This year will be my third time competing in the Rev3 Knoxville triathlon. The last two years the race has been very cold and wet. It is important to come to the race prepared for anything mother nature throws at you.  Hopefully, with the race now being two weeks later, the weather will cooperate with us!

If it is cold come race day here are a few suggestions:

  • Run on the treadmill or ride the spin bike in your hotel before the race
  • Wear a swim skin underneath your wetsuit for extra warmth and wear it on the bike to block the cold wind.
  • No Wetsuit? No worries!  Rev3 Triathlon rents wetsuits at their expo on race weekend!
  • Wear two caps in the swim (one silicone)
  • Wear a TON of clothes and socks to the swim start and keep them on until you get into the water. No need to prance around in the race kit and get cold.
  • Drink a little more electrolyte drink before race start. We tend to neglect nutrition when it is cold.
  •  Wear clear sunglasses on the bike if there is rain.
  • Put toe warmers on your cycling shoes
  • Have arm warmers and gloves in T1


The swim course (view map) goes up stream for about .25 mile of a mile for the Olympic (.40 for the half) and then you do a 180 turn and swim downstream until the swim exit. I highly advise bringing both mirrored goggles and clear goggles. In 2012 the sun was in my eyes swimming to the first buoy. Last year it was rainy and cloudy and I would have liked to have had clear goggles. I would sight for the DOCKS as opposed to the buoys on the way into the finish. The boathouse is really easy to see rain or shine.

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The Knoxville bike course (view map) is rolling. I would use a 11/25 cassette and a disc wheel if you have one. If not, no worries! You will cross over a set of railroad tracks towards the beginning and the end of the bike course. In 2012 my water bottle and Garmin unit fell off my bike while going over the railroad tracks. Make sure they are tightly secured and you have an extra gel or two in case something falls off. There is a pretty significant climb near the end of the course. It is important to save a little energy for this and to know where this climb is. I suggest driving the course and studying the descent so that you can prepare for the sharp turns. The last 2 miles of the course are slightly downhill. Make sure to keep riding hard into T2 and not slack off because it feels fast and easy.

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The Knoxville triathlon run course (view map) is an out and back and on a path for most of it. The first and last mile are pretty tough though! Study the last mile to the finish line so you know when you can make your final surge. The last mile is a grind, so save a little extra energy for a strong finish! Make sure to say thank you at the aid stations.



Where to Eat?

Mellow Mushroom –

Tupelo Honey Café –


Calhoun’s on the River (overlooks the swim start) –

Ye Olde Steak House –


Good luck to everyone racing! Make sure to say hello out on the course or at the expo.  Still have some unanswered questions?  Be sure to come by the Pro Q&A at 1:30 on Saturday.  I will be there as well as a handful of other Pro’s and we will all be happy to answer any last minute questions that you may have.

Be sure to review the entire REV3 Knoxville Triathlon Athlete guide too!

Lauren Goss – Pro Triathlete –

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