an aluminum or steel one.

Titanium is the strongest of the materials I’ve discussed so far. The material is so durable that it stays resilient even after a crash. It takes a lot to break a titanium bike.

New building and machining techniques allow titanium bikes to be light and have all the riding comforts of an aluminum or carbon fiber bike.

Steel, while still a solid option for a road bike, is best if you’re buying a gravel/off-road or touring bike. They will last for a long time and can be your “forever” bike.

Group Set/Drive Train

A bike’s engine is its brakes and drivetrain, no matter if it’s a road or triathlon bike.

A drivetrain is made of cranks, chainrings, chain, cassette, derailleurs, and shifters. All these mechanisms help move the bike forward as you pedal.

The better the drive train, the more efficient, durable the ride becomes, and the shifting is nearly seamless. Of course, this comes with a high price tag.

Entry-level group sets are made of low-grade aluminum while higher ones are made from carbon fiber and titanium.

For a more detailed rundown of a bike’s group set/drive train check out this article.

A gear ratio is a combination of the number of chainrings found on the front and the number of teeth on those chainrings; and the number of cogs and the number of teeth on the cogs in the back.

Now that you have the definition of a gear ratio, you’ll understand when I say that gear ratios vary greatly and it largely depends on the bike’s purpose.

Most road bikes will have two front chainrings with 53-teeth for a regular set-up and 39-teeth for professional and high-level athletes. Generally, a smaller chainring has easier pedaling ratios.

For the back gears, it cassette’s cogs can be changed to make the gear ratio easier or harder for the rider.

Most cassettes have either 10 or 11 cogs and the smallest ratio is 11-25 while the largest is 11-28.

What does this mean?

If you have an 11-25 cassette ratio, the smallest cog will have 11 teeth while the largest has 25.

If you have a big difference between the small and large cog, the more the chain has to move when you shift gears. This makes your pedaling speed inconsistent while you change gears.

A bike with an easy pedal ratio will have smaller chainrings on the front and a larger ratio cassette on the back. This also gives the rider a large range of gears and pedaling rations.

The opposite of this is for bikes built for speed and have a smaller range of gears.

The last part to talk about are the wheels of the bike.

If you remember from a previous post , I talked all about wheels and that it’s basically made of a hub, that the wheel spins around, the spokes connecting the hub and rim, and the nipples which connect the spokes to the rim.

A wheel’s depth and width indicate how it will feel during a ride.

Your bike, if you buy an entry-level to intermediate level, will come with aluminum wheels of various qualities.

Are triathlon bikes worth it?

Triathlon bikes are absolutely worth it if you are passionate about the triathlon, and looking for an edge on your competition, a triathlon bike may be just what you need.

If you are new to the sport of triathlon, you may be wondering if a triathlon bike is worth the investment. After all, triathlon bikes can be quite expensive. However, there are several factors to consider that may help you make your decision.

First, if you are well trained and have a strong passion for the sport, you will likely get more use out of a triathlon bike than someone who is just starting out. Second, triathlon bikes are designed specifically for aerodynamic efficiency, which can give you a competitive edge in races. Finally, if you want the best possible equipment to help you reach your goals, a triathlon bike is definitely worth the investment.

So, if you are ready to take your triathlon training to the next level, don’t hesitate to invest in a quality triathlon bike. It could just be the key to unlock your potential as a competitive racer.

Does a triathlon bike make a difference?

For the uninitiated, a triathlon bike might not seem all that different from a standard racing bike. However, there are a few key features that make a triathlon bike ideal for the demands of long-distance racing.

First, triathlon bikes have a more aerodynamic design, which helps to reduce wind resistance and increase speed. Second, they are often equipped with larger gear ratios, which makes it easier to maintain a high cadence over long periods of time. While a triathlon bike is not essential for every race, it can certainly give you an edge on the competition

What type of bike is best for triathlon?

Deciding whether to use a road bike or triathlon bike for a triathlon is a difficult decision. Road bikes are more versatile and can be used for a variety of activities, including road racing, time trialing, and even cyclocross. However, they are not as aerodynamic as triathlon bikes.

Triathlon bikes, on the other hand, are designed specifically for triathlons and are therefore more aerodynamic. They are also often lighter than road bikes, making them easier to ride on long distances. Ultimately, the best type of bike for a triathlon depends on the individual rider’s preferences and needs.

What is special about a triathlon bike?

A triathlon bike is designed with the specific needs of a triathlete in mind. The seat tube angle is steeper than on a road bike to allow for less tension on the quadriceps and hamstrings. Storage features are more abundant for convenient access to necessary items during the race. Triathlon bikes are wind tunnel tested to make sure that each detail from the frame down to the wheel contributes to making the rider as efficient as possible.

Choosing a road or a triathlon bike, no matter if it’s your first one or an upgrade, is exciting and a big deal. While this list is a good start to your bike search, be sure to get fitted at your local bike store! There you can tell them your needs, budget, and goals for biking. They’ll help you from there. If you’re an experienced triathlete, be sure to read the return policy if you’re buying from an online store.

7 thoughts on “Best Triathlon Bikes”

hello just read your article about road bikes I want to change my Giant TCR 6 years old and I am not sure of what to choose I saw 3 options, Giant TCR Advanced Pro Disc, Cannondale Systemsix and Orbea Orca Aero M20i I do cycling tours and competitions in mountain type profile but also I compete in Thriatlon in summer so I want the balance to be able to keep those activities but with a significant improvement on the bike What would you recommend? My worry is to buy a too agressive aero bike and then have problems uphill Also my back suffers if I go in aero position all the time Thank you for your comment

From your options, I recommend Giant TCR Advanced Pro Disc. Systemsix and Orca are not as good for climbing as Giant.

How about a Cannondale CAAD12-13 or a Specialized Allez? What is your opinion of reversible seatposts for triathlon and road use ??

Does anyone know how to get ahold of the Diamondback Andean 1? Numerous publications have touted it’s abilities but they have been out of stock on the Diamondback web site for well over a year

More info from ST: “I contacted Diamondback directly and was told that the frames are currently in production at their factory and they expect deliveries to begin around the end of the month.

On one hand, this sounds much like the messaging posted here in March. On the other hand, if its not shipping sometime soon, that will be enough to convince me to look to spend my money elsewhere. I’m holding out hope that there were production issues earlier this year, and we will see the 2019 model available soon. “

Hey Ryan Just sold my old and much-loved Specialized transition expert from 2010. I’m a decent age-grouper and I’m happy with my Mavic cxr wheels so looking for a complete frameset and any help appreciated. I’ve thought about this (ok I dreamt about this) and some of these requirements are to ensure compatibility between bikes

1. 51/52 frame 2. suitable for HIM. Ideally onboard/in-frame hydration possibilities. not sure how widespread this is 3. rim braking 4. ideally a tad better carbon than my old Speccy Trans Expert 5. ultegra mechanical 6. 11spd 7. I run sensible 25/23 tyres, nothing too wide 8. I might even favour an older 2018 era frameset if i can save some $$$.

many thanks for any pointers! My brain only sees cervelo and specialized. so i need the advice of someone a little more open-minded 😉

ty in advance

Hi Mark, Cervelo and Specialized are great, but you can also check out these bikes: Quintano Roo PRFive and PRSix, Canyon Speedmax CF or even Trek Speed Concept. Not an easy choice, good luck! 🙂

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Trek Equinox 7 review

Alloy version of their carbon fibre time trial flagship

Guy Kesteven

With Lance Armstrong as one of their main wind tunnel guniea pigs for the last decade, Trek have invested a whole lot of expertise in their drag-beating Equinox triathlon/time trial range. But is producing a more affordable version of the carbon flagship model really just a case of making the same shape in alloy?

Ride & handling: Stiff frame converts effort into speed, but it's hard work on steep climbs

There’s no getting away from the Trek's high weight (9.76kg/21.5lb without pedals) once you climb aboard. Even on the flat, the Equinox needs more time and effort to get up to a gallop than other bikes at the same pricepoint. It runs out of steam fastest when the road turns upwards too.

The one caveat is that the frame is large for a 56cm and we’d have been happy with a size smaller than usual, which would have saved a few extra grams of frame material. Choosing a smaller frame size would also reduce the cockpit-raising effect of the massive head tube and enable a more efficient aerodynamic position.

While we’re talking about size, the cockpit is gagging for some serious pruning unless you’re a giant or a gibbon. The wide base-bar has super-long extensions and the shifters at the far end of the Race Lite clip-ons are in a completely different postcode to the rest of the bike. Again, this adds weight, although the broad bars mean plenty of leverage for controlling the snatch-prone frame and forks through blustery moments.

While there are definitely obstacles to overcome with the Equinox, it does some things extremely well. For a start, the frame channels every muscle twitch into the back wheel. Despite the oversized main tubes, it’s not as jarring as we expected either. You’ll be very aware of any Tarmac that’s less than perfect, but the bump and buzz of our back road circuits were generally bearable.

Where the Equinox really shines though is on long, straight sections, especially when the gradient, tailwind or your own grunt get you beyond about 25mph. Suddenly, the extra weight transforms from hindrance into momentum, smoothing your pedalling and putting a flywheel effect into your rhythm.

At the same time, the fork and frame lock down into an ultra-stable, super-aero anvil for hammering the pedals round and pushing your aerobic limit. If you’re a big, powerful rider and you're likely to race on flat courses, then the Trek is ideal for you.

Chassis: Superb aerodynamics borrowed from Trek's high-end models

This alloy Equinox is a genuine carbon copy of Trek’s high-end bikes in terms of its frame layout. And, unlike most rival models at this pricepoint, it comes loaded with the latest aerodynamic design features.

A massively elongated teardrop head tube flows into an equally huge hydroformed top tube and ovalised down tube, while up front a deep-bladed carbon fork creates a super-aerodynamic leading edge.

The extended seat tube is a deep teardrop fin with a wheel-hugging cutout at the bottom, and a long aero seatpost is clamped in place at the top with a cunning Allen-bolted wedge.

The gear cables snake into the frame behind the stem and travel through the down tube while the rear brake cable is routed internally too. The seatstays are flattened blades while tapering round-section chainstays sit close to the rear wheel before kicking out to the bulbous dropout junctions.

Equipment: Mid-range parts are a compromise on a £1,500 bike

The 7.0 is a full £600 cheaper than the identically specced Equinox 9.0 carbon bike. But those components are from Shimano's mid-priced 105 range so you’re still paying a premium for the frame. Functionally, it’s good stuff and the Lycra-nosed Bontrager tri saddle and neat and comfy-to-use brake levers are highlights.

While the paired-spoke wheels and colour co-ordinated Race Lite tyres look good, they’re heavy at 1,291g (front, including tyre) and 1,804g (rear,including tyre and cassette)

It’s a small point but the Equinox comes in a useful security strapped and padded cardboard box which you can use for flying, so make sure you get that from your dealer with the bike.

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Best Triathlon Bikes: What Brands to Watch for 2024

There are certain triathlon bike brands that consistently outperform their competitors year after year. 

True trendsetters in time trial technology, these brands push the envelope in aerodynamic design and engineering as well as improved comfort, storage, and adjustability. 

The brands that top the podium for the best triathlon bikes are characterized by their latest models (and what the pros are riding). Here are some of the top brands and what models to look for in 2024. 

Canyon stands out in the triathlon bike market for its commitment to combining cutting-edge technology with direct-to-consumer affordability. 

Canyon triathlon bikes represent the upper echelon in the market, appealing to both amateur and professional triathletes, including 2023 Ironman World Champion Sam Laidlow and previous champion Jan Fordeno . Both athletes ride Canyon’s Speedmax CFR Moonshot. 

Canyon Speedmax CFR

Available in various models and configurations, the Canyon Speedmax CFR is designed to provide a very aero and aggressive ride, with a focus on maximizing speed and performance for triathletes.

Key features include:

• Enhanced aerodynamics : With a deep-profile fork that covers the brake caliper, internal cable routing, and thinly sliced frame design, the CFR is 9 to 12 watts faster in testing results compared to previous Speedmax bikes.
• Optimized functionality and fit : Deep tube shapes and neatly integrated internal storage of hydration and tools, along with highly adjustable modular aero bars with a narrow mono-stay riser and telescoping extensions.
• SRAM Red groupset : Electronic 1×12-speed SRAM Red eTap groupset, fast and flawless, and designed for maximum performance. It’s also available in Shimano Di2 builds as well.
• Dialed fit : Ergonomic adjustable carbon cockpit specially optimized for time trialing and track cycling, providing the ultimate in aerodynamics and comfort.
• Aero in the details : Ultra-thin 8 mm seatstays sculpted in the wind tunnel to reduce drag and rear wheel turbulence to an absolute minimum.

The Canyon Speedmax CFR eTap weighs 19.44 lbs (8.82 kg) in a medium-sized frame. It’s a renowned podium-topper that proves itself time and time again in the pro and elite fields.

Visit Canyon.com to see the full fleet of Speedmax CFR models.

Felt has earned a reputation in the triathlon world for its relentless innovation and aerodynamic efficiency. Sponsoring top performers like Daniela Ryf , Felt bikes are designed with a clear focus on speed and performance.

Felt bikes are often recognized for their smooth ride quality and precision handling, which make them a favorite among both competitive and recreational triathletes. 

Felt IA FRD 2.0

The 2024 Felt IA FRD 2.0 triathlon bike is equipped with a range of features designed to enhance aerodynamics, integration, and performance.

• New look : The IA FRD 2.0 is the Ferrari of triathlon bikes, with the 2024 edition offering an aero-optimized silhouette and smart integrations.
• 1×12 or 2×12 : The triathlon bike accommodates both 1x and 2x chainring setups with a 12-speed cassette, depending on your preference and course demands.
• Improved handling and stability : The IA FRD 2.0 is known for its precise handling, stable performance in windy conditions, and low drag profile, making it one of the most aerodynamic triathlon bikes in the world.
• Aero-efficient frame design : The new and improved IA carbon frame is meticulously fine-tuned for more speed and performance, along with integrated storage.
• Mindful storage : The IA FRD 2.0 offers a storage compartment on the frame’s drive side, supplied with a custom soft-sided Silca pouch for tools and accessories.
• ZIPP equipped : The Felt IA 2.0 comes with a tubeless-ready ZIPP 404 Firecrest Disc wheel in the front and ZIPP 808 in the rear.
• Wireless electronic shifting : As with most new triathlon bikes, the Felt IA 2.0 is available in SRAM eTap or Shimano Ultegra Di2 groupset for seamless shifting.

Combined with integrated storage and hydration, a complete build of the Felt IA FRD 2.0 triathlon bike is 21 lbs (9.53 kg).

Visit FeltBicycles.com to view the complete line-up of IA FRD 2.0 triathlon race bikes.

When it comes to high-performance triathlon bikes, Trek has a legendary reputation for its enhanced aerodynamics and continuous design innovation. The brand is a preferred choice for competitive age groupers and pro athletes alike, including Paula Findlay, Rudy von Berg, and Sara Svensk.

Trek Speed Concept SLR 9

Trek’s decades-old flagship model, the Speed Concept, is a testament to prototypes used by Lance Armstrong and Chris Lieto. The latest edition is the Trek Speed Concept SLR 9, an aerodynamic carbon triathlon bike engineered for incredible speed and seamless integration. It also has a timeless sleek look that isn’t overly futuristic.

• Aerodynamic Design : The ultralight 800 Series OCLV Carbon frame’s drag-reducing Kammtail Virtual Foil tube shapes cut through the air, making it the fastest bike tested by Trek.
• Integrated Fuel and Hydration Storage : The bike features smart integrated fuel and hydration storage, making it simple and stress-free to stay strong without leaving the aero position.
• Top Tube IsoSpeed : This feature takes the edge off rough roads and is damped with an elastomer, providing a smooth, controlled, stable motion.
• Adjustability and Comfort : The Speed Concept SLR 9 offers improved comfort, storage features, and adjustability, making it worth the wait over the previous version.
• Shimano Dura-Ace Di2 R9200 : The bike is equipped with the pinnacle of Shimano road technology and innovation, the new 12-speed Dura-Ace Di2 R9200, which is Shimano’s fastest ever.
• Customizability : It is fully customizable through Project One, allowing users to choose their model, paint, and parts.
• SRAM RED AXS option : The AXS variant of Speed Concept SLR 9 provides an alternative wireless electronic groupset option that SRAM junkies will appreciate.

The Trek Speed Concept SLR 9 weighs 19.19 lbs (8.70 kg) in a medium-sized frame. It’s the hallmark of triathlon bike technology and a legacy in the industry.

Visit TrekBikes.com to learn more or order yours directly from Trek.

Specialized

Specialized is renowned in the triathlon community for its holistic approach to bike design, which encompasses speed, comfort, and rider-centric innovation. 

The brand is known for its extensive research and development, leading to triathlon bikes that offer wind tunnel-tested aerodynamics, ergonomics, and functionality. 

Specialized’s dedication to creating bikes that fit a wide range of athletes, coupled with their advanced technology like the Body Geometry fit system, makes their bikes a top choice for triathletes seeking a blend of performance and personalized comfort.

S-Works Shiv Disc

The 2024 Specialized S-Works Shiv Disc is a top-tier triathlon bike with a range of high-performance features. Based on the provided sources, here are the key features of the 2024 Specialized S-Works Shiv Disc:

• Aerodynamic frame design : Specialized refined the 2024 S-Works FACT 11r carbon frame with crosswind-optimized airfoils, integrated Fit System, and Integrated Nutrition and Hydration.
• Electronic groupset options : Opt for Shimano Dura-Ace Di2 or SRAM Red eTAP AXS 1x, 12-speed groupset with hydraulic disc brakes for precise shifting and braking duties.
• Included power meter : The S-Works Shiv Disc comes with the S-Works Power Cranks and dual-sided power measurement, providing power data for performance monitoring.
• Roval wheels : A complete build is supported by Specialized-made Roval CLX 64 Disc wheels, known for their aerodynamic efficiency and lightweight.
• Carbon aero cockpick : The S-Works Shiv Disc comes equipped with an integrated handlebar/stem aero bar made of carbon with variable stack adjust.
• Additional Shiv Disc details : The 2024 S-Works Shiv Disc offers integrated storage, flat-mount disc brakes, and aero-optimized silhouette for speed.

These features highlight Specialized’s focus on cutting-edge aerodynamics, integration, and high-performance components, making the S-Works Shiv Disc a top choice for triathletes seeking a competitive edge.

Visit Specialized.com and check out the full Shiv roster of triathlon bikes. 

Quintana Roo

Quintana Roo, a pioneer in triathlon-specific bike design, is celebrated for its focus on real-world triathlete needs. The brand has a heritage of creating bikes that are not only aerodynamically efficient but also practical for both amateurs and professionals alike.

Quintana Roo’s commitment to triathlete-focused design makes it a go-to brand for athletes seeking a bike that truly meets the dynamics of triathlon. They’re also highly customizable, from color scheme to wheel choice.

Quintana Roo V-PR

The 2024 Quintana Roo V-PR triathlon bike is equipped with a range of advanced features designed to enhance aerodynamics, weight savings, and overall performance. 

• New frame design : The V-PR features a new frame design with narrower and shallower aero cross sections for improved aerodynamics across a wider range of wind angles.
• Weight savings : The V-PR is claimed to be lighter and more agile than any triathlon bike currently available, with a weight reduction of upwards of two pounds (0.9 kg) compared to many top competitors.
• Leading Edge Absent 2 (LEA.2) chainstay : The re-designed LEA.2 non-driveside chainstay is optimized for airflow, contributing to improved aerodynamics.
• SHIFT+ downtube : The reworked SHIFT+ downtube is designed to improve the redirection of air from the downtube onto the bike’s cleaner non-driveside, minimizing frontal wind resistance presented by the drivetrain.
• Fit-ready service : The V-PR heralds the introduction of Quintana Roo’s Fit-Ready™ service, offering customers the option to choose the Fit-Ready service for a customized fit.
• Ride characteristics : The V-PR is designed to handle a wide range of wind conditions, offering confident control and performance across various terrains and technical courses.
• Component specifications : The V-PR is equipped with high-quality components and drivetrains, ensuring top-tier performance and reliability.

As an upgrade from QR’s flagship PRsix model, the V-PR is a new and improved triathlon bike that you can expect to see in 2024.

Visit QuintanaRooTri.com and customize your own V-PR.

Scott is recognized in the triathlon bike space for its innovative designs and dedication to aerodynamic excellence. They also make outstanding aero road bikes for triathlon .

Scott’s triathlon bikes are known for their lightweight frames and precision engineering, catering to athletes who prioritize speed and efficiency, like Ironman powerhouse Sebastian Kienle . 

Scott continually invests in research and development, resulting in bikes that offer advanced adjustability and integration, tailored to the needs of triathletes.

Scott Plasma RC

The 2024 Scott Plasma RC is a top-of-the-line triathlon bike with a range of advanced features, with slight variations dependent on the model. 

• Frame and fork : Inspired by the original Plasma 6 Disc Carbon HMX frame, and Plasma 6 Disc HMX fork, the Plasma RC is designed with lightweight construction and responsive handling.
• Drivetrain : Equipped with a Shimano Ultegra Di2 24-speed drivetrain for precise and reliable shifting performance.
• ZIPP wheels : The Plasma  Zipp 303SE Carbon Tubeless Disc wheels for aerodynamic efficiency and high-performance riding.
• Aerodynamic design : The Plasma RC Pro features an aerodynamically optimized frame and fork design to minimize drag and maximize speed.
• Integrated cable routing : The bike incorporates fully integrated cables for a clean and aerodynamic profile.
• Triathlon-specific features : The bike includes triathlon-specific features such as a hydration system and storage boxes for convenient access to fluids and essentials during long rides.
• Riding stability : The 2024 model is noted for increased riding stability, providing a comfortable and stable experience for the rider.
• SRAM Red eTap : Enjoy the best in electronic wireless shifting with SRAM Red eTap groupset.

The Scott Plasma RC weighs 21.25 lbs (9.64 kg). It’s a favorite for high-speed flat courses.

Visit Scott-Sports.com to see all this brand’s aero bikes.

Cadex is a Canadian brand that produces high-end cycling components, including triathlon bikes and carbon wheels . Cadex’s unique take on aero frame design is an outright rule breaker that defies what we’re used to (rail-thin aero frames.)

If you’re attuned to the professional Ironman scene, then you may have noticed that Kristian Blummenfelt (the legendary Norwegian with the fastest Ironman time ) rides a CADEX triathlon bike.

He rode to victory at the Ironman World Championship in 2022 on what was called the “Sub7 CADEX Prototype Bike.” That same concept is what’s now available today.

Available only as a frameset, the Cadex Tri is a radical design that taps into a new level of aero efficiency. Designed, engineered, and tested by the world’s best triathletes, the Cadex Tri rewrites the rules of aerodynamics and will be a bike to watch in upcoming years.

• Dialed fit : The Cadex Tri frame makes it easy to achieve a highly personalized fit, offering nearly endless incremental adjustment options with more than 1,000 fit configurations.
• Monocoque design : The frame has a radical monocoque design that unlocks a new level of aero efficiency.
• Endurance aero : The Cadex Tri frameset blatantly ignores the UCI’s infamously restrictive technical regulations, making it bike suited for long-distance triathlons.
• Travel case : The production version of the Cadex Tri frameset comes with a wheeled, hard-shell case designed by Topeak, making it ideal for travel.
• Integrated nutrition and hydration system : The frame gives triathletes an entirely new way to access nutrition, hydration, and other essentials right from their racing position without the wind ever noticing.

Learn more at Cadex-Cycling.com .

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Tyler Tafelsky

Endurance athlete, professional off-road cyclist, and avid blogger, Tyler Tafelsky participates in long-course multisport and cycling events. Today, Tyler competes in ultra-distance cycling races at the professional level. Since starting Better Triathlete in 2014, he has been the head of content for the site's editorial team. Learn more about Tyler

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Four Of The World’s Fastest Triathlon Bikes Tested

Inside triathlon pitted four of the most advanced triathlon bikes in head-to-head competition on the road and in the wind tunnel..

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We pitted four of the most advanced triathlon bikes in head-to-head competition on the road and in the wind tunnel to find the fastest, most aerodynamic machine on the market.

This article was originally published in the March/April 2013 issue of Inside Triathlon magazine.

There are only two ways that one triathlon bike is faster than another: It either has impeccable mechanical function and predictable handling while fitting perfectly to help the rider perform better, or the machine itself can go faster in a straight line. And when it comes to tri bikes, aerodynamic resistance more than any other factor determines straightaway speed. We took four cutting-edge bikes ranging from totally integrated to nearly stock to compare their performance across all categories. And to find the aerodynamic champion, we tested them head-to-head in the wind tunnel at Faster in Scottsdale, Ariz.

Cervélo P5 Three

$6,000 (with Vision Team wheels), Cervelo.com Verdict: Total package—great ride, realistic fit, mechanically simple and an aerodynamic standout

Fit The Canadian company did an about-face regarding the geometry used on its top-flight aero bike. Formerly dedicated to the needs of Pro Tour cycling teams, Cervélo tuned the P5’s geometry for positions achievable by cyclists who hold desk jobs. The frame is formed for realistic Ironman fits, and the 3T Aduro aerobar extends the fit range from conservative to aggressive. Horizontal reach distance to the elbow pads is the P5’s only fit limitation. The pads cannot be choked far back toward the cyclist.

Simplicity Clean integration is the brilliance of the P5. Built with a standard aerobar attachment and externally mounted brakes, the P5 has more mechanical similarities to a road bike than the most integrated contender in this review, the Trek Speed Concept. Magura’s RT 8TT hydraulic rim brakes require a different set of mechanical skills than cable brakes, but require service less frequently. Replacing cables takes a fair amount of patience, but the P5’s aerobar system makes airline travel with the bike extremely simple.

Ride The P5 remains poised under intense cornering and during high-speed descents. Its predecessors had a tendency to flex a bit when cornering heavily—especially with the aerobars propped by a tall stack of steerer tube spacers—but the P5 is rock-solid, inspiring faster and more aggressive lines through tight bends. The bike snaps up to speed instantly without the dreaded “wet noodle” feeling that used to plague some aero bikes.

Kit Fancy but not flashy, the Shimano Dura-Ace 7900 mechanical drivetrain is crisp, light and durable—it just lacks the wow-factor boasted by the other three. A new flagship mechanical group will be slowly replacing this component kit throughout the year. Magura’s hydraulic RT 8TT rim brakes feel slightly stronger than mechanical brakes. Their performance didn’t deteriorate during a three-month test of this bike.

Aero This bike outperforms the others in high rider speed, low wind speed conditions, generating substantially less drag than the nearest competitor at zero and five degrees of yaw. At wider yaw angles, it performs very similarly to the Specialized Shiv, while losing ground to the Trek. This drag profile is best suited to faster riders because high average speeds also translate to shallower yaw angles.

RELATED – Photos: Cervélo P5

Orbea Ordu GLi2

$5,500 (with Shimano RS21 wheels), Orbea-usa.com Verdict: Incredible component function and most affordable, but trailed in the tunnel

Fit Orbea ditched antiquated road-style TT geometry and replaced it with a true triathlon-first fit scheme. In addition to a steep seat tube angle—a first for Orbea—the all-new Ordu’s front end is situated for aggressive yet attainable positions. It uses an adjustable rotating stem to affix the aerobar to the frame. This system can accommodate a wide range of fits and is easy to adjust. Conservative, upright positions are the only ones that will test the bike’s adaptability. No matter the position, the front end is elegant.

Simplicity Orbea adopted Selle Italia’s Monolink system to attach the aerobars to the frame. The rotating stem pieces allow the aerobars to easily come off the frame for travel, but fixing the stem to the frame must be done precisely. The other bike with a similar stem—Felt’s DA—uses notches to prevent the stem from rotating downward, but Orbea’s does not. Carefully assembling this joint is key. The external front brake is the easiest and most functional option.

Ride At press time, the production-grade front-end assembly wasn’t completed to allow a full ride test. Rather than speculate on ride quality without a sufficient test, we are reserving judgment for now.

Kit The Ordu GLi2 is spec’d at the pinnacle of performance and value. Top-level electronic groupsets from both Shimano and Campagnolo claim minor “improvements” beyond Ultegra Di2, but its shift quality is second to none. It does, however, lack brake grip shifters. Orbea elected to use a standard Shimano Ultegra front brake, and the result is great performance and easy service. It may sacrifice a bit of aerodynamic performance, but gains plenty in functionality.

Aero The Ordu created more drag than the others in the wind tunnel test. One way the Ordu attains a price several thousand dollars lower than the others is by spec’ing a less exotic aerobar—the 3T Brezza II. This component coupled with the highly functional although completely external front brake may generate more drag than the alternatives, but both provide real benefits in the form of a lower price and powerful, reliable braking performance.

RELATED – Unveiled: 2013 Orbea Ordu

Specialized S-Works Shiv

$12,000 (with Zipp 404 wheels), Specialized.com Verdict: Universally practical and aerodynamically competitive

Fit Craig Alexander has to drop his bar nearly as low as possible to fit the Shiv—a good thing for most triathletes because few people can mimic his fit. The Shiv’s frame is designed to fit positions ridden by everyday athletes. Its stack height is taller than nearly all tri bikes with a similar reach length, matching realistic aero positions without relying on a tower of spacers. They can be used to elevate the rider farther, and the aerobar offers a seemingly infinite range of adjustment. The bike can solve just about any fit problem.

Simplicity Instead of dropping the stem-and-steerer tube in favor of a unique integrated system, the Shiv blends the standard components together without sacrificing practicality. Brake calipers strike a balance between functionality and aerodynamics. They aren’t quite as effective as the Shimano stopper used on the Orbea Ordu, but still provide more than adequate power and modulation. Adjustment and service are also easy. Packing the bike into a travel case and reassembling it are simple to do.

Ride Point the Shiv in a straight line and it calmly holds its course. It feels almost impervious to the shivers and twitches that plague some triathlon bikes. Despite its inclination toward going straight, it deftly moves through sweeping turns. Its monstrous downtube and head tube catch a bit more wind than the other bikes in this test, but the bike’s predictable handling characteristics help resist any input from the wind.

Kit There has been a deluge of new component kits in the past year, but, even with an upgrade just around the corner, Shimano Dura-Ace Di2 remains unmatched. Front shifting feels almost automatic, the rear derailleur stays tuned barring a disaster, and shifting from the brakes is a real speed and performance advantage. Zipp’s 404 Carbon Clinchers might be the best wheels for racing/training double duty. This kit makes the Shiv ready for anything, but at a hefty price: It’s $8,700 more than the cheapest Shiv.

Aero Specialized designed this bike for real-life triathletes, not just endurance all-stars. The bike’s aerodynamic performance reflects those goals. As yaw angle increased, its drag dropped, meaning the Shiv is comparatively faster in conditions frequently experienced by amateur triathletes. RELATED – Craig Alexander’s Kona Pro Bike: Specialized Shiv

Trek Speed Concept 9 Series

$10,600 (with Bontrager Aeolus D3 wheels), Trekbikes.com Verdict: The fastest bike, and the most mechanically challenging

Fit Trek has created a range of integrated stems that span a wide breadth of fit preferences. Paired with the highly adjustable Bontrager aerobar, this bike is a fit chameleon capable of morphing into a conservative position or an aggressive one. Accommodating very conservative positions requires a lot of spacers, and the frame itself is best suited to aero fits ranging from moderate to race-oriented, but the machine can accommodate upright positions as well. For micro-adjustments to position, Bontrager’s aerobar can be tweaked in any direction.

Simplicity Integration can come with a host of complications, but blending nearly the entire front end into a single seamless form did not turn the Speed Concept into a mechanic’s nightmare. Re-cabling the derailleurs and brakes takes more time and precision than on a standard bike, but it is achievable with practice. The aerobars can be micro-adjusted to account for position tweaks, and adjusting the brakes is the only irregularly difficult mechanical task. Changing width and pad orientation for different wheels is a struggle.

Ride There is a fine balance between a twitchy bike and an agile one. The Speed Concept can weave quickly while riding the aero position without feeling unstable or skipping around the road. It isn’t a tranquil cruiser, but it still settles into a nicely balanced medium. Quick sprints are no problem; the bike willingly skips up to speed, although it feels barely less stiff underfoot than the others.

Kit Campagnolo, the historic Italian component manufacturer, ignored triathlon for several years, but reentered with a phenomenal groupset. It was worth the wait. The Campagnolo Super Record 11 kit executes sharper rear shifts than any other mechanical tri components. It jumps through the cassette with a light flick of the shifter, yet each gear change feels solid and crisp. Trek’s integrated brakes perform admirably but struggle to fit wide-rim wheels and are more difficult to adjust than any other in this review.

Aero Despite being the oldest frame design in the test, released in the summer of 2010, Trek’s combination of effective shapes and creative integration allowed it to beat the other three contenders in the wind tunnel shoot-out. While the Cervélo P5 held an advantage at very narrow yaw angles—zero and five degrees—the Speed Concept took control of the test at wider angles, which occur more frequently for amateur triathletes who typically can’t match the speeds of pure time-trialists.

RELATED – Photos: Linsey Corbin’s Trek Speed Concept

Tunnel Test Results

Test recipe: There is no such thing as a perfect wind tunnel test. The rider impacts the aero drag created by the bike, but replicating that influence is fraught with error and inaccuracy. A person shimmying or looking at a different point can skew the results. Some tri bike companies decide to test their designs with a dummy mounted to the bike. While this strategy does a great job at re-creating the interaction between rider and machine, a small difference in the dummy’s position can outweigh any disparity in the bikes themselves.

For Inside Triathlon ’s test, we took elements of the best test procedures in the business and created one that can measure the differences between the bikes—although imperfectly—while keeping other variables to a minimum. Here’s how the bikes were tested at the Faster wind tunnel in Scottsdale, Ariz.

Bike setup conditions: • All bikes were tested with the same Zipp Super-9 Clincher Disc and Zipp 404 Carbon Clincher front wheel. • Bikes were tested without a rider or dummy. • Saddle was removed from the bike and the seat post was set at a uniform height. Openings for saddle attachment hardware were covered with electrical tape. • Elbow pad height was set equally for all bikes. • Reach distance to the pads and bar tips was set equally for all bikes. • Chain was positioned in the big chainring and smallest cassette cog. • Shift levers were set horizontally. • Crank arms were fixed in the horizontal position using a Velcro strap. • The bikes were tested with the spec’d components and aerobars—translating this into a complete bike test, not a frameset comparison. • No accessories were mounted on the bikes, including Specialized’s integrated Fuelselage hydration bladder. • The bikes were tested in 30mph wind at 0, 5, 10, 15 and 20 degrees of yaw on both sides.

Test design drawbacks: This test protocol isn’t perfect. These are the shortcomings that impact the test results but may not influence rider speed on the road. • The lack of a rider is the most obvious shortcoming. The cyclist impacts the way air passes around the equipment, and this test neglects that fact. • The tip of the seat post is exposed to unadulterated airflow in this test even though it is almost entirely hidden when the bike is actually ridden by a cyclist. • Aerobar extensions are exposed to the wind when the rider’s hands would typically cover this portion of the bike.

To watch a video about the test and read more analysis, go to Insidetriathlon.com/tunneltest .

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How To Train for a Triathlon, According to Coaches

Sports & activity.

From sample training plans to fueling tips, experts explain all you need to know before competing in your first triathlon.

Are you a fan of swimming, biking and running? Or, have you ever wondered what the difference between an Olympic standard triathlon and a sprint triathlon is? Or, maybe after some subpar race performances, you’re ready to address some recurring challengings with thoughtful coaching.

No matter your reasoning, training for a triathlon is key to optimize your form (yes, in all three events), prevent injury and simply enjoy the race. But what does that training really require?

Here, three certified triathlon coaches — as well as a specialist in sports nutrition — share their top tips, along with sample training plans to consider as you build your own program.

(Related: Everything You Need to Gear Up for a Triathlon )

How To Train for a Sprint Triathlon

If you’re contemplating your triathlon debut or you want to focus on improving speed rather than endurance, a sprint triathlon may serve as a springboard to do so. This event usually consists of a 750-meter swim, 20-kilometer bike ride and 5-kilometer run, although some race events may tweak these distances — for example, a longer cycling session and shorter run.

That's in contrast to a full triathlon, sometimes called an Olympic standard triathlon of 1.5-kilometer swim, 40-kilometer bike ride and 10-kilometer run. There are also longer races, most notably an Ironman, that feature a 3.9-kilometer swim, 180-kilometer bike ride and 42.2-kilometer run.

Keep in mind that everyone starts training with a certain level of fitness and experience, and that training for all of these types of triathlons can be roughly the same, according to triathlon coach Natasha Van Der Merwe (who’s also been a professional triathlete since 2010). The major difference is intensity and frequency of training, but the focus will be similar: improving all three modalities.

Considering that you’ll have to build skill in three different sports, a good starting point is to practice each one two or three times per week, depending on how much time you have available to train, said Van Der Merwe. If you're someone who already works out regularly, a sample weekly training routine to prepare for a sprint triathlon might look something like:

• Two or three cycling sessions of 30 minutes to one hour each
• Two or three runs of 30 to 45 minutes each
• Two or three swims of 30 to 40 minutes each

Keep in mind, that’s an intense amount of training for beginners and starting on that kind of schedule without gradually easing up to it could put you at higher risk for overuse injuries . But that routine does give you an idea of what the endpoint of a progressive training schedule may look like.

Whether you’re doing that level of training or working toward it, rotating between easy-paced workout and intervals — which involve shorter bursts of higher intensity and effort — will help build efficiency and power, said Van Der Merwe.

If you’re new to triathlons, be sure to focus on building an endurance base while focusing on fine-tuning your form to remain healthy. For beginners or athletes returning to the sport after a break, Van Der Merwe suggested gradually progressing with the intensity and duration of workouts. Remember, slow and steady improvement is crucial for injury prevention (not to mention for giving your body ample time for recovery and fueling).

Below is a daily (sample) plan from Van Der Merwe, aimed at helping intermediate-to-advanced athletes who want to complete a triathlon:

Monday: Easy swim and mobility work (for example, resistance training that emphasizes range of motion exercises)

Tuesday: Interval bike workout in the morning, followed by an easy run in the late afternoon

Wednesday: Interval run in the morning and race-specific swim in the afternoon

Thursday: Endurance biking in the morning and strength session in the afternoon

Friday: Long swim only

Saturday: Long endurance bike ride (every other week)

Sunday: Long endurance run (every other week)

Creating an every-other-week structure for longer rides and runs allows you to put rest days into the mix — an essential component when it comes to training.

In general, this is a weekly time commitment of about six to eight hours, although it may involve more time at the beginning as you're building your skills like cycling sprints and interval runs. Van Der Merwe said doing these intervals shouldn’t take much time, just 15 minutes of sprinting for those sessions. That helps build more power without causing fatigue.

In terms of how long it takes to train for a sprint triathlon, she said that depends on how confident you feel with your skills. For some, a four-week block of training might be enough while others may take six months or more. If you have some experience with running, biking and swimming, usually eight to 12 weeks is a good timeframe from the start of training to race day.

Remember, it’s important to master the fundamentals and ace your drills before adding in extra workouts, so be sure to take the time you need for that.

"If you're newer to endurance sports, 12 weeks is best for all triathlons because you can include four initial weeks of building your fitness in numerous ways, such as adding resistance training, and then have an eight-week focused plan," said Ironman-certified triathlon coach Adina O'Neill.

About two to three weeks before race day, you can start to stack workouts similar to a race, in order to practice the transitions needed to go from one event to another.

Emphasize Training Your Weak Spots

Another consideration for training is proficiency, Van Der Merwe said. "If you have a glaring weakness, like you're just learning how to swim, then you might emphasize swimming more often in your training and only bike and run twice a week each."

Swimming seems to be the biggest hurdle for people who live in locations where swimming isn't a frequent activity, said Jenny Fletcher, an Ironman-certified triathlon coach. Many folks often have more extensive experience with running and biking, but it really depends on where you live and what you've experienced. For example, someone who lives on the coast and grew up swimming often will naturally have more skills in that sport than someone who only occasionally frequented the local pool.

"I'd say the more swimming you can do, the better, and not just for the swim portion of a triathlon," she said. "It's non-impact, great for aerobic endurance building, and a key component in recovery from biking and running."

Fletcher suggested taking time to develop different swimming workouts, even if you’ve already done a fair amount of swimming. For example, working on speed during one swim and then on endurance for the next. "This is especially important when you're doing longer triathlons because those swims will take much more effort," she said.

Training for a Standard Triathlon

The type of plan used for sprint triathlons can easily be adapted for a standard distance, according to Van Der Merwe.

"The biggest change in preparing for a full triathlon is that the distance of the longest swim, bike and run goes up as you need to be prepared for the race," she said. "Outside of those once-per-week longer sessions, though, the rest of the training stays similar to that of shorter races."

Aim for an hour to 90 minutes of training per day, hitting one or two of the sports in that timeframe. When you have more time available, volume will gradually increase over the final 12 weeks. Remember the program has one rest day per week, and also listen to your body about whether you need to take more rest days.

Tips for Triathlon Training

Van Der Merwe and Fletcher suggested the following tips, which are sure to help you kick-start training for either the sprint or the full triathlon.

• Start slow: Ease in with both volume and intensity, and get used to the frequency and volume of training (day in, day out) before adding in any intensity to sessions.
• Set a workout goal: Establish clear intent on what you are trying to accomplish in each workout, such as working on form, building an aerobic base and hitting race-day paces.
• Don’t stack the hard days: When new to the sport, don’t do two hard days in a row as that might raise injury risk and make it more difficult to recover.
• Practice brick workouts : That involves doing a short run right after a cycling session. You need to train your legs to be prepared to run after being on the bike.
• Add strength training: This type of training makes you stronger in all aspects of the triathlon and helps with power overall.

O’Neill encouraged taking at least one rest day each week and being proactive about including recovery methods into your weekly routine, as well. This includes self-massage (or getting a massage), taking an Epsom salt bath after a tough workout or performing an easy yoga flow.

Focus on Nutrition

Much like training programs, you might have different (and specific) nutritional needs when it comes to fueling for your workouts than your training partner, for instance. But there are a few key practices that are essential for any nutrition plan, according to triathlete Michelle Howe, R.D., C.S.S.D., who specializes in sports dietetics.

Staying hydrated is important, and adding electrolytes to water is key for regulation of blood pressure, muscle contractions, heart function, and body temperature, among other actions.

The other main consideration will be using carbohydrates effectively, she said.

"Carbohydrates serve as the primary fuel source for triathlon training, replenishing glycogen stores and maintaining blood glucose (sugar) levels," Howe said. "Protein is important, but the timing of consumption is not as vital as carbs when you’re training.”

Although protein won't be a major component during training sessions, Howe added that a post-training or post-race meal should include easily digestible protein sources like whey to expedite muscle protein synthesis and to promote recovery .

She suggested avoiding carbohydrate sources high in fiber or fat, such as energy bars, before and during a workout because fat and fiber sit in the gut and slow down the absorption of carbs when you need them. This can often cause gastrointestinal distress during training.

"Aim to consume 50 to 120 grams of carbohydrates per hour, depending mostly on the duration of the training session," Howe said. "The longer the training session, the higher the fuel intake rate." That range doesn’t reflect a difference between men and women — she suggested the same amount for both — but instead how long your workout is taking.

More tips from Howe include:

• More carbs for cycling: Running tends to favor slightly lower carb intake rates to accommodate gut issues. The higher end of the range above is often tolerated just fine while cycling.
• Be patient: The more you train with carbs, the more your gut will adapt to absorb these carbohydrates while racing.
• Fuel on race day: Getting carbs into your bloodstream is the key on race day and could be the difference between a strong personal record and a rough day.

(Related: How To Choose Foods to Foster Muscle Recovery, According To Registered Dietitians )

Find Your Group

No matter if you’re a seasoned triathlete or preparing for your first race, working with a coach can be particularly helpful.

"Utilizing a coach is a [great way to get] feedback, guidance and knowledge," Fletcher said.

A coach can also be a resource for choosing gear and setting specific training objectives. But, part of the thrill of training for a triathlon isn't just challenging your body in new ways — it's connecting with others who are doing the same and lifting each other up along the way.

Finding a training group can be beneficial, especially if you've struggled with staying on track with your training in the past. In fact, a 2022 community survey from Strava found that athletes who trained in pairs or groups went longer in both time and distance than when they trained on their own. For instance, cyclists went twice as far when training with others than when they trained solo.

Training with a group may even help calm your race jitters. A study, published in a 2017 issue of The Journal of the American Osteopathic Association , found that working out in a group lowered stress by 26 percent compared to working out alone.

The Bottom Line

Whether you’re training for a sprint or full triathlon, the key is to find a training program that fits your needs and schedule. How you train — as in whether you do it solo or with a group — is up to you. Working with a coach is likely the best way to safely hit your goals, though it’s not entirely necessary. Finally, remember to celebrate your training process.

"This is an exciting sport and you will feel amazing about what your body can achieve," O’Neill said.

Words by Elizabeth Millard

Go for an Audio-Guided Run outside or on the treadmill with Nike Run Club.

Originally published: June 5, 2023

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