Want to Do a Triathlon? Here’s Exactly Where to Start

So, the idea of conquering a triathlon has sparked something in you, but the starting line feels a little… blurry? You’re not alone! I remember those early days, just like the athletes I now coach. Questions swirl: How do I even begin training? Can I fit this into my life? Will I actually be able to finish? The doubts creep in – open water swims, the right gear, that final run… Will I look silly? Am I capable? What if I don’t measure up? Trust me, those thoughts are familiar. We’ve all been there. But the incredible truth is, we took that leap, discovered a passion, and kept coming back for more. Now, I want to share the very process I use with my private coaching clients to help you find that same joy and success.

Planning Your Triathlon Adventure: Setting Yourself Up for Success

Typical Triathlon Distances

• Sprint (.25-.5 mile swim, 10-15 mi bike, 2-4 mi run)
• Olympic (.9 mi swim, 26 mi bike, 6.2 mi run)
• Half (1.2 mi swim, 56 mile bike, 13.1 mi run) also known as 70.3
• Full (2.4 mi swim, 112 mile bike, 26.2 mi run) also known as 140.6. Most popular brand is Ironman

NOTE: If you don’t feel ready to conquer the complete event, consider doing a relay. You can have 2 or 3 people on a team and you decide who does which leg. You get all the benefits of race day excitement with less stress and less gear. It is a fun way to learn about triathlon and experience the vibe.

Take inventory of where you are

• Think about your current ability to swim, bike, run: what are your strengths and areas for improvement? For example, regarding swimming, a strength could be comfort in the water, while an area for improvement might be breathing technique.
• Think about your commitments to family and work: how much time and support do you have for training? This will help you create a realistic and sustainable training plan.

Set your goal

• Choose a race: consider distance, location, weather, terrain, etc
• Think about how competitive you want to be: are you aiming for the podium or simply crossing the finish line?

Make your training plan

• Count the number of weeks until the race that you’ll have to train and get a plan to provide structure.
• Choose your plan. You can grab a free or standard plan online that is budget-friendly but might lack personalization or invest a little extra to work with a coach to create a custom plan that is tailored to your personal needs.

Triathlon Gear Demystified: What You Really Need (and What You Don’t)

Swim:

• Must have: swimsuit, cap, goggles, safe swimmer buoy (tow float) primarily for visibility in open water, but also useful for carrying snacks or water.
• Optional: wetsuit, ear plugs, nose plug, water shoes

NOTE: Wetsuits provide warmth and buoyancy. Look carefully at size charts. Call each company and ask for their recommendation and return/exchange policy. I’ve had great experiences with Blue Seventy over the years. I generally recommend a full sleeved suit over sleeveless. Watch these videos for tips on getting in and out of your wetsuit.

Bike:

• Must have: bike with water bottle holder, flat repair kit (including items like spare tubes, tire levers, pump or CO2 cartridge), helmet, comfortable shirt, shorts, shoes (can be your running shoes)
• Optional: glasses, bike shorts, bike jersey, bike computer, gloves, clipless pedals, bike shoes, chammy cream, basic bike safety/mechanics clinic

NOTE: The bike will be your biggest expense. While you can start with almost any functional bike you will work much harder riding a leisure or mountain bike with thick tires vs. a hybrid or road bike with thinner tires. Bike frames are very durable. If you are on a budget buy a used bike and get a bike fit for comfort and better performance. Check in with your local bike shop to have the bike evaluated before you buy. You don’t need a tri bike (like ever) if you don’t want or can’t afford one!

Run:

• Must have: running shoes, sports bra (if applicable), comfortable shirt, shorts, socks
• Optional: glasses, run hat/visor, race belt, handheld water bottle

NOTE: Running specialty stores will often provide a free gait analysis and shoe fitting with no obligation to purchase. I like to buy my first pair at the store as a thank you for their service and then search for discounts online to purchase future pairs.

Smart Training Strategies for Your First Triathlon

Who?

• Do you plan to train on your own or with a partner?
• Do you want to join a local tri club? Maybe a widespread team like Team B*REAL with a mission of inclusion.
• Do you want to work with a coach?

When?

• Pick the time of day that you can commit to consistently.
• Anticipate planning longer training sessions during the week or on weekends based on family and work obligations.
• Decide if/how much you will train on vacations that occur leading up to your race.

Where?

• Indoors or outdoors?
• Research local gyms and US Masters Swim programs as well as where cycling clubs, run clubs, tri clubs meet

How?

• Start where you are and build slowly over time. A good starting point may be 1-2 sessions of swim, bike, run each week for about 10-30 minutes per session.
• Include BRIC (bike-run-in-combination) workouts. One of the unique features of a triathlon is learning to do different sports back to back. Your legs may feel wobbly or like jelly getting off the bike as you begin to run. Practicing BRIC workouts over time will get you used to this feeling and teach your legs what to do. Simply add a short run as quickly as possible after a bike workout.
• Aim for consistency over perfection. If you’re brand new to this kind of training consistency may look like 2-3 workouts a week or showing up for every session even if you don’t complete it. Missing a workout on occasion is expected. It’s easy to get pulled into the excitement but going too far or hard too fast often leads to injury.

Swim, Bike, Run: Keys to Success in Each Discipline

SWIM

The secret to thrive instead of surviving the swim is breaking the swim technique down into manageable pieces.

• Fix your form first: proper body position sets you up for a more powerful stroke.
• Aim on efficiency. Focus on swimming smoothly, not fast.
• The ideal number of strokes between breaths is what is most comfortable for you. Experiment breathing every 2,3,4 strokes and choose what feels most natural where you are not out of breath.
• While freestyle is common, beginners can use other strokes for comfort or rest. Focusing on freestyle technique will be beneficial for efficiency. I encourage you to learn all the strokes as you’ll use different muscles, add variety to your swim sessions and be more prepared for open water.
• Swim in open water before race day. Get experience in the kind of water you’ll race in and practice sighting.

BIKE

You can do most of your training inside if you live somewhere cold or where it is unsafe to ride outside. However you should practice riding on the road, preferably in a group, a few times before your event so that you are comfortable.

Each time you ride outside, follow these 2 tips for a safer ride:

• Make sure your bike is in good working order – take it to your Local Bike Shop (LBS) for yearly maintenance.
• Use the “ABC Quick Check” method each time you head out: A – Air in tires, B: Brakes work, C: Chain/Crank are lubed, Quick: ensure the quick release is firmly closed. Then do a short ride to make sure the bike feels good.
• Be seen: wear clothing and a helmet that is bright or reflective, use hand signals and ride with groups whenever possible. Check with your local bike shop, cycling club or tri club for group rides.
• It’s ok to use flat (regular) pedals if you are not comfortable with clipless pedals. Talk to your local bike shop about options.

RUN:

Your running shoes are the most important piece of gear to keep your body healthy. They provide the foundation during the most intense portion of the triathlon. Replacing them appropriately can help limit injury. Look for these signs that it’s time for a new pair:

• Pain or discomfort in feet, ankles or anywhere up through your legs and hips.
• 6-12 months
• 300-500 miles
• Sole looks smooth
• Heel looks flattened

Beyond the Basics: Essential Elements for Triathlon Success

Transition

This is your home base for the day, usually a central area where only athletes are allowed. You will have a relatively small area to set up all of your gear including your bike. Bring a hand towel to lay your gear on and a couple of plastic garbage bags if rain is in the forecast! You may want 2 water bottles: 1 to clean off your feet after the swim and another filled with water or an electrolyte drink before you head out for the bike or run.

Warm up/cool down

Do this every session—even if you need to shorten your main set. You don’t want to jam out a 5km race pace or Z4 intervals on cold muscles. Use fluid, dynamic movements to warm up muscles and long, static stretches during cool down.

Flexibility & Mobility

Set aside 10-15 minutes each night to stretch/foam roll the key muscles (glutes, hamstrings, calves, quads, hip flexors, etc.) while you watch TV or chat with your family. Incorporate Yoga, pilates or other mobility exercises at least once a week

Strength Training

The primary goal of strength training for multisport athletes should be two-fold: injury prevention; and a positive transfer of strength, power, movement efficiency, and muscular endurance to the sports themselves. Starting consistent strength training in the off-season and later shifting to strength maintenance during the competitive season can improve your performance and help avoid injury. Aim to incorporate a total body circuit 2-3 times/week and core focused exercises 3-5 times/week.

Eat and drink well

Your nutrition is your fuel – carbs give you the energy you need to train properly. Women should never train on an empty stomach. Even a small snack can reduce stress on your body and make a difference in performance. Go for protein right after a strenuous workout to help your muscles repair.

Staying hydrated means more than just drinking water. Choose a sports drink or add electrolyte tablets or powder to your bottle.

Rest

You need rest days and recovery weeks. Having a clear plan or coach will help you monitor this more effectively but if self-coaching—plan at least one rest day per week and consider it part of your workout.

Monitor/listen to your body

Keep an eye on your mood, fatigue and resting HR. Changes in patterns mean you may need to adjust your plan for that week. This could be a lighter session than planned or an additional rest day. Ignoring body cues often results in getting injured, run down, or both.

RACE DAY

The best advice I can offer about competing in any endurance event is to HAVE FUN and enjoy the experience.

The week before the race, you can start packing and planning. This is usually about the time the race director sends an “Athlete Guide” which has general triathlon rules along with important information specific to your race. You’ll find details about the course, check in times, athlete meetings and aid stations. Read it carefully before you start emailing the race director.

It’s totally normal to be nervous for your first race – or any race! Stay calm and trust the process. Every race is a learning experience and part of the training for your next race. Don’t worry about your time – your first race is always a Personal Best (PB) anyway. There will be some serious athletes all “in the zone” and plenty of friendly faces willing to chat and share advice, so don’t be shy!

Whether you end up on the podium or don’t even finish, you’ve already won by showing up and investing this time to learn and grow as a person. So if it gets hard along the way, just smile.