Most people preparing for a first half Ironman spend too much on the bike and not enough on the things that actually decide how their day goes. A 70.3 is 1.9km of swimming, 90km of riding and a 21.1km run, and the kit that matters is the kit that stops you losing time or falling apart in the third discipline.
This is what to buy, what to skip, and what most first-timers get wrong. It is written for Indian races, which changes some of the usual advice more than you might expect.
If you have not picked a race yet, the Next Lap triathlon calendar lists events across India by distance, city and date. Worth choosing your race before you buy anything, for reasons that become clear in the swim section.
The single most important rule
Nothing new on race day. Not the trisuit, not the goggles, not the gels, not the socks.
Everything on this list needs to have been used in training, ideally on a long day, before you wear it for six hours. A trisuit that feels fine in a shop can chafe raw by kilometre 60. A gel that tastes pleasant at rest can be unbearable at hour four. Buy early, test properly, and race in what you know.
That is also the argument for buying now rather than in race week.
The swim
Wetsuit, or not?
This is the decision worth getting right before you spend anything, because a wetsuit is the most expensive item on the list and in a lot of Indian races you will not be allowed to wear it.
Wetsuit rules are set by water temperature. Broadly, a wetsuit is mandatory below roughly 16C, optional through the middle range, and banned above roughly 24.5C for age-group athletes racing for a time. Indian open water in the months most races are held frequently sits above that line.
So before buying, check your specific race. Look at last year's water temperature and whether the swim was declared wetsuit legal. Race organisers usually announce it a few days out, but the historical figure tells you what to expect.
If your race is likely to be non-wetsuit, a swimskin is the legal alternative. It is a thin, non-buoyant suit worn over your trisuit that reduces drag without the flotation a wetsuit provides.
If your race is wetsuit legal, or you are travelling to a cooler one, the range runs from the Zone3 Activate-Flex as the accessible entry, through the 2XU P1 Propel and Zone3 Agile in the middle, to the 2XU P2 Propel and Zone3 Vanquish X at the top. Women's versions are available in the same collection.
For a first 70.3, the entry and middle options are plenty. The gains at the top end are in shoulder flexibility and buoyancy distribution, which matter most to strong swimmers going fast. A first-timer gets more from the fit being right than from the price being high.
Fit matters more than the model. A wetsuit that is loose at the neck lets water in and slows you down; one that is tight across the chest restricts breathing, which in open water is genuinely frightening. Try before you buy, and swim in it at least twice before race day.
Goggles, and why you need two pairs
Buy two pairs. This is not upselling, it is the single cheapest insurance on the list. A strap snapping in the start pen, or losing a lens in the washing machine of a mass start, ends your race before it begins. Carry a spare in your transition bag.
The other reason for two is light. An open water swim that starts in near darkness and finishes in full sun is common in Indian races, since most start early to avoid the heat.
| Conditions | Lens |
|---|---|
| Early start, low light, overcast | Clear or lightly tinted |
| Bright sun, open water, glare off the surface | Mirrored or dark tint |
| Changing light through the swim | Photochromic |
The Zone3 Attack is the straightforward open water choice, with a wide field of view that helps when you are sighting for a buoy. Swans make a deep range: the SR-3N and SW-41 are affordable enough to buy as a pair, the Ascender SR-81 PAF steps up on comfort and anti-fog treatment, and the Ascender SR-81PH is photochromic if you would rather not choose. Full range in swim goggles.
Whatever you buy, swim in them at least three or four times before the race. Goggles that leak slightly in a pool will leak badly in open water.
Swim cap
Your race will give you one, and you must wear it, because it is how the safety crew count heads. Buy your own anyway for training, and consider wearing it under the race cap for a better seal and to keep your goggle strap trapped between the two, where it cannot be knocked off. Zone3 and 2XU silicone caps both do the job.
What you wear for the whole race
This is the decision that affects you for six hours, and the one most first-timers under-think.
Trisuit or separates?
A trisuit is a one-piece you put on before the swim and wear through to the finish. No changing, no time lost, and a thin chamois that is designed to be swum in without soaking up water.
Separates, a tri top and tri shorts, are more flexible and easier to manage when nature calls on a long bike leg. They are also easier to buy if your torso length does not match standard one-piece sizing.
For a 70.3, most riders end up in a trisuit. The one thing to understand is that a tri chamois is not a cycling chamois. It is deliberately thin, because a thick pad holds water in the swim and becomes miserable on the run. If you are used to road cycling shorts, a trisuit will feel underpadded on the bike. That is correct, and it is why bike fit and saddle choice matter more in triathlon than raw padding.
Sleeved or sleeveless?
| Sleeved | Sleeveless | |
|---|---|---|
| Aerodynamics | Faster on the bike, measurably | Slower |
| Sun protection | Covers shoulders, useful in Indian sun | Exposed shoulders, needs sunscreen |
| Heat | Slightly warmer, though modern fabrics are good | Cooler feeling |
| Swim comfort | Some riders dislike the shoulder restriction | Full shoulder freedom |
For Indian racing the sun protection argument is stronger than the aero one. Six hours of exposed shoulders in October sun is a real problem, and sunscreen applied at 5am is largely gone by the run.
In stock: the 2XU Core Sleeveless and Core Sleeved as the accessible options, the Light Speed Front Zip and Aero Sleeved stepping up, and Zone3 Aquaflo+ and Activate+ as alternatives. Women's options include the 2XU Aero Sleeved and Zone3 Activate+.
If you prefer separates, the 2XU Aero Sleeved Tri Top or Zone3 Activate Tri Top pair with 2XU Aero 9 inch Tri Shorts.
Test it on a long ride and a run off the bike. Chafing points do not reveal themselves in an hour.
The bike leg
You do not need a TT bike
The most common expensive mistake in a first 70.3 is buying a time trial bike. They are fast, and they are also single-purpose, awkward to handle, and demand a position most first-timers cannot hold for 90km and then run off.
A road bike you are comfortable on will beat a TT bike you are not.
Clip-on aero bars: the sensible middle
If you want the aero position without committing to a TT bike, clip-on extensions bolt onto your existing road handlebar. They cost a fraction of a new bike, come off in five minutes, and let you find out whether you can actually hold a tucked position for 90km before you spend serious money.
The Zipp Vuka Alumina Evo extensions are the accessible starting point. The Controltech Falcon TRI J-bend and Deda TT Parabolica step up on shape and adjustability. If you already run clip-ons and need to raise the armrests to a position you can hold, a riser kit or spacer kit is cheaper than replacing the bars. Full range in aerobars.
Two warnings. First, get fitted before you commit to a position. Aero bars change your saddle height and setback requirements, and a position that looks fast but wrecks your hip angle will cost you the run. Second, practise handling. Braking from the extensions is not possible, so you need to know where your hands go before a corner or a pothole, and that takes a few rides.
If you are genuinely committed to the distance and racing more than one, the Pardus Gomera Ultra is the accessible entry to a dedicated TT frame, and our Pardus guide covers the range. But for a first one, clip-ons on the bike you own are the better spend.
Helmet
A well-vented road helmet is the right choice for a first 70.3. An aero helmet saves time at speeds most first-timers do not sustain for 90km, and traps heat in a way that matters more in Indian conditions than the watts it saves. Spend the money on the swim and the nutrition instead.
Nutrition on the bike
This is where first 70.3s are actually won and lost, and it is covered properly in our race-day nutrition guide. The short version for a 70.3 in Indian heat:
- 60 to 90g of carbohydrate per hour on the bike, using a glucose and fructose mix so your gut can absorb the higher end.
- 500 to 750ml of fluid per hour, more if you sweat heavily.
- Sodium through the second half, particularly if you finish rides with salt crusting on your kit.
Unived Elite Gel 180 carries 45g per packet, so roughly one every 40 minutes hits the middle of that range. Fast&Up Reload handles electrolyte in the bottle, and salt capsules let you add sodium without making every mouthful taste stronger.
The bike leg is where you can eat. Once you start running, taking in solid carbohydrate gets considerably harder. Fuel the bike properly and the run becomes possible.
The run, and transition
Race number belt
The single best value item on this list. A race number belt lets you spin your number from back to front as you leave T2, rather than fumbling with safety pins in transition. The version with gel loops also carries your run nutrition, which saves stuffing gels into a trisuit pocket you cannot reach comfortably.
Under two thousand rupees, saves a minute in transition, and removes one thing to think about when you are tired.
Head cover
A 21.1km run in Indian sun after four hours of racing is where people come apart. A visor keeps sun off your face while letting heat escape from the top of your head; a cap gives more coverage and can hold ice or cold water from an aid station.
Either works. What does not work is nothing.
Shoes and laces
Run in the shoes you have trained in, and fit elastic laces so you can pull them on without tying. That saves time in T2 and, more usefully, saves you attempting a bow with unresponsive fingers.
What you can skip for a first one
- A TT bike. Clip-ons on your road bike will do more for less.
- An aero helmet. Vented road helmet, every time.
- Deep carbon race wheels. They are not what is limiting you at this stage.
- A power meter. Useful for training over a season, not something to buy in race week.
- Compression socks for the bike. Optional at best, and one more thing to put on wet.
A realistic priority order
| Priority | What | Why |
|---|---|---|
| 1 | Trisuit | You wear it for the entire race. Get this right first. |
| 2 | Two pairs of goggles | Cheap, and a broken pair ends your race |
| 3 | Nutrition, tested in training | More first 70.3s end here than anywhere else |
| 4 | Race number belt | Cheapest time saving available |
| 5 | Cap or visor | The run in Indian sun is the hardest part |
| 6 | Wetsuit or swimskin | Only after you know which your race allows |
| 7 | Clip-on aero bars | Worth it, but only with a fit and time to adapt |
| 8 | Bike upgrades | Last, and mostly not for a first race |
Building towards a first 70.3 and not sure what you actually need? Come to the shop in Kondapur and we will go through it, or message us with your race and date. If you want to read what a first Ironman 70.3 actually feels like, including the parts that went wrong, my account of mine is here.
FAQ
Are wetsuits allowed in Indian triathlons?
It depends on water temperature on the day. Wetsuits are generally banned above roughly 24.5C for age-group athletes racing competitively, and Indian open water frequently exceeds that. Check your specific race's historical water temperature before buying, and consider a swimskin as the legal alternative.
What is the difference between a wetsuit and a swimskin?
A wetsuit is neoprene and provides buoyancy and warmth. A swimskin is a thin, non-buoyant suit worn over your trisuit that only reduces drag. Swimskins are legal in non-wetsuit swims where a wetsuit would not be, which makes them the option for warm-water races.
Can I fit aero bars to a road bike?
Yes. Clip-on extensions bolt onto a standard 31.8mm road handlebar and remove in minutes. They are the sensible way to try an aero position before buying a TT bike. Get a bike fit first, because aero bars change your saddle height and setback requirements.
Are clip-on aero bars allowed in triathlons?
Yes in triathlon and non-drafting events, where aero bars are standard. They are prohibited in most mass-start road races and some club rides, because you cannot brake from the extensions. Check the rules for the specific event, not the discipline.
Do I need a trisuit or can I wear cycling kit?
You can finish a 70.3 in cycling kit, but a trisuit is meaningfully better. It can be swum in without absorbing water, has a thin chamois designed to be run in, and removes any need to change in transition. Cycling shorts hold water and their thicker pad becomes uncomfortable on a half marathon.
How thick should a triathlon chamois be?
Much thinner than a cycling chamois, usually a few millimetres. It has to drain quickly after the swim and not chafe during the run, so it deliberately sacrifices bike comfort. If a trisuit feels underpadded on the bike compared to road shorts, that is the design working as intended.
How many gels do I need for a 70.3?
At 60 to 90g of carbohydrate per hour across roughly six hours, most riders need eight to twelve gels or the equivalent in mixed formats. Work out your hourly target, divide by the carbohydrate per packet, and carry two more than the calculation says.
Can I use the same goggles for pool and open water?
You can, but a wider-lens open water goggle makes sighting for buoys considerably easier than a low-profile racing pair. Many triathletes train in a smaller pool goggle and race in a larger open water one, having swum in the race pair several times first.
What should I do first when I get out of the water?
Goggles and cap off as you run to your bike, wetsuit down to the waist while moving if you wore one. Everything you can do while running is time you are not standing still in transition. Practise this once before race day rather than working it out on the morning.
