Top 10 Beginner Triathlon Tips

Created On: 18 January 2010

Top 10 Beginner Triathlon Tips

1) Sign up for an event

You've decided you're going to complete a triathlon so why not really commit yourself and actually find and sign up for one here. There's nothing like a bit of financial commitment to focus the mind! It will also give you a deadline to work towards.

2) Train in all three disciplines

Make sure you practice all three disciplines of triathlon which are swimming, cycling and running. You may have stronger and weaker disciplines but it's vital you train in all three.

3) Practice 'brick' sessions

A 'brick' session is when you train two disciplines back to back to mimic what you will do in the race. Triathletes either practice swimming and then jumping straight on the bike or more commonly cycling and then running immediately afterwards. Only once you've done a bike - run 'brick' will you realise just how like jelly your legs will feel when you try and run. Practising this means you can be more prepared for how it will feel on the day.

4) Don't try anything new on race day

You should never try something new on a race day, everything should be tried and tested in training including your clothing, swim strokes, pacing, nutrition, trainers etc. DON'T go out and buy something new just before the race, it could be your undoing!

5) Practice transitions

Transition setup is a personal thing, we all have our own way to do it, but however you decide to lay everything out make sure you practice actually putting your helmet, glasses, t-shirt and cycling shoes on in a hurry, it will save you valuable time.

Once you have your position on the bike racks, pay careful attention to where you are in relation to the transition entrances and exits so you don't get lost in the race! Also, take a brightly coloured towel to put everything on, in the excitement of the race it'll help you find your position quickly.

6) Learn how to repair a puncture

When was the last time you repaired a puncture? For me prior to triathlons it was when I was about 14! Practice changing the inner tube at home as unless you can either fix the hole or replace the whole inner tube, it could be the end of your race. Find out how here.

7) Eat a healthy race day breakfast 

Don't be surprised if you have no appetite on race day, but it is essential you eat a good breakfast at least 2 but ideally 3 hours before the race. This will give you the energy needed to compete at your best.

Ideally you should try to eat something with slow releasing carbohydrates like porridge or muesli, if they're not to your taste then toast is a good alternative. Also ideally have a banana (great for carbohydrates and potassium - potassium helps to maintain hydration and regulate your metabolism) and some caffeine from tea of coffee is also good to wake you up and help delay fatigue and increase energy levels.

8) Pace yourself

It's important to understand your body and know your limits. There's no point blasting through the swim and bike and then finding you have to walk during the run because you've overdone it. Spend some time in training understanding what pace you can maintain without feeling completely exhausted at the end. If you get your pacing right you will be tired at the end but hopefully you will have enjoyed the whole race.

9) Do the distance

In training make sure you can complete at least the distances of your race. So if it's a 20 km bike then make sure you can  complete the 20 km otherwise you may find race day a bit of a shock to the system.

10) And most important of all, have fun!

After all you're probably not being paid to do this, quite the opposite in fact it's costing you money so make sure you enjoy it, soak up the atmosphere and camaraderie and have fun!

Related Articles

• Planning for Winter Training
• Take the fear from the fourth discipline: Transition
• Swim, Bike, Run! Tips for your first Triathlon
• Fixing a Puncture
• What you really need to Tri