Common sense dictates that a triathlon shoe would be a shoe you can complete both the run and the bike in, however this isn’t the case. Many newbie athletes will wear trainers for the bike and the run removing the need to change shoes. But the vast majority of athletes will want the improved stiffness and power transfer that comes from using a separate pair of bike shoes.
A triathlon shoe is a special kind of bike shoe which is optimised for use in a triathlon, allowing for quicker transitions, improved drainage and better performance in high temperatures. Let’s take a look at each of these in a bit more detail.
All images used in this piece are purely illustrative, and not an endorsement of any brands or products.
Faster transitions
Most modern bike shoes tighten using a boa dial (or unbranded equivalent). These work by hooking a piece of plastic coated wire around some lugs, and tightening the dial to give an event, firm closure across the foot. This is hands down the best closure system on the market.
You still need to loop the sire around the lugs though, and this can be a tad fiddly. When getting ready for a casual Saturday morning ride this is no big deal, but during a race when your hands may be cold from the swim, your heart rate sky high and every second counts, this can lose you a lot of time. It’s also impossible to close your shoe
A triathlon shoe will use one big strip of velcro instead of a boa, as illustrated in the image above. This allows you to tighten your shoe instantly without fiddling around with a boa dial. Is it as comfortable? No. But it’s a LOT faster, and over a short race, you are unlikely to encounter issues with a less than perfect levels of comfort. If you do, then it’s easy to tighten/loosen the fit with velcro when riding.
Finally, the biggest advantage for many is that you can do a flying mount with triathlon shoes. This involves attaching a triathlon shoe to your bike with a pair of elastic bands looped around the large loops on the heel of triathlon shoes and attaching them to the chainstay of the bike. Set the pedals in the 3 O’clock and 9 O’clock position on the bike, and you’re good to go.
From here you grab your bike from the rack, and when passing the mount line gracefully jump onto the saddle, before slipping your feet into the shoes. Once you start pedalling you snap the elastic bands. Once up to speed you can then reach down to close the shoes using the velcro straps, and you’re good to go.
Improved drainage
When we come out of the water in a triathlon, we will obviously be soaking wet. Triathlon shoes normally have holes in the bottom of the shoe that allow the drainage of water, and also helps air make its way inside the shoe to dry off the shoe.
There is still an insole between your foot and the holes themselves, so it’s far from a perfect solution, but you will end up with a drier foot faster wearing a triathlon shoe than a regular road shoe. The downside to this is that it in colder races a triathlon shoe will let the cold in much easier than a road shoe.
Designed for use in hot climates
Most triathlon shoes are designed for use in hot climates. As such, shoes such as this pair of Fizik Transiro Hydra Triathlon Shoes have a very lightweight upper with a mesh construction that allows for improved cooling relative to a full road shoe, such as the Shimano RC503 below.
In some events this may be preferable to a super lightweight upper. Triathlon shoes are not always the best option for every race.
Performance over comfort
A triathlon shoe really is a race day shoe. They are lighter than road shoes, with less in the way of padding. This helps give us a few marginal gains on race day, but combined with the fact most will wear these shoes barefoot with wet feet does mean that there is a chance of rubbing, which can ruin the rest of your race.
If you decide to use triathlon shoes, I recommend you wear them in wearing socks for a month or so ahead of your race. Once they are broken in a bit, start riding in them barefoot.
Should you use triathlon shoes?
I own a pair of triathlon shoes, but don’t use them in every race. I tend to use them for short races and especially warm races. For an IRONMAN where comfort is more important, or an early/late season race I will normally opt for full road shoe instead.
They are also an additional expense. While they’re not going to break the bank on their own, it’s yet another expense. I was a few seasons into my triathlon career before I shelled out on a pair. They save you a bit of time, but they’re far from essential. Good tyres, a bike service, an aero helmet or a training plan will be far more impactful.
Conclusion
Triathlon shoes are quick fastening, well ventilated shoes designed for athletes competing in hot conditions looking to save every second. They are not an essential purchase, but can help athletes save significant time in transition. In colder conditions there can be an issue with the high levels of ventilation and you may want to look at a full road shoe for an IRONMAN.
If you’re new to the sport and researching the gear you need, check out my triathlon kit list.
