Our complete guide to triathlon for beginners is an extensive resource for people who want to finish their first triathlon.

Doing your first triathlon is sure fun but can also be daunting. Choosing a triathlon race, gear, training, and proper nutrition are the primary things that triathlon beginners need to consider. But no matter how challenging the preparation is, crossing the finish line makes it worth all the effort.

People join triathlons for various reasons. Some want to keep a healthy lifestyle, while some seek a new challenge or dream of becoming an Ironman. Whatever fires you to try this amazing sport, Your Multisport Buddy will be with you every step of the way. We’ll surely guide you in everything about beginner triathlon training, race selection, gear essentials, nutrition, race day, and more!

Read on to jump-start your triathlon journey with us!

What is a triathlon?

Triathlon combines three disciplines such as swimming, biking, and running into a single event. Each discipline has its own challenges that you should thoroughly prepare for. Completing three sports in one event will not only work your whole body. It will also test your mental strength and require you to use different skills.

The swim is either done in a swimming pool or open water (bay, river, lake, or ocean). Bike and run courses are usually done on roads. However, in cross triathlon, the last two disciplines take place on trails which are more challenging terrains to tackle.

Does the triathlon order always go from swim to bike to run? 

In standard triathlon events, yes, it is! Why? It is mainly for safety reasons. The swim leg has the greatest risk of the three disciplines. That is why it has to be completed first when the athlete is not yet tired. Likewise, there’s more risk of injury in biking than in running, so running comes last in a triathlon event.

What are triathlon distances? 

Triathlons come in standardized and non-standardized distances that cater to varying abilities, ages, shapes, and sizes. Non-standardized distances include super sprints and ultra triathlons. The four main triathlon distances or standardized distances are sprint, Olympic, Half-Ironman (70.3), and Ironman (140.6). 

Triathlon Distance	Swim	Bike	Run
Sprint Distance	750 m / 0.5 mi	20 km / 12.4 mi	5 km / 3.1 mi
Olympic Distance	1.5 km / 0.9 mi	40 km / 24.8 mi	10 km / 6.2 mi
Half-Ironman Distance	1.9 km / 1.2 mi	90 km / 56 mi	21.1 km / 13 mi
Ironman Distance	3.8 km / 2.4 mi	180 km / 112 mi	42.2 km / 226.2 mi

What is a beginner triathlon?

A beginner triathlon is usually a sprint triathlon consisting of a 750-m swim,  a 20-km bike, and a 5-km run. It’s best to start racing triathlon with sprint distance if you are a beginner. This is to allow your body to get accustomed to training for the three sports. After your sprint triathlon, you can challenge yourself by signing up for an Olympic triathlon.

What is the shortest triathlon you can do?

The super sprint triathlon is the shortest triathlon distance that you can do without long hours of training. It is a non-standardized triathlon distance involving a 400-m swim, a 10-km bike, and a 2.5-km run.

Is there a triathlon distance longer than Ironman?

Yes, races over the Ironman distance (2.4-mile swim, 112-mile bike, and 26.2-mile run) are ultra triathlons. Ultra triathlons are multi-day events that are commonly multiples of the Ironman distance. They may consist of consecutive days of individual triathlons. They may also not follow the usual triathlon order (swim, bike, or run) just like in standard triathlon events. 

Signing up for beginner triathlon distances

Having a race to look forward to gives a different drive to train. That’s why some people choose to sign up for a triathlon event right away, and then plan the training afterward. Some take the conservative approach of learning the fundamentals of swimming, biking, and running before picking their first triathlon race. Either way will get you to the start line so it doesn’t matter what brings you to sign up. Also, triathlon races are just around the corner, patiently awaiting your decision. 

We highly recommend first-time triathletes join either super sprint or sprint triathlons. It’s important that you learn how to manage the nuances of the three sports rolled into one event. Fitness level is another important consideration when signing up for a race. As a general rule, you may sign up for short-distance triathlons six weeks to 12 weeks from the race.

What to look for in beginner triathlons?

When looking for your first triathlon, consider the location, especially for the swim leg. It’s best if you could do your first triathlon swim in calm bodies of water. Avoid triathlon swims in the ocean because ocean waves and currents can be challenging.

Time and experience will let you conquer the ocean swim. But even experienced triathletes will tell you that the ocean can be unpredictable. For now, as beginners, keep it safe, and choose a triathlon swim set in a swimming pool or a lake.

Lastly, pick a triathlon event near you if you want your family and friends cheering for you on race day. Check out TriFind.com or Active.com to find an upcoming local race near you. In the US, especially in North America, triathlon season usually lasts from March to October when the weather is warmer so look out for race dates in these months. On the other hand, November to February is the off-season wherein triathletes could use an off-season triathlon training plan for recovery from the last season.

How should a beginner start a triathlon?

If you are starting to train for a triathlon from the couch, it’s important that you establish a base. Base training typically involves two to three times a week of cardiovascular exercises for four weeks. After building your base, you should balance regular swimming, cycling, and running sessions for eight weeks.

Swimming, biking, and running are cardiovascular exercises. That said, a training program that slowly builds your endurance in the three disciplines is another option. If you already know the basics of the three sports, check out our 12-week sprint triathlon training plan for beginners which includes five days of training and two rest days.

Can a triathlon beginner do a Half-Ironman?

Yes, it’s possible for a beginner to do a Half-Ironman for the first-ever triathlon. However, training for a middle-distance triathlon has greater risks and requires stronger commitment than a short-distance triathlon. For us, it doesn’t seem a good idea because longer distances require more time and a higher training volume.

For complete beginners, training for a sprint triathlon is more manageable and reduces the risks of injury. In any triathlon training, safety must always be the top priority. Triathlon beginners must learn to spare themselves from the hurt of doing too much too soon.

Additionally, doing shorter triathlon distances first has many advantages. These advantages include becoming more proficient in fatigue management, transitions, racing side-by-side with other athletes, and fueling while in motion. Your experiences from short triathlon distances will help you smoothen your approach to middle-distance and long-distance triathlons in the future.

How long does it take to prepare for a triathlon?

For beginners, eight weeks with four to five hours of training per week is enough preparation for a sprint distance. Typically, a sprint triathlon training plan includes sessions spanning 20 minutes to 1 hour per day during weekdays. On weekends, you’ll have a brick workout. A bike-run brick workout will get your legs used to the sensation when running off the bike. 

In our 8-Week Sprint Triathlon Training Plan for beginners, you’ll swim twice, bike twice, and run twice a week at first. Bike-run brick workouts will be in the second half of the program. Check it out if you want to take the guesswork out of the equation!

Training plans are designed to get you to the fitness level that you need on race day. Don’t worry if you are not doing back-to-back training sessions that include the three disciplines in a day. You’ll come prepared on your race day like all other beginner triathletes!

How do you train for a triathlon swimming for beginners?

Triathlon can’t go without swimming. The swimming leg can be challenging for most triathletes, especially in open water. Nevertheless, swimming is a skill that can be learned and developed with practice. Enrolling in a swimming lesson is recommended for those who don’t know how to swim. Also, if you feel you need to brush up on your basic swimming skills, find yourself a swimming coach or join group swim sessions. 

Swimming lessons will help you learn the proper techniques to swim efficiently and slowly get that “feel” of water. American Red Cross, Black People Will Swim, and Saf-T-Swim School are among the best swimming lesson providers out there. If you can do a few laps and are confident in the water, proceed to learn the swim techniques for triathlons. 

Regardless of how experienced you are in swimming, keep in mind that good swimming techniques beat speed. Some get carried away and rush into swimming faster than learning the proper techniques. Practicing good swimming techniques will allow you to swim faster with less effort and will keep you injury-free.

What gear do you need for your first triathlon?

Your first triathlon need not break the bank. Once you get the hang of the sport, you might find and invest in other triathlon gear. In the meantime, here are the triathlon essentials for training and on race day.

Triathlon Essentials for Beginners

Swim

Swim cap – A swim cap will keep your hair from blocking your sight when you are in the water. It will also help you keep streamlined.

Googles –  A good pair of goggles should not let water in and must not fog. Ensure that they fit your eyes well and allow you to see clearly.

Swimsuit – You’ll need a swimsuit for the swim course. A nice-fitting swimsuit will help you swim seamlessly.

Bike

Bike – You don’t need to buy a new bike for your first triathlon. Use one that is available. 

Bike helmet – A bike helmet is for head protection. Don’t forget to wear this whenever you are on bike training outdoors and when you are at the first transition (T1) preparing for the bike course. After finishing the bike course, at the second transition (T2), take off your helmet and leave it properly with your bike.

Run

Running shoes – Use a pair of running shoes that fit your feet well and provide adequate support. Check your foot type (neutral, overpronator, and supinator) using gait analysis. This way, you’ll be able to find the most suitable pair of running shoes for you. On race day, you may wear your running shoes at T1 and use them for the bike leg up to the run leg.

Shorts and shirt – You’ll wear this when biking and running. On race day, you’ll put this on top of your swimsuit at the first transition (T1), going to the bike course.

Sports bra (for women) – Sports bra is designed to provide support for the breasts. This can help prevent pain and avoid any discomfort, especially when running.

Optional Gear for Beginners in Their First Triathlon

Here are other items you may or may not have for your first triathlon.

• Bike tools
• Cap
• Cycling shoes
• Sunglasses
• Wet suit
• Fitness watch
• Tri suit
• Race belt
• Transition bag

What kind of bike do you need for a triathlon?

For beginners in triathlon, any kind of bike works, especially if it is your first time joining a triathlon race. Besides the time allotted for training, buying a bike is probably the next biggest investment in triathlon. For your first triathlon, use a bike that is already available, whether it’s a mountain bike, a hybrid bike, or a road bike. If you enjoyed and loved your first triathlon experience, which most likely you will, only then consider buying a road bike or a triathlon bike.

What is the proper nutrition for triathlon beginners?

Nutrition is said to be the fourth leg of triathlon. What you eat as you train is just as important as the training itself. During your training phase, your carbohydrate intake should be matched to your training load. As soon as you engage your body in activity levels higher than what it’s used to, you’ll need more fuel. However, that should not be an excuse to eat all the junk food around, thinking that they’ll get burned anyway. Be mindful of the quality and quantity of the food you eat because overeating leads to weight gain.

What to eat and not to eat when training for a triathlon?

When training for a triathlon, even if you are a beginner, it’s best to cut processed foods. Processed foods contain ingredients that can cause inflammation in your body, which could slow down your recovery time and weaken your immune system. Instead, focus on eating fiber-rich fruits, vegetables, and whole grains. The latter are healthy carb options that you could incorporate into your diet. 

Eat as many colorful fruits and vegetables to speed up your recovery, hasten training adaptation, and reduce inflammation caused by training. While carbs are the primary energy source of triathletes, don’t forget to include lean meat and good fats in your diet. This is to ensure that you are well-fuelled, especially on your training days. Last but not least, stay hydrated, not only during workouts but all day. 

How to fuel during triathlon training?

Most sprint triathlon training sessions don’t last for more than an hour, which won’t require you to fuel during workouts. Water or sports drink will be enough during workouts if you are having a healthy mix of complex carbs, protein, and good fat throughout the day.

After a workout, be sure to refuel and replenish. Recover with just the right amount of carbs and protein. Take in more fluids, be it your favorite sports drink or just water.

Do you eat before a triathlon?

Yes, but, what to eat before a triathlon? As a general rule, on race day and a few days leading to it, eat the same foods that you take during training. The last thing you want to happen is to have an upset stomach, get nauseous, or generally feel ill before the big event. Load up on carbs two days before the race even if you are only racing a sprint triathlon. This is to increase your glycogen stores come race day. 

Consume a light serving of slow-releasing carbs, also known as complex carbs, two to three hours before the race. Examples of complex carbs that you can try as pre-workout meals during training – also, to help you come up with the best pre-race meal for you – include corn, potatoes, sweet potatoes, oats, and wholemeal bread.

For sprint-distance triathlons, it isn’t necessary to eat large amounts of food before the event. You should only eat enough to top up glycogen stores and prevent hunger. 

How do you fuel a sprint triathlon?

When racing a sprint triathlon, hydration is more important than fuelling. Dehydration can lead to fatigue, loss of concentration, and reduced performance. Be sure to consume an adequate amount of fluid, especially if you are racing in hotter conditions. Take sips of your favorite sports drink while on the bike, and take advantage of hydration stops during the run.

Technically, you don’t need to fuel during a sprint triathlon. But having energy gels on the bike and the run as a treat won’t bring you harm. In fact, gels will help power your mind through the finish line.

What to eat after a sprint triathlon?

When it comes to recovery from a sprint triathlon, take a meal with protein and carbs, and you’re good. Yet another reminder, do not overeat!

Final reminders for triathlon beginners

You are probably so pumped now to get to the finish line. After crossing the finish line, you can finally tell the world that you’re officially a triathlete! That sounds exciting, isn’t it? But before you get dreamy about how to pose for your finish line photo, we have a few more reminders! 

Cross-training is important. 

Triathlon is a sport that works your whole body but strains key muscles in the long run of repetitive movements. It’s best to give your most used muscles a breather. During your days off swimming, biking, and running, sneak in some strength and conditioning or mobility exercises. You may also do yoga which both works on muscle strength and flexibility.

Take your rest days. 

Rest is as equally important as training. Give your body the rest it craves and the recovery time it needs. On top of that, always have a good quality of sleep that spans seven to eight hours a night.

Always wear sunscreen.

Most triathlon races start in the early morning. Some start late when the sun is up and shining bright already. During training, you will have sessions under the sun at some point. Sometimes, your schedule simply doesn’t permit early morning or evening workouts. At other times, you will sleep through your alarm (which is pretty normal and happens to anyone). You have no choice but to brave the heat.

If you find yourself in these situations, don’t forget to apply SPF 50 sunscreen 15 minutes before you start. Re-apply as needed (usually every two hours) to avoid irreversible damage to your skin.

Check the race map before the day of the event. 

Although there will be marshals who will guide triathletes on race day, it’s best if you come prepared. Race maps show the race route, the location of the transition area, the hydration stops, and the medic stations. Knowing these key places will help you strategize and don’t get lost on your way to the finish line.

Be mindful of the cut-off time if there’s any. 

Cut-off time is the maximum time for racers to finish a course. For a sprint triathlon for beginners, this can range from two hours and a half to three hours.

Be ready to swim with others and navigate without relying on lane lines or pool ropes.

Join a local tri club for you to experience a race-day swim simulation. They usually organize half-a-day swim clinics for beginners to get accustomed to the swim start. Near the shoreline after the flag-off time, triathletes get into this crazy “washing machine” wave. The massive swim start can induce panic and be distracting, but preparation is key! Now that you know it, there’s something you can do about it!

Tri clubs also give info about the swim route and some open water swimming techniques, which you wouldn’t want to miss.

Practice transitions.

In triathlon, there are two – swim to bike (T1) and bike to run (T2). During training, you’ll encounter this, and keep in mind the things you need to do while in transition. 

Get your bike checked before the race day.

Puncturing of tires during a race doesn’t happen often, but it occurs to some. Perhaps it’s just not their lucky day. To minimize the risk of changing tires while racing, drop your bike to your trusted bike mechanic. Let them check your whole bike to fine-tune its parts and bless you with mechanical luck. 

Enjoy and cherish every moment!

Race days are celebrations of all the hard work and effort put into the training. Perform and just do it! One thing that’s amazing about triathlon races is the high energy of the participants. Everybody is excited and determined to cross the finish line. Enjoy the moment, the community spirit, and the opportunity to meet new people who share the same interest as you.

Share your beginner triathlon journey with us!

We’d love to hear how your first triathlon went. Contact us, send us your story, share some photos, and be featured on Your Multisport Buddy. Show off your victory and be an inspiration to others!