Anyone who is serious about triathlon will advise you to have two different types of shoes: one pair for cycling and another for running. It all comes down to personal choice. You can purchase two new pairs of triathlon-specific shoes or wear your usual training shoes. If you are a beginner or take part in triathlons only occasionally, you may feel more comfortable in your usual shoes. When you start to become more competitive, you may want to start looking into the different footwear options available.
Cycling
Triathlon-specific cycling shoes are different from the average road cycling shoe. They are designed to be put on and taken off quickly. When choosing your triathlon shoes, try them on while sitting on a bike. You won't stand while cycling, so putting them on and pacing around the store will not give you the correct feel. Cycling shoes should fit tightly. Sore spots and bruised toenails commonly thought to be caused by shoes that are too tight are actually the result of tiny amounts of movement where shoes are not tight enough. Look for shoes with stiff soles and as few straps or laces as possible to make changes easier.
Running
Correctly fitted running shoes protect you from knee, shin, hip and foot problems or injuries. Your fit will depend on how much your foot rolls and how high your arches are. Take your old shoes to the store to assess wear and discuss your personal needs or any problems you may have.
First Transition
The first pair of shoes you wear during your triathlon will be your cycling shoes. These are clipped onto the pedals for the duration of your ride. You need to decide if you will put them on before mounting or if you will have them attached so you can slip your feet inside once you get going. Practice both techniques to find the method that suits you best.
Second Transition
To achieve fast shoe changes during the second transition, you can either slip your feet out of your cycling shoes as you coast up to the transition area so you are ready to jump off barefoot and into your running shoes, or you can unclip your cycling shoes and do a quick shoe change when you get back to your post. Some triathletes prefer the first option, as running in cycling shoes can be difficult.
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