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The Triathlete Blueprint Newsletter #100-100 Triathlon Tips
- Yan Busset
- Mar 29
- 14 min read
Updated: Mar 30
Read time: 10min.
By Coach Yan Busset
This one is a bit special. It’s the 100th article of my weekly blog series.
100 weeks of sharing tips to help you improve your triathlon training.
So to mark the occasion, I’ve done two things: first, I’ve gathered 100 tips to guide you through swimming, biking, and running smarter.
SWIMMING
Never compromise on your stroke length. No matter your speed, always reach forward and finish out the back.
To swim faster, you need to increase your frequency, no way around that, but without sacrificing stroke length. Don’t hesitate to include high-speed swim sets to work on your top end speed.
Practice the "semi-catch-up" stroke. Avoid slowing down too much between each arm stroke, so you don’t lose momentum, but don’t turn it into a windmill either. Keep one arm extended forward to maintain a good hydrodynamic position, and begin the catch phase as soon as the other arm reaches your head. It’s the ideal compromise for efficiency and energy savings.
Stop trying to draw an S with your underwater stroke. Keep it simple—grip it and rip it in a straight "I" shape, directly toward your feet.
Don’t neglect your streamline position after each push-off or turn. It’s an opportunity to reinforce your basic swimming posture. Be tight, narrow, and keep your body engaged. A clean streamline improves your overall body alignment in the water.
Using video analysis of your swim technique is the best way to fast-track your progress.
If you feel breathless, sometimes it's because you're not exhaling enough, not because you don’t have enough air.
Your head is your rudder. Its position will affect your whole body. It has only two positions: neutral and turned for breathing. Don’t lift it or lean it sideways.
Mobility is key. Each degree you gain out of the water will give you massive benefits in your swim technique and injury prevention.
To improve your kick technique, using short fins can help a lot. If you let the fin guide the movement, it helps you understand the motion better and also improves your ankle flexibility.
Swim toys are great to target specifics and bring variety to pool training.
Mix different strokes in your training. Swimming freestyle, backstroke, breaststroke, and butterfly breaks monotony, improves your feel for water, and works opposing muscle groups—especially with backstroke—which helps reduce the risk of injuries.
Learn how to do flip turns. It’s something often overlooked, but it’s very valuable because it makes your intervals more continuous, with less pause, and much closer to what we experience in open water. It also works your lung capacity because you need to hold your breath more. And let’s be honest, it also boosts your swimming pool street cred, because it just looks cool.
Use a front snorkel. It lets you focus on your technique and alignment without worrying about breathing. Using it during your warm-up slightly strengthens your breathing too, and once you remove it, you’ll feel more comfortable. It’s ideal for drills where all your attention should be on form.
Swimming technique can feel overwhelming, like a complex watch mechanism. But if you take one element at a time, like you should, it will help you fix it.
Frequency matters more than duration. It’s better to swim four times 30 minutes a week than once for 2 hours. It helps build your feel for the water.
Don’t underestimate the swim because it’s the shortest. It’s where triathlon begins, and a poor swim ruins the rest of your day, and you don’t want to leave energy there that you won’t have later for the bike and run. So higher swim volume indirectly helps you bike and run faster too.
Practice swimming in a pack. Drafting is legal in the swim and saves a lot of energy. Up to 7s/100m!
In racing, your legs should balance you, not propel you. 90–95% of propulsion comes from the arms.
Train time to time with your race gear: goggles, suit, wetsuit, test everything. Wetsuit can change your position and feel for water.
Don’t underestimate the importance of a high-quality wetsuit. A more flexible suit helps you save energy, stay higher in the water, and leaves you fresher for the bike and run.
To fully adjust your wetsuit, once you put it on, before you start your swim, let a lot of water inside. It will help it settle and fit the right way. Then step out of the water to drain the excess before starting your swim. You'll feel the difference—a properly adjusted wetsuit is way more enjoyable to swim in.
Get into open water as soon and as often as you can. Triathlon is in open water, not a pool. It’s a different game.
Swim with a group in open water. It’s safer, more realistic for race conditions, and much more fun. Fun helps to keep consistency in training.
If you’re nervous about open water, the only way to overcome that is to go back into it. Confront it, face your fear to conquer it.
For safety and visibility in open water swim training, use a swim safety buoy.
Practice orientation. A trick to swim straighter in open water: do 10 strokes with your eyes closed, stop, and check where you drifted. Adjust and repeat. Little by little, you’ll get better at it.
It’s useless to be the fastest swimmer in the crowd if you swim twice the distance. Poor navigation adds distance. Work on your navigation skills, learn to sight efficiently and swim straight from point A to point B.
Practice turning around buoys in open water. These tight turns are often where your speed drops and where you can lose time. Learn how to navigate them smoothly and reaccelerate efficiently after passing the buoy.
Use every open water swim session as an opportunity to practice taking off your wetsuit fast. You don’t want to improvise on race day, and you can gain a lot of time by making this automatic.
To reduce swim start anxiety and thermic shock, make sure you warm up well before the race. The shorter the race, the longer the warm-up should be.
Breathing every 3 strokes might lead to oxygen deficit in longer intervals and races. Opt for breathing every 2 strokes. Still, practice breathing on both sides to maintain stroke symmetry and develop navigation skills.
Practice sighting in open water with “crocodile eyes”, just high enough to see. Know your course well so you don't spend time looking for your next landmark.
CYCLING
Don’t be intimidated by all the shiny bikes you see in the transition area. That shouldn’t stop you from doing your first triathlon. We all started with the bike we had at the time, whether it was a MTB, a hybrid, or a roadie. What matters is getting started and experiencing what triathlon is about. If you love it, you can always upgrade later. But don’t let it hold you back.
There’s no point in spending thousands on a triathlon or road bike if your position isn’t optimized. A professional bike fit is crucial to find the right balance between comfort, power transfer, and aerodynamics. It also helps prevent injuries.
The most aerodynamic bike position is not the most extreme. It is the one you can actually hold for the whole bike leg. If your position is too aggressive and you have to come out of it after a few kilometers, you will end up riding upright like a touring cyclist catching wind.
A triathlon bike is worth it for longer distances. Not just because of aerodynamics, but because of the geometry. You can’t just slap aero bars on a road bike and expect to hold a good position for hours.
Use short crank arms if you struggle to stay in aero comfortably. It opens your hip angle and helps you stay aero longer.
Your outfit matters more than your wheels. A tight-fitting trisuit without wrinkles is a bigger aerodynamic gain than deep wheels. Then comes the aero helmet. So rethink your investment priority if your goal is to buy speed. Then the frame.
The most important aerodynamic gain doesn’t come from your bike frame. It comes from your body. Get your body position right first.
Use long, wide arm pads in your aero position. The more surface area your forearms rest on, the more comfortable and stable you’ll be for long rides.
Don’t try to copy the cadence of the pros. They produce a lot more watts, and cadence is closely linked to power output. Age-group athletes often lose efficiency by spinning too fast.
To produce watts, it’s all about the mix between cadence and torque. One key difference with running is that on the bike, your limiter is often your strength more than your cardio. That strength is built in the gym and through low-cadence, big gear sessions. That’s what helps you push serious watts.
Hyper-velocity sessions: Earlier we talked about how producing watts is a mix between cadence and torque. That’s why you need to polarize your training and work both ends of the spectrum. While low cadence, big gear work builds torque and strength, hyper-velocity drills-spinning at very high cadence-help improve neuromuscular reactivity and smooth out your pedal stroke. It's not about racing at super high cadence, but training your legs to be faster, more efficient, and more economical.
Single-leg drills: Include this exercise in your warm-up by unclipping one foot and pedaling with the other. It helps work on your pulling motion and improves the smoothness of your pedal stroke.
Avoid using ERG mode during indoor rides: Train yourself to control cadence and power manually. ERG mode can put you on autopilot and doesn’t teach you how to pace in real-world conditions.
Learn to handle your bike. Many triathletes have strong engines but poor control. Find a parking lot or quiet bike path and practice cornering, braking, and balance. It will save you energy, stress, and keep you safe on race day.
Group rides are great, but they require experience and common sense. If you're new to it, keep a safe distance from the wheel in front of you so you have time to react in case of an emergency. As your confidence grows, you’ll naturally ride closer. In a group, anticipation is everything-point out obstacles, signal turns, and always look far ahead. Good communication and predictable behavior make the ride safer and more enjoyable for everyone.
To improve your bike handling and lower the risk of crashing, always look at the exit of the turn, your bike will follow your eyes. Never stare at the danger. In a tricky situation, don’t panic or imagine the fall before it happens. You’re not on the ground until you are. Trust the centripetal force, it’s working to keep the bike upright. You can still recover until the very last moment. Keep calm, stay committed, and the bike will help you.
Respect road etiquette: Share the road by being aware of your surroundings and your limits. Even during intense training, staying courteous helps keep everyone safe and reduces tension with other road users.
If you feel knee pain, it’s not always the saddle position. Check your cleat position. Moving it further back toward mid-foot can reduce pressure on the knee and create a more natural pedal stroke.
Choose triathlon-specific shoes even for long distance. They drain better when your feet are wet from the swim, keep them cool, and the velcro strap is often more aero than boa dials.
If you ride a lot indoors, avoid looking down at your screen the whole time. Keep your head in a neutral position, or you’ll have serious neck pain when you get back outdoors.
Sweat can silently destroy your bike. Indoors, protect your frame, bolts, headset, and bar tape. Never leave a soaked towel draped over your bike.
Always clean your chain before applying new lube. A dirty chain with lube on top is just grinding paste. A clean drivetrain can save you up to 13 watts and extend component life.
If you don’t have a power meter and want to take training seriously, it might be one of the best investments you can make. It gives you measurable, quantifiable data-without it, training is like going to the gym and lifting weights without knowing how much you’re lifting. Progress becomes guesswork.
Be careful with classic 20-minute FTP tests—they often tend to overestimate your actual threshold. There’s no point in having a huge FTP if you don’t have the aerobic durability to back it up over long rides. Otherwise, you just become an athlete who’s good for 20 minutes. Always remember your race goals: if you’re training for a 90k or 180k triathlon bike leg, it’s not about a big FTP number, it’s about how high a percentage of your FTP you can hold for a long time. So don’t chase a vanity FTP—make sure your threshold is real and race-specific.
Smooth out your effort and avoid spikes above your anaerobic threshold, especially in long-distance races. Every time you cross that threshold, you produce lactate, and your body will prioritize clearing it instead of burning fat. That means you shift away from energy-saving mode. Think of the bike leg like a limited supply of matches—you only have so many to burn. Talk to your coach to define the right pacing strategy and avoid wasting your matches before the run.
Don’t chase speed on fast sections. It’s inefficient. Save your effort for hills and rolling terrain. That’s where you can make a real difference.
Bike pacing is everything. Resist the urge to hammer the bike leg just because you’re excited or trying to catch up. You still have a run to do. Bike to run. Remember that.
Plan your race-day nutrition. Triathlon is a swim, bike, run, and eating competition—and most of the nutrition intake happens on the bike. The bike is where it’s easiest to take in calories, especially more complex carbs. Be systematic. Use a timer if you tend to forget.
Instead of carrying individual gels, empty them all into a bottle with a bit of water. You’ll save time, reduce trash, and avoid hazardous moves like opening gels at speed.
Put a sticker on your stem with the race aid station kilometers. You’ll pace your bottle usage better and avoid surprises.
Fast transitions: Practice leaving your shoes clipped onto the pedals and putting them on while riding. To master this technique, start indoors on the trainer for a safe environment. Every session becomes a chance to make this move automatic for race day.
Know how to fix a flat and basic mechanical issues. Don’t rely on luck on race day. Practice tire changes, chain fixes, and quick adjustments. Don’t let a mechanical take you away from that finisher medal.
No new things on race day. No new gear, no new position, no new nutrition. Stick only with what has been tested and proven in training. Race day is for execution, not experimentation.
RUNNING
To run with good form, don’t look down at your feet. Lift your head, look far ahead, and run tall and proud. This is your foundation for solid running technique.
Your arms control your stride. When your pace drops in training or racing, re-engage your arms. Pumping them more actively can help reset your rhythm and find your momentum again.
A treadmill trick to avoid overstriding: run near the front edge. It naturally forces your stride to stay compact.
Ground contact time is a hidden limiter. Triathletes often hammer the ground like they hammer the pedals. But running isn't about smashing the pavement—it's about efficiency. If you stay too long on the ground, you lose energy. Think light and reactive. Imagine running on eggshells. Quick ground contact improves efficiency.
Don’t bounce too much. Excessive vertical oscillation wastes energy. Try to keep your hips stable and limit up-and-down movement, especially on long distances.
To go fast, you need to be relaxed. If your shoulders or jaw are tense, your running will be less efficient. Relaxation brings speed.
Your footstrike matters less than where your foot lands. Whether you land on your heel, midfoot, or forefoot, make sure your foot lands under your body, not way out in front.
Use gravity to your advantage. A slight lean forward from the ankles (not from the waist) helps you fall into the stride and maintain forward momentum.
Be careful when you introduce new shoes. Most injuries happen during changes. Break them in gradually, starting with warm-ups. Resist the temptation to go for a long run on day one.
Don’t do drills just to do drills. Know why you’re doing each drill. Form drills need purpose and focus. Otherwise, you’re just flapping your legs around.
Vary your running shoes like you’d choose different golf clubs. Use stable shoes for long runs, light ones for track, and grippy ones for trails. Right shoe, right purpose.
Elastic laces help more than just in transition. On long runs, your feet swell, and elastic laces adapt and stay comfortable.
Running is a plyometric sport. Add some plyometric drills to your strength sessions, like rope skipping. It’s simple, fun, and builds reactive feet.
Sitting is a silent killer. It kills your run too. Most of us sit too long at work. This kills hip mobility and posture. Get up every 20 minutes, move around, or try working standing up. This helps your running more than you think.
Strength is the real limiter at the end of a long-distance triathlon run. If your legs can’t hold your body up anymore, it’s not about endurance. Strength training is essential.
Train your run nutrition. It’s harder to eat on the run than on the bike. Try it in training. Know what sits well in your stomach and at what effort level.
Learn to run on tired legs. Include bike-to-run bricks and fatigue-focused sessions. For example, push big gears on the bike to fatigue your legs, then run right after. It’s tough, but it builds race-day readiness.
Hill reps are your friend. They build strength and power. Just keep good form and don’t push max effort every time. Hills are strength work in disguise.
In long distances, don’t start the run like you’re flying. At the beginning, you might feel great because you changed position after the bike. Hold back. The real run starts later.
Transitions matter. It’s easier to gain 1 minute on your transition than it is to gain it on your 5k run, which could take months of training. So practice it. Be systematic, organized, and clear-headed. For a good transition, don’t mix rush with speed.
If it’s hot, slow down. Heat increases heart rate and distorts perceived effort.
There’s a sweet spot in run volume. Most injuries happen either when you run too little or too much. Find the right balance where your body adapts without breaking down.
Long runs build endurance, but finish them with a few strides. Running fast at the end teaches your body to maintain form and range of motion under fatigue.
Don’t compare yourself to pure runners. You’re a triathlete. Your endurance comes from all three sports. A long swim or ride also builds your aerobic base. Don’t copy runner plans blindly.
Don’t let little dark moments in the race surprise you. They’re normal. Everyone hits low points, especially in long-distance. Slow down, eat something, and wait it out. The light comes back.
Don’t chase people at the start of the run. Run your own pace. They might blow up. Trust your strategy.
If you get injured, aqua jogging can be a solid alternative. It mimics the movement of running without the impact and helps you keep fitness.
Break the run into mental segments. Go aid station to aid station. Small victories keep you moving forward.
Mobility work is great for muscle activation before a track session warm-up. Don’t skip it—just a few dynamic moves can help prepare your body for quality running.
On race day, like for the bike, don’t try anything new—no new shoes, no new socks, no new gels. Stick to what you’ve tested.
Be aware of heat and friction. Choose shoes that allow for a little extra room on long runs, ideally one size or half size bigger, or with enough toe box room, and manage moisture to prevent blisters.
Be smart with barefoot running. For sprints or super short races, it might work—if you’ve tested it. Otherwise, wear socks on long runs. No socks on the run is only an option if you've trained for it and know your feet can handle it.
Mental strength is part of the run. You’ve already done a swim and a bike. Now it’s mind over matter. Smile, breathe, and take it one step at a time.
ONE MORE TIP
The last point, the one that will close this article, is that triathlon is not just a challenge, a bucket list item, it's more than that. Starting triathlon is often a great excuse to hack your lifestyle and live healthier because to be good at triathlon, you need to be a healthy athlete. In the beginning, you might wonder why you’re doing this sport, it’s tough and all. But after finishing your first triathlon, you’ll think, ‘Hey, I could have done this better, and that too.’ And then, you find yourself hooked. Triathlon is more than a sport; it becomes a lifestyle. That’s what happened to me over 30 years ago. I’ve always had a passion for this sport. My job didn’t kill the hobby; I’m really happy about that. My job is my passion, and my passion is my sport. And I hope you also fall in love with this sport. And if you haven’t tried it, go for it! Jump in—it’s the best sport in the world!
Whenever you’re ready, there are 2 ways I can help you:
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2. If you are looking for an online coaching service check here.
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