Everything You Need to Do Your First Triathlon
With the right training and gear, you’ll be ready for race day.
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Participating in your first triathlon might seem overwhelming, but if you break it down into manageable parts, and set up a timeline, you can conquer this feat and enjoy not only race day, but all the training that leads up to the big moment of crossing the finish line.
To get ready, you need a well-thought-out plan that increases your performance in all three events—swim, bike, and run—while also ensuring that you reach the start line healthy and injury-free.
Before you dive into planning, first evaluate your goals. Do you want to complete one of these races and call it quits? Do you have your sights set on a Hawaii Ironman World Championship appearance in Kona? While goals can certainly evolve, it’s important to understand why you are taking on this challenge and factor in your future aspirations.
My Ironman journey started with a sprint triathlon in Tempe, Ariz., with portions that were coincidentally along the same course as the Ironman Arizona. I didn’t have much disposable income at the time and couldn’t afford a bike for the triathlon, so I borrowed one. I also didn’t own a GPS watch, wetsuit, or cycling shoes. Despite this seeming lack of preparedness, I successfully completed my first sprint triathlon. Even though I had also completed a marathon and numerous half-marathons, it took a while for my dream of being an Ironman to become a reality—four years to be exact.
The Expert: I’m a running enthusiast based in Bethlehem, Pennsylvania. I’m also a freelance writer who covers health and fitness best practices in addition to elite runners and inspirational competitors for Runner's World, The Guardian, Women’s Running, PodiumRunner, Men's Health, Trail Runner, Wingfoot, and Competitor.
When not writing, I’m running, hiking with my two Vizslas, or traveling with my husband to races around the world—I’m constantly on the quest for a personal best. I’ve completed more than a dozen marathons, countless half-marathons, and a handful of ultramarathons, but I am most proud of my journey to become an Ironman.
What to Consider When Doing Your First Tri
The triathlon, which got its start in 1974, combines three disciplines: swimming, biking, and running. It’s important that you assess your proficiency at each. Depending on your level, you could be ready to tackle your first triathlon in a matter of weeks or months. There are plenty of free training plans online, Everything You Need to Do Your First Triathlon.
Race Basics
We earn a commission for products purchased through some links in this article best plan, triathlons can be confusing! With special lingo, lots of gear, and three different sports melded into one race, it’s easy to overthink just about everything. The key is to stick to the basics, especially when it comes to gear (our recommendations are listed below).
All triathlon distances consist of a swim, followed by a bike ride, and capped off with a run. This same order holds true no matter which triathlon distance and specific race you choose.
Sprint
Includes bite-sized versions of each discipline, typically a 0.5-mile swim, then a 12.4-mile bike, topped off by a 5K run. For the beginner, it provides a Goldilocks variation of “just right.” You can determine your interest level and aptitude before investing too much time, energy, and money into a new sport. Note: If the Sprint distances seem daunting, there are also Super Sprints with even shorter race distances.
Olympic
Once you’ve mastered the Sprint, this is the perfect progression and includes a 0.93-mile swim, 24.8-mile bike, and 10K run.
Half-Ironman
With 1.2 miles of swimming, followed by 56 miles on the bike, and then a 13.1-mile run, the “70.3” is a tough distance requiring physical, mental, Running Tips From the Top: Jarrod Shoemaker, Pro Triathlete.
Ironman
The “140.6” is a bucket-list challenge for many. It incorporates a 2.4-mile swim and 112-mile bike, which is capped off by a full marathon. With proper training and a scaled approach, it can be accomplished by any dedicated triathlete.
Training and the Big Day
For your first triathlon, try a Sprint distance. Before getting started, make sure you are in good health and consult your doctor if necessary.
To gauge if you’re ready to begin a training plan, you should be able to do the following without excessive breaks: swim about four lengths of a 25-yard pool (100 yards total); bike for 20 minutes; and run for 10 minutes. You won’t need to complete these back-to-back…yet!
Once you can complete the above, count on 8-12 weeks of training before your triathlon. Most plans consist of 5-6 days of training and 1-2 days of rest. Below I’ve broken down what this might look like for you, though this is not your full training plan. And while it might seem counterintuitive, I recommend focusing more training time on your weakest discipline (for me, that was the bike). Investing time and energy to develop the area(s) where you are not as strong, ensures that you are confident and capable in all three disciplines on race day.
Swim: Plan to incorporate pool or open-water swims 1-2 times each week. Aim to emulate the same environment as your race. If your triathlon takes place in a lake, practice (at least a few times) in a lake. If it’s in a pool, swim there. Some cities have community pools that are free for residents, in other areas you may need to join a gym, like LA Fitness.
Bike: As your training progresses, try for 1-2 rides every week, with one ride a bit longer, maxing out at a little over an hour. If weather makes riding outside tricky, build base mileage with bike trainers (it keeps the bike stationary so you can ride inside), spin classes, and even Zwift or Peloton rides. You’ll be on the bike for the majority of the Sprint triathlon (12.4 miles biking compared to a combined 3.6 miles swimming and running), so be sure you are prepared for some serious time in the saddle.
Run: Set a goal of running 1-2 times each week, with one longer run, equal to a little over a 5K by the end of training. Some plans have athletes run for set amounts of time, other plans will encourage you to hit specific mileage. Ideally log your runs outside, however, treadmill miles are a completely acceptable especially during inclement weather.
Brick Workouts: Consider adding double training days or “brick workouts'' to your routine. Bricks can be a swim immediately followed by a bike workout or a bike ride and then a run. These workouts prepare your mind and body (particularly your legs) for the demands of race day. Incorporate at least one of these workouts each week during your last few weeks of training.
which can provide ample guidance for your first foray depending on your starting point and goals: Schedule 1-2 days every week to let your body rest and soak in the fitness you are accumulating. You can also incorporate strength training or active rest like light stretching, walking, or yoga.
Transitions: On race day, you’ll transition from swim to bike and from bike to run. You’ll want to train for these transitions, referred to as “T1” and “T2” since the time spent in transition is part of your overall finisher time. I found it helpful to set up mock transition stations in my driveway so I could practice things like getting off my bike, taking off my helmet, and putting on my running shoes and race belt.
Must-Haves Triathlon Gear
Wetsuits keep you warm and increase buoyancy, but they’re not always necessary or allowed on race day depending on water temperature (the cutoff is typically around 78 degrees, but make sure to check with your specific race). This triathlon suit from Zoot—in business for 35 years and founded in Kona, Hawaii, home of the Ironman Triathlon World Championships—is engineered for all three disciplines: running, swimming, and bicycling.
With an anti-fog coating, this hypoallergenic eyewear is designed with clear and mirrored lenses which are beneficial for both indoor and outdoor swims. These goggles have a great fit with plenty of comfort due to a unibody flexible nose bridge—the goggles sit off frame to account for different nose types. Most importantly, test your goggles before race day to ensure they keep water out of your eyes and allow you to see clearly ahead.
Sure, any basic cap will do, but I like one made of silicone. In my experience, caps made of latex can break easily. This cap is also pliable enough to slip on and off comfortably without snagging or pulling medium to longer hair. Some triathlons will provide a cap that is mandatory to wear on race day—you can choose to wear this on top. It comes in a wide range of solids and fun prints.
The biggest investment with triathlon gear is your bike. The ideal bicycle should takes into account both aerodynamics and geometry. The Cannondale Synapse 105 offers a lightweight aluminum frame, exceptional speed, and plenty of comfort. It is perfect for shorter triathlons or training for a full Ironman.
You definitely need to protect your noggin! Giro helmets consistently appear on Top 10 triathlon gear lists, and it has been my go-to bucket for years. Not only is this helmet comfortable, but also well ventilated with 32 wind tunnel vents. The airy design keeps cool, fresh air circulating inside while pushing the hot air out. Above all, the Agilis helmet provides added protection with its Mips technology in the event of an angled collision.
This triathlon-specific shoe is ideal for training and race day with its tongue pull-tab and toggled laces which help to decrease time between transitions. Its curved design allows you to conserve more energy while experiencing an easy forward roll. Also key is the shoe's GUIDESOLE technology underfoot which helps to minimize ankle flexion. Of course, most important with a running shoe is comfort which the Noosa offers with its sock-like fit!
Not only do these come in a variety of styles and colors, the Tifosi Swank shades are lightweight and durable with an integrated hinge that won't pull your hair. They're a must-have for me because they also have a no-slip fit plus the essential 100% UVA/UVB protection, which is crucial with all the miles you’ll spend on the bike and run. The polycarbonate lenses are shatterproof and scratch-resistant so they can handle whatever your training or travels entail.
This adjustable belt is a clutch accessory when transitioning from bike to run. You can literally grab the belt and go, since you're able to attach your race number directly to the belt and stuff its two expandable pockets with the sustenance you’ll need on the run. With its elasticized, limited stretchiness, the Mirage Pak Plus is one size that fits most. Toss it in the washing machine and then line dry to keep it clean.
Ready to Try a Tri? Expert Stephanie Hoppe Helps You Plan and Prep! Plus, How to Avoid the Dreaded Jelly Legs!
RW: From Wall Street Financier to Pro Triathlete?
SH: Most triathlons feature a wave start, similar to heats or corrals in road races. Waves are generally divided by age and gender, and races often distribute different colored swim caps to easily distinguish each wave.
RW: Best Folding Treadmills?
SH: This varies by each triathlon and is generally contingent on the specific race venue. Confirm if there is an athlete cap for your chosen triathlon and then register well in advance to avoid missing a cutoff.
RW: DAA Industry Opt Out?
SH: The most common stroke is freestyle since it's the fastest and most efficient. Backstroke is not advisable—it doesn’t allow athletes to see where they are swimming. However, any stroke is permissible, and athletes can even tread water or float.
RW: If you needed help/assistance at any point along the way, what options are there?
SH: Most triathlons have sanctioned aid volunteers who distribute food and water and can provide medical and mechanical assistance to athletes throughout each leg of the race. Typically, triathlons ban athletes from receiving assistance from anyone outside the race.
RW: Is there really something called “jelly legs?”
SH: Yes! This is a phenomenon often experienced when transitioning from the bike to the run, but can also occur after the swim or during the run. By practicing brick workouts (combination swim/bike and bike/run workouts) and fueling and hydrating properly on race day, you can prepare for—and potentially avoid—this odd sensation!
Stephanie is a freelance writer and running enthusiast based out of Bethlehem, Pennsylvania, who specializes in writing about health and fitness best practices and covering elite runners and inspirational competitors for publications such as Runner's World, The Guardian, Women’s Running, PodiumRunner, Wingfoot and Competitor Magazines. When she's not writing, you can find her running the trails with her two Vizslas or traveling with her husband to races around the world, constantly on the quest for a personal best
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