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The Athlete's Survival Guide: Swimming, Biking, Running & Hiking
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items I'm a lifelong athlete! Fitness is my therapy. This list details apps, supplements, clothing, and other essentials that have supported my fitness lifestyle. These products have made training fun, contributed to productivity, and helped me prepare for and complete Ironman Races, triathlons, duathl... As an Amazon Associate, I earn from qualifying purchases.
Map
Sections
4
Triathlon
Pain Relief & Recovery
Climbing Mt. Kilimanjaro
My favorite fitness tracking Apps
Triathlon
These are some of the things that have helped me during my triathlon training and races.
For the swim part! Swim paddles are used to help you 1) Learn to maintain balance & symmetry in the water, 2) To make sure your stroke is correct (hand entry), and 3) To build the strength in your arms.
Paddles
You'll definitely have to figure out which style hydration system works for you. You can simply go with the bottle cages on the bike frame, this style out front, or two on the back of your saddle. It really is a personal preference, but hydration o...
XLAB Torpedo Kompact 500 Front Hydration
Using this swim snorkel was the first phase of learning how to breathe in the water for long distance swims. You can use this to practice your stroke without worrying about your breathing.
Original Swimmer's Snorkel
You'll use this when you start swimming in open water. It lets the swim coach know where you are while also giving you something to rest on when you get tired. Disable confidence booster.
Swim Buoy - Yellow/Orange
There are different types of clipless pedals. Two primary types are SPD (Shimano Pedaling Dynamics) and SPD-SL (Shimano Pedaling Dynamics - SuperLight), along with others like Crankbrothers and Speedplay. Depending on what you become most comfortable...
Torch 1.0 Road Shoes
A wetsuit, whether it's long or short sleeve, will help you swim in the colder season triathlons.
Wetsuit Wearhouse | Over 20,000 Wetsuits In Stock Today!
This helped me to get faster on my swim. You can set the cadence so that you can get faster. For each beep your hand enters the water. You can wear it under your swim cap.
Tempo Trainer Pro
Hoka's are THE best running shoe IMO. This is especially true for Ironman. When I first started triathlon Hola was fairly new and there weren't that many colors. They were the best discovery I made for Ironman training. At this point they're fairly p...
Women's Hoka Clifton 9 GTX®
You can also use fins in conjunction with the paddles to help affect your swim skill. They both make you faster while also requiring you to perfect your swim stroke. Sometimes the fans would cause me cramp if I kicked too hard to help you learn how t...
FINIS Zoomers Gold Swim Fins
The one piece bathing suit is best for triathlon training It makes you sleek and faster in the water. You want to make sure it's snug.
Nike Women's HydraStrong Solid Poly Racer Back One Piece Swimsuit
Of course you're going to ride a bike for me. I wear Rudy helmets, But there are several brains out there. Make sure the helmet is highly rated for safety and that it's brand new versus used.
Rebel | Rudy Project
This mesh bag is great for carrying your swim gear to the pool or to the lake for an outdoor swim. It's mesh and aerated so all your stuff can dry quickly.
Sporti Mesh Bag
IMO profile design has some of the best hydration systems, bottles and cages.
HYDRATION | Profile Design
This comes in handy to keep you from chafing when you're on those LONG bike rides. Trust me, you'll need it.
Paceline Products Chamois Butt'r Eurostyle Cream - 8 oz Tub
This is good to keep you from chafing in your wet suit. Rub it around your collar bone, on your shoulders, and any place you've learned that you need it. It also helps you get in that thing.
Aquaphor Healing Ointment Skin Protectant, 1.75 oz Tube
BASE salt can be used on the bike and/or during the run. It keeps you from cramping and gives you the salt your body needs when you're dehydrated. Just take the little bottle with you, open the cap, place your thumb on the top, and stick it in your...
BASE Electrolyte Salt
A kickboard is good to work on form and drills and also to help perfect your kick.
Swimming Kickboards in Swimming(1000+)
Eventually, when you become serious in the sport of triathlon, or even just running or swimming alone, you should invest in a watch that will help you track each discipline. I've only worn a Garmin and I like the way it tracks each discipline alone o...
GPS Running Watches | Running Watches for Every Runner
Lock laces are particularly useful when you transition from the bike to the run. Tying and untying your shoelaces wastes time Lock laces can help you just slip your feet into your shoes and start your run. I also use these on my snow boots so they do...
Lock Lace
Make sure to put some sunscreen on your face while running & biking. I love this sunscreen. It's extremely light on your face. It almost feels like it turns to powder. This will last you forever!
Unseen Sunscreen SPF 50
You'll want a triathlon bag to carry all your gear to transition for set up. This bag can handle all your gear. You can even squeeze in a bike pump.
Ultra Tri Bag - Black
You'll need this tool to switch out your pedals. Most triathlon bikes come without pedals and this tool will help you put on your look keo pedals or the pedals that match whichever style of bike shoes you wish to wear.
Bike Pedal Wrench
You'll need to purchase the correct pedals that match the style of bike shoes you wish to wear.
Pedals - LOOK Cycle
Once you get serious about improving your swimming, these goggles will help! The information it provides in real time (you can see it in the lens while you swim) can help you make on the spot adjustments. Plus, the app holds key metrics.
FORM Smart Swim Goggles and Swim App
Everybody's preference for swim goggles is different due to head size, eye placement, etc. But you'll need a few good pair for swimming. You'll need a tinted pair for swimming outside in sunny weather so you can see the turn buoys.
Swim Goggles
IMO Balega hidden comfort socks are THE best! They have the perfect amount of thickness to wear in my shoes for long distance runs. Their moisture wicking and stay put.
Balega Hidden Comfort Socks
These socks are great for those with Plantar Fasciitis. They fit snug and provide a light cushion. I wear them on short runs or just around the house. They feel like a hug for your foot.
Features: Plantar Fasciitis Relief Sock
This is the only sunscreen I found that lasts an entire IronMan race. That's probably because it's pretty thick and it has 20% zinc oxide. Some races are really hot and sunny and this works the best especially in the water. I usually use this on my b...
Thinksport Sunscreen
Pain Relief & Recovery
When you're active enough there will come a time when you need to recover. That may involve simply taking time off, stretching, foam rolling, or sitting in compression boots. These are my go to. As an Amazon Associate, I earn from qualifying purchases. Items on my list contain affiliate links.
I can't tell you how clutch these compression boots are! When you log tons of miles between running and biking, you need help recovering. These boots are like a warm hug. I wear them almost everyday during training.
Normatec 3 Legs: Complete Leg Recovery Suite
This was recommended by my acupuncturist and I love it. It's similar to salon paas but IMO it's stronger and you can cut it off into big or small strips and apply it exactly where you need it.
701 DIEDA ZHENTONG YAOGAO, Medicated Plaster
These are the BEST recovery shoes you will ever wear. And trust me, after being on your feet biking & running in a triathlon (especially Ironman), you'll be glad to slide into these!
Unisex OOFOS OOahh Slide
I suppose this is more of a device than an app, but without the app it's useless. The Power Dot is an form of Transcutaneous Electrical Nerve Stimulation (TENS). I use it for recovery, pain relief, and massage.
PowerDot
Foam rollers are a great way to work in dynamic stretching while also relieving pain. There are several you can choose from and some are firmer than others. Choose accordingly.
Foam Rollers / Balance Trainers: Sports & Outdoors
This is a perfect gift for when you're not available to give your Bae a massage. It's portable and they can break it out at work if they're stressing in front of a computer all day.
Theragun Mini 3rd Gen (Black) | Small Percussion Massage Gun for Pain Relief
This is my favorite amino acid, post workout recovery drink. It's made with vegetable-based amino acids. It speeds up recovery and promotes muscle repair. I discovered it via my monthly subscription box And have been ordering it ever since. There are...
Natural Amino - BCAA Supplement for Post-Workout Recovery
If you're a runner you probably already know about 'the stick'. It's a great massage tool to get right on those tension points. Roll out the lactic acid that builds up in the muscle! It hurts so good!
The Original Stick - 20" Marathon Stick
Ahhhhhh, there's nothing like a good ole hot bath after a hard workout. Epsom salt does the trick and I love the lavender smell. It's relaxing.
Dr Teal's Epsom Salt Magnesium Soak, Lavender
This may be for the ladies more for the men but hey, it may work for them as well. Sometimes after a long bike ride or long run, despite my efforts, I'll have some chafing down there. This cream is very soothing for down there.
The Honey Pot Company Herbal Soothing Lavendar Vulva Cream
This is great for recovery! It's based on the tart cherry juice theory. It works!
Cheribundi Tart Cherry Juice 2.5oz Pouch Pack 12
The best for quick pain relief! Cooling and quick!
Biofreeze Roll On Pain Relief, Knee & Back
Climbing Mt. Kilimanjaro
Climbing Mt. Kilimanjaro was a bucket list trip for me. When you're prepared for the climb, all you have to worry about is getting to the top. These are the items I took with me. The only thing I wish I had brought were knee braces for the descent! So, I put those on this list.
Here's a short list of items to bring with you to the mountain.
Top Ten Creature Comforts to bring to Mount Kilimanjaro
These were my most comfortable hiking shoes I wore during my trek up Mt Kilimanjaro. I took two pair (one with a stiffer sole), but these turned out to be the shoes I wore the most. (affiliate link)
Salomon Outpulse Mid GORE-TEX Hiking Boots for Men
You cannot skimp on the sleeping bag you take to Mt. Kilimanjaro! As you get closer to the peak, it becomes frigid! Your sleeping bag should be rated for 20 degrees (the sleeping pad is just as important). I wasn't cold at all while my tent mate was ...
Therm-a-Rest Saros 20F/-6C Sleeping Bag
You'll need this to charge your devices while you travel. I had a layover in the Netherlands and started using it there. In Africa you'll need it as well.
International Travel Plug Adapter
If you're a female and plan to climb Mt. Kilimanjaro, this is essential! There are few bathrooms on the trek. This will allow you to relieve yourself standing up. I would also recommend purchasing men's underwear with the fly so you won't have to undress to use the PStyle.
The pStyle: Easily Maneuvered Stand To Pee Device
The sleeping pad is just as important as the sleeping bag on Mt. Kilimanjaro. The sleeping pad should be insulated with an R-rating above 4.8. It will keep you off the ground and keep the cold temps from transferring to your sleeping bag. I was war...
NEMO Tensor All-Season Ultralight Insulated Sleeping Pad
Another important item to consider for climbing Mt. Kilimanjaro is your daypack. If you choose to have a porter carry your bag ,it cannot weigh more than 33 lbs. A 32-liter day bag will suffice, but you still cannot load it down. If you choose to wea...
REI Co-op Traverse 35 Pack - Men's
This tiny portable pump was 'clutch' in filling my inflatable mattress. It lasted my whole trip up Mt. Kilimanjaro. I didn't even have to recharge. It's quick! It beats having to blow up your air mattress after trekking all day or in cold weather...
Tiny Portable Air Pump 1300mAh USB
You'll need a power bank to charge your devices on the mountain. I used this to charge my Garmin, phone, GoPro, and any devices others needed to charge. You can hang it off your backpack while you trek to charge off the sun. It also has a flashlig...
Solar Powered External Battery Pack
I used the heck out of these compressed towels. You just add water and they 'grow' to the size of a wash cloth. There is no opportunity for showers on the mountain unless your tour company brings a shower facility with them (and/or depending on the...
Disposable Thicker Compressed Towel Large
Shilajit is found mainly in the Himalayas, formed for centuries by the gradual decomposition of certain plants by the action of microorganisms. You'll have to research ALL of the information, but it is known to boost energy levels and more. I cycle b...
Shilajit Extract, 250 mg
Of course you'll need a duffel bag to carry all your stuff. The porters will move this bag from one campsite to another. This is the perfect size as you don't want it to be too big for them to carry. Make sure it's a bit weather proof. I lined th...
Big Haul 60 Duffel
You'll traverse through 7 climate Zones while trekking to the top of Mt. Kilimanjaro, so you'll need several layers. But most important, you'll need to be WARM at the top. This was what I wore as the second to top layer (wind jacket on top of every...
Outdoor Research Helium Down Hoodie
I wore the GORE-TEX as my top layer at the top of Mt. Kilimanjaro. Make sure to try on all your layers while at home. You may have to size up to allow for multiple layers. This top layer was to protect against the arctic wind (we went at the end o...
Marmot GORE-TEX Lightray Insulated Jacket
I use this regularly at home to apply on my back (I'm in LE and wear a bullet-proof vest daily) so I took it with me to the mountain. I'm so glad I did! You'll need to protect your face and LIPS from the elements. You can get sunburned and this he...
ECZEMA HONEY Skin-Soothing Cream 4 Oz
Of course you'll definitely need some trekking poles! Make sure to bring all the accessories. On some areas you'll need the caps, others you'll take the caps off. AND, you will REALLY need them on the descent.
Cascade Mountain Tech Lightweight Aluminum Trekking Poles
Every morning our guides would check our oxygen levels with a pulse oximeter. Many of us purchased and took our own to check ourselves along the way. This makes sure your body is acclimating to the altitude levels.
Pulse Oximeter Fingertip - SpO2/HR Monitor
You absolutely MUST have a pillow to complete your restful night! I was second guessing whether or not I needed a pillow on the mountain and I'm so glad I bought one! It wont take up much space!
Exped Ultra Pillow
These will also be useful to keep the rocks out of your shoes/boots. Some wore the tall gaiter, but I purchased the short version which worked well.
Altra Trail Gaiters
This may be a bit obvious, but you should definitely take a beanie with you. Actually I wore a thin skull cap underneath my beanie And also wore a neck gator to cover my neck & ears.
Men's Skullies & Beanies
Make sure to purchase wool socks to keep your feet both warm and dry. Depending upon the boots or shoes you take, you can decide how thick the wool will be. You'll either need to size up on your shoes or get thinner wool socks.
Wool Socks
You'll need cold weather gloves. Take a thinner pair and of course cold rated mittens so your fingers can keep each other warm.
Men's Winter Gloves | REI Co-op
My favorite fitness tracking Apps
These applications track your training activities (swim, bike, run, elliptical, strength training, etc.). Some can track shoe mileage, some send alerts when you overtrain, and others celebrate your milestones. They all do one thing: provide data/metrics. These are my favorites.
This is the app I use to track my macronutrients. It's hard to get all my protein in so I like to see where I'm at each day. You can save favorites, take a picture of your dish (it's very accurate), and most items are already on the list.
Foodvisor App - Nutrition Coaching - Eat Healthy & Lose Weight
This is an excellent free app that has a workout generator, articles, and can create workouts based on the equipment you have on hand.
MuscleWiki - Simplify your workout
I love TrainerRoad! It's great for indoor bike rides and recommends training plans based on your goals. You can also connect with your other social networks to see all your workouts in one place. TrainerRoad will warn you when it feels you are overtraining. There is a cost involved.
Get Faster with TrainerRoad
If you own a Garmin device you likely already use Garmin connect. I use several other apps to track my stats, but like Garmin connects intuitive readings (especially when I run to get the data from my foot pod). I also enter challenges and track my...
Garmin Connect
STRAVA is an awesome app for tracking all your activity. It also tracks shoe mileage, and fitness milestones. It has a social component to it where you can compete with your friends. There are both free & paid versions. The free version offers most of what you'll need.
Strava
I love to go hiking, but often there's no phone signal on the trail. All trails allows you to download the route ahead of time to make sure you don't get lost. You can search for trails/hikes and read reviews from others. Trails are ranked by difficu...
AllTrails: Trail Guides & Maps for Hiking, Camping, and Running
In the Final Surge app you can plan your workouts weeks ahead. If you have a coach they can schedule your workouts in the app. The app also lets you know when you're over-training. You can import Garmin activity as well. This is a free app.
Final Surge | Workout Log for Athletes and Coaches
As the title states, you can use this app to find a bike route, download the route to your phone, and ride the route. I download routes to my Garmin bike computer for turn by turn directions. There's a free version that is really all you need. Fee...
Ride with GPS: The Most Trusted Platform for Cycling Routes and GPS Navigation
Training Peaks is similar to Final Surge with a bit more metrics and data. I generally use TP when I'm being coached. My coach inputs my training and we can both see the data/metrics/fatigue score so I know when to rest.
TrainingPeaks | A Training App as Versatile as You
I love my Peloton rower! But there's a lot to be said about the app. It's handy. If I want to meditate where I am without going to my home gym, I can do that. The same with stretching, walking, etc.
Choose Your Peloton App
Another great app for tracking macros, meal planning. It also tracks workouts and has useful articles to educate yourself on fitness & nutrition.
MyFitnessPal