10 things to know before your first triathlon
Always wanted to try triathlon but don't know where to start?
We think the hardest part of triathlon is sometimes just getting to the start line! For many the first thing to do is book the race – our coaching team give their top 10 tips on getting to the start line and finishing the race with a smile!
1. Set a realistic target
We’d always recommend you start with a sprint triathlon, super sprint or try a tri.
Typical distances : 400m-750 m swim (16 lengths of pool / 30 lengths of the pool) 20 km bike 5km run
We’ve brought together a guide to beginner friendly events here
You’ll also find events on the Race Calendar – filter by ‘ Try a Tri’ , Super Sprint or Sprint and look for beginner friendly info.
2. Training matters – and getting a coach really helps!
Focus on consistency, not intensity.
You don’t need big long training workouts – just regular ones. But it’s about getting a training plan in place. The first thing to do is benchmark your fitness. Perhaps you can already run 5km , or you can swim 20 lengths of pool, or you already to the gym and use the spin bikes there.
A simple weekly structure is best – Triathlon Ireland has a partnership with TrainingPeaks, a training platform that can help you.
There are free plans available but there are lots of features available. As a Triathlon Ireland member, you’re eligible to receive 20% off an annual TrainingPeaks Premium subscription!
3. Set aside time to train
f you have three days available to train in the week, we’d recommend:
- 1 – 2 swim sessions a week (technique focused)
- 1 cycle (steady pace) this can be at the gym if the weather is poor, or enjoy time outside on a road, hybrid or even mountain bike.
- 2 runs (easy and slightly faster)
Just 30-45 mins per session is enough to start.
You can find 6 week and 8 week regional New to Triathlon Programmes here:
4. Get comfortable with being in the water
For some people Swimming is often the hardest part of triathlon and even experienced triathletes would say swimming is their weakest discipline. But you don’t have to struggle with the swim.
We’d recommend you:
- Practice in the pool first
- Focus on breathing and staying relaxed
- If possible get lessons or join a New to Tri Programme with swim coaching.
- Later on, try open water – you’ll need a wetsuit and swim buoy – and spotter of course!
5. You don’t need a fancy bike
Despite what you might have heard (“the optimal numbers of bikes = n+1” ) you only need one bike!
Start with any roadworthy bike – whether that’s a road bike, hybrid mountain bike.
You will also need a correctly fitting helmet and basic cycling clothes (padded shorts are a great tip!)
6. Running comes last (literally!)
Triathlon order is typically swim first, then cycle, then run.
As you are running after swimming and cycling it can feel harder than a normal run and takes some getting used to! We’d recommend you:
- Practice brick sessions (when your legs feel like bricks)
- Bike to short run (10 mins)
This helps your legs adjust to weird jelly feeling!
Take a look at Triathlon Ireland Youtube Channel to find coaching videos and more.
7. Get your gear
You do need the following equipment to start the sport of triathlon.
- Swim suit or Tri suit
- Goggles
- Swim hat
- Roadworthy Bike (road, mountain or hybrid)
- Helmet
- Running shoes / Trainers
- Wetsuit (a must for open water swimming)
Optional Extras
Wetsuit lubricant, Water bottle and holder for bike , Puncture repair kit, Sunglasses, Bike shoes / clip pedals, Race belt (holds bib number during race), Elastic laces (quick on / off for trainers), Hat / visor.
8. FROM STARTING TRAINING TO START LINE
8 weeks is ideal to get ready for a sprint triathlon, but we have programmes that we deliver in 6 weeks successfully.
1-4 weeks
Build base fitness
Weeks 5-6
Increase duration
Weeks 7-8
Practice race simulation, transition
Find Tips and New to Tri Programme details here
9. get comfortable with being a bit ‘uncomfortable’
They say that growth doesn’t come from a comfort zone, and triathlon is no different…
- Get used to getting out of open water in wet clothes, taking off your wetsuit and putting on socks with wet feet!
- Practice running to transition as if you were coming out of a swim and onto the bike, putting your helmet on first before touching the bike of course!
- Understand pacing – when you finish on the bike and start to run it will feel strange at first. Your body has been used to travelling at faster speeds – and using different muscles!
- It can be a strange feeling cycling and running in wet clothes but it’s something you’ll quickly get used to.
10. Join a Triathlon Club
Join the Triathlon Ireland Community with a local affiliated Triathlon Club and benefit from three complimentary training sessions.
Being part of a triathlon club is a huge boost for beginner and experienced triathletes. Training and celebrating together at the finish line – and everything in between. As well as offering 3 free taster sessions, many clubs offer New to Tri Programmes as well as:
- Group training
- Coaching support
- Strength and Conditioning Sessions
- Open water sessions
- Wellbeing
- Meet people at different stages of the triathlon journey
- And Clubs are very good with the social side too!
Find an affiliated club list here.
Your next Steps
Set a Goal
Try a Tri, Super Sprint or Sprint and book it via the Race Calendar
Benchmark
Baseline your fitness. Can you run 5km, swim 20 lengths or the pool or ride a bike for 30 minutes?
Join a Club
Get expert coaching, meet new friends, train together
Start your Adventure
Join Triathlon Ireland as a member and get access to coaching, courses and member benefits
Follow the Triathlon Ireland Online Programme
If you are taking part in a race this year and you would like to access our online programme, our coaching team have put together a short training programme to get you started. You don’t need to follow them to the letter – We know life gets busy. But the more you put in, the more you’ll get out on race day.
Get in Touch
Email reception@triathlonireland.com to find out more.
