Triathlon training for beginners

Your first triathlon with these pro tips

Successfully participating in your first triathlon is all about preparation. Learn how to approach training correctly as a beginner and what you should pay attention to when creating your training plan.

Triathlon preparation: Successful training for your first triathlon

Swimming, cycling, running – the endurance sport triathlon is made up of these three disciplines. 

Requirements for participating in a triathlon: Am I fit enough?

Want to give triathlon a try? Go for it! Essentially, any healthy athlete can participate, and even semi-fit athletes can complete a triathlon. The main requirement is that you can swim and bike, with swimming being the most crucial. You must be able to swim the competition distance safely, as you can’t take breaks in the water. While cycling and running, you can pause for a breather, but this isn’t possible during the swim. Although you can float, swim cutoff times are short, so it’s vital not to jeopardize your race in the first discipline.

If you have orthopedic or internal health issues, consider triathlon participation carefully and consult a doctor before starting training. Those who are overweight should proceed with caution: try to lose weight before running to avoid putting excessive strain on your joints.

There are no exclusion criteria for participating in a triathlon. Many athletes have lost significant weight through triathlon training. Athletes with diabetes, donor hearts, and other health conditions have successfully competed in long-distance events.

Triathlon preparation – where to start?

It’s wise to begin with a shorter distance (500 or 750 m swimming / 20 km cycling / 5 km running) or even a super sprint, which is shorter than a sprint distance. Once you can complete each of the three distances individually, you are ready for your first triathlon competition.

Identify which of the three sports presents the most challenges for you and focus your training on that. Improve and train specifically for that sport. If you find it difficult to address your weaknesses on your own, consider joining a club, hiring a trainer, or attending a triathlon beginners’ camp.

Triathlon Training for Beginners: How Often Should You Train?

Since every athlete is different, there’s no one-size-fits-all answer to how often you should train. Ideally, in the last six to twelve weeks before the competition, aim to swim two to three times a week, cycle one to two times a week, and run two to three times a week. If you are already strong in one of the disciplines, one session per week for that discipline should suffice. If you are still very inexperienced in these three disciplines, it’s best to start training early.

Creating a training plan – what really matters

A beginner’s weekly triathlon training schedule might look like this:

Monday – Rest day, possibly 30 minutes of core stability training and stretching

Tuesday – 30-60 minutes of running/ 10-15 minutes of stretching before and after the workout

Wednesday – 45-60 minutes of swimming

Thursday – 30-60 minutes of running/ 10-15 minutes of stretching before and after the workout

Friday – Rest day

Saturday – First session: 45-60 minutes of swimming/ Second session: 30 minutes of core stability training and stretching

Sunday – 60-120 minutes of cycling followed by 15-20 minutes of running

For beginners, focusing on individual training zones is less important and only becomes critical when you want to improve your times.

If you want to determine your individual training zones, the triathlon coach suggests looking online. There are many test protocols, explanations, tables, and calculators for each discipline available on the internet. However, if you are new to training in specific zones, it’s best to have them determined through a performance diagnosis at a training institute.

There is no universal training plan, as each person is unique and there are three disciplines to train for. In general, adhere to the following guidelines for your training plan:

• Plan for at least two swimming sessions, two running sessions, one cycling session, and one to two core training sessions each week.
• Stretch for 10 to 15 minutes after training, two to three times a week.
• Spread your training sessions throughout the week so you don’t train the same sport on consecutive days. Remember the old adage: “Do less, but more often.”

As a beginner, don’t stress over the small details. Listen to your body! A thorough training analysis isn’t necessary at the beginning. Initially, focus on doing what feels right. The most important metric is the amount of training. Just start moving. Too much training can be detrimental, but too little won’t be enough to complete a triathlon. Just do it! Trust your instincts—your body sends the right signals, but many people ignore them.

Regeneration: How to avoid overtraining

As a triathlon beginner, it’s important to avoid overexertion. Rest days are crucial for recovery and improving performance. Without adequate rest, you risk overtraining. Begin slowly, increase intensity gradually, and ensure you plan for breaks both within each session and in your overall training schedule.

Incorporating breaks is also vital for maintaining motivation. Insufficient recovery can lead to fatigue, heavy legs, and a decrease in training enthusiasm. It’s recommended to allow 48 hours of recovery between sessions targeting the same muscle group.

Ready for your first triathlon? Just go for it!

Still unsure if you want to try a triathlon or if you’re ready for it? Go ahead and give it a shot!

Completing a shorter distance triathlon isn’t an exclusive feat for elite athletes with top-of-the-line gear. Triathlons aren’t just about finishing an Ironman in Hawaii. They take place every weekend in the summer, all over the place, and in various distances! If you enjoy swimming, cycling, running, variety, and competition, it’s worth a try. If tackling all three disciplines on your own seems daunting, you can always participate as part of a relay team. Have fun and best of luck with your first competition!