Triathlon Training Tips for Beginners

Making the decision to start triathlon training can be daunting. After all, you’re preparing for three different sports: swimming, biking, and running. However, with these triathlon training tips it's not as intimidating as it seems - in fact, it can be enjoyable! Here is your complete beginner guide on how to train for a triathlon.

Create a plan
Focus on technique
Do brick workouts
Prioritize nutrition, hydration and sleep
Practice transitions
Get support

Create a plan

An important step of beginner triathlon training is to start with a structured training plan, one that balances all three disciplines—swimming, cycling, and running. Aim for at least two or three weekly sessions per sport around your family life and work. Make sure the plan suits you and focus on your weaknesses. A plan might look like:

Swim: 2-3 sessions focusing on technique, endurance, and gaining confidence in the open water.
Bike: 2 rides, including long rides and interval training.
Run 2-3 runs mixing tempo, long runs, and intervals.

An important triathlon training tip is to include rest days to allow your body to recover and avoid overtraining. You can slowly increase the volume once you consistently complete two weekly sessions for a couple of months. A great way to help yourself stay consistent is to set weekly triathlon goals for yourself to achieve.

Focus on technique

Proper swimming, cycling, and running techniques are crucial for efficiency and injury prevention. Below are some triathlon training tips to start:

Swimming: Invest in swim lessons or join a swim club to improve your stroke. Focus on body position and breathing. If you are nervous about swimming in the lake or sea, consider taking open-water lessons.
Cycling: Make sure your bike is the correct size and fits you well. Go to your local bike shop, as they can also give you advice, suggest a beginner triathlon bike for you, or answer any bike-related questions. Get comfortable being on the bike, and practice bike handling skills to gain confidence.
Running: Pay attention to your form and keep your posture upright, strides short, and landing midfoot to reduce impact. This will help with injury prevention, as well as having a good set of running shoes for comfort.

Do brick workouts

Brick workouts combine two disciplines in one session, such as cycling and running. These sessions prepare your body to transition from cycling to running, which can be demanding.

Start with shorter sessions and gradually increase the duration. Within these sessions, it will be worth practicing race fueling to make sure your stomach can adapt to the feelings you will experience in the race.
Prioritize nutrition, hydration and sleep.
Fueling your body correctly is essential for peak performance and recovery. It will also help you recover faster and handle more training while balancing work and lifestyle.
Before a workout make sure you eat a balanced meal with carbs, protein, and fats 2-3 hours before training.
During your workouts stay hydrated and use energy gels or sports drinks for workouts over an hour.
After a workout, replenish carbohydrates and protein within 30 minutes to aid recovery.
In addition to fueling your body, sleep is very important to improve performance, try to make sure you are getting 7h-9h of sleep per night.

Practice Transitions

Transitions (T1: swim to bike, T2: bike to run) can be chaotic, but practicing them can save valuable time on race day. Set up a mock transition area and practice changing gear quickly and efficiently. Familiarizing yourself with the transition layout during race check-in will also help you move smoothly through each stage.

Get Support

A great way to progress is to learn from others. Joining a club can help with motivation and get you to a session when motivation is low, as you know your friends will be there to support you. The ultimate aim is to enjoy the process and work towards your goal, if you can enjoy the training, then the race is the finished product. Following these tips will build a strong foundation for your triathlon training, consistency and gradual progress are vital to avoiding injuries and achieving your triathlon goals. Stay dedicated, listen to your body, and enjoy the journey!

Now it's time to sign up, have fun and enjoy.