8 Triathlon Training Tips for Beginners
So, you want to take on a triathlon? That’s a pretty epic BFG. It’s not an easy feat. If you succeed, you’ll be in the less than 1% of people to ever complete a triathlon in their lifetimes.
Whether you're looking to push your limits or find a new mission, triathlon training can be an excellent way to stay fit and focused. But it’s not for the faint of heart.
Here are 8 tips to help you get started without killing yourself.
1. Assess Your Current Fitness Level
First things first: you’ve got to know and start where you are by assessing your current fitness level. It’ll help you determine your strengths, weaknesses, and what areas you need to focus on.
Ask yourself the following questions:
Can you swim 500 meters without stopping?
Can you bike 20 kilometers without stopping?
Can you run a 5K without stopping?
If the answer is “Yes,” congratulations. You’ve got a solid fitness base to build from.
If the answer is “No,” don’t sweat it. Everyone starts somewhere, and, as long as you’re dedicated and disciplined, you’ll get there.
2. Set Realistic Goals
BLUF: You’re not going to place 1st in a full Ironman if you just started training. Elite athletes spend years building up the strength and endurance to kick serious butt.
Be honest with yourself about your current fitness level and set stretch goals that will push you but not injure you.
If you’re totally new to any and all of the activities included in a triathlon, consider starting with a sprint triathlon. They’re typically a 750 meter swim, 20K bike ride, and a 5K run.
3. Build Your Base, Slowly
It can be tempting to go all out and push yourself beyond your current fitness level when you’re new to a sport. But don’t do it. Burnout, fatigue and injuries will happen if you do.
Instead, begin with a consistent training approach in each discipline that builds endurance over time.
Here are some examples of what that might look like:
Swimming. If you’re not a strong swimmer, consider participating in a local Masters Swimming program. This will help you focus on technique before speed.
Cycling. Start with shorter riders and then gradually increase your distance.
Running. Begin with a run/walk program. Then, gradually increase your running intervals to where you are able to run a 5K without stopping. After that, gradually build your endurance so you’re able to run the distance of your event.
Aim for 2-3 sessions of each discipline per week. Remember, consistency trumps intensity when you’re new to triathlons.
4. Structure Your Training
Again, the theme is don’t do too much too soon. You need to give your body time to adapt to the new physical demands and build endurance.
A typical week with 2-3 training sessions in each discipline might look like this:
Monday: Swim 1K
Tuesday: Ride 15K
Wednesday: Run 2.5K
Thursday: Rest or light cross-training
Friday: 1K
Saturday: Ride 15K, Run 2.5K
Sunday: Rest
Adjust based on your schedule and recovery needs.
And give yourself enough time to train - 12-16 weeks is a good starting point for most beginners. However, it could be longer or shorter depending on your experience with the activities involved in a triathlon.
5. Gear Up, Smartly
We’re gonna let you in on a little secret that’ll save you a lot of money - you don’t need top-of-the-line equipment to start.
Start with the basics and go from there as your fitness and endurance progress.
Here’s all you really need to get started:
A comfortable swimsuit and goggles
A road bike or hybrid (borrow one or buy used if you can)
Running shoes that fit well
A helmet for cycling (non-negotiable)
That’s really all you need to start training for a triathlon.
6. Prioritize Nutrition and Recovery
Proper fueling and rest are crucial for all athletes, especially triathletes.
Stay hydrated, eat a balanced diet with plenty of complex carbs and protein, and don't skimp on sleep. Your body needs fuel and time to adapt to the new demands you're placing on it.
7. Listen to Your Body
It’s good to push yourself but you also need to know when to back off. Overtraining can lead to injury and burnout. If something hurts beyond normal muscle soreness, take a rest day or see a professional.
Remember, triathlon training is a journey. You'll have good days and tough days, just like in the service. Stay consistent, trust the process, and you'll be crossing that finish line before you know it.
8. Join a Community
Consider linking up with other Veterans who are into and training for triathlons like our Team RWB Mult-Sport Group. They’ll give you training tips and offer encouragement as you work towards your goals.
