In this second part of the XTERRA Couch to Trail series  designed to help first-timers get into the sport our fearless leader Amy Eck (who once did XTERRA Worlds in an above-elbow arm cast) talks about the basic gear you’ll need to get into it…

XTERRA consists of swim, bike, and run so you’ll need …

GOGGLES
For the swim you’ll want a set of goggles that stick to your face.  You want it to fit similar to a dive mask where the goggle cups can stick for a few seconds without even using the strap.  There are many types and shapes of goggles so take some time to try them on and select a pair that fits your face shape.  Note that many goggles also come with interchangeable nose pieces that allow you to change the distance between the lenses and get your ideal fit.  I like to keep a training pair and a nice pair for races.  Think about when and where you will be training and racing when deciding on tint color.  In the pool I prefer a clear goggle.  For ocean swims here in Hawaii I often wear a tinted goggle that cuts the glare of the sun.  If the water is not very clear, you will want a low or no tint goggle.  If you want more coverage in a goggle, check out Aqua Sphere.  During the race you will need to wear a swim cap for safety so be sure to practice with one.  The cap increases your visibility, helps to retain heat, and keeps the goggles on your head and out of your hair.  Many races also have different cap colors to separate divisions and heats.

WETSUIT
Depending on the water temperature where you are racing and training you may or may not need a wetsuit.  If you need to race in a wetsuit, check out XTERRA Wetsuit rental options in your area and at the race and do some training in the wetsuit.  XTERRA has some great wetsuits and speed suits.  They seem to take the most abuse and still perform.   Try on different wetsuits so you can make a good decision on size and type needed.  Most wetsuits are full body, sleeveless (farmer john), long legged, or “shorty” (short sleeves and legs).  Consider the water temperature, comfort, range of motion, and need when deciding on a wetsuit.  Make sure to read the instructions and care for your wetsuit properly.  If your race and climate does not require a wetsuit, you will want to wear a triathlon suit, and perhaps a speed suit, that reduces drag in the water.  The xterrawetsuits.com website is also a great resource for more info.

MOUNTAIN BIKE
XTERRA is off-road so the next piece of gear you will need is a mountain bike.  Get to know your local bike shop and talk to them about your goals, budget, and what type of races that you will be competing in.  Most bike shops offer rental bikes, maintenance classes, new, and used bikes.  Use this amazing resource and support them!  These are the guys who will be maintaining your bike and keeping you alive.  They will help you get the right fit, the right bike, and point you to where trails and rides are going on.  You get what you pay for, so try to spend as much money as you can comfortably afford to invest.

Bikes come in male and female specific and most range in size from XS-XL or are sized by seat tube height in inches.  The seat tube height is the distance from the center of the bottom bracket (where your crank arms connect to the frame) to the top of the seat tube (where the seat post enters the frame).  Work with the bike shop so they can tell you what size bikes you should demo and whether male or female sizing is best for you. Ladies, I have been racing mountain bikes for over 10 years and have only ridden unisex bikes with no problem so look at your arm and leg length to see which is a better fit.  Women’s specific bikes often have a shorter top tube, narrower handlebars, shorter stems (what connects the handlebar to the bike), shorter cranks (the part connected to the pedals), wider saddles, smaller diameter grips, shorter reach on the brake levers, adjusted fork and shock for the lighter weight rider, and feminine color choices.  Another aspect of sizing is wheel size.  Mountain bikes come in 26, 27.5 and 29 inch wheels.  Mountain bikes started as 26-inch wheel bikes, then jumped to 29 and then some liked them in between with the 27.5.  Bigger wheels roll over terrain easier.  A 29-inch wheel rolls about 6% easier than a 26-inch wheel.  Other advantages of a 29-inch wheel are that you can pedal at the same speed with less effort, you are more stable, and it gives a hardtail some of the advantages of suspension without the additional cost.  Disadvantages would be that they are bigger (10% bigger) and if you are racing a lot of tight corners some find them harder to maneuver.  If you get a 29er, be sure to have a nice light wheel set.  I have raced 26 inch and 29 inch wheels and LOVE the 29er.  I am 5’5” and have no issue maneuvering the beast and love the added “forgiveness” the 29er gives me over terrain when I am tired and my skills are lacking.  For you roadies, remember that a 26-inch wheel is a 650cc wheel and a 29er is a 700cc wheel.  Which do you prefer to ride on your road and triathlon bike?

XTERRA is a cross country race so a cross country (XC) type mountain bike will likely be your best choice.  Cross country bikes come in hardtail and full-suspension.  A hardtail has a front shock and a hard back with no suspension where full suspension bike has a shock on the front and the back.  Suspension on the bike soothes the ride, improves control, aids with braking, and absorbs impact.  Talk to your shop to see what best suits your training and racing area and discuss any medical conditions that you may have.  If you are strapped on cash, a hardtail will likely be less expensive and just as effective at helping you finish your race but if you have a bad back you may need the full suspension.  Whatever suspension you choose, be sure to set it up correctly based on your weight and riding style.  Most riders, like 99%, don’t have their suspension set up correctly so be sure to talk with the shop about how to set up and maintain your suspension.  If you purchase a used bike, search and find set up instructions online.  Most shops sell pumps that will work on most shops.  Manufacturers also restore and reseal shocks.  When folks talk about travel they are talking about the amount that your fork or shock can compress.  Increasing travel slackens the geometry giving you a softer ride.  For XTERRA conditions you want to dial your fork lower so you can have more precise climbing and technical riding. If you have the travel too loose you will lose energy and bounce up the hill as all your work is being lost in the travel.

Now that you have your bike be sure to invest in some tools to help you ride it safely.  Take a maintenance class.  At a minimum you need to have a multi-tool to adjust it, a spare tire kit, a bike pump, chain lube, pedals, and some shoes.  You will maximize your pedal stroke with pedals and clip in shoes.  There are lots of options when it comes to shoes and pedals.  In the beginning it may be smart to get a pedal with more platform.  Get used to your bike without clipping in.  Once you gain confidence on how to move and shift the bike, practice the clip ins by riding in a soft grassy field.  Practice turns, getting clipped and unclipped, and stopping and getting off your bike.  Don’t get discouraged when you fall.  We have all been there.  Part of mountain biking is learning how to fall correctly.  The main injury can be the “endo” where you fly over the handlebars on your shoulder or head. Avoid this by always getting back on your seat when descending steep terrain. Also being cautious with your braking, too much front brake can send you over the handlebars. Feathering both brakes will allow smoother slowing and control. You also want to work on getting your legs out to minimize injury.  Find a friend who has been riding for a while and ask them for some help.  Your local bike shop or club may also have some tips and training available.  Since you will be hopping off and on the bike in off-road triathlon you will want shoes with some tread.  Most racers use cleated shoes.  Almost like a football or soccer cleat with a clip in adapter for your pedal.  Find a pair that will stay comfortably on your feet with a sturdy sole for good power transfer to the pedal.  I also like to find a shoe with good ventilation and something that appears easy to clean.  Mountain bikers get dirty!

Another piece of gear good for mountain biking is a hydration pack.  When you are riding it is hard to reach for a bottle, especially when you are beginning.  Choose a pack that has some room for your tools, treats and a bladder that supports your race distance.  Some hydration packs strap around your waist and others across your back.  I really like the vest type.  I get a hydration pack in the back and pockets in the front for the food I will need to eat along the way.  Try on different backs at your local bike, run, and triathlon shops.  Choose a pack with a removable bladder and replacement pieces so you can keep it clean from mold & mildew.  I like to only put water in my hydration pack and use bottles for other calorie options.  You have to carry this thing and water is heavy.  1 liter of water weighs 1000 grams or 2.2 pounds.  Once you get really good on the bike you can try riding with bottles and choose what best suits you for racing and training.  Now that I have become a better rider, I can use either.  If I am racing at an event like the Leadville 100 where the temperature keeps changing and I need to breathe, sweat, and make costume changes, I prefer bottles.  At something like XTERRA where I barely have time to recover going down the hill before going up another, I like my hydration pack.

Now that you have shoes, a tool, and a pack, get a helmet.  Never ride without a helmet.  Most races will disqualify you if you are riding without a helmet, even from your car to transition.  Protect your melon!  Go for comfort and cooling.  Remember to treat your helmet with care.  Once it is cracked or tossed or part of a crash, it needs to be replaced.  Keep it strapped.  If it is unstrapped, it can’t do its job. A helmet with a sun shield is nice for hot sunny days.

SHOES
Now it is time for the run!  Since you are racing on trails you will want to think about terrain.  Is it loose, hard packed, covered in roots, usually muddy, etc.  Just like you need to pick tires on your bike to match the terrain, you want to think about the tread on your shoes.  Different shoes are good in different conditions so ask around and check the area that you will be racing in.  You may also need to train in a certain type of shoe and race in another.  Most of the professional and seasoned XTERRA racers train in trail shoes and race in racing flats but some prefer trail shoes all the time.  I personally keep a training pair of shoes and a racing pair of shoes.  I use my racing flat for track work and also on at least one long run before the race.  The rest of my training is done in a road shoe or road runs and a trail shoe for challenging trail runs.  Train like you are going to race.  If you want to wear socks on race day, wear socks to train.  If you want to race without socks, train without socks.  Race day is not the time to try anything new. No new shoes, no new nutrition, no new anything.  Train and race with what works.  Also practice running off the bike by doing transition runs for 10-20 minutes immediately off the bike.  You may find that the lighter racing flats help you transition better or you may find you need more support as your legs are wobbling!  Since XTERRA is on the trail you need to be able to see.  You may find that on the trail you need a lighter or even clear lenses for your glasses.  You also want to consider wearing hats and visors backwards.  The rim will restrict your view and you may not see a tree or other obstacle.

AND…
Other great gear to have is a triathlon bag to hold all of your racing and training gear, a race belt, and a triathlon suit.  The backpack can be any bag that you keep all your stuff in.  Please make a bag.  I keep multiple pairs of goggles and caps in my bag.  I have never gone to a race where another racers has not needed my spare pair.  Save your friends!  I also pack a small towel and old bath mat to use in transition to place my gear on and clean my feet.  I also keep an empty water bottle in my bag.  I have forgotten my hydration back before and had the water bottle save me.  Next I make sure I have my bike and running shoes.  A race belt is a belt that your race number snaps on to.  I like to use a belt with a pocket and keep a gel pack and some salt tablets so I am ready for anything.  You also need to think about lubrication for yourself.  Blister shield in your shoes, body glide or coconut oil on all your chafing spots, and sunscreen can really make race day more pleasant!

UP NEXT: TRAINING
Good luck on your gear search. Once you’ve got it come on back and we’ll get started on some training plans.  It’s a good time to check out the XTERRA calendar and find a race in your area or maybe even do a destination race as a goal, and we will put together some training plans to help you get ready for an XTERRA event this summer.

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