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Triathlon Training Tips for Beginners

with Pro Triathlete Radka Kahlefeldt

Making the decision to start training for your first triathlon can be daunting. The good news is taking those first steps can be the hardest and once you’re in the groove of training for your first triathlon, you’ll feel stronger by the day. So if you’re toying with the idea of training, even if it’s coming up quickly, here are 7 quick tips to help make your first triathlon happen:

1. Make a decision, set a goal

...and tell your friend about it. Now your goal is a commitment, not just a dream. You will have to make it happen.

2. Sign up

...for a sprint triathlon that is six or more weeks away. Let a race be the motivation to drive you toward your goal. Starting with a sprint triathlon is a great way to ease yourself into training and competition, as you train for longer triathlons in the future.

3. Follow a triathlon training program for beginners.

Do not throw yourself into an Olympic training regimen if you are just starting out. You will likely burn out before you even get started! Click here to see our Beginner Tri Training Plan! 

4. If you are a beginner, it is very important to start slow!

Give yourself time to build up to some real training. If you have never run a 5K, you cannot get up off the couch and run one in an hour. Even if you are naturally athletic, you are still risking injuries and overtraining.

5. Remember, consistency is key.

Keep at it! When you miss a day of training, you are more likely to make excuses for missing it in the future.

6. Sometimes, less is more!

Be consistent, but don’t be too hard on yourself. If you are tired or have sore muscles, sometimes it’s better to take one day off or go for a little walk and get back in to training the next day. Don’t let light days derail your mental progress.

7. Sleeping is the best recovery.

If you have time to do so, try a short, 20 minute nap after your hard training. When you sleep, your muscle cells are able to recover and you get a boost to your immune system. Try to build a quick nap into your training schedule.