Glossary of terms:

Aero-bars – these can be a specific handlebar/aero bar unit that replaces the traditional drop handlebars found on road bikes. They are light and specific to the sport, the shift levers will be at the end of the aero extensions, and the brake levers (aero brake levers) will be on the handle bar. This system allows you to shift while you are in the aero position. You can find aero bars that attach to the regular drop handlebar, often referred to as clip-on aero bars. On the clip-on type, you attach them to your drop handlebar and your shifters will remain where they are as will the brake levers. (On all modern bikes the shifters and brake levers are integrated into the brake lever).

Aero-Bike – see tri-bike

Aero-Booties – These are shoe covers that are designed for time trialing, they will give a bit extra aerodynamics to your cycling shoes.

Aero-Bottle – this is a bottle that is shaped aerodynamically and is attached to the aero handlebar of the bike. There are also some water bottle and repair attachments that attach to the saddle for racing.

Aero-Helmet – Like a traditional cycling helmet, but the back is extended and the air vents are smaller, every thing about the helmet is designed to be aerodynamic.

Arm Warmers – Knee Warmers – Leg Warmers - One of my favorite clothing accessories for cycling. Arm warmers can turn any short sleeved jersey into a long sleeved jersey! There are aero arm warmers or thermal arm warmers. If you need to watch your wallet and live in a colder climate, arm warmers are a must item for your cycling wardrobe. Knee warmers, like arm warmers for your shorts! If it is hovering around 60 degrees I love using my knee warmers just to give my knees a little bit of warmth. If it is a little colder, leg warmers, work very nicely, and cover all the way to the ankle. Arm warmers go under the sleeve of the jersey and go to the wrist, knee warmers go under the shorts and end below the knee, leg warmers go under the shorts and go to the ankle.

AT/LT – Anaerobic/lactate threshold - Anaerobic threshold (AT) is a frequently used term that sometimes causes a little confusion. What is the AT and how can you use it to perform faster? For starters, the AT is an extremely reliable and powerful predictor of performance in aerobic exercise. Muscles can "burn" glucose two ways, aerobically ("with oxygen") and anaerobically ("without oxygen"). Both systems generate a temporary energy store, called ATP, which in turn produces mechanical work. However, there are some major differences. An all out sprint, which requires a great deal of power output in a short period of time, uses the anaerobic system. The energy is quickly available, but the anaerobic pathways are not very efficient ; short term energy stores are rapidly depleted, lactic acid builds up, and exercise soon comes to a halt. After a brief rest, the system is recharged and ready for the next sprint. Distance training/racing, which requires a steady power output over a long period of time, uses the aerobic system. These pathways can't generate the speed of the anaerobic, but they do possess a great deal more efficiency and endurance. Depending upon the distance, and effort, the body can use different proportions of both of these systems. Those who have raced the 800 meter know it's too long to be a sprint, but too short to be distance. This is right at the cross-over between the aerobic and anaerobic systems. While running at a comfortable pace you use both systems, but the anaerobic:aerobic ratio is low enough that the lactate generated is easily removed, and doesn't build up. As the pace is increased, eventually a point is reached where the production of lactate, by the anaerobic system, is greater than its removal. The AT, also known as the lactate threshold, is the point where lactate (lactic acid) begins to accumulate in the bloodstream. The AT varies from person to person, and, within a given individual, sport to sport. Untrained individuals have a low AT (approximately 55 % of VO2 max), and elite endurance athletes, a high AT (approx. 80 - 90% of VO2 max). You can train your body to remove lactate better and to juice up the aerobic mitochondrial enzymes, thus raising the AT. Don't worry you still get to experience the joy of lactate-laden legs that won't move, but it will happen at a faster running speed. Applying the right types of workouts is the key to properly shape your AT. In my training I know my general AT, it goes down in the off-season and hopefully peaks in my racing season. I train to extend the amount of time I can perform just below my AT. And, since I know about where my AT is, I know that I cannot perform for very long at or above it. My heart rate monitor is what allows me to track this information.

Bento Box – This is a brand name, but it is a box/gadget that attaches with Velcro to the top tube of the bike, allowing for storage of energy bars or gels, cell phone, or whatever you need. The placement is on the top tube so that you can stay in the aero position to get your supplies. Road riders or mountain bikers will not be caught dead using these! They store their supplies in the pockets of their jerseys, or their camel backs.

Bike Pump – I admit it, I am anal. I pump my tires before every ride! For training I have 100 psi. (pounds per square inch) For racing I go to 120 -140 psi. on my race wheels. The best way to get air into your tires is with a specific bike pump and even better than a frame pump (the kind that can fit onto your bike frame if you have a more traditional road bike) is a floor pump that stays at home or in the car and has a pressure gauge on it. There are two types of valves on your tires, (and actually I mean the tubes in your tires to be specific!) most common on road bikes and any higher end mountain bike is the presta or French valve. The other type and the type on your car is the schraeder valve. The schraeder valve isn’t as common on higher end bikes because higher end bikes have higher end and therefore narrower rims on the wheels, and the valve stem on presta valves is smaller, therefore needing a smaller hole to be made in the rim. Learn how to put air in your tires if you don’t know how!

Body Glide - A wonderful product that is used to prevent chafing. I use it on my neck so my wetsuit doesn't chafe it while I'm swimming. It also helps if you put it on your wrists and ankles for removal of the wetsuit. (Some people use cooking spray for which will void your wetsuit warranty.) I often use it around my arm pits and between my thighs for the same reason on a longer run. When your body is wet it is easier for chafing to happen.

Bonk – This is the term used for when you just ‘lose it’ on your work out due to being out of energy or fuel. This is due to a lack of calorie intake. See complex carbohydrates below for how I like to get my calories! If you fall behind in calorie intake it is much harder to catch up than it is to have just sustained it all along. And, once you fall behind you ‘bonk’. You will not be able to continue your work out or race until you replace calories.

Booties – The general term for shoe covers, aero booties are specialized for racing time trials, but the regular booties are designed for colder weather riding and they come in different temperature options.

Bottle cage – the gadget attached to the bike that holds your water bottle. It is usually attached to the down tube of the bike, and/or the down tube. They can be made of plastic/nylon, aluminum, titanium, or carbon.

Camel Back – Like the Bento Box, this is a trade name for a back pack hydration system. I have seen triathletes use these in long courses, though it is not as common in traditional triathlons as it is in off road triathlons where reaching for a bottle is much more difficult.

Chip Strap – the strap that is used to secure your timing chip around your ankle. At the race you will be given a Velcro one that often chafes during the run. You can buy your own that is often made of neoprene and much more comfortable. But, look out, they can come off with your wetsuit when you strip out of that after the swim, especially if you use anything on your ankles to assist the wetsuit removal, ie Pam cooking spray. Triathlon 101, look for your chip strap after you take off your wetsuit. I lost mine in the Western Australia Ironman and it stressed me out, I didn’t figure it out until halfway through the bike. The officials were great and got my times, but don’t let that happen to you, you might not be so lucky!

Clinchers – Discussed in a few other definitions! Clincher tires are the most common type of bike tire.

Clipless Pedals – As opposed to the older, standard pedals that used toe clips and straps to hold your feet in place. Believe it or not, they were invented in 1895! But, it took the ski industry to really propel them to use. Around 1984 the company, Look, using ski binding technology brought the clipless pedal system (without toe clips) into the cycling world. In 1985 Bernard Hinault won the Tour de France using clipless pedals. Since then they have revolutionized cycling. With clipless pedals you have a cleat on your cycling shoe and it snaps into the pedal. Clipless pedals allow you to be very secure on the pedal and allow for much improved efficiency in pedaling. There are road clipless pedals and off-road clipless pedals. With the off-road pedal the cleat is recessed in the shoe so that you can walk easily. This recessed system also works well for bike touring. There are a number of types and brands. You will want to talk to an expert if you have questions on what might work best for you.

Complex Carbohydrates – Complex carbohydrates are long chains of simple carbohydrates linked together. They are found in non processed foods and work much better at sustaining your energy over longer periods of time. Simple sugars: sucrose, glucose, fructose etc. are the simple sugars or simple carbohydrates that are often found in most common ‘energy’ drinks. And while they may give you a short energy boost, the energy will not last and will be made up of mostly sugar. All carbohydrates are broken down to glucose to produce the energy molecule ATP (adenosinetriphosphate). But, the complex carbohydrates will break down slower and sustain energy for a longer period of time. In some studies, even though the calorie count of some foods with simple carbohydrates is smaller, the simple carbs are more often stored as fat than the complex carbs. Some of my favorite products are made by Hammer Nutrition and they contain all natural ingredients and complex carbohydrates, plus electrolytes. I use them for training and racing. See their website: http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=5004

CO2 Cartridge – see seat bag and contents!

Cycling Shoes – Cycling shoes are specific shoes that have a stiff sole and are drilled to accept the corresponding cleat (road or off-road). Road shoes are stiffer and generally lighter than off-road shoes and are designed slightly differently. The off-road shoe needs to allow the cyclist the ability to run off-road or walk when necessary. There are triathlon shoes as well which often have just Velcro closures and maybe a loop on the heel for easy off and on use.

Cycling Helmet – Required for cycling! And all races. In fact, at USAT sanctioned races, the helmet has to be worn any time you are riding your bike, including the time you are warming up, and any time during the race that your bike is involved. The helmet has to be on your head and the straps fastened while you are taking your bike out of T-1 (see below!) and when you bring it back in. See USAT and USAT rules below as well!

Cycling Shorts, Jersey, Jacket, Knickers, Tights. – Cycling shorts are specifically made for cycling. And, they are designed to be worn without underwear. They have a pad and are anatomically designed for the riding position; the back is slightly higher than the front, so that when you are in the cycling position the short still covers your back side! The more panels in the short, the longer they will last, and the more they will cost. 8 panel shorts are my favorite; lycra stretches over time, and smaller pieces tend to stretch less. Women specific shorts are also worth the effort. The cut is different, as is the pad. The pad will have a baseball cut, no center seam. Cycling jerseys are cut again specifically for cycling, they are tighter fitting than a regular shirt, longer in the back and have pockets in the back for carrying supplies, they are zippered, (short zippers or full zippers). Cycling jerseys also have sleeves and pure cycling events rarely allow the rider to wear sleeveless tops. The same is true on cut and fit, the women’s cut is often a better fit for most women. The cycling jacket is also cut tighter so it doesn’t flap in the wind. Knickers – Sort of a luxury cycling item, one piece that makes a short/knee warmer combination, and cut like shorts, higher in the back. I love knickers! Cyling Tights, like shorts should be cut so that the back is higher than the front, ergonomic in the knee as well, and longer at the ankle for leg extension. I do not recommend buying tights with a pad in them. I find it is pretty easy for a gap to form when there is a pad in the tight. So, for the best fit, I wear cycling shorts under my tights, and if it’s really cold you can wear your knickers under your tights. It does seem that more tights are coming with pads now, but again, I think it best to have padded shorts under your non-padded tights. Of course, running tights are a bit different, they are not ergonomic to the bike but if you buy cycling tights without a pad, they will cross over for running! I was all of my cycling clothes in the washing machine and hang them to dry for longer lasting.


Drafting – Highly coveted in bike races and group riding, but not allowed in triathlons or time trials! It is allowed in swimming, so get comfortable swimming right behind those feet in front of you. Drafting is the method of riding, running, swimming, kayaking, what have you, right behind the person in front of you. When we discuss drafting, we are talking inches apart. Drafting allows for about 30% less effort. That’s why geese fly in a V, they are drafting. They also honk to cheer each other on! In a triathlon you can spend 15 seconds in the draft zone, within 3 bike lengths between you and the rider in front of you. If you stay in the draft zone longer than 15 seconds you will get drafting penalty if caught by an official. See official rules!

Desitin – My favorite butt cream – I mean external butt cream! If, like me, you get a rash from being in the saddle for long periods of time, it is usually from the edge or the seam of the chamois in your bike shorts, you will love this stuff! As a mom, you may already know this product! I put it on right after a ride (after my shower) or before bed and the rash or spots go away over night. It also works for saddlesores. Oh, and I’m not a doctor, but I think this is a great way to deal with the cycling rash!

Energy Bars, Drinks and Gels – See complex carbohydrates. I only consume those with complex carbohydrates for a healthier and longer sustained energy source. Look carefully at packaging and test yourself or ask a professional trainer about calorie intake. Often we make the mistake of too many or too little calories. Sometimes when you are feeling tired or just can’t make it to the end of a work out it isn’t because you are fatigued, it is because you are lacking in calories/energy. Get to know your workouts and calorie intake so that you can fuel your body correctly. I take about 100-200 calories per hour when I am training. I take more than some people, but I know that taking my calories in a steady fashion is much better than falling behind. See ‘bonk’!
Look at the different calorie options for the bar, drink or gels. Some people cannot eat a bar due to a sensitive stomach when training or racing. I tend to try to get my calories from drinks or gels in a shorter race or training as I can absorb them easier than by chewing and swallowing a bar. But, on a long ride or race I will eat a bar because my body needs that type of sustenance. Everyone is different and you will want to experiment to find out what works best for you. A mix of the three is usually a good fit for a longer workout/race. Less is needed obviously for shorter training/racing.

Electrolytes - Electrolytes are substances that become ions in solution and acquire the capacity to conduct electricity. The balance of the electrolytes in our bodies is essential for normal function of our cells and our organs. Common electrolytes that are measured by doctors with blood testing include sodium, potassium, chloride, and bicarbonate. The balance of chloride ion (Cl-) is closely regulated by the body. Significant increases or decreases in chloride can have deleterious or even fatal consequences. Increased chloride (hyperchloremia): Elevations in chloride may be seen in diarrhea, certain kidney diseases, and sometimes in overactivity of the parathyroid glands. Decreased chloride (hypochloremia): Chloride is normally lost in the urine, sweat, and stomach secretions. Excessive loss can occur from heavy sweating, vomiting, and adrenal gland and kidney disease. Electrolytes are found in certain energy drinks, energy bars or can be taken on their own. Personally, I do not sweat a lot, but I also do not hold in my liquid, so I use electrolytes to help my body absorb the liquids I am taking in during my training and racing. Racers have died racing due to hypochloremia, basically urinating to death, not absorbing the liquid or nutrition put into the body.

Fuel Belt – Another brand name for a great product. A fuel belt is a belt and small bottle system that you wear around your waist, often with a Velcro enclosure. The bottles can be filled with liquid or gel and often there is a pocket too that allows for an energy bar. I find my Fuel Belt indespensible for longer runs. I don’t wear it cycling.
Heart Rate Monitor – Heart rate training has been around for quite awhile. We are in a time where some people are switching to Power output monitors, but for the average athlete heart rate training and monitoring is much more inexpensive and almost as effective. See AT/LT above. The heart rate monitor is a watch and chest strap system that calculates your heart rate at any given time during your training. Polar has a heart rate monitor that also has a power meter. It retails for about $629.00.

Inner Tube – Briefly discussed above at Bike Pump and below at Racing Wheels, the inner tube is the separate tube in your clincher tire that holds the air that keeps your tire from being flat. Again, this is integrated in tubular tires, which are also known as ‘sew ups’ as the tubular tire is actually sewn around the inner tube The Italians made sew ups famous and the custom is that Italian women sewed the tubes into the tires. Lance Armstrong and the Discovery Team store(d) their tubular tires in caves in France or Italy (I forget!) and aged for perfect riding performance. I’m sure the other teams did the same thing!

Race Belt – Much better than using safety pins to attach your race number to your clothing! A race belt is a small, elasticized belt that has tabs for attaching your race number to it. I usually wear mine throughout the triathlon, even swimming with it under my wet suit. I have the number in back for the swim and bike and then bring it to the front for my run.

Race Wheels – As if you didn’t spend enough money already! Race wheels are lighter and more aerodynamic than the regular training wheels that come on your bike. My race wheels are made by Zip, they are carbon fiber and I have a few options. My front wheel is aero, so the rim (the circular edge of the wheel that holds the spokes together and the tire fits on it as well) is much deeper and aero shaped. I have the same wheel for the back. I also have a disk wheel for the rear if I know I am going to be able to race without a strong cross wind. The disk is a solid wheel of carbon and the carbon covers the spokes, preventing aerodynamic loss due to wind moving through spokes.

Repair Kit – The repair kit should contain at least one tube (I always carry 2!), a set of tire levers (used to get the tire off the rim) and one C02 cartidge and inflator (I always carry 2 C02 cartridges!). Some people still carry pumps, but more often C02 is used due to the ease and quickness of getting air into your tire. I carry 2 tubes and C02 cartridges because two flats aren’t that uncommon if you ride through glass, or you can give a friend a helping hand if s/he didn’t bring their repair kit! On longer rides an allen wrench is also advisable. I highly recommend taking a quick bike repair class at your local bike shop so you know how to use these items! The repair kit goes into your seat bag. One extra note: carrying a credit card is a good idea in a pinch, but a dollar bill can be a great patch for a tire if you have gotten a cut in it!

Running Shoes – Very specific to running, and to your feet! I know it seems obvious but, it is key to get a proper fit for your running shoes and while it may be tempting to get your running shoes on-line, it is much more important to have someone fit you to the proper shoes and that sometimes involves a gait and/or treadmill analysis. The proper shoe can prevent injuries! There are running shoes for road training and for racing, for support or cushioning, as well as trail running and racing.

Saddle – The proper term for the seat of your bicycle. Saddles come in all shapes and sizes. There are women specific road saddles, triathlon saddles, and mountain bike saddles. Each one has a reason for existing. As much time as you spend in one you will see that spending some money on a saddle just right for you is well worth it. The bike comes with a generic saddle, often not the one you would like to use mile after mile. Women specific saddles are often a bit wider in the back and shorter in the front (nose), and they often offer a cut out area in the center. The triathlon saddle has more padding in the front for the aero position, mountain bike saddles are not wide in the back because you want to be able to go ‘off the back’ of the saddle on some descents and you want to be able to get back on easily.. High end saddles are often made of leather and have titanium rails. (The rail is the support of the saddle and the way that the saddle attaches to the seat post.) My favorite saddle for my road bike is made by Fizik and is the ‘Arione’. The saddle on my time trial bike is the Selle San Marco ‘Triathlon Gel’. Neither one of my saddles is women specific, or has a cut-out, but just fits my body just right. Personally, I am not crazy about the cut-out saddle, because it needs more support on the edge of the cut-out and that edge causes me more pressure in that area. However, my husband does like them…

Saddle Sores – Now, again, I’m not a doctor, but I don’t think women get these as badly as men, but I have had them. They are a swollen bump in the saddle area of your body that is due to the friction between you and the saddle. Saddle sores are larger and deeper than the rash I described in my Desitin works definition above. But, Desitin does work for these as well.

Seat Bag – Don’t ask me why it’s not a saddle bag, but I guess that would be even more confusing for those who ride horses. The seat bag is the small bag that usually attaches to your saddle rails and seatpost, that should contain your bike repair kit. These are often attached improperly, ask someone who knows, they’ll help you get it on right. Like all logos, they are meant to be read, so if the logo is upside down, the bag is on wrong! Sometimes people take them off during races for a few different reasons, often for weight purposes, and/or because your race tires/wheels need different items than your training wheels. In longer courses, Ironman courses, I do recommend you bring your repair kit, on shorter courses, changing a flat could cost you so much time that it isn’t worth bringing the spare kit, it’s up to you. Learn how to change a tire and you can decide what needs to be brought!

Speed Laces – Another one of my favorite accessories! Speed Laces are ( a trade name, and there are others) an elastic lace that have an attachment that allows you to adjust and get in and out of your shoes without tying them! They are great for races, but I also like to train in them as the adjustment for the laces for proper tightness or looseness is so simple.

Sports Bra – Though seemingly obvious, the bra is designed specifically for the athlete. There are many different types and styles. I suggest to get a sports bra that is not made out of cotton. Especially if you are going to use it for triathlon and swim in it, you want a bra that will wick moisture and dry quickly. If you live in colder climes, get a fleece sports bra! (Unless you need more support).

Tires – Often mistakenly called wheels, tires are just the rubber on the rim of the wheel. They can be clinchers or tubular or tubeless (for mountain bikes). Clincher tires use a separate innertube and go on a specific rim. Tubulars are lighter and the inner tube is integrated in the tire. Wheels made for tubulars used to be much lighter than wheels made for clinchers, but technology has changed so that the waste difference isn’t as great as it used to be. Tubular tires also used to be more comfortable due to their shape, more circular, that has also changed. Clincher wheels and tires are much more simple and less expensive to deal with. Non race wheels are generally designed for clinchers.

Triathlon – there are any number of triathlon races and events. The standard triathlon is a linking of 3 events: swim, bike, run and in that order. A sprint triathlon is generally a .3 - .5 mi. swim, a 10 - 15 mi. bike, and a 3 mi. run. An Olympic triathlon is a 1.5 km. swim, a 40 km bike, a 10 km. run. (The Olympic distances are in kilometers because that is how they are measured in the Olympic Games.) A half Ironman is a 1.2 mi. swim, a 56 mi. bike and a 13 mi. run. An Ironman is a 2.4 mi. swim, a 112 mi. bike and a 26.2 mi. run. These traditional triathlons are held in lakes or the ocean, sometimes even a pool, the bike and the run are on the road, and sometimes on trails. Often the run is off-road and now there is an off-road competitor to the Ironman, and that is the off-road series,
X-Terra. http://www.xterraplanet.com/
The X-Terra race series is a point series and also has a world championship race in Maui, Hawaii.

Triathlon started in Southern California, however, the first Ironman race was created in Hawaii by some men who were arguing about who was the beset athlete, the swimmer, the cyclist or the runner. http://en.wikipedia.org/wiki/Ironman_Triathlon The result of this competition has exploded and now there are Ironman competitions in just about every country but the world championship is in Kona, Hawaii.

Tri-Bike – or TT bike – a tri bike is a bike that is used specifically for triathlons or time trials. This bike will have a bit more forward geometry in the seat tube and head tube than a road bike and will have aero bars. It will also often have aero tubing versus round tubing.

Tri-Shorts, Tri-Top, Tri-Suit – Compared to cycling shorts, tri-shorts have a thinner pad, designed to dry quickly due to the swim, and be more comfortable on the run than the larger pad of the cycling short. Tri-tops are often sleeveless, and may or may not have a front zipper, they are generally lighter and even more tight fitting than a cycling jersey. And, they are designed again to allow comfort in all three sports, swim, bike, run. If they don’t have the front zipper, they are often also called singlets. (Singlets are often used by runners as they are extremely light and don’t often even have pockets.) Tri-tops often have one or two small pockets for carrying gels or whatever you need. The tri-suit is a one piece suit that incorporates the tri-shorts and tri-top. It often has a long zipper and two small pockets. The tri-suit is most often used for racing versus training as shorts and tops separately are a bit more versatile. I race in a tri-suit because I like not having a waist band when I’m racing. It is also easier to get under a wetsuit for the swim and if you show up at a race and it is too hot for the wetsuit (above 78 degrees for most races) it is better to swim in a one piece garment than a two piece. I will say that I train in cycling shorts if I’m just riding, the extra padding does make a difference! Some women don’t need as much padding and can do long rides with their tri-shorts.

Wetsuit – One of the most confused items for beginner triathletes or open water swimmers. That is because there are so many types! There are snorkeling, scuba, canoeing, kayaking, windsurfing, surfing, or swimming types! There might even be more, but the swimming wetsuit is the one we discuss here. It is thinner wetsuit material, neoprene, and like the other specific items, it is anatomically designed for swimming, freedom of movement, and it offers floatation. This web definition offers a lot of the information you need! But, a triathlon shop should be able to offer you many options to try. http://www.wetsuit.com/web/products_triathinfo.cfm Like many other items, I do promote the ones specifically designed for women’s bodies, they are anatomically designed specifically for our bodies and I do recommend trying a women specific wetsuit. Also, there are 2 other things that people do incorrectly if they are novices…the zipper goes in the back, not the front….and make sure it is not inside out when you try it on or put it on!