As triathletes, we pour hours into training—swimming, biking, and running—to build the fitness we need to crush our next race. But while your “engine—your physical fitness—is the heart of your performance, it’s not the only factor that determines how fast you’ll go. The fitter you get, the harder it becomes to squeeze out extra gains from training alone. That’s where “free speed” comes in.
If you haven’t heard the term before, free speed refers to ways you can go faster without improving your fitness. It’s about smart choices—tweaks to your gear, technique, and strategy—that shave seconds or even minutes off your time. At Sported, the UAE’s top triathlon store, we’ve seen firsthand how these strategies can transform race-day results for athletes of all levels. Founded by David and Rianca, our mission is to equip triathletes with the tools and knowledge to maximize their potential. Let’s dive into some ways you can unlock free speed and perform better than ever.
Why Free Speed Matters for Triathletes
Triathlon is a unique sport—it’s not just about endurance but also efficiency across three disciplines. Whether you’re racing the sprint distance at TriYAS or tackling the T100 in Dubai, every second counts. Fitness gets you far, but free speed gives you an edge without requiring more hours on the bike or in the pool. For amateur triathletes, especially those balancing busy lives in the UAE, these strategies are a game-changer. They’re accessible, actionable, and can make a noticeable difference—whether you’re chasing a podium or just aiming to beat your personal best.
Pick Up a Well-Fitting Tri Suit
One of the easiest ways to grab some free speed is by wearing the right tri suit. Wind tunnel tests consistently show that a tri suit with quarter-length sleeves outperforms a sleeveless one, as long as it fits snugly. A tight fit reduces wrinkles and bagginess, which create drag as you cut through the air on the bike. If you’re between sizes, go for the smaller one—it’ll hug your body better and minimize resistance.
How much time can this save? For a Half-Ironman distance, a well-fitting sleeved tri suit can cut around 2 minutes off your bike leg—sometimes more for faster riders cruising above 35kph, where drag becomes a bigger deal. Even if you’re in the middle of the pack, the savings are still worthwhile. If you’ve got big goals—like qualifying for the World Championships or nabbing an age-group podium spot—it’s a smart move.
At Sported, we stock options for all budgets, from Zoot through to the Surpas Insane 3 Tri Suit. A top-tier option designed with performance in mind, it’s aerodynamic, lightweight, and built to be the fastest Tri Suit ever. Stop by our Dubai showroom to try one on and feel the difference for yourself.
Shave Your Legs!
Yes, it’s true—shaving your legs can make you faster. Pro triathlete Jesse Thomas famously tested this in a wind tunnel and found a whopping 15-watt savings after ditching the hair. Studies since then back this up, showing gains of 5-15 watts depending on how hairy you are and how fast you ride. For slower athletes with less leg hair, the benefit might be closer to 5 watts, while speedier, hairier folks could see the full 15.
Over a 70.3 distance, that translates to 1-3 minutes of free speed—at zero cost. All it takes is a razor and a few minutes before race day. Plus, in the UAE’s triathlon community, smooth legs are practically a badge of honor. So, grab a blade and join the club—it’s an easy win.
If you still can’t be convinced then you can achieve the same benefits with calf sleeves, at Sported we stock options from Fusion and Surpas.
Pace It Properly
Pacing might not sound glamorous, but it’s a massive source of free speed that doesn’t cost a dirham. Get it right, and you could save several minutes over a 70.3 distance while leaving your age-group rivals in the dust. Get it wrong, and you’ll pay dearly. Start too hard and you’ll fade later, especially on the run. For every minute you gain by overcooking the bike, you could lose multiple minutes trudging through the final leg with tired legs.
The trick is balance. Aim for a steady effort you can sustain across all three disciplines. On the bike, keep your power or heart rate in check—don’t sprint out of T1 like it’s a solo time trial. For the run, resist the urge to blast off; save some gas for the back half. Practice this in training, and you’ll arrive at race day ready to execute. Good pacing isn’t just about speed—it’s about racing smarter than the competition.
Get a Bike Fit
Aerodynamics are king on the bike, and your position is the biggest factor. A proper bike fit can unlock free speed by reducing wind resistance, making you slip through the air more easily. The goal? Lower your frontal profile—think tucked elbows and a flatter back—while staying comfortable enough to run well afterward. It’s a balancing act, but one worth mastering.
Small tweaks can yield big results. Adjusting your saddle height or aerobar angle might trim seconds off every kilometer, especially on flat, windy stretches commonly found in local races. At Sported, we’ve seen UAE triathletes drop minutes off their bike splits after a fitting session.
Invest in an Aero Helmet
Aero helmets are a staple at the sharp end of triathlon for a reason—they work. With their sleek fronts and tapered tails, they cut through the wind far better than standard road helmets. Testing by 220Triathlon found that an aero helmet saves about a minute over a 40km ride. Scale that up to an Ironman’s 112-mile bike leg, and you’re looking at a 4.5-minute advantage. That’s huge.
Take the Rudy Project Wing Dream Aero Helmet, available at Sported. Their research shows it saves an average of 12.6 watts compared to a traditional helmet. For context, that’s like getting an extra 20 minutes of hard effort without breaking a sweat. Whether you’re racing the short, sharp Sprint or a grueling Long Course, this is free speed you can’t ignore. Pop into our showroom to check it out—it’s a podium-worthy upgrade.
Add Aero Bars for Extra Gains
Aerobars are another proven way to boost your bike speed. By letting you stretch out and lower your torso, they shrink your frontal area, reducing drag. The exact savings depend on your body and setup—some athletes see massive gains, others less—but the impact is real. It’s all about slicing through the wind more efficiently.
Comfort matters, though. If you’re cramped or unstable, you’ll lose power and control, especially on technical courses. That’s why we recommend the TriRig Alpha One aerobar. It’s fully adjustable, with options to tweak stack, reach, and pad positions for a fit that’s both fast and comfortable. UAE triathletes love it for its versatility—whether you’re a beginner tweaking your first setup or a competitive age-grouper dialing in every detail, it’s a solid choice.
TriRig has a good primer on what “Free Speed” really means, and a few really easy ways to get it. In their video they cover three simple ways to reduce the forces in cycling conspiring to slow you down.
Boost Your Speed with Disc Wheels
When it comes to squeezing every ounce of free speed out of your bike leg, disc wheels are a standout option for triathletes. These solid, flat wheels—unlike traditional spoked ones—cut through the air with remarkable efficiency, especially on the flat, fast courses you’ll find in UAE races like Ironman 70.3 Bahrain or the T100 Dubai. They’re a favourite among competitive age-groupers and pros alike, and for good reason: they deliver measurable time savings without requiring you to pedal any harder.
The magic of disc wheels lies in their aerodynamics. By eliminating spokes, they create a smooth surface that reduces turbulence and drag, letting you maintain speed with less effort. Studies and wind tunnel tests show that a disc wheel can save you 10-20 watts compared to a standard deep-section wheel—translating to roughly 1-2 minutes over a 70.3 bike leg or up to 4-5 minutes in a full Ironman. The faster you ride, the bigger the benefit, as drag increases exponentially with speed.
The one drawback is cost, full disc wheels tend to be expensive, and can be tricky to handle in strong crosswinds, that’s where EZGains come in, their lightweight, affordable wheel covers give you the flexibility to select the best option for any given race day, at a fraction of the cost of a solid disc wheel.
EZGains offer a range of “Free Speed” products including the Aero Front Derailleur Guard.
Bringing It All Together
Triathlon is a sport of details, and free speed is about nailing those details without overhauling your training. A snug tri suit like the Surpas Insane 3, shaved legs, smart pacing, a dialed-in bike fit, an aero helmet like the Rudy Project Wing, and adjustable aerobars like the TriRig Alpha One—these are your tools. They don’t replace fitness, but they amplify it, giving you an edge on race day.
Here in the UAE, where the triathlon scene is thriving, Sported is your go-to for making this happen. David and Rianca built this store to support athletes like you, from first-timers to podium hunters. Swing by our Dubai showroom to explore these products and chat with our team—we’re here to help you find your fastest self. With a little know-how and the right gear, you’ll be crossing that finish line quicker than ever.
