How to train for your first triathlon
How much time do you need to train for your first triathlon? How do I create a training plan? We outline all the things you need to know to complete your first triathlon.
how to train for a triathlon
Learning how to train for your first triathlon can seem like a daunting challenge. There are numerous elements to manage if you want to prepare as best you can. It’s easy to go down an endless rabbit hole of complex techniques to create the perfect training plan. However, to train for your first triathlon you just need to understand the basics.
The goal at this stage should be to get fitter and have fun doing so. You will want to improve your ability in all three sports while staying healthy. If you know you’ve trained well then you will feel much more confident when you’re standing on the start line.
What race should I enter?
Your training requirements will vary depending on the length of the race you have entered. To learn more about the different distances available in triathlon read our race distance guide. Most first-timers will choose a sprint or super sprint as they are ideal races to start your triathlon journey. A sprint distance consists of a 750-meter swim, a 20km bike, and a 5km run, while a super sprint is roughly half this distance. If you have a lot of experience in endurance sport then you could consider signing up for a longer race.
| Name | Swim | Bike | Run |
|---|---|---|---|
| Super Sprint | 0.4km (0.25mi) | 10km (6.2mi) | 2.5km (1.6mi) |
| Sprint | 0.75km (0.5mi) | 20km (12.4mi) | 5km (3.1mi) |
| Olympic/Standard | 1.5km (0.9mi) | 40km (24.8mi) | 10km (6.2mi) |
| Half Ironman | 1.9km (1.2mi) | 90km (55.9mi) | 21km (13.1mi) |
| Full Ironman | 3.8km (2.4mi) | 180km (111.9mi) | 42km (26.2mi) |
What kit do I need?
There are certain pieces of kit that you will need to train for a triathlon. Most likely you already own some of them so you don’t need to spend a fortune. These are the key pieces of kit you will need:
- Swimsuit
- Goggles
- Wetsuit (if doing an open water swim)
- Clothes for cycling
- Bike
- Helmet
- Clothes for running
- Running shoes
For a full breakdown of all the essential kit to train for your first triathlon click here. If you want to complete the race as fast as possible, there are lots of optional extras that can get quite expensive, such as aero bars or helmet for the bike leg. However, the best way to get faster is by training well, not buying all the gear you can.
How do I create a training plan?
Creating a training plan is the ideal way to prepare for your first triathlon. It helps you to be consistent in your training and makes sure you get to the start of your race feeling confident. It also gives you small goals to aim for that can help motivate you to keep training.
How much time do I need spend training?
For someone aiming to complete a sprint or super sprint distance race, 8 to 12 weeks of preparation is recommended. The hours spent training will be determined by your current fitness level and amount of time available, but generally, you should be aiming for between 2 and 4 hours of training each week. An 8 week sprint triathlon training plan can be found here.
Training structure
You can start out with one session in each discipline per week, before building up to around two sessions by the end of the plan. For most people, it’s easiest to schedule longer sessions for the weekend and keep the weekday workouts short. If you’re crunched for time, try squeezing in a session on your commute or lunch break.
Example training week
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Rest Day | Bike – 45 minutes | Strength – 15 minutes | Swim – 30 minutes | Rest Day | Bike – 45 minutes | Run – 45 minutes |
How to divide your training
On average, you should be aiming to spend about 50% of your time on the bike, 20% in the pool, 25% running, and 5% on strength training. This roughly mimics the time spent in each part of a race. However, this will vary depending on your particular strengths and weaknesses. You should put more focus on the areas that you are weakest in as you can improve more in those areas. For example, if you are an experienced runner, you should give more attention to your swimming and cycling training.
Stay consistent
The key to a successful training plan is consistency. If you try to do too much at the beginning of your training you may burn yourself out or get injured. Your fitness will improve greatly if you manage to complete an 8-week training plan doing a few hours a week. Start with a manageable training plan and slowly increase the load by about 10% each week. Be realistic with the amount of time you have to train for the triathlon and fit it in around your other commitments.
Swimming training
The swim can be the most intimidating part of a triathlon for a lot of people. Don’t worry if you can only swim a length or two at a time right now, once you improve your technique your swimming will progress dramatically. Very few triathletes have the perfect swimming form so prepare to always be making small improvements.
Technique is key
It’s best to get some kind of swim coaching, as it’s hard to know where you’re going wrong on your own. If you don’t opt for swimming lessons, YouTube can be a great way of learning the proper technique. Take note of the key parts of a front crawl stroke and focus on these one at a time in your sessions.
Developing a good breathing technique is important, particularly for anxious swimmers. Don’t try and swim as fast as possible, just focus on technique and aim to slowly increase the distance you can swim without stopping. Taking regular breaks allows you to maintain your attention to your form. As swimming is a low impact sport and technique is so important, more frequent sessions will help you develop much faster.
You may need to practice open-water swimming
If your race doesn’t use a pool for the swim, you will need to practice swimming in similar conditions to the race. Swimming in a lake or the sea feels very different from a pool, especially if it’s murky and cold. If you want to avoid a surprise on race day, swim in open water as often as you can. Joining a local club can be a great way of building your confidence by swimming with and around other people.
You’ll need to buy a wetsuit as they keep you warm and provide valuable buoyancy. Check out our buyer’s guide to see the best triathlon wetsuits at various price points.
Cycling training
What bike should I use?
You can use any bike to train for your first triathlon, so if you currently own a bike in good working condition you’re all set. However, if you want to go as fast as possible, a road bike is the best option as they have narrow tires and lots of gears. You may be able to fit road bike tires to your current bike which will help. The most important thing is that the bike fits you well and you are comfortable riding it.
Work on your cycling technique
Improving technique is also important in cycling, as you want to be as efficient as possible. If you have bike-specific shoes, using clipless pedals that lock your feet into the pedals will allow you to pull up as well as push down to get as much power out of your legs as possible. These can take some getting used to but it’s well worth the effort. Learning how to select the right gear for the terrain is also important to avoid inefficient pedaling and potential knee injuries.
How should I train?
To train for your first triathlon, try and get used to riding your bike for up to an hour at a time at a moderate to easy intensity. You could also include some periods of higher intensity midway through your rides. The main aim is to get comfortable on the bike and be able to ride the same distance as your race. Cycling will also have a positive effect on your swimming and running as it improves your overall fitness.
Running training
Use walking intervals if you’re new to running
If you are starting as a complete beginner to running, try alternating jogging and walking to build your endurance. For example, run for one minute, then walk for 90 seconds, then repeat this for 15-20 minutes. Over time you can increase the time spent running between your walking recoveries. ‘Couch to 5k’ training plans are very useful if you are just starting out.
Practice ‘brick sessions’
Many people come to triathlon from a running background, so it may be the area you need to put the least focus on. However, running at the end of a triathlon can feel very different from your normal runs and you will need to practice this. Try and include some ‘brick’ sessions into your training plan, which means doing one discipline immediately after another. An example session would be a 45-minute bike ride followed by a 15-minute run. This is also a great way of squeezing in an extra training session into a busy schedule.
Progress slowly to avoid injury
Due to the repeated impact on the ground, running can take more of a toll on your body than swimming or cycling. For this reason, you want to be cautious with the progression of your running training to avoid injury. It’s also worth researching the correct running technique, as most people don’t consider this before putting on their shoes and heading out the door. Doing so can help you become a more efficient runner and avoid getting injured.
Don't neglect strength training
Core strength is crucial
People who train for a triathlon often fail to work on their strength and flexibility. Most people prefer to spend their valuable time either swimming, cycling or running. However, improving your core strength will help you in all three disciplines and reduce your risk of injury.
Focus on full-body exercises
Start with one short session a week and avoid lifting heavy weights, as it can be easy to injure yourself with incorrect form. Focus on full-body exercises like squats, push-ups, and pull-ups to get the most out of a quick training session.
Consider your diet
Maintain a well-balanced diet
Training for a triathlon can be demanding on your body, so it is important to make sure you have a well-balanced diet. This generally includes a high amount of whole grains, fruit and vegetables, and a low amount of processed foods high in sugar and saturated fats.
Make sure you eat enough
As you start to exercise more, you will be burning more calories than usual. To compensate for this you will need to make sure you are eating enough to fuel your workouts. A small calorie deficit (burning more calories than you consume) is good if you are trying to lose weight, but if it’s too big you may feel overly tired and will not be able to train properly.
Eating during and after exercise
It’s also important to practice eating while exercising. Energy gels are a great way of fuelling during a race as they fit in your pocket and provide a good dose of easily digestible carbohydrates. However for some people they can cause stomach issues so you may need to try them out in training first. Eating a small portion of carbohydrates and protein immediately after exercising will help speed up your recovery.
Avoiding injury
Include rest days and rest weeks
It can be tempting to train as hard as possible up until your race, but it’s important to let your body adapt to the demands you are placing on it. You should always include at least one full rest day during the week, where you avoid training at all.
Listen to your body
If you complete two or three weeks of good training, it is smart to include a ‘recovery week’ where all of your sessions are short and easy. In this way, you can gradually increase your training volume without suffering from fatigue. If you are feeling especially tired on a training day, listen to your body and cancel the session.
Warm up and cool down
To avoid injuries, make sure you warm up your muscles before starting each workout. It’s much easier to pull a muscle if it’s cold, so don’t start a training session with an intense effort. Stretching after a workout can help you to recover faster, so you’re ready for the next session sooner. Maintaining a good stretching routine will keep you flexible and strong.
Join a triathlon club
Exercise with others to keep up your motivation
Joining your local triathlon club can be a great way of keeping your training fun and structured. Exercising with other people is often more motivating than working out alone, and gives you the chance to learn from more experienced triathletes. You can also get used to the feeling of exercising close to other people before your race. Clubs often have specific training times that can help give some structure to your training plan. They also usually have coaches who can help you with your technique in each of the three disciplines.
Prepare for race day
Plan your pre-race meals
Once you’ve completed your training, you don’t want all your hard work to go to waste by not preparing well for race day. Eating a dinner high in carbohydrates the night before will ensure your energy levels are topped up. Don’t experiment with a new breakfast on the day, just stick to your normal routine.
Familiarize yourself with the transition area
Race venues can be quite confusing so showing up early will help you get comfortable knowing where everything is. The transition area is very important, as it is where you will change your kit between disciplines. Take note of where you leave your bike; you don’t want to be running around after the swim unable to find it. A brightly colored towel can help with this and allows you to dry your feet before putting on your cycling shoes.
Enjoy the race!
It’s also worth practicing your transitions from swim to bike and bike to run. You can end up wasting quite a bit of time if you aren’t prepared. Most importantly, remember to smile and have fun! Races are an exciting adrenaline rush so savor the moment and remember why you started on this triathlon journey.
Keep it simple
Hopefully this article has helped you understand how to train for your first triathlon. It can seem overwhelming at first, but the most important thing to remember is that it should be fun! Don’t worry about trying to perfect every aspect of your training for your first race. You can put as much time and effort into it as you like. If you can swim, cycle and run at least once a week you will be in a great position to complete your first race. After the thrill of crossing the finish line, I’m sure you’ll be signing up for another event in no time!
Email: contact@smarttriathlete.com