Women in Triathlon: Addressing the Gender Gap

This blog explores the gender gap in triathlon. Thoughts and opinions are my own, but I've brought in some sources that I trust and will link them.

Triathlon has come a long way for women, and though that’s something to celebrate, we must recognize that this progress is a direct result of those who have fought for women's rights along the way. It’s important to acknowledge the work that has been done while also accepting that there is still much to be done. Equal prize money, while significant, is the bare minimum. The ultimate goal should be equitable access for all self-identifying women in the sport. This is where we need to focus our efforts.

Triathlon is a better place for women now, but there are still challenges when it comes to representation and diversity in the sport. Women's participation remains overwhelmingly dominated by white athletes, which is a barrier to truly inclusive access and representation. It’s crucial that we continue to recognize this, actively work for diversity, and make room for all voices in the sport.

Photo by Finisherpix

Breaking Barriers: The Gender Gap in Triathlon

While female participation in triathlon has grown, women still face obstacles that limit their involvement. Historical inequalities, lack of media representation, and fewer sponsorship opportunities contribute to this gap.

Initiatives like She Races and their slogan "A Woman’s Place is On The Start Line" advocate for more equitable race experiences, pushing for better representation, race policies that support women, and providing guidelines that prioritize the well-being of female athletes.

One of She Races' pillars is ensuring that menstrual products are readily available at triathlon races. This is an important issue because for many menstruating individuals, triathlon races can present additional logistical and emotional challenges. When was the last time you saw menstrual products available at a triathlon?

As a person who menstruates, I can speak to the mental load this issue creates. When I was captain of McMaster University's Cross Country team, I kept a box of tampons in my locker and gave the team the combo in case someone unexpectedly got their period on campus. We store menstrual products all around, in different bags, to be prepared. If the unexpected happens, sometimes the only option is to ask another woman, who you may or may not know, if she happens to have spare menstrual products on her.

This is why initiatives like She Races, which advocates for the availability of menstrual products at race venues, is such a crucial step. Menstruation should not be a source of stress or inconvenience on race day. It’s up to the entire triathlon community to ease this mental load, so that no one is left in a difficult situation if their period unexpectedly starts just before the race.

Training Considerations for Female Triathletes

Women often have different training needs due to physiological differences, such as hormonal fluctuations, bone density, and endurance capabilities. Here are a few key factors to consider:

1. Menstruation & Hormonal Fluctuations

Menstruation and hormonal cycles can influence training and performance for women. Research from the Journal of Sports Science & Medicine highlights the impact of the menstrual cycle on an athlete’s energy levels, endurance, and recovery. Women may experience fatigue, muscle soreness, and other challenges during their menstrual cycle. Adjusting training to align with these cycles—whether using a "high" phase to increase intensity or a "low" phase to focus on recovery—can optimize performance and recovery. These fluctuations should be factored into periodization strategies to maximize training effectiveness.

2. Hormonal Contraceptives

For many women, hormonal contraceptives are a factor that influences training. Whether it’s the birth control pill, an IUD, or other hormonal methods, these can affect everything from energy levels to recovery times. Hormonal contraceptives aren't inherently "good" or "bad" for performance—they just add another layer to the physiological factors women need to consider in their training. These contraceptives can alter the menstrual cycle and impact how women feel during different parts of the cycle, so it’s important to note how they interact with an athlete's body and adjust training as needed.

3. Social & Cultural Factors

Cultural, social, and economic factors play a significant role in women’s involvement in triathlon, especially in more conservative regions or societies that discourage women from participating in sports. Social factors, such as lack of understanding, discrimination, or lack of opportunity, can contribute to feelings of exclusion. However, organizations such as the Transgender Sports Association and initiatives like She Races are creating spaces where women can feel supported, regardless of their background. These efforts aim to foster inclusivity in the sport, encouraging all women to compete, regardless of their identity.

4. Strength Training & Injury Prevention

Women are more prone to injuries like ACL tears and stress fractures due to differences in bone density and muscle mass. Research from the American Journal of Sports Medicine indicates that women are more susceptible to knee injuries, particularly ACL tears, which are common in sports that involve cutting, jumping, or quick directional changes, like triathlon. Strength training is vital for women in triathlon to build stability, power, and prevent injury. It’s important to include lower-body exercises that focus on knee and hip stability and upper-body exercises to build endurance and strength for all three triathlon disciplines.

5. Nutrition & Recovery

Proper nutrition is especially important for women triathletes, as they may experience fluctuations in performance based on their menstrual cycle. Iron and calcium intake is crucial to prevent deficiencies and maintain bone health. Research from the International Journal of Sports Nutrition and Exercise Metabolism underscores the importance of iron for female endurance athletes, as they are at a higher risk of iron deficiency due to menstrual blood loss. Additionally, focusing on protein intake and maintaining proper fueling strategies during both training and recovery periods will ensure that women have the energy they need to perform at their best.

Gear Considerations: Finding the Right Fit

Historically, triathlon gear has been designed with men in mind, leading to fit and comfort issues for women. Fortunately, brands are stepping up to offer better options.

1. Modest Triathlon Gear

For women who prefer full-coverage options, brands like Varlo offer triathlon suits with full-length sleeves and options for those who wear the hijab. These suits allow women to compete in gear that aligns with their values while maintaining the necessary performance benefits.

2. Female-Specific Tri Suits & Apparel

Women’s triathlon suits have evolved significantly, now coming with better chamois padding, higher necklines, and more supportive fits. Brands are designing more options that cater to a variety of body types, ensuring that women can find gear that feels comfortable and performs well.

3. Sports Bras & Supportive Gear

Though I’ve seen that some tri suits come with built-in support, I definitely do not recommend that.

Hot tip for everyone with breasts: wear a sports bra under your tri suit.

It’s crucial for comfort and performance. A good sports bra provides the right amount of support during running and cycling, and it’s worth investing in one that fits properly and reduces bounce. Some tri suits may come with built-in support, but personally, I find it’s never quite enough, and having that extra layer makes a world of difference.

4. The Struggle to Find Proper Bike Frames for Shorter Women

As a person who is just under 5'3" and rides an XS frame, I’ve personally found it difficult to find bikes that fit me properly. I can only ride XS frames, which means that for those women who are shorter than me, finding an appropriate frame is incredibly challenging.

This challenge speaks to a larger issue in the sport, where gear and equipment options often cater to the average male, rather than acknowledging that women’s (and specifically shorter women’s) needs aren’t always met.

Creating an Inclusive Race Environment

To truly bridge the gender gap in triathlon, race organizers and governing bodies must take additional steps:

Equal Prize Money & Media Representation

Triathlons are one of the few sports that offer equal prize money for both men and women. However, even with this equality on race day, women still face disparities in sponsorship opportunities and media coverage. Women in the sport, including professional athletes, often receive less financial backing and media attention than their male counterparts, despite achieving comparable results. These disparities contribute to unequal exposure and opportunity, especially for up-and-coming athletes. More work is needed to address these gaps in sponsorship and visibility.

Safe & Supportive Spaces

Race organizers must continue to create environments where women feel welcomed and supported. Providing female-focused training groups, mentorship programs, and ensuring that women are given fair start waves in mixed-gender events are crucial for creating a positive race-day experience.

Maternity Deferrals & Policies

Many races are adopting maternity deferral policies, allowing female athletes to defer their entry to a future race if they are pregnant or recovering from childbirth. These policies ensure that athletes can return to the sport when they’re ready, without facing penalties for life changes.

The Future of Women in Triathlon

While there’s still work to be done, the future for women in triathlon is promising. Continued efforts to create inclusive, equitable environments will only strengthen the sport and ensure that all women, regardless of their background or identity, have the chance to succeed. It’s crucial to continue advocating for diversity, equal access, and better representation at all levels—whether in sponsorship, media, race policies, or gear development.

As She Races says: "A woman’s place is on the start line"—and every finish line beyond. The work we do today will pave the way for future generations of women triathletes. It’s up to all of us to keep pushing for the changes needed to make triathlon a truly inclusive sport.

The information provided in this blog post is based on personal experiences and research. It is intended for informational purposes only and should not be taken as medical, legal, or professional advice. Athletes should consult with their healthcare provider or a qualified coach before making significant training or health-related decisions.

TRAVELLED TRIATHLETE