A

Aero bars

Padded elbow rests and extensions allowing a rider to lie flatter, reducing arm strain and wind resistance and increasing speed. Also known as tri bars.

Aquabike

A swimming phase followed by a biking phase with no run.

Aquathlon

A swimming phase followed by a run phase with no cycling phase.

ATP

Annual Training Plan.

AHR

Average Heart Rate

B

Bonking

Sudden fatigue and energy loss caused by running out of glycogen in the muscles.

Base

The groundwork of fitness on which you build power and speed.

BMI

Body mass index. Refers to the measure of fat on a body using height and weight.

BOP

Back of the Pack.

Borg scale

A method of measuring physical activity on a scale of perceived exertion or how hard you feel your body is working.

Bottom Bracket

The central axis on which the bicycle cranks rotate.

BPM (beats per minute)

Measure of heart rate.

Brick

Training session combining two disciplines (e.g. cycling and running) used to simulate race experience and help your body adapt to switching sports quickly.

BTF (British Triathlon Federation)

The national governing body for triathlon in Great Britain. BTF members comprise Triathlon England, triathlonscotland and Welsh Triathlon.

Burnout

Condition similar to overtraining, caused by doing too much and/or too soon and/or with too little rest

Base Metabolic Rate

The amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans).

BPM

Beats Per Minute

C

Cadence

Pedalling speed, measured in RPM (revolutions per minute).

Carbon fibre

Strong but light material, from which many (top-end) bikes are now made.

Cassette

Gear selection system.

Century

A 100-mile bike ride.

Circuit resistance training

A circuit of various weights to be completed one or more times with minimal rest between exercises. The emphasis is on endurance rather than power or strength.

Clip-in pedals

Designed to securely accommodate special cycling shoes, meaning your feet sit in the most efficient position to transmit power through the pedals.

Criterium

Short-course road races with multiple corners taken at high speeds in a pack riding situation.

CD

Cool down

Chamois Butter

A clean, non-greasy lubricant between you and your cycling shorts. In addition to making biking more comfortable, it reduces the chances of saddle sores, and restores dried-out chamois & short liners

D

Derailleur

A system of variable-ratio gears allowing you to adjust a bike’s gearing

Dolphin Dive

A technique used to get through shallow water involving doing short, shallow dives until you are deep enough to swim

Drafting

The practice of tucking in behind someone else so they take the brunt of the resistance and you get an easier run/swim/bike, sometimes explicitly prohibited in races. Also known as slipstreaming.

Drills

Repetitive exercises focusing on technique to promote efficiency.

Duathlon

A run-bike-run race (no swim section as in a triathlon).

F

Fingertip drag

Time-honoured swimming drill used to promote freestyle arm efficiency.

Frame size

Common bike measurement, traditionally taken from the middle of the bottom bracket to the top of the seat tube.  It’s vital your bike is the right fit as your seating position will affect efficiency, comfort and drag

FOP

Front of the pack

H

Half-Ironman

1.9K swim; 90K cycle; 21K run. See also

Half_mary

Half marathon, 13.1 miles

Hybrid

A bike somewhere between a mountain bike and a road bike. Good for all-round use.

HRM

Heart Rate Monitor

I

IM

Ironman distance (2.4-mile/3.8K swim, 112-mile/180K bike, 26.2-mile/42.2K run).

Interval (Training)

Usually used when running/cycling, intervals are used for speed work, using quick sprints during a long session.

Ironman

Brand name of global series of triathlon events comprising a 2.4-mile swim, 112-mile cycle, and 26.2-mile run (marathon).

K

Kick board

A float you grip with your hands in the pool, while your legs do all the work

K.I.S.S

Keep It Simple Silly! A 4 letter guide to packing your Triathlon gear

L

Lactate Threshold

The highest level at which your muscles can still convert glycogen to glucose aerobically (i.e. using oxygen). Exercising above this level will soon lead to discomfort as lactic acid (a by-product of the anaerobic process) accumulates in the bloodstream. Training at, or slightly above, this threshold will gradually push it upwards, allowing you to race faster. Also known as Anaerobic Threshold (AT) .

Long, slow distance training (LSD)

Exactly what the name implies - essential cardiovascular training foundation for endurance events

Lactic Acid

Lactic acid is formed from glucose, and used by working muscles for energy. It is thought that muscle cells convert glucose or glycogen to lactic acid, then lactic acid is absorbed and converted to a fuel by mitochondria in muscle cells.  Lactic acid is what causes muscle soreness

M

Marathon

A 26.2-mile running race

Mashing

A cycling term indicating pedalling a big gear (53 x 13 or 14) with a slower cadence instead of spinning a smaller gear.

Maximum heart rate (MHR)

The maximum rate that your heart can achieve. A rough rule of thumb is 220 minus your age, but a more accurate reading can be gauged in.

mRHR

Morning Resting Heart Rate (to distinguish the lowest rate vs. RHR, which could be recovery heart rate.)

MTB

Mountain Bike.

MHR

Maximum Heart Rate

MOP(er)

Middle of the Pack(er)

O

Olympic Distance Triathlon

1.5K swim; 40K cycle; 10K run.

OWS

Open Water Swim, for example in the sea or a lake as opposed to in a pool.

P

Paddles

Worn on the hands during swim training, they increase your workload meaning you train harder.

Periodisation

Carefully planned training schedule, focusing on different training elements in turn and culminating with a specific competitive goal.

Pull

Swimming exercise using a float between your feet/legs, leaving only your arms free to pull you through the water.

Pull – Take a pulll

Taking a turn to lead, allowing those behind to draft you and follow your pace.

PB

Personal best

PR

Personal record

Q

QR

Quick release lever that allows bike wheels to be easily removed and replaced for travel.

R

Rider position

Wind resistance makes a big difference in the bike so make sure you are leaning forward and slicing through the air rather than sitting up like a giant sail.

RPE (Rate of Perceived Exertion)

Means of evaluating how hard you are working, using either a scale of 1-11 or 1-21. The higher the number, the harder you are working. Considered by some to be more useful than measuring heart rate alone.

RPM

Revolutions per Minute.

Run or ride belt

Waist-mounted belt for carrying snack bars/gels/drinks.

Rabbit

The guy or gal that you pick out of the crowd before your swim start that you will chase and try to pass on your way to the finish

RHR

Resting Heart Rate

RICE

Rest, Ice, Compress, Elevate

S

Slick tyres

Thinner and faster road tyres, favoured by those looking for quicker times.

Sprint

A short-distance triathlon. Approximately 400-yard swim, 15-mile bike, 3-mile run.

SPD clips

Shimano Pedalling Dynamics clipless pedal system (now a standard term).

T

T1

First transition, where a competitor switches from the swimming stage to the cycling stage

T2

Second transition, where a competitor switches from the cycling stage to the running stage

Tempo training

Working just below your lactate threshold for an extended period (rather than a short interval). This will raise the threshold, raising the speed at which you can run for long periods

Time-trial bike

A serious (and often expensive) racing bike for competitive triathletes.

Toe-clips

A clip on a bike pedal that ensures the foot doesn't sit too far forward. See also.

Transition area

The area where the change is made from one sport to the next. It's important to be able to quickly and efficiently locate your own equipment, and the process of switching sports should be practised to avoid losing hard-earned time.

Tri bike

Bike specifically designed to be ridden in an aerodynamic crouched position, with a high saddle and low crossbar.

Tri Suit

A costume designed to wear throughout a triathlon, quick drying after a swim, small padding for the bike and flexible for the run.

TT (Time Trial)

Usually used in reference to a cycling event.

Turbo (static) trainer

A device that holds a bicycle in place, applying resistance to the rear wheel. Used for indoor training.

W

Wall, the

The sudden feeling of physical and/or mental fatigue as the body runs out of glycogen and switches to burning fat stores for energy instead

Waves

When a race starts in staggered groups (waves) usually separated by gender and age groups.

Wrench

A bike mechanic.

WTC (World Triathlon Corporation)

The owners of the Ironman trademark

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