I’d Love to Try a Triathlon – Where Do I Start?

I’d Love to Try a Triathlon – Where Do I Start?
A triathlon combines three sports; swimming, cycling and running. It is a gruelling endurance sport that will challenge you and your body.
There are a variety of races available around the world. Whether you’re a beginner or an advanced athlete, there is a race for you.


Whether you’re an experienced swimmer or just starting out, swimming is an essential part of any triathlon training plan. It’s a great way to get your heart and lungs working and can help you improve your overall fitness, especially if you have a respiratory condition like asthma.

The water also helps your muscles to work at a low intensity, which is ideal for those with joint issues or injuries. Combined with the fact that you can swim almost anywhere, it’s easy to fit in a quick workout.

If you’re new to swimming, it’s a good idea to start with a beginner program. This will allow you to learn the basics of each stroke and improve your technique.

You’ll also have the benefit of working with a coach who can ensure you’re doing the right exercises for your body type and fitness level. They’ll also help you to create a training schedule so that you get the most out of your time in the pool.

As a beginner, you’ll want to focus on building your endurance and speed in the freestyle stroke. This is the most common stroke in triathlons and is the one that composes the majority of the distance in most triathlons.

To improve your freestyle, you should swim a few laps at a time. This will help you to build your stamina and speed without having to worry about falling behind in a race.

If you’re a newbie, you should try to get in at least 45 minutes of swimming every week. This will allow you to make progress from one session to the next, and it’s a good way to build up your endurance so that you can finish your triathlon in a reasonable amount of time.

Another benefit of swimming is that it’s a relaxing activity that can help your mental health. Studies have found that people who regularly take part in swim classes experience better moods than those who don’t.

If you’re new to swimming, it’s also a good idea to use a swim app or calendar so that you can plan your workouts and stay on track with your goals. This will ensure that you’re not wasting time and money by putting too much effort into your swimming.


Whether you’re a seasoned athlete or you’re just beginning to train for a triathlon, incorporating biking into your training is a great way to improve your performance. It offers a low-impact, cardiovascular workout that can also help reduce your risk of injury while building endurance and strength.

As with swimming, the bike is a major part of any triathlon. Depending on the distance of the race, it can make up around half the event. So it’s important to build up your bike skills and ensure you have a steady and comfortable pace to maintain throughout the whole ride.

Cycling can be challenging, especially for the first-timer, so it’s a good idea to find a training partner or a coach to support you during this early stage of your training. This can be as simple as going for a regular ride with someone you know or, if your local bike club has a training session or race you can join, joining them on a group ride to help you get the most out of this new sport.

Once you’ve mastered the basics of the swim and bike parts of your triathlon, it’s time to start working on your running. It’s much harder to run well without a base of fitness, so it’s important to build this up during your first few months of training.

Another important aspect to consider in your cycling training is power. The most common type of bike for triathlons is the “tri” bike, which has aerodynamic features and maximizes the power of your pedal stroke to send you into forward motion. These bikes are typically more expensive than other types of road bikes, but they can be a great investment if you’re serious about achieving your best triathlon race results.

As with swimming and running, building up your bike skill and endurance can take several years of consistent training. A great way to begin is by focusing on base-building your fitness through long, slow mileage sessions in the lower end of your training zones.


Running is one of the most popular forms of exercise worldwide. It’s also an effective means of improving overall health and wellness.

While running is a high-impact activity that requires a lot of muscle work and can cause injury, there are many benefits to the sport, including improved balance, flexibility, strength, mental health, and self-confidence.

You can improve your running with a combination of different types of training. The key is to focus on the quality of your runs, rather than just the number of miles you run, says RRCA-certified running coach Amy Morris.

This can help you build the endurance you need for your triathlon, she says. Aside from your lungs, your legs are another key source of energy for running, so be sure to include plenty of exercises that target the muscles you’ll use during your race.

For example, you can run on the treadmill with a sledge or weight machine to strip your leg strength and force you to run faster on tired legs. You can also do speed intervals and hill workouts to increase your overall speed.

During your weekly running sessions, you should also practice your bike-to-run transitions, as this is where many runners struggle. It’s important to learn proper technique, so you can conserve your energy during the bike portion of your triathlon.

The best way to improve your running is to get in a good mix of endurance and speed. You can start by doing a few short, easy runs to build your base, then progress to harder, shorter, and faster runs.

Aside from running, you can also incorporate cycling into your training, but make sure it’s done in a controlled setting and with a consistent tempo. This will allow you to build up your stamina and endurance without putting yourself at risk of injury.

Finally, you should always get in a few rest days during the week to keep your body and mind in top condition. It can be difficult to take a break from your training routine, but it’s essential for maintaining your energy and performance levels.


Practising transition is a crucial part of triathlon training. A well-organized transition can make the difference between a fast time and a dismal one, and it’s essential for your overall race success.

A transition area is usually located somewhere between the end of a swim and the start of a bike ride. Typically, the transition area is a short walk or run from the water’s edge and is divided into entrance/exit points for each discipline.

Practice your transitions before the actual race to ensure you’re comfortable with them and can execute them quickly on race day. Try setting up a transition area in your backyard, at the pool, or next to a park and practising exactly how you plan on executing it on race day.

First, make sure you have everything you need to prepare for your swim on the bike (wetsuit, swim cap, goggles, helmet, and timing chip). You can even add a towel near your shoes to wipe away any sand or rocks that might be sticking to your feet after you finish the swim.

Second, be sure to know what your race bib number is and pin it in advance. You might also want to bring a race map or a small flag so you’ll be familiar with where your gear is and how to get to it.

Third, practice your bike-to-run transition as much as possible before the race to make sure you’re comfortable with it and can execute it quickly on race day. You can practice your transitions in a park, at the pool, or next to if you have a bike.

Fourth, be sure to wear the same gear from swimming to bike to running. This will make it easier for you to locate your equipment and you can easily grab everything you need from the rack.

Fifth, be sure to know the rules of your particular race. There are many different rules in place and knowing them can make the difference between a smooth, successful transition and an embarrassing moment.

Athletes in most races have a spot in the transition area where they can keep their bikes and running shoes. They’ll also have other items, such as socks, nutrition bars and gels, sunglasses, a towel, extra clothing to layer in cold weather, and their race bib.

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