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Triathlon is a sport rapidly growing in popularity, and is based on the three fundamental sports of running, swimming and cycling. Many competitors are completely new to the sport, and not necessarily existing runners or swimmers looking for a change. They are real people looking for a challenge, an excellent fitness level and a great physique, and you can be one of them.
Triathlon was first conceived back in 1974, where a group of friends from the different disciplines started to train together and became competitive as to who was the fittest. Soon they began organising events combining the three sports, and the sport has taken off since then.
Variety is key to the appeal of triathlon. First you get a mixture of environments, perhaps a sea swim, followed by a cycle through the countryside, followed by an off-road run. The mixture of disciplines also keeps training interesting and varied. You train on all three sports, together with a combination of endurance, skill, speed and intense workouts. This does require careful planning to get the balance right, but it is both invigorating and motivating, and the mixture of training sessions reduces the risk of injury.
Then there is the triathlon community. There are triathlon clubs, magazines and websites across the country and there are numerous races that you can enter even as a complete beginner. Many races are run in age groups, meaning that you compete directly against athletes at a similar level.
Triathlon Formats
Any event involving swimming, cycling and running is a triathlon and as you look at local races, you will see a large range of distances are used, however the main lengths are:
You race against the clock, over the total time for all three aspects of the race. As a result the transition from swimming to cycling and from cycling to running is also important, and is often called the fourth discipline in the sport.
Starting Out
The first step is to assess your current level of fitness and skill. This is important so that you can focus your training on your weaker disciplines and plan how much training you need to do. Likewise you need to think about your swimming skills - the one discipline which requires technique over fitness. Thinking about your swimming skills will also help you to decide on which event you want to compete in first - i.e. a pool swim triathlon or one with an open water swim.
Next you need to establish a realistic goal, and it is best to find out about local races and pick one, with a realistic distance to aim and train for. Before selecting your first race look at the course to decide how suitable it is for you. How hilly is it? Is it an open water swim? Are there a large or small number of entrants etc.
Having established what you are aiming for you need to set up a training plan, in calendar format, working back from race day in weeks to the present day. The general concensus is that training in phases is the optimum approach.
These phases are broadly:
Swimming
This is the only discipline where technique is actually more important than fitness level. Beginners are strongly recommend to take a swim class at the local leisure centre to improve technique. They are usually fairly cheap and a qualified coach can make a big difference to your performance. It is vital that you learn good technique, and this is achieved through training drills and technique work, rather than just swimming length after length. The optimum swimming style for triathlon is front crawl, and you need to keep your body flat, with your head down and under the water.
Cycling
Cycling is usually the most time consuming section of a race. For example you may spend 15 minutes swimming followed by an hour of cycling. Therefore there is much more scope to reduce your overall race time by improving your cycling fitness, rather than in the swimming section of the race. Therefore you really need to invest time in cycle training, as you also need to come off the bike with enough energy left to complete the run. This is generally considered to be the hardest of the changeovers in the sport.
When training make sure that you stick to the rules of the road for your own safety and where possible avoid the busy roads. Country lanes are safer and also more enjoyable. It is also important to ensure that your bike is set up properly so that it is comfortable and that you are in an aerodynamic position.
Running
The running section is usually the last leg of a triathlon, and when you have drained your legs on the cycle it often feels the toughest. As a result correct pacing over the whole event is very important. When training, wear good running shoes, comfortable clothes and don't worry about walking some parts if you are new to running. Also be safe - avoid isolated dark areas and don't run with headphones. You need to build a solid base of running endurance, steadily increasing the time you train each week. You can mix in other training styles such as hill runs, interval training etc as you become more experienced and enter the build phase of your training.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 | Run 30 mins | Swim drills 500m | Rest | Run 3k time trial | Swim 500m | 10k ride time trial | Bike 45 mins |
| Week 2 | Run 30 mins | Swim drills 500m Bike 40 mins | Rest | Bike 20 mins | Swim 20 mins | Brick - Bike 20 mins Run 10 mins | Bike 45 mins |
| Week 3 | Run 35 mins | Swim drills 100m, slow 400m | Rest | Run 20 mins | Swim 20 mins | Brick - ride 20 mins, run 10 mins | Ride 45 mins |
| Week 4 | Run 35 mins | Swim drills 600m, Ride 40 mins | Rest | Ride 10k | Swim 500m | Brick - ride 25 mins, run 10 mins | Ride 45 mins |
| Week 5 | Run 40 mins | Swim drills 250m, slow 500m | Rest | Run 3k | Swim 20 mins | Brick - ride 20 mins, run 10 mins | Ride 45 mins |
| Week 6 | Run 40 mins | Swim drills 750m, Ride 40 mins | Rest | Ride 25 mins | Swim 25 mins | Brick - ride 30 mins, run 15 mins | Ride 45 mins |
| Week 7 | Run 45 mins | Swim drills 350m, slow 400m | Rest | Run 25 mins | Swim 25 mins | Brick - ride 30 mins, run 15 mins | Ride 45 mins |
| Week 8 | Run 45 mins | Swim drills 1000m, ride 40 mins | Rest | Ride 10k time trial | Swim 30 mins | Brick - ride 35 mins, run 20 mins | Ride 45 mins |
| Week 9 | Run 50 mins | Swim drills 750m | Rest | Run 3k time trial | Swim 30 mins | Brick - ride 30 mins, run 15 mins | Ride 30 mins |
| Week 10 | Run 30 mins | Swim drills 500m | Rest | Ride - easy 10 mins, run - easy 10 mins | Rest | Ride - easy 10 mins, run - easy 5 mins | RACE |
Your first triathlon can be a bit daunting. This guide will walk you through the things to expect at your first race and how to get through them with the least amount of hassle to make this an enjoyable and major milestone in your triathlon career. If it seems a bit complex don't worry - it will all make sense when you get there.
You've found your race, got the entry form. What next?
Firstly check the race isn't full. Certain events can be very popular so best to get your entry form in early. You may also have to estimate your swim time on the form. This is because for many events, the organisers like to stagger the swim - we can't put 200 people in the pool all at once now can we. The lesson here is that if you do this fairly accurately you'll generally start with people who have swim times approximately the same as yours. If you put a slower swim time on your entry form, you'll end up having to swim around slower people in your lane. If you put in a very fast swim time, you'll end up with fast swimmers swimming over you (often quite literally). Not sure of your swim time - go to your local pool and time yourself. Don't go flat out - remember in the race you've got more to do when you get out of the pool so pace yourself.
Bike - shopper, mountain bike, or carbon-fibre speed machine? Any bike will do for your first event. If you don't have one, borrow or hire one. Most beginners set out on a mountain bike for their first event so you will not be out of place on something similar. You will see a whole range of bikes at the race from bikes with baskets on the front to high tech machines worth more than your car. However, you're not aiming to win this one so any bike will do as long as it is roadworthy and safe. Clearly a mountain bike with knobbly tires will cause you to slow down. The knobbles cause a lot of resistance, as does the width and pressure of the tyre. My advice is to look on the tyre wall and find the recommended pressure, if it gives a range then inflate it to the top of the range. A hard tyre will be less comfortable than a soft one, but will have a lower amount of the tyre on the road. You might want to consider buying "slick" (no knobbles!) tyres for your Mountain Bike but this is not essential.
Note - the organisers may check your bike to see if it is roadworthy so don't ruin your day by not bringing it to the race in a safe condition. Your local bike shop should be able to check it over for you if your mechanic skills are a bit rusty.
What do I wear?
As with all sports, there is specific clothing designed for triathletes for swimming, biking and running without the need to change between disciplines. For a beginner you don't need to go out and buy any extra kit. I would suggest swimming in either speedo-style briefs for the guys, and regular swimsuit for the ladies followed by biking in a pair of shorts over the top and a cycle shirt, T-shirt or vest. Consider taking a warmer layer to the race as well in case it is colder when you change. You can run in the same outfit that you cycled in. Word of caution about cycle shorts - these can be good to swim in unless they have a thick lining such as a chamois insert to sit on. These generally take on water and you will do the rest of the event feeling like you are a toddler in an oversized nappy rather than an athlete! Better in this case to put them on over your swimsuit after the swim and before you ride. No real need to towel off, do your hair and have a full change of clothes after the swim - you will soon dry off on the bike.
The big day arrives
Most sprint events require you to register before you start. Check on the race details you have been sent to see if the registration has a closing time. You may need to check in some time before your start, so don't leave it too late to arrive. Bigger races often require you to register the day before the race, but almost all club run races it is the same day.
When you arrive leave some time to get from the car to the start. The car park may be some distance. Rushing around last minute will spoil your day. Once you've arrived at the event location, check out two things. One, where registration is; two where the transition area is - if you find registration, they will point you in the direction of transition. Usually you can leave your gear in the car and go and register before setting up your bike and getting your gear together.
There is usually a briefing before the race starts. If this is your first race this is worth going to. The race director will talk you through the race including transition, any changes to the routes and other important information to be aware of. You will also get a chance to ask any questions. If you're not sure ask.
Setting up your gear in transition
Once you have registered, picked up your numbers, swim cap, start time etc you can go to transition and set up your bike. Before you go to transition check you have everything for the race - there is a list at the bottom of this article of kit to take into transition. Get your bike out and check it over. Tyres inflated? Wheel bolts done up? In an easy gear to start cycling? Handle bars straight? Saddle the right height? - In general, nothing moved or damaged in transportation, its better to fix it here and leave your tools and pump behind in the car.
OK, now take your bike and gear to transition and "set it up".
You will not usually be allowed into transition without your number, and you may be required to stick a number on your bike frame for identification so take these with you. It is also worth pinning your number on to your shirt at the car in case you lose your pins on the way. Some notes on your race numbers - you will usually get two - one for your front and one for your back. These should be pinned on to your shirt, and need to be clearly visible during the race (except the swim when you won't be wearing your shirt). Don't pin right through this shirt - make sure you can get it on after you've pinned the numbers on.
Don't know where transition is? - ask
Transition will usually have racks for you to put your bike on. You may have an allocated space on a rack - if so this will have your number on it. If not, find yourself a space. Firstly hang your bike on the rack - usually by rolling the bike in backwards and hanging the bike by the underside of the saddle, or by going in forwards and hanging the bike on the brake hoods. Not sure - look at what everyone else does. Now set out your kit. Lay this out in the reverse order that you will put in on. This is often personal but I usually put my helmet upside-down on the handlebars with sunglasses etc inside it ready to put on. Next to the bike I put down an old towel, to dry my feet on if they are dirty or wet (nothing quite like running in shoes full of grit!). Shoes are put on the towel with socks on top. I usually race sprint events with no socks - if you want to wear socks that's fine, it will slow your transition down either in T1 before the cycle, or in T2 before the run. You decide, but practice, your first race is no place to get blisters from old shoes you've never worn without socks! If I am changing into a dry shirt or any other clothes I usually hang these over the bike frame. You may not have much space so don't spread your kit about too much unless you want it moved by your neighbour. I usually put my kit between my wheels. Now mentally rehearse each changeover to ensure you've got all your kit. There is always someone who comes dashing out of the pool to discover that they have left their shoes in the back of the car
Workout your route through transition
One last thing before you leave your bike. When you set up transition may be fairly empty. When there are 200+ bikes in there it's often not easy to find yours. In the middle of a race transition can get a bit hectic. Where do you come from after the swim to get into Transition, once ready where do you go to get out? Is it the same for the bike and the run? Often you'll run in one end from the swim, run out with your bike, cycle back in another place, run out another. Now is the time to work this out. If in doubt, ask. If the person you ask isn't sure, ask someone else. Also, find out where the bike mount and dismount points are. You won't be able to ride in and out of the transition area for safety reasons. Find out where you get on your bike and where you get off on your return.
There are some rules about Transition areas. No nakedness - its actually against the rules. No marking your area. This means no flags, no talcum powder on the floor etc. Hence, try to remember where your bike is from the different parts of the transition area. If you put up a marker it will be removed.
And now...to start
At the poolside
Go the poolside changed and ready to swim at least 15 minutes before your allocated swim start time, which you were given at registration or in your race details. Don't forget your goggles and swim cap. You can say "Hi" to the people on either side of you. Watch what is going on - when do people get in, how are they started, where do they go when they get out. Also, keep stretching. The start may be delayed so keep those muscles warm. Just before your start time you will be shown to the lane you are to swim in. You will usually swim up one side of the lane and down the other. Make a note of which way you have to swim - either clockwise or anti-clockwise. Don't just jump in. You will be told when to get into the water and when to start will probably also be "marked" - your number will be drawn on your leg and opposite arm by a race official. You cannot usually warm up in the water so do some stretching and warm up exercises beforehand. Find the exit from the pool to the run so that you know where to go when you get out. You will normally wait in a queue in the same sequence as your race number. Find you spot and say t. LISTEN for your instructions from the starter. 5-4-3-2-1-GO - your first triathlon has begun! Don't worry about what stroke to swim. The faster athletes will all swim freestyle (front crawl) but breaststroke is common for beginners.
Out of the Swim
Most pool races will have people to count lengths but keep a count yourself. There will usually be someone to signal that you have 2-lengths to go. If you disagree with them don't bother arguing, mistakes do happen and the counter has the last say. This is very rare but don't spoil your swim by starting an argument, just get on with swimming the extra lengths. If its a pool swim you'll be expected to haul yourself out of the pool.
Once out of the water watch as you run to transition (T1), you may be required to leave your swim hat behind in a pool swim, make sure you do. Be careful running indoors not to slip, also watch for any temporary mats as these may also become slippery when wet.
T1
As you run into T1 (the changeover between the swim and the bike), concentrate on what you have to do now. Find your bike, throw you swim goggles down, first shirt/shorts/socks, then shoes, then glasses if you need them and finally helmet. You MUST put your helmet on AND FASTEN IT before moving your bike at all. Now take your bike and head for the exit from T1. There will almost always be a formal mount line, you should have established this prior to the start. Do not ride your bike in transition.
On the road
At all times on the bike section please take the utmost care. Watch what you are doing, where you are going, just because you are in a race is no excuse to take a gamble with the roads and other road users. If you need to drink now is the time to do it rather than wasting time having a picnic in transition. It is better to sip than gulp. Watch for Marshals they are there to help you get around the course safely. If they tell you to stop at a junction then STOP. Oh, and shout "Hi" or "Thanks" to them as you go past - it's a lonely job manning a roundabout for 3 hours and they have freely given up their time to give you a good race. You MUST obey the rules of the road especially at traffic lights. If the light is red and you don't stop you may get disqualified, but worse than that you or others could get seriously hurt, and you could put the future of the race in jeopardy. Cycle racing is exciting but keep your wits about you and be sensible.
Drafting - the cardinal sin of triathlon
Another rule that will be new to you in Triathlon is drafting. What? Drafting is basically slipstreaming a fellow competitor to gain advantage from their efforts. In essence, imagine a zone, 3-metres wide by 10-metres long around each competitor. You cannot get inside the zone of the rider in front unless you are overtaking. If overtaking then you get 30-seconds to complete the manoevre, if you can't you have to drop back outside the zone. Once passed, it is the overtaken rider's responsibility to drop back out of the draft zone. If you are caught drafting you will be penalised and if repeatedly caught you will be disqualified, followed by banishment to a far away land never to return. Drafting is one of those things that you "just don't do" and is treated almost as a "religious" issue by some triathletes. There are two main reasons for banning drafting. Safety - riding close behind someone at speed on unknown roads can be very difficult, the slightest wobble or unexpected breaking can cause wheels to touch and you'll come down like a house of cards. Cheating - it is definitely possible for a good cyclist to create turbulence that will allow less good cyclists to benefit. If you are caught drafting you will be subject to a two-foot penalty. This means you have to come to a stop, get off the bike and put both feet down.
As you return to the start point you will be required to dismount at a specific point. You can run or walk from there to your rack in transition.
T2
Once you are in T2 make sure you rack your bike BEFORE undoing and removing your helmet. This is an enforced rule. After that change your shoes if you have different shoes to run in, maybe grab a drink and off you go on the run. The run is the least complex part of the event, just make sure you know where you have exit the transition area.
The run - go for it!
Once out on the run it may feel a little strange at first after cycling and your legs may feel a little heavy. Hang in there - this will wear off soon. Also, don't be ashamed to walk if you get really tired. When you finish it won't be important that you walked or not, you will be in a very, elite number of people who've managed to complete this type of event. Walking just gives you something to improve on next time. No complex rules on the run just follow the course and again listen for any instructions should you have to cross any roads. The finish
200 yards from the line. Now is the time to give it all you've got. Now get those hands in the air, cross the line, and .... You are a triathlete! Congratulations. Get yourself a drink. Many races now offer very reasonably priced post-race massage. A great way to wind down and reward yourself after a race.
Watch how the "pros" do it Before the race when checking out transition you should have established when you could remove your gear/bike etc. Don't be surprised if there is a long wait at big races. At smaller races it shouldn't be a problem, just make sure that you watch out for people still competing. Most races will only let you in and out of transition with a race number that matches the one on your bike. Even if you can't remove your gear straight afterwards, now is a good time to collect up your stuff and pack your bag.
You are then free to hangout and soak up the atmosphere, especially if you got an early start, many of the fastest competitors will still be out on the course and it really is a great sight to see really fast people racing.
And a final thought-
So, your first race is over. One of the most important parts of the race are all the volunteers and organisers who give up there time to put the race on, without them you couldn't have done it. Take the opportunity to shout thanks to them as you pass them on the run and the bike, find an organiser after the race and simply tell them "thank you". If something goes wrong during or after the race, with the race or the results etc. keep your cool. No matter how upset you are, no matter how important the race was for you, it was more important to them for it to go right for everyone. Try to resolve any problems or issues by asking reasonable questions, not by making unreasonable demands or assertions. If they could have done something better tell them politely, after the event if it can wait - if they don't know it's broken they can't fix it.
If you are still keen to do more triathlons there are plenty of local clubs with training and social events for you to develop your interest in the sport - they'll all have web-pages.
Kit List
