Swim - Bike - Run Session Kit Lists

A handy list of equipment you need when taking part in one of our sessions.
St Bede's - swim and run
Prissick - bike and run
Total Fitness - swim
Rainbow Centre - swim

Swimming Equipment:

Swimming trunks/costume
Swim cap
Nose clip / ear plugs (optional)
A drink

Cycling Equipment:
A roadworthy bike: i.e. working breaks and gears, inflated tyres, correctly attached working wheels
A helmet: You will NOT be allowed to ride without one
A drink
Cycling shorts/tights
Cycling shoes (optional)
A suitable cycling top (long arms) and waterproof/warm, jacket – multiple layers if cold
Gloves and a wool hat/headband for under your helmet if it’s cold

Running Equipment:
Suitable trainers for running
Running socks
A drink
Running vest / t-shirts / thermal (layers in cold weather)
Shorts or tight bottoms
Waterproof/warm jacket
Hat and gloves if cold
A sports watch to time yourself

Pool Based Triathlon Kit List

A guide to the basic equipment you need when taking part in a pool based triathlon.

Race information
Swimming trunks/costume
Swim cap
Nose clip / ear plugs (optional)
A drink
Roadworthy bike
Weather suitable clothing (layers if cold) - recommend Tri suit or tight fitting shorts and T-shirt
Drinks bottle attached to bike
Number belt
Trainers to run in if using cleats on bike
Suitable running clothes
Optional - gloves, sun glasses, socks, energy bar/jelly babies, elastic laces
After the event:
Change of clothing (warm layers), food and drink

Open Water Triathlon Kit List

A guide to the basic equipment you need when taking part in an open water triathlon.

Race information
vaseline / wetsuit lubricant
2 swimming caps
Ear plugs
Weather suitable clothing (layers if cold) - recommend Tri suit or tight fitting shorts and T-shirt
Number belt
A roadworthy bike
Cycling shoes
Trainers to run if using cleats on bike
Drinks bottle attached to bike
Optional - gloves, sun glasses, socks, energy bar/jelly babies, elastic laces
After the event:
Change of clothing (warm layers), food and drink


Training Ride Kit List

Equipment we recommend when going on a longer training ride.

2 Tyre levers
1 or 2 inner tubes (make sure the valves are long enough to go right through your wheel rims)
Mini pump
Money (change) for emergencies
Fuel - banana/energy bar/jelly babies
Mobile phone
Pen and paper
Cycle/bib shorts (depending on weather)
Cycling tights/bib tights (depending on weather)
Thermal top (depending on weather)
Cycling top - long or short sleeved (depending on weather)
Rainproof jacket
Socks - woolen in winter
Gloves - summer or winter
Drinks bottle
Optional - Sun glasses, sun cream, overshoes

Swimming Etiquette

Arrive in good time to get ready for the swim section of the session.

Shower before you enter the pool.

Swimmers with long hair need it tied up or a swimming cap.

Do not run on poolside.

Always follow the coaches instructions carefully and make sure you know the lane direction, do not swim up the middle of the lane.

Notify a coach of any health problems you have before or during the session.

Notify a coach if you need to leave the pool mid-session.

Slower swimmers should wait to set off until faster swimmers have passed (i.e. don't push off right in front of a faster swimmer who's coming into the wall about to turn, as this blocks the faster swimmer).

Slower swimmers should push off almost immediately behind a faster individual or group, thus extending the time until they are lapped again and need to stop.

Faster Swimmer starting a set should give slower swimmers as much "running room" as possible before pushing off, (rather than jumping right behind and immediately tapping their toes to move over.)

Swimmers resting or otherwise waiting at the wall should stay far to one side of the lane. Do not stand or float in the middle of the lane.

Swimmers should never stop in the middle of a length e.g. to adjust goggles.

Be aware of other swimmers in the lanes pace if you find the pace is too slow or fast then move up or down a lane.

If you wish to overtake a swimmer tap gently on their feet, you may need to do this two or three times, please do not repeatedly slap another swimmers feet.
Be aware that your effort level is reduced when drafting behind another swimmer, so don't signal you want to go in front unless you are sure you can increase your pace. Also, if you are drafting leave sufficient room so your not continually tapping the leading swimmers feet.

Do not swim wide past a swimmer unless your absolutely sure its safe to do so and you have the speed to do so. Be aware if you both get to the wall at the same time.

When you feel someone touching your feet continue to the end of the length and wait in the corner until the swimmer behind has pushed off, if there is more than one swimmer in close concession then wait for them all to pass.

Be aware of your speed in the set, you can judge if you are holding the lane up by taking a quick look when turning.

Leave a suitable gap between you and the swimmer in front when setting off.

There is no shame in moving up and down the lanes, please be respectfully that everyone wants a good session no matter what their ability.

Prissick Base, Middlesbrough

Middlesbrough Cycle Circuit is a fantastic cycling facility. The 1 kilometer enclosed circuit has a 6 meter wide tarmac surface. It is fenced and lit. The design incorporates shorter loop options too. There is also a small clubhouse and toilets.
Middlesbrough Cycle Circuit is available for recreational use or hire by groups and clubs.
For details of when the Circuit is available and more information click here.
Put on your helmet, bring your bike and enjoy cycling.

Local Cycling Clubs

Cleveland Wheelers - Click here for contact details
Stockton Wheelers - Click here for contact details

Local Running Clubs

Billingham Marsh House Harriers - Click here to visit web site
New Marsk Harriers - Click here to visit web site
Middlesbrough and Cleveland Harriers - Click here for contact details
Albert/Stewarts/Tees Barrage Park Run - Google "Park Run" for details.
Triathlon Origins

Click here to read about the origins of triathlon.


Triathlon - Duathlon - Aquathon Distances

Novice Sprint - 200m swim - 10km bike - 2.5km run
Sprint (pool) - 400m swim - 20km bike - 5km run
Sprint (open water) - 750m - 20k bike - 5km run
Standard - 1.5km swim - 40km bike - 10k run
Long 02 (middle) - 3km swim - 80km bike - 20km run
Long 03 (long) - 4km swim - 120km bike - 30km run
Ironman 70:3 - 1.9km - 90.1km bike - 21.1km run
Ironman - 3.8km swim - 180.2km bike - 42.2km run
Xterra - 1.5km swim - 30km off road bike - 10km run

Standard - 10km run - 40km bike - 5km run
Long - 20km run - 80km bike - 10km run

Standard - 2.5km run - 1km swim - 2.5km run
Long - 5km run - 2km swim - 5km run

Triathlon Rules
Before competing in an event its best to familiarize yourself with some triathlon rules as ultimately it is your responsibility to know them. Pay particular attention to the drafting and transition rules as they are the ones most often broken.

Here is a set of 2016 ammendments - a full set of rules can be found here

Swim Training Information

Here is some swim training information put together by level 2 coach Kay Stokes.

Here is a swim smooth article - different strokes for different folks.

Bike Maintenance - Bike Sizing - Bike Fit

Unsure of how to look after/clean your bike, how to choose the correct size frame and how to set it up when you get it click here for all the answers.

Club Kit

Steven King is in charge of ordering club kit, please contact him on with any queries and to see what is available.

Preparing for your first event

Click here to read an article about triathlon preparation.

Duathlon Basic Rules

Only athletes and race officials are allowed in the transition area.

Equipment must be placed in the allotted space so as not to hinder any other competitors. Discarded equipment maybe regarded as a hindrance and you may be issued with a time penalty.

Cycles must be placed in your allotted slot at the start and finish of the bike section. Cycles that are not racked correctly maybe seen as a hindrance and a time penalty issued.

Do not ride your bike in the transition area; mount your bike at the marked “mount line” (both wheels over) and dismount at the marked “dismount” line (no wheels over).

You may run or walk in transition.

You must not interfere with another competitor’s equipment.

Do not use anything to mark your position in the transition area, the race referee will remove it and you will be given a time penalty.

No mp3/music/mobiles/headphone devices allowed in transition area.

No nudity in the transition area.

Glass containers should not be used in any part of the event.

You must not remove your bike until your helmet is fastened and remove your helmet until your bike is racked.

Your bike must be roadworthy, with front and back breaks working.

Bikes must be no more than 2meters long and 75cm wide.

Handlebar ends/tri bar’s must be plugged.

Bikes must be marked with your race number (sticker provided by event).

Helmets must be of the national safety standard and unaltered.

You are responsible for your own bike maintenance.

Any part of the cycle course can be covered on foot, but you must push your bike yourself.

Always follow the normal rules of the road e.g. stop at red lights.

No form of locomotion other than running or walking is allowed…. Crawling is not allowed!

Do not deliberately obstruct or interfere with other competitors.

No running with bare feet or torso. - Barefoot running has been allowed in 2016, please check with event organiser

See "preparing for a triathlon" for some transition tips.

Drafting Explained - Please note the draft zone is now 10 meters or 12 meters depending on event distance - always check with the race referee first.

Click here to see all about the drafting rule, no more excuses for them penalties!!

Wetsuit Advice

Click here for an article about wetsuits.

Nutrition Article

An interesting article written about nutrition in triathlon. Click here.

Tip: Don't try out new energy bars/drinks/gels on race day, to avoid having to run into the bushes always try them in training first!


Coping with the Heat

Click here for an article from British Triathlon about coping with heat and recognizing warning signs of overheating.

Carbo Loading
Heard the phrase but not sure what it means? click here for a simple guide to carbo loading.

Warm Up - Cool Down

Most people neglect it, click here to read about the importance of warming up and cooling down.


Cycling Tips for Triathletes - Funny

A must read article from 220 magazine. Click here.


Equity Statement

Click here to read the British Triathlon equity statement.



"Triathlon is 10% inspiration 90% perspiration"

© Cleveland Triathlon Club 2008