Embarking on the journey to complete your first triathlon is both exhilarating and a little daunting. I know because I’m right there with you! My love for the sea makes me feel at home in open water, but running anything longer than a 10K is a distant memory, and let’s not even talk about my bike — it’s a rust-covered relic that hasn’t ventured beyond my hometown streets.
But I’ve decided to commit to the challenge, and I’ve been gathering advice from fitness friends who have been there, done that, and crossed the triathlon finish line. Whether you’re considering your first triathlon or already signed up for one, these eight tips will help guide your training and prepare you for the big day.
1. Start Small and Build Gradually
Triathlon training can feel overwhelming, especially if you’re new to one or more of the disciplines: swimming, cycling, and running. The key is to start where you are and build up gradually.
For me, that meant reacquainting myself with longer runs. After years of shorter distances, I started with a 5K, then worked up to 10K. Now I’m setting my sights on a half marathon (I’d like to beat my previous time back in 2014!).
Your journey might look different depending on your strengths and weaknesses. Consider following a beginner-friendly triathlon training plan that breaks down each week into manageable chunks. Starting small helps build stamina, prevent injuries, and keep your motivation high.
2. Invest in the Right Gear
A triathlon involves three distinct disciplines, each requiring specific equipment. While you don’t need to splurge on top-of-the-line gear right away, investing in the essentials will make training and race day much smoother.
- Swimming: A comfortable wetsuit and goggles are non-negotiable if your triathlon includes an open-water swim.
- Cycling: If, like me, your bike hasn’t seen action in years, take it to a local bike shop for a tune-up. Consider upgrading components like tyres or even renting a road bike if yours isn’t up to the task.
- Running: Quality running shoes are a must. For trails or off-road triathlons, I’ve been testing the women trail running shoes — they offer great grip and stability for mixed terrains, making training a breeze.
3. Train for Transitions
The transitions between swimming, cycling, and running (known as T1 and T2) are often overlooked in training but can be the key to a smoother race day experience.
Practice going from the swim to the bike (T1) and from the bike to the run (T2). I’ve been doing mini “brick workouts” — a bike ride followed immediately by a short run — to get used to that jelly-leg feeling. Small adjustments, like knowing how to quickly switch shoes or mount your bike, can save valuable minutes. My new Garmin Instinct 2 even has a brick option to track my training too!
4. Balance Your Training Across All Disciplines
It’s tempting to focus on your strengths, but triathlon success requires proficiency in all three sports. If you’re a swimmer like me, it might feel natural to prioritise time in the water. But for me, running and cycling have needed much more attention.
Create a weekly schedule that ensures you’re training all three disciplines equally. Cross-training also helps prevent burnout and keeps your routine fresh.
5. Nail Your Nutrition
Triathlon training isn’t just about clocking miles — it’s also about fuelling your body properly. From daily training sessions to race day, nutrition plays a critical role in performance and recovery.
I’ve been experimenting with energy gels and hydration strategies to avoid the dreaded mid-race energy crash. Make sure you’re getting enough carbohydrates, protein, and healthy fats to support your training load. Race-day nutrition is essential, so practise eating and drinking during your training sessions to see what works for you.
6. Join a Community
Training for a triathlon can feel isolating, especially if it’s your first time. Connecting with a community — whether online or in person — can be a game-changer.
I joined my local surf life saving club in 2020 and the camaraderie has been incredible. Experienced members have shared tips, encouraged me when my motivation dipped, and even helped me with open-water swimming drills. Training with others can help push you out of your comfort zone and make the process far more enjoyable. It’s ended up being one of the most important aspects of my life.
7. Prioritise Recovery
With all the swimming, cycling, and running, it’s easy to overlook the importance of recovery. But rest days and active recovery are crucial for preventing injuries and improving performance.
Incorporate stretching, foam rolling, and mobility work into your routine. I’ve found that yoga sessions have been particularly beneficial in easing muscle soreness and improving flexibility. Listen to your body — sometimes, skipping a session and resting is the smartest move.
8. Stay Consistent and Trust the Process
Finally, the most important tip: stay consistent. Triathlon training takes time, and progress can feel slow at first. But every session builds your endurance, strength, and confidence.
There have been days when I’ve doubted my ability to complete this challenge, especially when I struggled through my first long run. But reminding myself of why I started — and celebrating small victories along the way — has kept me on track.
Race Day Confidence
As my training progresses, I’m feeling more confident about tackling my first triathlon. It’s a journey full of challenges, but it’s also incredibly rewarding. Whether it’s testing out those women trail running shoes on the local hills or finally nailing my T1 transitions, every small step is a step closer to the finish line.
If you’re thinking about your first triathlon, take the leap. With the right preparation, a solid plan, and a touch of determination, it’s a challenge that’s well within your reach. See you at the finish line!
What’s been the biggest challenge or triumph on your fitness journey? Share your tips and experiences in the comments — I’d love to hear them!