Triathlon Training Guide For Beginners

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4 hours agoTriathlon Training Tips for Beginners

1. Set a goal. The first step in any triathlon journey is making the decision to get started. ...
2. Sign up. Get online and search for a triathlon to put on your calendar in the coming year. ...
3. Start a training program. When you're new to a sport, it's hard to know where to begin. ...
4. Start slow. ...
5. Consistency is key. ...
6. Sometimes, less is more. ...
7. Sleeping is the best recovery. ...

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3 hours ago

1. The first 4 weeks of this plan comprise the base phase of training for a triathlon. Your goals in this phase are to ease into a regular schedule of training, avoid injuries, and gradually build aerobic fitness and endurance.
2. Quick Tip: Never train in pain. If you feel anything worse than normal workout soreness while swimming, cycling, or running, abandon the session and begin trying to figure out what caused the pain and how to keep it from coming back.
3. Monday. Relax. Tuesday. Swim Base: 850 Yards. WU: 200 @ low aerobic intensity. 6 x 25 drills, RI=0:10. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.
4. The next 4 weeks of this plan comprise the build phase. Your goal in this phase is to continue developing your aerobic fitness and endurance while also improving your efficiency and speed with some high-intensity training.
5. Monday. Relax. Tuesday. Swim Base: 1000 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.
6. Quick Tip: Be sure to fuel your workouts properly. Sip regularly from a bottle of sports drink every 10-12 minutes throughout all high-intensity workouts (i.e.
7. Monday. Relax. Tuesday. Swim Base: 1200 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.
8. The last 5 weeks of this plan are the peak phase. In this phase of training for a triathlon you will transform the general triathlon fitness you have developed into race-specific fitness with workouts including tempo rides, lactate swim intervals, and brick workouts.
9. Monday. Relax. Tuesday. Swim Base: 1200 Yards. WU: Run 10 minutes @ moderate aerobic intensity. MS: Run 5 minutes @ moderate aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity.
10. Monday. Relax. Tuesday. Swim Base: 1300 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.

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9 hours agoThis beginner's plan was created specifically for the classic distance race at the 2016 Nautica Malibu Triathlon presented by Equinox, which includes a half-mile ocean swim, an 18-mile bike segment and a four-mile run.This program assumes you have limited multisport experience and you're beginning your training straight off the couch.

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8 hours agoAs a triathlon beginner, we recommend starting with a sprint triathlon (generally a 500-meter swim, a 20K bike, and a 5K run), but if you're interested in longer distances you can learn more about what those entail here. Along with the gear, training, and nutrition resources below, you can also ask us questions on Facebook, Twitter, or Instagram.

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Just NowThe sprint triathlon is the shortest of the triathlon distances, making for a perfect introduction for beginners to the sport.. These events usually consist of a 750m swim in an ocean/lake/river, a 20km bike ride, and finally a 5km run. Most beginners will start off on sprint triathlons; however, sprint triathlons are in fact, not exclusive to beginners.

Estimated Reading Time: 7 mins

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3 hours agoWelcome to this comprehensive guide for Beginner Triathletes. This is a Ten Chapter online eBook with all the information you need to complete your first triathlon. If not, we’ll show you where to find it. We have coached hundreds of people new to this sport and know it can seem overwhelming.

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6 hours agoTackle your first triathlon with our beginners triathlon guide. Find beginner triathlon training programs and plans and triathlon tips for race day, Search our directory of beginner triathlon races and sign up for your first. Interested in training for your first triathlon? Here's a break-down to get started.

Estimated Reading Time: 3 mins

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3 hours ago

Estimated Reading Time: 5 mins

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5 hours agoTHE LIGHT AT THE END OF THE TUNNEL. In the final few weeks before the race, you’ll need to step up your training and put in some extra miles and time. This week, a month before my race, my training schedule looks like this…. Monday: Run 3 miles. Tuesday: Swim 15 laps (750 meters) Wednesday: Bike 8 to 10 miles.

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7 hours agoThis training plan is written to prepare you to become faster at Olympic distance 2-race series. This plan includes 2 'A' race at the end. Average training time of 8-12 hours per week, minimum 1 year of olympic base required. This is an RPE based plan. 26: 8: 13: 9-10: Beginner Sprint - 12 Week - HR

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2 hours agoTRIATHLON STRENGTH & CONDITIONING GUIDE Essential exercises for strength, core stability and flexibility. By Phil Mosley 1. 2 Using This Guide Your training plan in Training Peaks includes one or two Strength workouts per week. Click on those workouts to see which exercises you should do on a given day. Then refer back to this PDF

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3 hours ago

1. Time to Tri aims to grow the sport of triathlon by proactively supporting and inspiring beginners to complete their first race. Visit the website, select your skill level in the swim, bike and run disciplines and you'll receive content and a free training plan tailored to your ability level. Visit mytimetotri.com

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5 hours ago

1. Base Phase (3 hrs 25 mins) Monday: Swim – Mod. Hard/Tempo (20 mins, 800m/y) Warm Up: 1 x (100 FS in Z2 + 20 secs rest), 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
2. Base Phase (3 hrs 50 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (33 mins) Warm Up: 5 mins in Z2, Main Set: 5 mins in Z3 + 2 min 30 secs recovery in Z1,
3. Base Phase (4 hrs 13 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (39 mins) Warm Up: 5 mins in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
4. Active Recovery Week (3 hrs 42 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (33 mins) Warm Up: 5 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
5. Build Phase (4 hrs 39 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (35 mins) Warm Up: 5 mins easy Z2, 5 x (20 secs in Z3 + 40 sec recoveries in Z2).
6. Build Phase (5 hrs 16 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (38 mins) Warm Up: 5 mins easy in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
7. Build Phase (5 hrs 40 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (42 mins) Warm Up: 10 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
8. Active Recovery Week (4 hrs 18 mins) Monday: Swim – Mod. Hard/Tempo (40 mins, 1400m/y) Warm Up: 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
9. Peak Phase (5 hrs 55 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (35 mins) Warm Up: 12 mins in Z2. Main Set: 6 x (2 mins in Z5 + 60 sec recoveries in Z1).
10. Peak Phase (6 hrs 12 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (37 mins) Warm Up: 12 mins in Z2. Main Set: 4 x (3 mins in low Z5 + 2 min recoveries in Z1).

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Just NowThis 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. It is not a complex or hugely time consuming programme, it will …

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9 hours agoThis is all about making your training work for you. If you need 16 weeks, or six months—take it. You want to feel confident, comfortable, and competent on race day. Go at your pace, focus on consistency, and enjoy it. A Basic Training Structure. Note that this is a general guide for getting to the start (and finish line) of your first triathlon.

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2 hours ago

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7 hours agoSet a Triathlon Training Plan. When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8 …

1. Author: REI Staff
Estimated Reading Time: 8 mins

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7 hours agoTraining for your first triathlon can seem overwhelming. Afterall, you’re not just training for one sport. You’re training for three! With three sports comes three different genes of necessary gear. But don’t worry. With this ultimate beginners guide to …

Estimated Reading Time: 6 mins

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7 hours agoThe 'Aggressive' 4 month and the 'Conservative' 7 month programs. Mini-Sprint. We have new 10 and 20 week training plans for the New Year! These mini sprint plans are very conservative and will get any person thinking of training for a triathlon ready to cross the finish-line. 10 Week Mini Sprint and the 20 Week Mini-Sprint.

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7 hours agoThis program is geared towards a beginner triathlete looking to complete a sprint distance triathlon. To know if you are ready to start the program you should be able to complete the first week of training, if this is too much you should spend more time focusing on the areas that are challenging for you.

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3 hours agoOur free sprint triathlon training plans will get you started in triathlon or hone your sprint-distance speed and fitness. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker.It also makes it harder to get lazy and skip a day’s session.

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3 hours agoUse this 8-week mini-triathlon training plan (aka sprint-triathlon training plan) to go from beginner to medal-earner in just two months. This mini-triathlon guide includes gear suggestions and training strategies to help you ace your race.

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Just NowStart basic, then after several months of training and even a few races you can upgrade. Overall, all you need to start are: Swim: Goggles, swim suit, swim cap (kick board, fins, and paddles can come later) Bike: You need a basic road bike that fits well. Even if you decide to not to triathlon, you can keep your road bike for your other biking

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3 hours agoOur Beginners Guide To Triathlon TrainingShop - https://www.simplyswim.com/collections/triathlon-gearOpen water - https://www.youtube.com/playlist?list=PLyt4

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6 hours agoThe Beginner's Triathlon Training Plan. Six weeks to a successful swim, bike, run. For a complete guide to training and what to expect on race day, see our Triathlon Training Guide.

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4 hours ago

Estimated Reading Time: 7 mins

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6 hours agoWhen training for your first triathlon, a general guide is: No fitness- start six weeks out. Average fitness- start four weeks out. If you’ve got longer, that’s obviously better. But you can get triathlon ready in short a period of time if you stick to your training regime. Once you’ve completed a …

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4 hours agoTriathlon Training Tips for Beginners with Pro Triathlete Radka Kahlefeldt. Making the decision to start training for your first triathlon can be daunting. The good news is taking those first steps can be the hardest and once you’re in the groove of training for your first triathlon, you’ll feel stronger by the day.

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9 hours ago

Estimated Reading Time: 5 mins
1. Fitting in the training around work, family and social life. Work’s full-on, you have a busy family and social life, and then your buddy suggests you train for not just one sport… but three.
2. Cutting out all comfort food. The further your triathlon adventure goes, the more you’ll be swamped with adverts for a variety of nutrition products, multiple articles professing to strip all body fat, and clean-living recipes promising to supercharge your performance.
3. Feeling body conscious. “My biggest fear was getting completely starkers in transition in front of everyone,” says GB long-distance professional Joe Skipper.
4. Becoming a tri bore. How can you tell when you’ve met a triathlete? They’ll tell you. But eschewing the lame gags, it’s natural to be excited about your new hobby, and like any subject you’re excited about, it’s natural to natter incessantly.
5. Training with hardcore triathletes. The nervous feelings of heading out on a group ride with cyclists in matching kit and shaved legs, or turning up on club night feeling a fraud, are not dissimilar to the emotions of lining up for your first race.

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3 hours ago

1. SPRINT TRIATHLON TRAINING PLAN WEEK 1 – Habits. Don’t look at Week 1 as the start of your training. View it as the week you’re setting up the rest of your weeks of training.
2. SPRINT TRIATHLON TRAINING PLAN WEEK 2 – Mastering and protecting your time. Start paying attention to the little obstacles we construct that can eat away at training time.
3. SPRINT TRIATHLON TRAINING PLAN WEEK 3 – Settling in. You’re getting into the swing of it now! Maybe you’re feeling a bit tired and sore here or there. That’s okay, and normal!
4. SPRINT TRIATHLON TRAINING PLAN WEEK 4 – The Meat of the program. Now we’re in the thick of it. Four weeks in and we’ll be turning the corner soon and heading for sprint triathlon glory.
5. SPRINT TRIATHLON TRAINING PLAN WEEK 5 – Building up. More building blocks. You’ll notice we’re taking a jump in time this weekend. The adaptation from the last four weeks should be established and you’ll be able to handle the shift to longer efforts without trouble.
6. SPRINT TRIATHLON TRAINING PLAN WEEK 6 – Test week. Your race week will look similar to this week, so when you get there you can remember you’ve already been to that rodeo.
7. SPRINT TRIATHLON TRAINING PLAN WEEK 7 – Prep week. Stay on target. Don’t start panicking about a workout or two that you missed. Piling missed sessions in at this point won’t make you any fitter, but will make you more tired.
8. SPRINT TRIATHLON TRAINING PLAN WEEK 8 – Race week. Let’s go racin’! But first, chill. This week you’ll find yourself with less training and more free time.

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Just NowThe most effective way to train is to pick a triathlon training program and stick to it. You don’t need to invest a load of money into training courses, it’s easy to find a free training plan online. Beginner Triathlete and Trinewbie are great places to

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4 hours agoTriathlon Guide for Beginners. Why not come along to one of our Triathlon Training Days? We’ve got two, one on the 22nd May and one on the 26th June. Our training partners RG Active will run through all elements of the triathlon and answer any questions you have. The event takes place at Dorney Lake, so the venue will be familiar to you

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5 hours agoLife Time Tri Sprint Training Program Congratulations! Welcome to the Life Time Tri 12-week Sprint Training Program for newbies! It’s a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level! GETTING STARTED take proper steps from day one (no pun intended!).

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3 hours agohttp://beginnerstriathlontrainingsecrets.com/free_guide A beginner triathlete's guide for what equipment you need for a triathlon. This can really help any t

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5 hours ago

1. Going Long: Training for Ironman-Distance Triathlons. by Joe Friel, Gordon Byrn. Written by Ironman legend Joe Friel and now available in its second edition, Going Long: Training for Ironman-Distance Triathlons is a gold stand read for Iron-distance training.
2. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. by Kelly Starrett and Glen Cordoza.
3. Hard Wired: Life, Death and Triathlon. By Emma Carney and Jane E. Hunt. Dominant triathlete in the 1990’s, Emma Carney won the world title on debut in her first international triathlon.
4. Strength Training for Triathletes. by Patrick S. Hagerman. One of the best triathlon strength training books, the simply titled Strength Training for Triathletes by Patrick S. Hagerman delivers highly sport-specific weight lifting programs for multisport athletes.
5. Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon. by Matt Dixon. For those looking for Ironman training books, legendary pro Matt Dixon delivers the goods in his Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon.
6. Triathlon for the Every Woman: You Can Be a Triathlete. Yes. You. by Meredith Atwood. As an Ironman triathlon coach who packs a wealth of wisdom for female triathletes, Meredith Atwood shares everything you need to make your multisport goals a reality.
7. Triathlon for Beginners: Everything You Need to Know about Training, Nutrition, Kit, Motivation, Racing, and Much More. by Dan Golding. Triathlon For Beginners by Dan Golding is an insightful and easy-to-understand triathlon book that’s packed with practical strategies to help athletes progress in the sport.
8. Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness. by Don Fink, Melanie Fink. Considered to be the best Ironman triathlon training book in its 3rd edition, Be Ironfit: Time-Efficient Training Secrets for Ultimate Fitness has it all.
9. Swim Speed Secrets for Swimmers and Triathletes: Master the Freestyle Technique Used by the World’s Fastest Swimmers. by Sheila Taormina. Written by 4-time Olympian (including a gold medal victory) and triathlon world champion Sheila Taormina, Swim Speed Secrets: Master the Freestyle Technique Used by the World’s Fastest Swimmers is required reading for elite triathletes.
10. Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training. by Brian MacKenzie and Glen Cordoza. Crossing over into similar territory of Kelly Starret and the west coast CrossFit community, author Brian Mackenzie brings a refreshing and revolutionary perspective with his Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training.

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8 hours agoThis is the basic outline for my 12 Week Sprint Training Plan for Beginners. To download the plan w hich includes a 29 page training guide, just enter your name and email over there to the right. I’m also working on getting a day by day description up online so you can follow along with my “virtual” athlete.

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2 hours agoRunning: 6.2 miles in Olympic competitions and 3.1 miles in sprint triathlons.; When it comes to minors, distances are generally shorter. Preparing for a triathlon can be complicated for beginners since it includes three different exercises.If possible it’s always better to consult with a professional trainer, however, you can choose to practice the following exercises:

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4 hours agoGet the latest triathlon training tips, such as checklists, training plans, ways to improve your time, etc. From training strategies for beginner triathletes to experienced, we have you covered. The Easiest and Most Effective Ironman Training Plan

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1 hours agoTwelve weeks is the typical recommended time for beginners to train for a sprint triathlon. 2. Start Small (Don’t Overtrain) If you use a training guide, you’ll notice that guides start you doing shorter sequences of running, cycling, and swimming to have you grow accustomed to …

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4 hours agoThis latest, updated version of Triathlon for Beginners (Jan 2016) is now packed with extra strategies, practical tips and tools you can use immediately to super charge your progress and your training!. Are you thinking about getting into triathlon or doing your first race? Have you finished a couple of races and are keen to improve your time?

Rating: 4.4/5(303)
Format: Kindle
Author: Dan Golding

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7 hours agoA runner's guide to strength training. 4 The best treadmills for runners, starting at £100. Beginners' Triathlon Training Schedule. Follow our 8 week triathlon training programme.

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3 hours ago

1. Footwear. However well you dry your feet after the swim, they will still be damp, which makes putting socks and shoes on difficult. To help get your feet into your footwear, sprinkle talcum powder into your socks and shoes and you’ll save time struggling in the triathlon transitions.
2. Sunglasses. Invest in some running — or cycling-specific — sunglasses. They can keep flies out of your eyes, sharpen your vision in low light conditions and block road glare.
3. Lycra. For triathlons, Lycra is your friend. Choose close-fitting Lycra kit to avoid chafing between the thighs so that you will be comfortable for the cycling and running disciplines.
4. Laces. Lace locks and elastic laces are a great help when trying to put your feet into your trainers as fast as possible. Rather than wasting time tightening laces and tying bows, simply push your feet in, slip the lace lock into position and you’re off.
5. Number belts. Another great time-saver is a number belt. For cycling you need your number on your back, whereas for running you need it on your front. Rather than reverse garments or even swapping the number, simply swivel the belt around your body in T2 (Transition two) and you’ll be ready to run.
6. Back-to-back sessions. These sessios are the best way to train your body to cope with the demands of changing from swimming to cycling or cycling to running.
7. Removing your wetsuit. Wetsuits are difficult to remove at the best of times — and even more so when you are hurrying to save valuable seconds in a triathlon.
8. Swimming coaching. Of the three triathlon disciplines, swimming is by far the most technical. A good swimming technician will always outshine a cardiovascular specialist, so it will pay dividends to invest in some professional swimming coaching to improve your stroke and get the best performance from your swim stage.
9. Open water swimming. If your swim is in open water, try to practice beforehand in a lake or the sea. Open water swimming is very different to pool swimming, requiring a more upright position — and you will benefit from getting used to the extra buoyancy that a wetsuit provides, which will also affect your swimming position.
10. Low gear, high cadence biking. The bike-to-run transition typically plays havoc with your legs as you adjust to the different demands on your body. To make the change-over easier, in the last mile of the bike course you should select a lower gear and spin your legs at a higher cadence (number of revolutions per minute).

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8 hours agoBeginner Triathlon Books. Your First Triathlon. The Complete Guide to Triathlon Training. Heart Monitor Training. Open Water Swimming. Serious Training for Endurance Athletes. Time-Saving Training for Multisport Training Plans for Multisport Athletes Triathlon : …

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9 hours agoA Beginner’s Guide To Power Meters For Cyclists & Triathletes. From there, find a structured training plan or a coach who can guide you through your training. One of the first things a good plan or coach will have you do is perform an FTP test or similar. (and even has a full chapter on triathlon racing!).

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Frequently Asked Questions

How do I train for my first triathlon??

As this gets easier, increase your run time to 10 minutes with 1 minute of walking and a total workout time of 30 minutes. Eventually, your goal as a beginner should be 30 minutes of running without stopping. Aim to run at least 2 days per week as you train to complete your first triathlon.

What are your tips for my first triathlon??

Top 10 Tips for Your First Sprint Triathlon Reconsider. " Could I do a triathlon?" and " Should I do a triathlon?" are two very different questions. ... Choose the Right Triathlon for You. Sprint triathlons vary quite a bit in race distance, location, and participant demographics. ... Enlist support. ... Make a training plan. ... Eat well + Hydrate. ... Rest Well. ... Buy the Right Gear...and practice using it! ... More items...

What do I need for my first triathlon??

For your first triathlon you do not need to invest in any specialist kit. The essentials are. Swim suit / goggles (plus a wetsuit if your first race is in open water) A road worthy bike / helmet. Shorts, socks, t-shirt and trainers.

How often do I need to train for a triathlon??

To train for a triathlon, train for each activity twice a week and leave one day for rest. For example, you could train for swimming on Mondays and Tuesdays, cycling on Wednesdays and Thursdays, running on Fridays and Saturdays, and take Sundays off. In general, you should train for at least 12 weeks before the triathlon.

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