Congratulations! Your child is about to step into youth triathlon, one of the fastest growing and most exciting sports a young person can compete in. In this guide we share everything you need to know about kids triathlon: from where to find a race, how to train, the essential gear you need and what to expect on race day. Most importantly, we hope this guide helps you and your child have a great first kids triathlon experience, which in the end is all that really matters!
Table of Contents
1. Choosing a Race
2. Preparation and Training
3. Gear and Equipment
4. What to Expect on Race Day
Choosing A Race
Chances are if you are reading this, you might already have a youth triathlon race in mind, maybe you have already signed up. If not this section will provide some key considerations to take into account when choosing a youth triathlon.
Finding A Race
Often the simple question is how to find a kids triathlon. Next Generation Triathlete has put together a comprehensive list of kids and youth triathlon races. You can sort by date, age and location. The list provides a link to the race page where you can find out more information and sign up.
Here’s what else to think about.
Event Size
Event size can be an important factor when choosing a first triathlon. Youth triathlons can range from small, 50 athlete races put on by a local YMCA or they can be 1000+ athlete races that are often tied to large adult triathlons. Each type of event, small or large, has its own advantages and disadvantages. Small races can provide a less hectic atmosphere and can be often less competitive but are sometimes less organized. Large races can be overwhelming to the new triathlete, but can also be exciting and motivating for many youth triathletes. Many of the large races have excellent support staff to help guide you and your child through their first race. We have found that youth triathlon races tied to a large adult triathlon are the best organized as they utilize the same staff, logistics and planning for both the youth and adult races.
Whatever size race you choose you really can’t go wrong with taking the first step into the awesome world that is youth triathlon.
Distance
Race distance is similar across most races and is usually based on the athletes age.
Below is a table with some of the most common race distances in youth triathlon.
Common Distances in Youth Triathlon
| Age | Swim | Bike | Run |
|---|---|---|---|
| 5-8 | 50-100 Meters | 1-2 Miles | 1 Mile |
| 9-10 | 100-150 Meters | 2-3 Miles | 1 Mile |
| 11-13 | 150-200 Meters | 3-5 Miles | 1-2 Miles |
| 14+ | 200+ Meters | 5+ Miles | 2+ Miles |
Location
We recommend starting with a local race if possible. Local races make things like packet pick up and early pre race arrival much easier. Choosing a local race often means that family and friends can come out and support your child. If your child finds they love triathlon, then destination races can be a fun way for your child to compete and travel to new and exciting places.
Preparation and Training
You have signed up and found the perfect race, now it’s time to get your child ready for the race. This can seem overwhelming. How is my kid going to be ready? The reality is that they most likely will finish just fine with minimal training. If your child knows how to swim, ride a bike, and run then they have the ability to finish the race. Youth triathlons are structured to be short enough that 99% of kids will complete the race with no real issues. Many kids show up and do very well having never trained specifically for triathlon.
But like most things in life a little preparation can make a huge difference. With some focused training your child will have a better time and be more confident, have a higher chance of success and maybe even fall in love with triathlon. We have seen that with our kids, the most impactful preparation was expectation management, when they had a good idea of what to expect during the race, they felt comfortable and preformed awesome with their own natural abilities.
Preparing for the Swim
For most first time triathletes, the swim section of the race can be the biggest hurdle to overcome. It’s probably a good idea to make sure your child has the basic water confidence and swimming skills before starting any swim training.
Visit is my child ready for triathlon if you have any questions. For swim training we recommend having them get in the pool at least five times before the triathlon. Have them practice jumping in and doing a few swims across the pool, working on their swim stroke. It is important to train like they will race. That means wear goggles and a swim cap. A swim cap can be a unique experience if you are not use to it. We recommend the font crawl(freestyle) as it is the most common triathlon swimming style but just getting from point A to B is the goal and even dog paddle will work. Do multiple repetitions of the race distance in each pool session. For instance, if the swim section of the race is 50 meters, a pool practice session might be to swim 50 meters 4 times with a 2-5 minute break in between swims. Many youth races are in swimming pools but if the race will be in a lake, find a lake and practice swimming along the beach to get the feel of swimming in open water, especially if your child has never been in open water before (the mud in the toes can be a jolting experience).
Preparing for the Bike
The bike section is the one that will be the easiest for most kids, but the key will be getting them used to riding on a course. Most kid/youth race distances are very doable for even the untrained child. Training for the bike section is simple. First and foremost, kids need to wear a helmet, anytime and every-time they are on the bike. To train, go with your child on some practice rides. Talk with them about pacing themselves, teaching them how to save enough energy to ride the entire race rather than start fast and then struggle at the end. Practice making turns and riding in a straight line. Discuss about how to keep a safe distance from other riders and how to pass slower riders on the left.
Preparing for the Run
As with the bike section this is usually a part of the race that comes naturally to most children. To start training, have them run the race distance to show them that they will be able to finish. Most youth races are a mile or less. Confidence is key. Talk with them about pacing and running a steady race. Don’t overtrain for the run. We have found that adult style training of repetitive long runs does not work for young athletes. Training needs to be fun. If they are playing other sports, chances are they are running enough to do well in their first triathlon.
Preparing for the Transition
This is by far the most important section to practice. Transitions are the section of the race when a triathlete switches from the swim to the bike, or from the bike to the run. Transitions are a key part of triathlon. The transition section can be the most stressful for young athletes. Putting socks and shoes on wet feet is not something that comes naturally. Have them practice jumping out of the pool, running to their towel and gear, taking off their googles and swim cap, putting on socks, shoes, shirt, helmet, and then riding around on their bike while still wet. See the gear section below for a discussion of gear to make transition easier. Transition is a unique skill of triathlon that young athletes will need to practice, probably multiple times, before they are comfortable switching between sections of the race.
For a more in depth look at youth triathlon training including training plans you can visit the Next Generation Triathlon Training Section.
Additionally, finding a team and coach may be a great and fun way to train and prepare. Youth triathlon teams have grown exponentially over the past few years and chances are there is one near you. Many teams and coaches will let new triathletes have a trial period to see if they like it. Teams provide a supportive atmosphere where youth can get the support they need to be highly successful. We found that often kids learn best by watching other kids, and youth triathlon teams provide the perfect atmosphere for that type of learning. If you need help finding a triathlon team our Team Section can help.
The next section will cover what things your child needs in order to race their first triathlon.
Gear and Equipment
Like any new sport or endeavor it is tempting to go out and buy the latest and greatest gear. With youth triathlon the key is to keep gear and equipment as simple as possible. Sure the latest and greatest carbon fiber bike would be awesome but it probably won’t make a real difference for their first triathlon.
Gear for the Swim
Goggles
Goggles are highly recommended for the swim section. Nothing fancy is required, just regular swim goggles. Remember to try them out before the race. Your athlete should be comfortable swimming in their goggles prior to race day.
Swim Cap
The swim cap will often be provided by the race and is usually a bright color with a different colors for each age division. Most races require young racers wear the cap during the swim for safety reasons. Because many first time triathletes are not used to the cap, we highly recommend spending a little time swimming during training in a swim cap or at least learning how to pull it off after the athlete exits the water before race day.
Swimsuit
Swimsuit choice is important for the first triathlon. Most first timers usually choose to race in a traditional swimsuit or swim jammers not a tri-suit. Your athlete is going to have to bike and run in their choice of swim attire, so make sure their choice reflects athletic activity. For boys, that means choosing either swim trunks or jammers that fit in the waist and are not too long. For girls, choose a one pice swim suit that fits and is free from decorative additions.
Towels
We recommend two towels for the first time triathlete. One to lay their shoes, shirt, and other gear on in the transition area. The other towel should be a small to medium size towel that the athlete will use to dry off with before transitioning to the bike.
Gear for the Bike
Helmet
A bike helmet is required at triathlon. It is important to have a helmet that fits properly, is in good condition, and that your child can put on and take off by themselves.
Bike
Any bike that your young athlete is used to riding will work as long it is in working condition. It has to have working breaks and should be free of any sharp edges. While it is not necessary to go out and buy a special bike specifically for triathlon, it is a good idea to have a bike that really fits your child. Our recommendation, visit a local bike shop, not a big box store. In our experience local bike shops will actually take the time to make sure you know what size bike your child needs, they can help pick a bike that will provide the perfect balance for both current fit and future growth. If your child finds they love triathlon and wants to keep racing, then upgrading their bike to a more triathlon specific bike is one of the easiest ways to make them more competitive.
Shoes
When you get on the bike after swimming, shoes are needed. Putting on shoes and socks while your feet are still wet can be really hard, even with practice (see the transition section above). Two popular options that can make this easier are:
The Water Shoe
Slip on “water shoes” as they are commonly known are easy to put on, even when wet. They don’t require socks and many children are used to wearing them already. There are many brands and styles to choose from. We recommend choosing a style that offers a good rubber sole that lets the athlete wear the water shoe for both the bike and the run. Some of the more popular water shoes include:
Lock Laces
If your child is going to wear a traditional shoe, we highly recommend outfitting the shoe with “lock laces”. Lock laces turn ordinary shoes into slip on shoes. This makes transition much easier. It is always painful to watch a young triathlete struggle to ties their shoes during transition. While most races have someone to help in transition, things can get busy and having lock laces can ensure your child gets their shoes on correctly. Many experienced young triathletes recommend the below product.
Lock Laces
We highly recommended this product!!
Shirt
Many athletes will want to put on a shirt for the bike and run section. Any well fitting t-shirt will do. Some athletes, especially in warmer weather triathlons will choose to just wear their swim gear and not bother with a shirt. If your child wishes to choose this option, make sure they have a race belt to attach their race number to.
Gear for the Run
As discussed above, most youth athletes will wear the same shoes on the bike and the run. It just makes things easier.
Optional Gear
While a young triathlete really only needs the basics to complete their first triathlon, there are some other items that can make racing easier.
Race Belt
A race belt allows your child to wear their race number without having to pin it on a piece of clothing. A race belt makes transition much easier for many racers who choose to keep their swim attire on for the rest of the race. They simply just buckle the race belt and are ready to go. There are many brands of race belts to choose from, we recommend the Azarxis Triathlon Race Belt as we have found it fits most youth triathletes.
Flip Flops or Sandals
It’ a good idea to have a pair of sandals or flip flops for your child to wear prior to the race after setting up their gear in transition.
Want to make sure you have everything you need on race day. Download our free Youth Triathlon Race Day Checklist to make sure you don’t forget anything.
What to Expect on Race Day
Race day is here! Best recommendation for a first time triathlete, arrive early. Most races will want you to check-in well before the race starts. Each race will have a set schedule of events, usually listed in the race information packet or on the race website.
Speaking of race packets, most races have you pick up the race packet a a couple days before the race with the majority having the option of waiting until race day for youth races. This race packet usually contains things like your race number, timing chip, swim cap, and any race swag.
When you check in on race day the race staff / volunteers will guide you and make sure you are ready to go. They will check to make sure your athlete has a helmet and make sure things like the breaks work on the bike. The race staff might body mark the athlete with their race number and age (they will use a marker to write on the athletes arm and leg). Some races provide temporary race tattoos which you should put on early enough in case there are any issues. The race staff will direct you to transition and guide you on setting up your gear.
Most races allow one parent to help get the young athlete get things set up in the transition area prior to the race. Help your child place their bike in rack, layout their gear, and spend time figuring out the key areas of transition – the entry and exit gates. Go over how to walk the bike in, where the bike is to be left after the ride and the direction they will leave transition so your athlete knows where to go and what to do. The transition area before the race is a great place to meet other young triathletes and their families. Some of our best triathlon friendships have been made setting up our bikes in transition.
Most races do not allow for a parent in the transition area during the race, but check with the race staff prior to the race to see what your particular race will allow.
There is usually a race official and loudspeaker that lets racers know how much time is left before the start. There will be some short announcements and then it is time for the athletes to line up for the swim. Swim waves are done by age group usually the oldest go first. You can usually watch and follow your athlete from the swim to transition area and watch them get on the bike.
Cheer you’re racer on! We recommend staying near transition and the finish line so you can verbally support your athlete as they come in between sections. Most races will have staff that will guide your child throughout the course.
Each race will have special instructions unique to that race. It is important to check the race website prior to race day to ensure you don’t miss out on critical information.
After the Race
No matter how the race went, it is time to celebrate. Your child is a triathlete and that is an incredible accomplishment. Stay for the award ceremony if there is one. Support the other young athletes. Hopefully your child will be hooked and this will be the first race in a lifelong pursuit of triathlon.
We hope the above guide helps to make your child’s first triathlon a memorable and enjoyable experience.
The future of triathlon starts with one child at a time.
If you have any questions or comments we would love to hear from you. Contact Us
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