How to Succeed in Triathlon: A Beginner’s Guide to Racing

Triathlon can change your life. Whether you are jumping in to show yourself what’s possible, to reach a fitness goal, find a sense of community, step onto the other side of your fear, or because it just seems like the next logical step in your endurance journey…You’ve come to the right place! My goal is to provide tips on how to succeed in triathlon with a beginner’s guide to racing.

Some people dive right into a 70.3 Ironman distance race (you are brave, my friend!), while others (like me) make their way up the race distances. This all depends on where you are starting out and your background in the three disciplines – swim, bike, and run.

WHY SHOULD YOU DO A TRIATHLON IN THE FIRST PLACE?

I totally understand that deciding to enter your first triathlon can be intimidating. It took me a year of racing in duathlon to make the switch – and trust me, I was scared! But the beautiful thing about the sport is that you have multiple distances to choose from. And it’s truly a community of people who want to support you and cheer you on.

Benefits of training for and racing in a triathlon

Triathlon can support your goals in so many ways. Here are just a few of the benefits:

Total Body Workout: Triathlon training engages multiple muscle groups, providing a comprehensive workout for the entire body.
Cardiovascular Health: Swimming, cycling, and running improve heart health, endurance, and overall cardiovascular fitness.
Variety: Triathlon involves three disciplines—swimming, cycling, and running—keeping training sessions interesting and preventing boredom.
Mental Strength: Endurance training builds mental resilience, discipline, and determination, which can be applied to various aspects of life.
Community: Triathlon events foster a supportive community of athletes, offering camaraderie, encouragement, and shared experiences.
Goal Setting: Triathlon provides opportunities for setting and achieving goals, whether it’s completing a race, improving performance, or mastering a specific skill.
Stress Relief: Exercise releases endorphins, reducing stress and promoting mental well-being.
Outdoor Exploration: Triathlon training often takes place outdoors, allowing athletes to explore new routes, scenery, and environments.
Life Balance: Balancing training with other responsibilities cultivates time management skills and promotes a healthy lifestyle.
Weight Management: Triathlon training burns calories efficiently, aiding in weight loss or weight maintenance goals.

WHAT ARE YOU GETTING INTO?

Triathlon involves three disciplines, and the race is performed in this order: swim, bike, run. Depending on the distance that you choose, your swim can be as short as 200 meters (Super Sprint) up to an IRONMAN swim, totaling 2.4 miles. If you choose to progress beyond that, you can take part in Ultra Triathlons with swims as long as 72 miles and the total race distance encompassing up to 4,218 miles!

Ideally, you have experience in at least one or two of the three disciplines. But that is not required. Of course, knowing how to swim, how to ride a bike, and how to run are prerequisites for getting up to the starting line. But triathlon is beginner-friendly, regardless of your experience. One of the main things that your experience will dictate is the amount of time you should allow to prepare for race day, along with which distance might be the best option to start with.

WHAT DISTANCE IS RIGHT FOR YOU?

If you are a beginner in all three disciplines, you can absolutely start with a super sprint! This distance is extremely accessible to all fitness levels. You can find distances as short as a 200 yard swim, 6.8 mile bike, and a 1 mile run (to my New Jersey friends – check out the DQ Laurel Lake triathlon in July or DQ Vincentown triathlon in August)!

Sprint triathlons are very accessible to all fitness levels, as well. Another great race to consider if you live at or visit the New Jersey shore is the Lava Rocks sprint triathlon taking place in June. With a calm bay swim, flat bike course, and fast run course, this made my transition into triathlon a seamless experience. Sprint triathlons are typically a 400-meter swim or 750-meter swim, with a 20K bike (12.4 miles), and 5K run (3.1 miles).

Olympic distance is perfect for someone with a decent level of experience in the three disciplines. Or, consider this distance if you are looking for the next challenge. I have raced beautiful courses through Kinetic Multisport in Delaware and Pennsylvania. As a New Jersey girl, of course I have to shout out Challenge New Jersey which takes place at the Mercer County Park. It’s a flat and fast course with a calm lake swim. Definitely check it out and use my discount code LAUREN24 to receive $12 off your registration!

If you are ready to bump it up and try your hand at an IRONMAN race, you have two options: 70.3 and a full 140.6. These races are AMAZING! They can serve as a destination race and allow you to see different parts of the country and world. The energy is high, you may find yourself racing in the presence of pro triathletes, and to finish these races can feel like a badge of honor. The 70.3 distance consists of a 1.2-mile swim, 56-mile bike ride, and 13.1-mile run. A full 140.6 is double that distance with a 2.4-mile swim, 112-mile bike, and 26.2-mile run.

Ultimately, it’s up to you – and your coach if you have one – to decide on the distance that is best for you to start with. While I believe in big scary goals, I also think it’s smart to set goals that you know you can accomplish when just getting started.

Additionally, you want to be mindful of your own time constraints. The longer the distance, the more time you will typically want to set aside for training. For example, a sprint distance may require 6-8 hours a week of training, and an IRONMAN may take anywhere from 12-20 hours of training. I’m going to include some extra resources at the bottom of this post that you can find on my site to help you along your triathlon journey.

THINGS I WISH I KNEW WHEN GETTING STARTED

Most of these items are detailed in the image above, but I’d like to elaborate on a few things. First, if you are not a swimmer or are not comfortable with the idea of open water swims with a lot of bodies around you, do not wait until race day to experience this. If you can join a local triathlon club, there are often group swims, bikes, and runs. These make it a lot less intimidating. My swim on race day was much more enjoyable after joining my tri club and getting in the water…often.

You also do not want your first race to be your initial experience with inclement weather. I know this may not always be avoidable, but if you can swim, bike, and run in less-than ideal conditions before your race, you will be mentally and physically more prepared. Biking in the wind or cornering turns are not things you can get a true feel for on your indoor bike trainer.

Additionally, your nutrition and hydration should be practiced. Sprint distance withstanding, as you race longer distances, your nutrition and hydration needs change. You certainly do not want to find out halfway through the bike that your gut does not agree with the gels you have for the race. Or that you bonk after 45 minutes without proper nutrition. By now you may realize the overarching theme – DON’T TRY ANYTHING NEW ON RACE DAY.

Finally, you want a well-rounded program that addresses all of the needs of a triathlete. Your program should include swim, bike, run, and brick (bike and run back-to-back) workouts, along with strength training, proper nutrition, and recovery.

One other thing worth mentioning is that you do not have to break the bank to race in a triathlon. I mean, you totally can with all of the options out there for upgrades on your gear. But if you are just testing the waters, you can start with a road bike, skip the bike computer, and find a lot of great deals online for clothing and gear. I joined Team Zoot because I love their products and as a member, you receive 40% off their products. Just something you can consider!

SETTING YOUR GOALS

As mentioned, triathlon can help you reach many different goals. It’s not just about performance; it’s not just about body composition. It can be about so much more. If you are thinking about getting started in triathlon, get clear on your why.

What does racing mean to you and why? Knowing this will help you push through those hard workouts. It will help you get past the mental barrier that can sometimes build when you’re tired, frustrated, and letting doubt creep in. I think we all have moments when we question if we can finish what we started. I promise you, you can do it.

If you haven’t done so, take some time to dig deep, and write down all the reasons that you want to embark on this journey. Take it a step further. Write your why down and hang it on your wall or put it somewhere that you see on a regular basis. There will be days when you are waking up early and you’re tired. There will be nights when you’re fitting in a training session instead of going out. And maybe you have an event to go to and you make the choice to skip the alcohol. Not to say that everyone needs to make these changes, but it does come into play if you are taking your training and your race day seriously.

I’ve spoken about SMART goals in prior posts, but they are always important to consider! These goals are Specific, Measurable, Achievable, Relevant, Time-bound. They serve as a guide for your training and tracking progress. When considering your goals, evaluate if they fit this criteria.

HAVING A PLAN

I want you to succeed! A lot goes into training for a race. You are preparing for three different disciplines. Nutrition can make or break your performance. Strength training and recovery cannot be overlooked. Ensuring that your training includes the essentials, like brick workouts (see below) is key. And having a support system is a game changer!

While having a coach may not be for everyone, it is ideal. It allows you to periodize your program, avoid injury, and dial into all the areas that need attention which I just mentioned. If you are curious to see if we are a good fit for coaching, send me a message and we can jump on a call to get to know each other! It’s your journey, your pace, and all my support.