Beginner’s Triathlon Training: How to Finish Your First Race
Starting your first triathlon might feel overwhelming—three sports, transitions, fuelling, and all the gear can make it seem like a huge challenge. But here’s the truth: you don’t need to be an elite athlete to complete your first triathlon. With the right approach, a solid beginner triathlon training plan, and a mindset focused on progress over perfection, you’ll cross that finish line feeling strong and accomplished.
Whether you’re training for a sprint triathlon or just exploring the idea of triathlon training for beginners, this guide will break everything down into simple, actionable steps to get you ready for race day.
Step 1: Choosing Your First Triathlon
For your first race, keep it simple. A sprint triathlon is the best starting point for beginners—it’s challenging but achievable, and it allows you to get comfortable with all three disciplines without excessive training volume.
Common Triathlon Distances:
Sprint Triathlon: 750m swim, 20km bike, 5km run (perfect for beginners).
Olympic Triathlon: 1.5km swim, 40km bike, 10km run.
Half-Ironman (70.3): 1.9km swim, 90km bike, 21.1km run.
Ironman: 3.8km swim, 180km bike, 42.2km run (for advanced athletes).
🔹 Pro Tip: Check local race directories for beginner-friendly sprint triathlons near you and look for events with open-water swim alternatives (like pool-based triathlons) if you’re nervous about swimming in open water.
Step 2: What You Need to Get Started
One of the biggest misconceptions about triathlon is that you need loads of expensive gear. The reality? You can start with the basics and upgrade as you go.
Essential Triathlon Kit for Beginners:
✔ Swim: Goggles, a swimsuit or tri-suit, and (if racing in open water) a wetsuit.
✔ Bike: A road bike, hybrid, or even a mountain bike will do for your first race. Clip-in pedals are optional.
✔ Run: A pair of good-quality running shoes suited to your gait.
✔ Other Gear: A helmet (mandatory for racing), a race belt for your number, and a towel for transitions.
🔹 Pro Tip: If you’re on a budget, check Facebook Marketplace or second-hand stores for bikes and gear!
Step 3: How to Train for Your First Triathlon
Your beginner-friendly triathlon training plan should focus on building endurance, improving efficiency, and practising transitions between disciplines.
Your Weekly Training Breakdown:
✔ 2 swims – Focus on technique and endurance.
✔ 2 bike rides – One steady ride, one shorter session with effort.
✔ 2 runs – Mix of easy runs and one slightly faster session.
✔ 1 brick session – Practise running immediately after cycling to get used to the heavy leg feeling.
Brick Workouts: Why They Matter
Running after cycling feels completely different from a normal run. Your legs will feel wobbly, and your pace might be off at first. That’s why it’s important to practise brick workouts (bike + run back-to-back) at least once a week.
Example:
🚴♀️ Bike 30 minutes at a steady pace.
🏃♀️ Run 10 minutes immediately after.
Repeat weekly, gradually increasing the run time.
Step 4: Mastering Triathlon Transitions
A smooth transition (swim to bike, bike to run) can save valuable time and energy in a race.
Tips for Faster Transitions:
✔ Lay out your kit logically in the transition area.
✔ Practise getting out of your wetsuit quickly (if using one).
✔ Keep your bike in the right gear so you don’t struggle starting your ride.
✔ Slip on race-ready elastic laces for quick shoe changes.
🔹 Pro Tip: A dry towel in the transition area can help you wipe wet feet before putting on socks.
Step 5: Nutrition & Hydration for Triathlon Training
Fuelling properly makes all the difference in performance and recovery.
What to Eat Before, During, and After Training:
✔ Before: A small carb-based snack 30-60 minutes before training (banana, toast with honey).
✔ During: For sessions over 60 minutes, sip electrolytes or take small carb snacks (sports drink, energy gel).
✔ After: Within 30 minutes, refuel with a mix of protein and carbs (smoothie with protein powder, Greek yoghurt with granola).
🔹 Pro Tip: Never try a new fuelling strategy on race day—practise during training to see what works for you.
Step 6: Common Beginner Mistakes & How to Avoid Them
🚫 Skipping Swim Training → Even if you’re a strong cyclist/runner, you need swim endurance.
🚫 Starting the Run Too Fast → Triathlon run legs feel different—ease into your pace.
🚫 Ignoring Recovery → Sleep, hydration, and strength training are key for injury prevention.
🔹 Pro Tip: Cross-training (like yoga or Pilates) can help with mobility and injury prevention.
Step 7: Race Day Preparation
Race day success starts with preparation. Here’s a checklist to make sure you’re fully ready:
✔ Check the weather forecast and pack accordingly.
✔ Know the course—review the swim, bike, and run routes in advance.
✔ Arrive early to set up your transition area.
✔ Stick to your usual kit, training routine, and triathlon fuelling strategy.
🔹 Pro Tip: Don’t forget to practise sighting in open water swimming—looking up to navigate ensures you swim straight.
How Pretty Strong Coaching Can Help
Triathlon training is a big commitment, but you don’t have to do it alone.
✔ Beginner-Friendly Triathlon Training Plans for Women → Tailored to your fitness level and lifestyle.
✔ Expert Guidance from a Female Triathlon Coach → Get support on everything from swim technique to race-day pacing.
✔ Supportive Triathlon Community for Women → Connect with like-minded women balancing triathlon training with life.
Final Thoughts: Your First Triathlon Starts Here
If you’ve been thinking about training for your first triathlon, now is the time to start. With a clear plan, the right mindset, and structured support, you can cross that finish line feeling confident and strong.
Thinking about training for your first triathlon?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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