St Kilda Triathlon Club Coach on If You Should Wear Socks In a Triathlon

In today's blog, we ask Performance Coach Steve Davis of St Kilda Triathlon Club "Should I wear socks during my race?" The answer isn’t as simple as yes or no. It depends on a variety of factors, including race distance, weather conditions, personal comfort, and, most importantly, your preparation. Let’s see how Triathlon Coach Steve Davis breaks it down.

When to Go Sockless

Going sockless can save precious seconds in transition and is often the choice of experienced triathletes in shorter races. Here are the key scenarios where skipping socks might be advantageous:

1. Sprint and Olympic Distance Races

• Why: Every second counts in these shorter formats, and skipping socks can shave off valuable time in T1 and T2.

• Preparation Needed: Train without socks in both your cycling and running shoes to ensure your feet can handle it without developing blisters or hot spots.

2. When You’re Well-Prepared

• Why: Going sockless requires toughened feet. If you’ve practiced in race conditions and are confident your shoes fit perfectly, you’ll likely avoid discomfort.

• Pro Tip: Apply anti-chafing balm or use seamless shoes specifically designed for sockless wear.

3. Hot or Dry Weather

• Why: In warmer climates, your feet are less likely to get wet, reducing the risk of blisters from moisture buildup.

When to Wear Socks

For longer races or specific conditions, socks are not just a comfort but often a necessity. Here’s when you should consider wearing them:

1. Half-Ironman and Ironman Races

• Why: Over longer distances, the cumulative friction and moisture increase the likelihood of blisters and discomfort. Socks provide an extra layer of protection.

• Pro Tip: Opt for quick-drying, moisture-wicking socks to keep your feet dry and comfortable throughout the race.

2. Wet or Cold Weather

• Why: In rainy or cold conditions, your feet are more susceptible to becoming wet and chilled. Socks help insulate and prevent numbness or irritation.

3. Sensitive Feet or Injury History

• Why: If you’re prone to blisters, have sensitive skin, or are recovering from foot injuries, socks add a critical layer of cushioning and protection.

The Bet Each Way

I always recommend that even if you do choose to wear socks, you should put them on in T2 for the run leg of the race. The run is more likely to produce blisters than the bike leg, and by going sockless on the bike it gives your feet time to dry out and you can brush off all the sand and grit so that putting socks on is more comfortable.

Training and Race Day Tips

Whether you decide to wear socks or not, preparation is key:

1. Train Like You’ll Race

• Practice transitions with and without socks to determine what feels best and what you can manage efficiently.

2. Choose the Right Socks

• Look for lightweight, seamless socks that fit snugly and wick away moisture. Avoid cotton, which retains water.

3. Test in Similar Conditions

• If possible, practice under weather conditions similar to your race. Wet feet in training will teach you a lot about what to expect on race day.

Final Thoughts

The decision to wear socks ultimately comes down to personal preference, preparation, and race conditions. Many of my athletes find that shorter races are ideal for going sockless, while longer distances require the added comfort and protection of socks. As with any race-day decision, nothing should be left to chance—test it multiple times in training and go with what works best for you.

Remember, the goal is to cross the finish line as quickly and comfortably as possible. Whether you’re team sock or team sockless, the right preparation ensures your feet will thank you at the end of the race.

Happy racing!