Triathlon training – tips to complete your first competition

I can still remember the time when a mate and I signed up for our first triathlon. At that stage, I had started running quite seriously so I felt relatively fit – at least with regards to our national disciplines. Swimming wasn’t really my cup of tea but I thought I would be able to manage those few metres. Well, I did manage… somehow. My first triathlon was absolute torture. Nice torture in a way but I was totally done in at the end. To make sure the same thing doesn’t happen to you, the following blog contains some tips and tricks for proper triathlon training. But before we start…

What is triathlon exactly?

Triathlon includes three disciplines: swimming, cycling and running. That’s also the order of the events. The distances will vary depending on the type of competition:

• Sprint-distance triathlon: 0.5 km swimming, 20 km cycling, 5 km running
• Olympic triathlon: 1.5 km swimming, 40 km cycling, 10 km running
• Half triathlon: 1.9 km swimming, 90 km cycling, 21 km running
• Full triathlon: 3.8 km swimming, 180 km cycling, 42 km running

The full triathlon is also known as “Ironman” after the company that organises and runs the popular world championships in Hawaii.

This blog, however, is explicitly about triathlon for beginners so we will primarily focus on the first two distance categories and have a look at how you train for a triathlon sprint or Olympic triathlon.

Basic prerequisites for taking part in a triathlon

No matter what distance you want to go for, you’ll need a certain basic fitness. You don’t have to be an amazing swimmer or race like cycling pros. If you’re able to run gently for an hour to 90 minutes and do the breast stroke for 500 m non-stop, this should be enough for completing the sprint distances. But please note: we’re only talking about making it to the finish line, not climbing the podium. For the Olympic distance, your triathlon training should be a little more structured. But more on that later.

Equipment for your first triathlon

You need a racing bike. That’s an absolute must. Ideally, aerodynamically optimised and costing at least 3,000 Euros. At least! Don’t worry. You don’t have to be quite so well equipped when you’re beginning triathlon training. During sprint-distance triathlons, you’ll see a lot of mountain bikes and trekking bikes. A racing bike, however, will give you a clear advantage when it comes to speed and saving your energy. When you’re going for an Olympic triathlon, you should definitely have one.

A helpful item of clothing is what we refer to as a one-piece or trisuit. It’s a skin-tight garment that has a small insert or pad integrated. You can then complete all three disciplines without having to get changed in between. You should also get a race number belt because you have to wear your race number in different positions during the competition.

For the swimming part, you’ll need goggles so you can keep an eye on your competition and where you’re heading. For the running part, you should get a pair of running shoes – if you haven’t got those already.

How to train for a triathlon

The good news first: Triathlon training isn’t rocket science, especially if you begin your triathlon career with training for a sprint triathlon like I did. You’ll probably be going for about 90 minutes so it’ll be sufficient if your training includes one hour of non-stop running and you’re able to cycle for 90 minutes to two hours without difficulties. Special swimming training is optional. To manage 500 metres, it’ll be enough if you’re adequate at the breast stroke. That’ll make sure that you’re not much slower than other participants who are poor at the crawl.

Switching between the disciplines, however, may be a problem for your body initially. You will notice, in particular, the transition from cycling to running in your thighs and calves. So it makes sense to include some brick sessions in your training. You can simply add a few kilometres of running after your cycling training so your body gradually gets used to the transition.

If you’ve chosen to do an Olympic triathlon as your first objective, things will look a little different. After all, you’ll be active for at least two and a half hours – probably even longer during your first attempt.

How to train

You should therefore think more carefully about how you need to train for a triathlon. In order to complete the distances of 1.5 km swimming, 40 km cycling and 10 km running without too much difficulty, we recommend four triathlon training sessions per week:

1. Swimming: If you don’t yet know how to do the front crawl, now is the time to get into it. Visit a course to learn the crawl or look for a triathlon club offering regular swimming training. You should spend around 45 minutes in the water once a week. Of course, you can do the breast stroke but this is much more exhausting for such a distance.
2. Cycling: Get on your bike at least once a week for about 90 minutes to 2 hours. We certainly recommend a racing bike because it saves energy and is just a bit faster.
3. Running: Again, we recommend one training session per week. If possible, you should aim for one hour to 90 minutes. You can cut this time down but then incorporate variety in your training, for example with intervals or changes of pace.
4. Brick sessions: We explained these types of combined units above. Cycle for one hour, then go running for 15-20 minutes straight after. That’s enough. You don’t have to do a brick session every week. You can replace it with an additional cycling or running session, depending on how you feel. But you should include a combined unit every two to three weeks.

Nutrition

Nutrition must also be mentioned briefly for an Olympic triathlon because our body’s own carbohydrate reserves usually only last for 90 minutes to two hours. We recommend you eat an energy bar right after the swimming, either during the transition or on your bike, and to drink an isotonic beverage with carbohydrates during the cycling. Alternatively, you can drink water but then you should consume some energy gel while you’re transitioning to the running stage.

Please don’t get me wrong: depending on your fitness, you can complete an Olympic triathlon with much less triathlon training. If you follow the recommendations above, it will still be exhausting but you should be able to get to the finish line safely and not be completely worn out. If you’re more ambitious and your time is an important factor, you can look for triathlon training plans for beginners online or find a coach to guide you.

Structure of a triathlon

Actually completing a triathlon is only half the effort. The organisation and the fourth discipline, the transitions between swimming, cycling and running, are small challenges in themselves so we’ll mention them here.

On the day of the competition, you’ll generally prepare the transition zone first. You’ll be allocated a space where you leave your bike and your running gear. This is where you switch between the disciplines. Before you’re allocated your spot however, you’ll have to be approved by the competition judges. They’ll check whether your bike is suitable for the competition as well as roadworthy and whether your helmet is OK. If everything is fine, you can move on to the transition zone.

It’s best to remember the layout in advance: which row is your bicycle in? Where do you enter the transition zone and where do you exit it? Don’t worry: everything will be explained before the start in a competition briefing. But it’s still beneficial to get an overview in advance so you don’t get lost in the transition zone.

The rules

You must also know the following rules because non-compliance may lead to your disqualification:

1. You have to put your helmet on and afterwards take it off when you’re standing by your bike during the transition. That means you’re not allowed to take it off while you’re getting off your bike.
2. Don’t litter! If you’re having a bar or some energy gel during the race, put the packaging back into your pocket.
3. No drafting: During the cycling, drafting is generally not allowed. You have to keep a good distance from the person ahead of you and overtaking must be prompt.
4. The race number must be worn on your back during the cycling and on the front during the running so it’s easy to see. A race number belt helps in this case.
5. Getting on and off your bike takes place outside the transition zone for the cycling.

Swimming

Normally, you can get into the water before the start of the race so you can warm up. You should do that to avoid a cold start. The start of the swimming race is either en masse or in phases. Being surrounded by many athletes who are all running into the water or starting the swimming at the same time can be overwhelming. Tip: stand over towards one side or further back so you can make a relaxed start. During the other option, groups of athletes are let into the water at brief intervals. This often happens when the swimming stage takes place in a swimming pool.

Cycling

Then you’ll face your first transition. You may need a few moments to regain your footing. Allow yourself a breather, then focus on the transition zone to find your spot. Take off your swimming gear, put on your cycling shoes and start pedalling. Use the first few minutes to get used to the different type of movement rather than going crazy with the pedalling – you’ll have enough time. Have a sip of your drink, some carbohydrate gel or an energy bar and then go for it.

Running

When you have finished the cycling, you’ve got the next transition. You’re familiar with your spot so you’ll find it quickly. Take your time to put on your running shoes, then head to the running route. Again, remember: better to get acclimatised to the movement rather than going all out. You may notice that your legs aren’t so keen on the sudden change of action. Allow your body a few minutes to adjust and then put everything into it – all you need to do now is get to the finish line.

When you’ve reached it, you can congratulate yourself: you’ve successfully completed your first triathlon.

We hope that our tips for your triathlon training have been a part of this achievement. If you have any questions or suggestions, leave a comment below.