How to Train for Your First Triathlon

Due to its versatility and accessibility for all fitness levels and ages, triathlons have quickly gained popularity.

With formats featuring distances varying from a 100-meter swim, 3-kilometer run, and 1 kilometer run for freshers to a 180-kilometer run, 42-kilometer run, and 3800-meter swim for long distances, many are drawn to triathlon’s physical challenges.

Interested to join your first triathlon? Here are helpful tips for preparing for this activity.

The Basics of Pre-Event Training


When training for a triathlon, a rule of thumb to keep in mind that you’ll need to go at a moderate pace. Keep in mind that while you are running or swimming, you need to be able to have a conversation with someone. If you can’t do that, you need to slow down the pace of your run. Find more tips on how to train for each triathlon activity below.


Start your swimming training sessions at a slow pace and build up as you go. For example, go to the pool, swim a lap, and take a break. Then start again and do two laps around the track. Try to spot at what moment you get tired and work towards improving that performance. Note that if you start at a fast pace, you will quickly get tired and give up.

If your event involves an open water swim, be sure to practice in a similar environment to familiarize yourself with it. And if you’re hesitant about swimming in lakes or oceans, you can train in large pools to get ready for the swimming leg.

Swimming with flippers is an excellent way for new triathletes to improve their swimming time. Of course, you won’t be able to use this technique in actual races. As you get better and better, start training without flippers to make sure you can swim well on the day of the event without them.


For new triathletes training for the cycling part, experts recommend low-intensity training over longer distances to increase endurance and higher intensity training to increase strength. An ideal practice would be to combine the two.

You should train at a pace that will allow you to stay the entire length of the ride. You should also ensure that you maintain a constant speed by using the bike’s gears the way you would with a car. Maintaining a constant speed prevents you from putting too much pressure on the pedals and quickly exhausting your legs. Remember that your goal is to cover more ground while expending as little energy as possible.

If you do not feel fully comfortable training on the road, start by training on a stationary bike. But keep in mind that training outdoors puts you in a real-life situation. That way, you can get used to braking and cornering.


Contrary to popular belief, you do not have to be a professional runner to participate in a triathlon. As with other sports activities, as long as you can attain the required performance level, you can participate. A good start would be to alternate between walking for 5 minutes and running for 5 minutes, then increase to 10 minutes, 15 minutes, and so on.

If you are already a seasoned athlete and you still want to boost your endurance for running longer distances, try interval training with short, precise exercises like sprints, then rest and keep alternating.

It is also essential that you train in the actual shoes you plan to wear on the race day. This way, you will find out if they are comfortable and whether you are more relaxed with tighter or looser laces. You can give your triathlon race essentials a test run so you will know what to expect during the actual competition.

How to Motivate Yourself to Start Training

Getting started is the most challenging part of your training. Joining a triathlon and building a good record is certainly possible, as long as you take that important first step and begin your training.

An excellent way to get started is to find a local training group or triathlon club. This will allow you to practice with others at the same level in an organized group and with a coach.

This is not only the safest way to get started, but also the safest way to reach your goals without feeling the burden of training. The advantage of being in a group is that you get to interact and have fun with other members.

If you are not part of a club, ask a few friends to train with you. It will motivate and push each other, as well as give you some healthy competition.

Stick to Your Training Plan

An effective way to stick to your training is to set realistic and achievable goals. That will allow you to make small achievements, which is encouraging.

Remember not to overdo it at the beginning, as you may not be able to maintain the workload. It’s best to avoid getting injured, which could then lead to you feeling demotivated. Ask a triathlon coach for the best advice on how much training you need to do to reach your goal. And, of course, stay focused on what you want to achieve.

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