Chafing might be one of the least glamorous topics in triathlon training, but it’s a real issue that almost every triathlete faces at some point. Whether it’s in the swim, on the bike, or during the run, chafing can turn a great race day into a painful ordeal. Fortunately, with a few smart tips and the right gear, you can prevent chafing and stay focused on what matters—your race performance.
Why Does Chafing Happen in a Triathlon?
Chafing in triathlons is typically caused by repeated skin-on-skin or skin-on-fabric friction. Add sweat, salt, and water from the swim to the mix, and it’s no wonder why chafing becomes such an issue.
The constant rubbing can lead to raw, irritated skin, particularly in high-friction areas such as the neck, armpits, and inner thighs.
Anti Chafing Tips for Triathlon Swims
Apply Anti Chafe Balm Before the Race
One of the best and easiest ways to prevent chafing in a triathlon swim is to use an anti chafing balm. These balms create a protective layer on your skin, reducing the friction that leads to chafing. Make sure to apply anti chafe balm to areas like your neck, shoulders, and any spot where your wetsuit or swim gear may rub.
Choose the Right Swim Anti Chafe Gear
Wearing a well-fitted wetsuit is crucial. A suit that’s too tight can create friction, while a loose fit allows excess movement, which can increase the risk of chafing. Some wetsuits are designed with anti-chafe materials around key areas, so consider investing in a high-quality suit if you experience chafing frequently.
A snug wetsuit prevents water entry and reduces friction. Test several sizes to find one that fits comfortably, especially around the neck.
Put on and Zip Your Wetsuit Properly
Smooth down any neoprene flaps and secure zippers and Velcro carefully to avoid irritation against your skin. Take special care around the neck area.
Practice Swimming in Your Wetsuit
Regular swims help your skin adapt to the suit and can strengthen areas prone to chafing.
Use Tape if Needed
In severe cases, KT tape can provide extra protection, acting as a "second skin" on chafing-prone areas.
Rinse and Dry Thoroughly After Swimming
Saltwater and chlorine can irritate your skin and exacerbate chafing. Rinse off as soon as you’re done with the swim portion of your triathlon, and pat yourself dry. This helps reduce further irritation during the cycling and running portions of the race.
Reapply Anti Chafe Balm During Transition
If you’re racing a long-distance triathlon, consider reapplying swim anti chafe balm at each transition. Your skin will thank you later, and you’ll prevent additional friction points from forming as you continue into the biking and running sections.
Wear Moisture-Wicking Clothing
Moisture-wicking materials help reduce the amount of sweat and salt that builds up on your skin, both of which contribute to chafing. Look for triathlon gear made of lightweight, breathable, and quick-drying fabrics.
Stay Hydrated
Another great tip is to stay hydrated. Hydrated skin tends to be less prone to irritation, while dehydrated skin is more vulnerable to chafing and friction.
Keep yourself well-hydrated during both training and races, as this helps maintain your skin’s natural elasticity and resilience. So, alongside your anti chafing routine and the right gear, don't forget to drink water consistently!
Stay Chafe Free During Long-Distance Races
For long-distance events like Ironman triathlons, chafing can become even more problematic due to the extended time in each leg of the race. In these situations, reapplying anti chafe balm at each transition becomes essential.
You can even keep a small container of balm in your race kit in transition for quick touch-ups on areas that are starting to feel sore.
If you're doing regular long-distance training, practice your chafing prevention routine every time, not just on race day.
This way, you can identify the specific spots where chafing is most likely to happen and learn exactly how much balm to use. Trialling these methods during training will help you avoid any surprises on race day, allowing you to stay focused on your performance, confident that you’re chafe-free.
FAQs About Anti Chafe Balm
What is Anti Chafe Balm?
Anti chafe balm is a product designed to create a friction-free barrier on your skin. It helps reduce irritation from repetitive movements, making it ideal for triathlons. Many anti-chafe balms are waterproof, so they’ll last through the swim and continue to protect you during cycling and running.
How Do I Use Anti Chafe Balm?
Apply anti chafe balm to areas prone to chafing before the race. Rub a generous layer on spots like your neck, shoulders, armpits, inner thighs, and anywhere your wetsuit makes contact. For longer races, consider reapplying in the transition zones to keep the protection strong throughout.
Is Anti Chafe Balm Safe for Sensitive Skin?
Most anti chafe balms are formulated with skin-safe ingredients, suitable for sensitive skin. However, if you have sensitive skin, it’s always a good idea to do a patch test a few days before your event to ensure you don’t have any adverse reactions.
Can I Use Anti Chafe Balm on My Feet?
Yes! Many athletes apply anti chafe balm to their feet to prevent blisters and irritation caused by wet shoes or socks. Applying balm to the heels and balls of your feet before putting on socks can help keep them comfortable throughout the triathlon.
Solid Anti Chafing Swim Strategy
Chafing can be a challenge in triathlon training and races, but with the right preparation and a solid anti chafing strategy, you can prevent it from becoming a major issue.
Remember, use anti chafe balm in all key areas, pick high-quality, well-fitted gear, and rinse off as soon as possible after your swim. These simple steps can make a huge difference in your race day comfort and help you stay focused on reaching the finish line. Happy racing!
