We are a group of triathletes that first came together in 2007 to do a sprint triathlon. Today we are have about 50 triathletes who participate in sprint to full distance triathlon.

Our members are of all levels. Many new t3 members started their triathlon journey barely able to swim, battling on the bike or struggling to complete a 5k and many of those now participate at a full distance level. We regularly compete in National Series and our very own t3 women’s team won the Triathlon Ireland National Championships in 2013.

Our mission is to help everyone achieve their triathlon own goals whatever that may be.

To ensure that your experience with t3 is fun, challenging and safe we put together some tips that have helped us on our way that may help you too.

Firstly, some House Keeping:

  1. You must be a Triathlon Ireland (TI) member to be a t3 member. This will ensure you receive the TI personal insurance cover. t3does not provide any insurance cover to members.
  2. Adhere to TI standards, rules and policies.
  3. Only train within your own abilities and levels of fitness, taking care to warm-up adequately prior to participation and cool-down when finished.
  4. Report any medical conditions, injuries or incidents whether at training or during events.
  5. Represent t3 positively.

The Swim

  • Bring your swimming ‘toys’ (fins, pullbouy, paddles).
  • Drinking water is recommended for any session over 30 minutes.
  • Swim in the right direction to avoid collision with other swimmers!
  • … and please, do shower before you swim!

Open Water

  • You are responsible for your own safety.
  • You must be able to comfortably swim 1 Kilometer.
  • It is your responsibility to buddy up with others.
  • Wear a swim safety bouy.
  • Wear a wetsuit and brightly coloured swim cap.
  • Apply chaffing cream especially to your neck when you are wearing a wetsuit.
  • Buddy up, swim in pairs or trios based upon speed and ability.
  • If you are heading back to the shore, tell others and return with your buddy.
  • If you begin to feel cold return to the shore. Hypothermia can set in very quickly.
  • Swim parallel to the bank/shore if you are a less confident swimmer.
  • Know your limits and stay within your limits.
  • Roll on to your back and raise your arm to attract the attention if in difficulty.
  • Watch out for other swimmers at all times. Anyone of us can get into difficulty.
  • No one gets left alone in the water.


The Bike

We love to cycle. The t3 cycles are typically 50k-100k so have a good breakfast before you cycle.




  • Helmets are compulsory – no helmet no cycle!
  • Dress in appropriate clothing for the weather. Sally gap can be seriously cold!
  • Layers are important and rain jacket is a must for Irish cycling
  • Have lights on your bike for day time cycling
  • Wear bright coloured reflective clothing


Be self- sufficient

  • Bring; tubes, patches, tyre levers, co2/pump and allen keys on all cycles. You should be able to carry out basic running repairs including changing a tube.  If you are a not able to do so, ask a more experienced member to show you.
  • Mudguards should be used in poor weather.
  • Ensure your bike is in good working order and is regularly serviced.  Brakes and gearing should be fully operational and tyres should be in good condition and pumped to an appropriate level.
  • Share expertise and ask someone to check your bike and you check theirs. Getting an objective viewpoint on your brakes etc can be very informative.  Those members who are confident in mechanics can then give advice and simple solutions for a safer cycle.
  • Bring sufficient nutrition for the duration of the cycle. For example, 2 x bottles of fluid and food of your choice.


Plan the route and cycle  

  • If there is a wide spread of abilities the route will be discussed at the outset and the group will be split into two or more groups to ensure everyone has a safe and enjoyable experience.
  • Designated routes should be set out where possible to ensure all meet for the coffee stop.


During the Cycle

  • The group should ride at a pace that is comfortable for all.  If you are concerned that you might not be able to keep up with the group, or go the whole distance, discuss this with the Ride Leader, and arrange to ‘buddy up’ with someone in the same situation.


  • No one is left alone on a group ride.


  • Cycle in a cohesive group at a maximum of two abreast.  NEVER RIDE 3 ABREAST.  Single out depending on traffic or terrain – it is the responsibility of the cyclists at the front or the back of the group to make this call.
  • Be courteous to all other road users-even if they are not showing you the same respect. When riding with t3 and/or wearing t3 this is non-negotiable.
  • Give pedestrians space on roads with no foot paths and call out “walkers” to cyclists behind.

 Obey the rules of the road. When in t3 gear this is obligatory.


  • At junctions wait for everyone. Do not move until the whole group can safely cross.
  • Use the drop bars descending. Sit back on the saddle with 70% on front 30% on back brakes.
  • Call and signal hazards.  All cyclists should repeat these calls for the benefit of those behind. At traffic lights call and signal “slowing” or “stopping”.
  • Stay “on the wheel” in front. Your front wheel should be one foot away from their rear wheel.
  • No half-wheeling.  This is where you overlap wheels with the person in front of you. If the person in front wobbles you (and possibly others) will come down. This is very important.
  • If cyclists at the back are under pressure, ask those at the front to slow down.  Don’t leave it too late! Most accidents happen when people are under pressure.
  • When taking your turn at the front of the group maintain the current speed – do not increase it.



Keep Safe

T3 cycles are social cycles. Cyclists should maintain line and speed and move as a cohesive bunch.


  • Stay off aero bars in group cycles.
  • Cycling with no hands is too dangerous always use your handle bars.
  • If you plan to ride intervals this should be agreed at the outset of the ride.
  • If you want to race, the t3 social cycle is not the place!
  • When descending don’t rely on calls from the front. keep a safe distance. Less experienced cyclists should not signal obstructions when going downhill – keep your hands on the bars.


The Run

  • Bring water.
  • Wear reflective clothing during evening and night sessions.
  • Bring extra warm/dry clothing to put on following a session, when appropriate.
  • Know your own limitations and stick to them.
  • Observe the rules of the road.


There is a wide range of experience so tell us what your triathlon goal is and we’ll help you get there! Most importantly of all have fun! We look forward to training with you.