Triathlon? How do I start?

Don't be scared.

Some may associate triathlon as a weird form of self-torture done by mad endurance junkies who like pain.

With thousands of women, men and girls and boys participating in their first ever triathlon each year, triathlon is becoming more and more mainstream.

It has become a popular way to get fit, push mental and physical fitness and be a rewarding challenge.

Being a beginner for any sport is intimidating. Triathlons however, include three disciplines which at first thought may put people off but actually, it is a lot less scary than you think. What you will find is that training for each discipline will in turn help the others and improve overall fitness. Only thing to be scared about is getting addicted to it and wanting to race every weekend (trust me, it happens).

What do you do in a triathlon?

Interested in triathlon? Here are short summaries of what each discipline entails for doing triathlons. Let's get started.

Swimming:

That's right, for triathlon we start in the water! Sometimes it is in the pool but many times they are in lochs or the sea. Swimming in a triathlon is pretty different from competitive indoor swimming. Yes the ultimate goal of completing the distance as fast as possible is still the same. However in triathlon, you are aiming to be as efficient as possible to save energy (especially your legs) for the bike and run which is to come.

Cycling:

Most of us learnt to ride a bike many years ago. Triathlon cycling on the other hand is quite different to our stabilized bike days. Adopting the race mindset from our leisure rides is what makes all the difference. Cycling in a triathlon is the middle man and on average takes up the most time between the three disciplines. Get used to your bike seat as you get those legs accustomed to all those miles to come.

Running:

Training to run in a triathlon is a little different to training for running on it's own. It is all about being able to run efficiently with tired legs after having done the swim and the bike. Although about 70% of your race is already done, you still need to get those legs moving to get you over the finishing line (hopefully with a smile on your face).

I don't think I am confident enough to cycle on the roads yet.

Cross Triathlon:

For those who are a tad scared of cycling on the roads or prefer being even more covered in mud then a

Cross triathlon is for you. A cross triathlon, or X-tri, is an off-road triathlon.

Typically Open water swim, mountain bike and then a trail run. The distances vary like a road triathlon BUT it is very different.

Many people don't do triathlons as they say that don't have a road b

I don't have a road or triathlon bike?

If you don't have a road bike for a triathlon, there are still several options available to participate in the event. Here are some alternatives:

1. Use a Different Type of Bike:

• Mountain Bike: While not as aerodynamic as road bikes, mountain bikes are sturdy and versatile. They can handle different terrains and may be acceptable for certain triathlon events, especially if the course includes off-road sections.

• Hybrid Bike: These bikes are a combination of road and mountain bikes, providing a comfortable riding position and versatility. They are not as fast as road bikes but are a good compromise for various terrains.

1. Rent or Borrow a Road Bike:

• If you're not ready to invest in a road bike, consider renting one for the triathlon. Many places that organize triathlons or local bike shops offer bike rental services. You may also inquire among friends or fellow athletes if someone is willing to lend you a road bike.

1. Purchase a Used Road Bike:

• If you plan to participate in triathlons regularly, buying a used road bike can be a cost-effective option. Check local classified ads, online marketplaces, or bike shops for second-hand road bikes.

1. Upgrade Your Current Bike:

• Depending on the type of bike you currently have, you might be able to make some modifications to improve its suitability for a triathlon. Upgrading components like tires, handlebars, or adding aero bars can enhance your bike's performance.

1. Adjust Your Expectations:

• Recognize that using a non-traditional triathlon bike may impact your speed and efficiency. Adjust your expectations accordingly, and focus on enjoying the experience and completing the race rather than aiming for a specific time.

1. Check Event Rules:

• Before making a decision, check the rules of the specific triathlon you plan to participate in. Some events may have restrictions or guidelines regarding the type of bikes allowed.

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Remember that the most important thing is to enjoy the experience and challenge yourself. Triathlons are about personal achievement and pushing your limits, regardless of the equipment you use.

Start with the shorter distance

Although the Ironman World Championship event is arguably the most recognizable triathlon event in the world, if you are a beginner, starting your triathlon days with a super sprint and working your way up is probably the best way to go. Give yourself some insight into how it feels and how your body adapts to switching from one discipline to the other. You can increase your training bit by bit as you then target longer distances. Of course you do not have to aim for longer distances if that does not suit you. For example, some people find a distance that really suits them and stick to it for a while. Experiment and see how far you can healthy push your mind and body and experience how your mind sets and goals change from race to race.

Triathlon distances: Swim/bike/run

Super sprint: 400m/10km/2.5km

Sprint distance: 750m/20km/5km

Standard distance: 1500m/40km/10km

Middle distance: 2.5km/80km/20k

Long distance: 4km/120km/30km

Ironman distance: 3.8km/180km/42km

Find an event near you.

For your first ever race, try and find an event which is close to home. Doing this allows you to do a recce of the race course before hand which should increase your confidence. Being able to cycle the bike route often comes in quite handy as you can suss out tight corners, pot holes and any potential down hill sections that you can target.

If the event is an easy drive from your house it can also reduce hassle and stress (especially if you are forget your swimming costume and need to nip home).

Search for Si entries and entry central to find events near you today for the whole year round.

Bring a friend along

You will be surprised at how many people would like to give triathlon a go but are too scared to do it by themselves.

Of course, like any new thing it can be daunting to begin with, so find a buddy to take along to training and competitions.

You can even ask a friend to come a support you at a race. Be it your partner, children, parents, colleagues. This can put you more at ease knowing that someone you know is there and can potentially drive you home if your legs have completely gone.

Planning ahead

Use your calendar to plan out which weekends you are free. Search for entry central or Si entries online to find events near you and any events that you fancy doing.

Sign up as many as you like/can and put them in bold into your calendar. This is a great way to plan for training and get ready for each race. If you know you have a race coming up in 4 weeks you can plan your training so you are ready. You can also use some smaller races as training to practise your transition. This also means you can really target the bigger races and it should't feel so daunting.

How should I train?

In a triathlon you will normally spend about 20% of the total race swimming, 50% cycling and 30% running. Ideally your training should roughly match the percentage of the time spent in a race. Doing equal number of training for each discipline per week is also ideal. For example if you work out three times per week you will do one session of each.

You will have strengths and weaknesses. Try not to neglect your weakness. Often people end up spending more time doing what they love which is fine but if you are wanting to improve on all three then its important to work on your weaknesses too.

In general, making your bike training rides longer will hopefully help your overall race time as you will spend most of your time on the bike.

However if you are already a very keen cyclist and struggle a lot with your swimming, you should aim to add in more swimming sessions and maybe have your swimming technique looked at.

Enjoy and think of the journey!

Finally, enjoy it!

Yes, sometimes it will be tough but if you go into training and competitions with a positive attitude, you will get sooo much more out of it. Enjoy it and be proud of what you are doing. Imagine where you will be in a year from now and all the progress you will have made. It is an amazing feeling that I cannot describe. Get out there and enjoy it!

Please please get in contact with me if you have any questions at all and I will be happy to help.

Coralie Dee