Racing a triathlon in the rain?
Not what you planned but you can be prepared for a rainy race day.

In case you haven't read the "Our Story" page, I'm Brooke. A wife. A mom. A professional. A dog mom. A daughter. A friend. And a Triathlete. 

So far, I’ve completed 44 triathlon races, including 2 IRONMAN distance and 8 - 70.3 distance races. Surprisingly, only two of those have been in the rain. The first one was a chilly and drizzly day. Not terrible but not my ideal “sunny and warm” race day. The second “bad weather” race was…. really bad. Made up for all the other “great weather races'' I've had so far.  Ironman 70.3 Jones Beach, New York in September 2023 was held in a Nor’Easter. It was intense. The race was not canceled and they only made the call to reduce the length of the swim about 20 minutes before race start. It was a miserably windy, cold and sideways rainy day. (And to the weather gods, I’ve had my dose of insane rain and wind, you can leave me alone now).

Doing a triathlon in the rain is likely not how you envisioned your race day… I hear ya’. Yet, here we are, trying to accept something that is out of our control. 

Knowing you’ve got a rainy race day ahead of you, I‘ve pulled together some tips for racing a triathlon in the rain that I hope helps get you through your upcoming race. Based on my triathlon racing experience, this should answer two questions for you: 

a)  What gear do I need and how should I prepare for a rainy race day?
b)  How do I get in the right mindset to take it on and do my best?

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A: Proper gear & preparation for a rainy triathlon:

• Transition
• Large trash bag - I always keep one in my accessory bag anyways, just because I have often showed up race morning to a very dewy, sticky grass. In the case of rain, you’ll want to use the trash bag to store all your stuff inside. 
• Bike shoes in the front (with socks inside), with helmet on top and sunglasses inside. I like my helmet inside so it stays dry as long as possible, so I can avoid the drips into my eyes. 
• Running shoes in back, with extra pair of socks inside. Hat or visor on top. Put your race belt with gu and bib on the side (I like it on the side so I can grab and run with it out of transition). 
• Racing without socks is definitely a thing, so that's probably the best route on a rainy day. However, if you’ve never tried it before, I wouldn’t do it on race day.
  
  

• Swim: 
• Clear goggles for sighting. If you usually use tinted goggles, it might be too dark to see the buoys. Keeping a back-up pair of clear goggles is good to have on hand for dreary days.
• Socks - I’ve snagged cheap throw away socks from CVS the day before a race when I’ve noticed the swim start area is rough. Not only did they help keep my feet warm, but I was protected from some rough surfaces. I’ve been at multiple races where the swim start was covered in “burs”, these spiky things that poke and stick to EVERYTHING! Is this just an East Coast thing?
  
  
• Bike:
• Sunglasses - just like with goggles, I prefer wearing clear sunglasses for a gloomy day to protect my eyes from the stinging raindrops (it can hurt at 18+ mph). You can also use some anti-fog spray or baby shampoo on the lens to try to prevent them from fogging. Hard to say if that trick really works. 
• Note: With sunglasses, your field of vision will get blurry at times, and it’s frustrating. Because of this, some cyclists prefer to go sunglass-free. 
• Towel - some people like to use a small towel to dry off their face and arms after the swim. Bring a second towel to keep dry (inside the trash bag), to dry off your face and arms after the bike. It likely won’t “dry” you, but might give you a few seconds of satisfaction before starting the run. 
• Don’t inflate your tires to max pressure. 
• Covering your bike - I’ve seen people cover their bike in a variety of ways. Because I will be wet when getting on my bike, the extra step of taking the covering off does not appeal to me. However, if covering the handlebars to keep them dry brings you peace of mind, then go for it. 
• Extra layer - Whatever you chose to throw on as an extra layer for warmth, just know it’ll be hard as hell to get it on when wet. I easily get cold, and then it messes with my mind, so I always opt to take the extra seconds in T1 to get on another layer. Some people like arm warmers which is a good option. For me, bike jerseys are the best option because they zip up versus over the head. Plus, you get the extra storage of the rear pockets. It was so cold and windy in Jones Beach that I opted to throw on a long sleeve (dri-fit) shirt, plus a bike jersey. I was still chilly at times, but it ended up being the perfect combo for the run.   
• Keep your eyes on the road ahead. Look for slippery areas, like manhole covers, drain grates, and even the white/yellow line painted on the road. Always give other riders a wide berth and announce (louder) you are passing on the left. 
• If most of your training is on the trainer, make sure you do get some long rides outside. This is where bike handling skills come into play. It’s important to know how it feels to be tired on the bike (without the support of the trainer). Also, reaching for your water bottles and fuel sources is a practiced skill. Make sure you do this many, many times. 

• Run:
• Dry socks for the run. They might get wet five minutes after you start, but for those five minutes, you will LOVE having dry feet.
• Hat or visor for the run to keep rain out of your eyes. If it’s super windy, the hat might fly off, so just be mindful. 
• Hand warmers - depending on the level of cold you get, it might be helpful to have a pair of hand warmers you can grab before starting the run to get feeling back to your hands. You can easily toss them as soon as you are moving and warmed up. It won’t take long. ;)
• Just run! Once you get off the bike, your safety goes up immensely, so go back to focusing on how much fun doing a triathlon is.
  
  
• Finish Line:
• Of course you made it! Smile and celebrate your accomplishment under harder than normal circumstances….and…
• Get into dry clothes as fast as you can! Before the race, ask your family or friends who are spectating to have some dry clothes for you at the finish line. Sometimes, the finish line is not near transition, so it’s best to be prepared in this respect. Otherwise, make sure you pack some dry clothes in your bag so you can quickly change. 
• Dump ALL of your wet gear in the trash bag you used for transition and it’s an easy carry to your car.

B: Get in the right mindset to take it on and do your best

• Find your mantra for this race. Repeat your mantra over and over and over. I tend to reuse the same mantras but for bad weather races where “time” is secondary to “safety”, I find a new mantra to work better. 
• Make smart decisions. Keep your eyes on the road ahead. It’s ok to come out of aero if you feel safer. If there’s a curve coming up, take it slower and don’t lean (if possible). Because of the incredible wind and rain, I’ve never been so terrified when cycling as I was in Jones Beach. I was incredibly uncomfortable but made the choice to continue so I had to find my peace. I reminded myself over and over and over that I will make smart decisions which will keep me safe. Knowing I had that control, gave me some peace of mind.
• Trust your training - You’ve put in the time and effort. You will do great.
• Take your time. It’s ok to be more mindful of your cycling. You might go a tad slower but you are being smart. Smart is safe, so you can race again.

I’ve learned a lot over the years, so I sincerely hope this article gave you some reassurance and tips for racing a triathlon in the rain. A rainy race day is no fun for anyone, but once you’ve crossed the finish line, you can celebrate how you overcame the toughest obstacles for this win.

*Celebrating these life wins is exactly why I started this triathlon clothing shop. It brings such joy, knowing you are here to find solutions. Thank you for sharing your time with me and GOOD LUCK :) 

- Brooke