Training for your first triathlon can be both exciting and overwhelming. Whether you’re a complete beginner or transitioning from another sport, having a structured plan will set you up for success. Here’s a step-by-step guide to help you start your triathlon journey with confidence.

Step 1: Understand the Triathlon Distances

Triathlons come in various distances, so choosing the right one for your first race is key. Here are the common distances:

  • Enticer*: 250m swim. 10km bike, 2km run
  • Sprint*: 750m swim, 20km bike, 5km run
  • Olympic: 1.5km swim, 40km bike, 10km run
  • Half Ironman (70.3): 1.9km swim, 90km bike, 21.1km run
  • Ironman: 3.8km swim, 180km bike, 42.2km run

*these distances are the most common however local organizers may alter these for a variety of reasons

For beginners, an enticer or sprint triathlon is a great place to start.

Step 2: Assess Your Fitness Level

Before diving into training, evaluate your current fitness level. Identify your strengths and weaknesses in swimming, cycling, and running. If you are new to any of these disciplines, focus on technique and endurance first. As coaches one of the first things we do with a new athlete joining our squad is assess their fitness levels through a variety of tests and where possible, looking at recent training data. Based on what we observe and after understanding your sporting background and goals in the sport, we can best direct you on how to train for success. 

Step 3: Get the Right Gear

You don’t need the most expensive equipment, but having the right essentials will improve your experience:

  • Swim: A well-fitted swimsuit or tri-suit, goggles, and a swim cap 
  • Bike: A road or hybrid bike, helmet, and comfortable cycling gear
  • Run: Proper running shoes suited to your foot type
  • Extras: a multi-sport watch, race-belt, sunglasses, wetsuit (some colder events a wetsuit is mandatory). These extras are a ‘nice to have’ for your first race, but not essential. Rest assured though, if you don’t have them before your first event, there is a good chance you’ll be scrolling through online triathlon shops afterwards looking!  

We can help provide guidance on all of these and have great connections with providers who offer a club discounts for our athletes. 

 

 

Step 4: Follow a Structured Training Plan

A good beginner plan includes 3-4 workouts per week in each discipline. Here’s a basic 8-week outline:

Weeks 1-4:

  • Swim: 2-3 sessions focusing on technique and endurance
  • Bike: 2-3 rides, starting with short distances and building up
  • Run: 2-3 runs, incorporating walk-run intervals if needed
  • Brick workouts (combining bike and run) once a week

Weeks 5-8:

  • Increase workout duration and intensity gradually
  • Practice open water swimming (especially if your race includes it, and never swim alone)
  • Do a practice race simulation to build confidence

Step 5: Work on Transitions

Transitions (T1: swim to bike, T2: bike to run) can make or break your race. Practice:

  • Quickly removing your wetsuit and putting on cycling gear
  • Mounting and dismounting your bike efficiently
  • Running off the bike without feeling sluggish

Want to know how to set up your transition zone? Check out this blog on exactly that.

Step 6: Fuel Your Training

Nutrition plays a vital role in your performance:

  • Stay hydrated and replenish electrolytes
  • Eat balanced meals with carbs, protein, and healthy fats
  • Practice race-day nutrition to see what works for you

Step 7: Prepare for Race Day

As race day approaches:

  • Taper your training to allow for recovery
  • Review the race course and logistics
  • Pack all your gear the night before
  • Stay relaxed and trust your training!

Read more: A race day schedule guide

Final Thoughts

Triathlon is a very individual sport that demands a lot of your time regardless of the distance you are racing. It takes time to build your endurance and often years of training to achieve your potential in the longer formats of the sport. Setting realistic goals, especially when first starting out will help you not only progress, but also stay in the sport. 

If you’ve never done a triathlon before, or you are very new to the sport, then we wouldn’t be recommending you target an ironman or 70.3 immediately, even if that was your goal. Our aim would be to build you up slowly and safely so that when you are ready to achieve that bucket-list race, you do so in a way that is enjoyable and leaves you wanting to achieve more. 

Your first triathlon should be a fun and rewarding experience. With consistent training, the right mindset, and good preparation, you’ll be ready to cross the finish line with confidence. Enjoy the journey and embrace the challenge!