![\"A](\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2024\/02\/Triathlon-Vorbereitung_Laufen_original-1500x1000.jpg\")
<\/a>Triathlon includes three disciplines: swimming, cycling and running. That\u2019s also the order of the events. The distances will vary depending on the type of competition:<\/p>\n\n\n\n
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- Sprint-distance triathlon: <\/strong>0.5 km swimming, 20 km cycling, 5 km running<\/li>\n\n\n\n
- Olympic triathlon: <\/strong>1.5 km swimming, 40 km cycling, 10 km running<\/li>\n\n\n\n
- Half triathlon: <\/strong>1.9 km swimming, 90 km cycling, 21 km running<\/li>\n\n\n\n
- Full triathlon: <\/strong>3.8 km swimming, 180 km cycling, 42 km running<\/li>\n<\/ul>\n\n\n\n
The full triathlon is also known as \u201cIronman<\/a>\u201d after the company that organises and runs the popular world championships in Hawaii.<\/p>\n\n\n\n
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.<\/p>\n\n\n\n
Basic prerequisites for taking part in a triathlon<\/h2>\n\n\n\n
No matter what distance you want to go for, you\u2019ll need a certain basic fitness. You don\u2019t have to be an amazing swimmer or race like cycling pros. If you\u2019re 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\u2019re 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.<\/p>\n\n\n\n
Equipment for your first triathlon<\/h3>\n\n\n\n
You need a racing bike.<\/strong> That\u2019s an absolute must. Ideally, aerodynamically optimised and costing at least 3,000 Euros. At least! Don\u2019t worry. You don\u2019t have to be quite so well equipped when you\u2019re beginning triathlon training. During sprint-distance triathlons, you\u2019ll 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\u2019re going for an Olympic triathlon, you should definitely have one.<\/p>\n\n\n
\n![\"A](\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2024\/02\/Triathlon-Vorbereitung_Raeder_original-1500x1000.jpg\")
<\/a>A (racing) bike and helmet are indispensable for a triathlon<\/figcaption><\/figure>\n<\/div>\n\n\n A helpful item of clothing is what we refer to as a one-piece<\/a> or trisuit. <\/strong>It\u2019s 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.<\/p>\n\n\n\n
For the swimming part, you\u2019ll need goggles<\/a><\/strong> so you can keep an eye on your competition and where you\u2019re heading. For the running part, you should get a pair of running shoes<\/a> \u2013 if you haven\u2019t got those already.<\/p>\n\n\n\n
How to train for a triathlon<\/h3>\n\n\n\n
The good news first: Triathlon training isn\u2019t rocket science, especially if you begin your triathlon career with training for a sprint triathlon like I did. You\u2019ll probably be going for about 90 minutes so it\u2019ll be sufficient if your training includes one hour of non-stop running and you\u2019re able to cycle for 90 minutes to two hours without difficulties. Special swimming training is optional. To manage 500 metres, it\u2019ll be enough if you\u2019re adequate at the breast stroke. That\u2019ll make sure that you\u2019re not much slower than other participants who are poor at the crawl.<\/p>\n\n\n\n
Switching between the disciplines, however, may be a problem for your body initially.<\/strong> 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.<\/p>\n\n\n\n
If you\u2019ve chosen to do an Olympic triathlon as your first objective, things will look a little different. After all, you\u2019ll be active for at least two and a half hours \u2013 probably even longer during your first attempt.<\/p>\n\n\n\n
How to train<\/h3>\n\n\n\n
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:<\/strong><\/p>\n\n\n\n
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- Swimming: <\/strong>If you don\u2019t 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.<\/li>\n\n\n\n
- Cycling: <\/strong>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.<\/li>\n\n\n\n
- Running: <\/strong>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<\/a>.<\/li>\n\n\n\n
- Brick sessions:<\/strong> We explained these types of combined units above. Cycle for one hour, then go running for 15-20 minutes straight after. That\u2019s enough. You don\u2019t 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.<\/li>\n<\/ol>\n\n\n
\n![\"An](\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2024\/02\/Triathlon-Vorbereitung_Wasserflasche_original-1500x1000.jpg\")
<\/a>An isotonic beverage can do wonders.<\/figcaption><\/figure>\n<\/div>\n\n\n Nutrition<\/h3>\n\n\n\n
Nutrition must also be mentioned briefly for an Olympic triathlon because our body\u2019s 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\u2019re transitioning to the running stage.<\/p>\n\n\n\n
Please don\u2019t 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\u2019re 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.<\/p>\n\n\n\n
Structure of a triathlon<\/h2>\n\n\n\n
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\u2019ll mention them here.<\/p>\n\n\n
\n![\"During](\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2024\/02\/Triathlon-Vorbereitung_Wechselzone_original-1500x844.jpg\")
<\/a>During a triathlon, you\u2019ll pass through a transition zone between the disciplines.<\/figcaption><\/figure>\n<\/div>\n\n\n On the day of the competition, you\u2019ll generally prepare the transition zone first. You\u2019ll be allocated a space where you leave your bike and your running gear. This is where you switch between the disciplines. Before you\u2019re allocated your spot however, you\u2019ll have to be approved by the competition judges. They\u2019ll 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.<\/p>\n\n\n\n
It\u2019s 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\u2019t worry: everything will be explained before the start in a competition briefing. But it\u2019s still beneficial to get an overview in advance so you don\u2019t get lost in the transition zone.<\/p>\n\n\n\n
The rules<\/h3>\n\n\n\n
You must also know the following rules because non-compliance may lead to your disqualification:<\/strong><\/p>\n\n\n\n
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- You have to put your helmet on and afterwards take it off <\/strong>when you\u2019re standing by your bike during the transition. That means you\u2019re not allowed to take it off while you\u2019re getting off your bike.<\/li>\n\n\n\n
- Don\u2019t litter!<\/strong> If you\u2019re having a bar or some energy gel during the race, put the packaging back into your pocket.<\/li>\n\n\n\n
- No drafting:<\/strong> 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.<\/li>\n\n\n\n
- The race number must be worn on your back<\/strong> during the cycling and on the front during the running so it\u2019s easy to see. A race number belt helps in this case.<\/li>\n\n\n\n
- Getting on and off your bike<\/strong> takes place outside the transition zone for the cycling.<\/li>\n<\/ol>\n\n\n
\n![\"Swimming](\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2024\/02\/Triathlon-Vorbereitung_Schwimmen_original-1500x996.jpg\")
<\/a>Swimming is the first discipline of a triathlon<\/figcaption><\/figure>\n<\/div>\n\n\n Swimming<\/h3>\n\n\n\n
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.<\/p>\n\n\n\n
Cycling<\/h3>\n\n\n\n
Then you\u2019ll 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<\/a> and start pedalling. Use the first few minutes to get used to the different type of movement rather than going crazy with the pedalling \u2013 you\u2019ll have enough time. Have a sip of your drink, some carbohydrate gel or an energy bar and then go for it.<\/p>\n\n\n\n
Running<\/h3>\n\n\n\n
- Don\u2019t litter!<\/strong> If you\u2019re having a bar or some energy gel during the race, put the packaging back into your pocket.<\/li>\n\n\n\n
- Cycling: <\/strong>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.<\/li>\n\n\n\n
- Olympic triathlon: <\/strong>1.5 km swimming, 40 km cycling, 10 km running<\/li>\n\n\n\n