How to do the triathlon relay: 10 tips for racing triathlon as a team

While the name might remind you of sports day at school (don’t drop the baton!), racing a triathlon relay comes in a couple of different formats. There’s a lot to know when it comes to triathlon relay racing, here are our top tips to ace your next team relay…

There are a few different kinds of relay racing for triathlon. On the one hand, you have the mixed relay, which is the type you might have seen professional athletes racing, for example at the Olympic Games, where each athlete must complete a shortened version of each triathlon leg (so everyone in the team swims, bikes, and runs).

More common in age-group racing is a team relay, where each member of the team takes one or two disciplines each. So a team of two might see one member swim and bike before handing over to the other team member for the run (for example). Or if you have three athletes, each of you will take one discipline each.

I’ve got a bit of a soft spot for a relay and have done quite a few in my time. It’s been a fun way to race as a team with the rest of the team on 220 Triathlon when we’re at events.

I’ve also done a few with my other half, Gavin, who is a much stronger cyclist than me – that way he gets to enjoy the weekends we spend at races too (though we often joke that my day ends up being swim, brunch, run!).

There are many benefits to a relay. It allows you to involve friends who might not have the skills or stamina to take on all three legs – or to keep people ‘in’ the sport who are sidelined from one discipline through injury.

Relays are also a good way to get involved in triathlon if you are nervous or worried you might feel overwhelmed by having to do the whole thing. It gives you a chance to learn the ropes without having to be on point at all times!

Relays also bring in the team element though, which can make the experience less isolating and more fun, especially over long-distance events such as 70.3s.

Having folk cheering who are invested in the race can make it feel much more fun (and motivating, when they scream at you to do well in ‘your’ part!).

Ten ways to master triathlon relay racing

1. Decide on a goal as a team. Do you want to achieve a fast time? Or just have fun? Are you all wanting to work to your strengths, or are you keen to take on a discipline you are less confident in to really focus on improving, without the pressure of the full race weighing on you? Agreeing on these goals as a team can make sure you all have an enjoyable experience.

2. Decide on a race as a team! This might sound obvious, but if your swimmer is petrified of sea swimming while your cyclist and runner are relishing the idea of sea air in their lungs, it might not make for the most harmonious of days out. Each member of the team needs to be excited and motivated to race, otherwise, you risk resentment or – worse case scenario – one of your team pulling out ahead of the event.

3. Discuss your budget. Again, seemingly obvious but if your team decide to travel to a race, the costs can mount up so discuss costs when looking at a race to enter, especially if it’s one overseas. It’s worth looking how much the race charges as well and making sure every member of your team feels they’re getting value for money. Looking at smaller or non-branded races can help if you’re on a budget. For example, the iconic Outlaw Half in Nottingham charges £145/person for a two-person team or £96.67/person for a three-person team (plus processing fee).

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4. Decide on a distance that works for everyone and make sure you all train specifically for that discipline. There are two routes here and it all comes back to goals. Do you want to achieve a fast time? Then pick triathlon distances that are tried and tested by your teammates. If it’s more about gaining experience, you might want to push yourself in your chosen discipline and see it as an opportunity to go beyond what you might achieve in a solo race with three sports to contend with.

5. Make sure you’re clear on the ‘baton’ you will be using. In bigger or longer races it will likely be the timing chip so think about how you will swap it over (and make sure you don’t forget and send a team-mate off without it!). The athlete finishing a leg will likely be fatigued and may find it more difficult to bend down and undo it (especially if still wearing an inflexible wetsuit) so do them a favour and do it for them. In smaller/shorter races or duathlons, a bib or race number may be used instead of a timing chip.

6. Read the race manual! Make sure all your team are clear on where the handover areas will be. Sometimes you’ll hand the ‘baton’ over in transition, but in other races where the organisers will be keen to minimise the number of people entering/exiting transition areas, there may be a relay team handover point just outside the transition point. Make sure you know where it is, are ready for your incoming athlete, and don’t create added stress by leaving someone hanging.

7. Get the right gear. One of the great things about a relay (depending on how many legs you are doing) is that you don’t necessarily have to wear a tri-suit and can instead wear the swim, bike or run kit you find most comfortable for your section without worrying about the rest. Just bear in mind you will still be subject to the race rules for the discipline in question – so you won’t be able to swim without a wetsuit, for example, if water temperatures decree them non-optional.

8. Get your timings down. This usually goes awry between bike and run, where a cyclist can have a much shorter ride time than expected and the runner isn’t ready for them, or if they take much longer and the runner ends up hanging around getting cold and stressed! Practise the distance in training and let your team-mates know what to expect. We’re usually a little faster on race day than in training too, so remember to take into account the adrenaline-effect!

9. Practise your discipline and nutrition at the time of day you will actually be racing. We all have preferences in training – I’m a real earlybird, so know that if I’ll be running in a race later in the day (for example) I’ll need to get used to performing at that time as well as having the right fuel on board. Eat too little and you could hit the wall, eat too much and you’ll likely be uncomfortable. Make sure all your team are happy with any nutrition offered on the course, too.

10. Find out what the finish line rules are. Once you’re all done, you’ll want to be at the finish to celebrate together and cheer your runner in. Some races will have an area where relay athletes can join their runner on the finish chute and cross the line together – others will only allow the runner to cross, but will have an area at the end where you can all meet up and get that team-celebration photo. Finally, go and raise a glass (or a slice of pizza) together. Team racing is all about the camaraderie!

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