Getting started in triathlon is an overwhelming process. There are countless questions about training, the actual events, gear used during the race and how to stay injury-free. Don’t let the questions deter you from getting started. Rest assured, many have asked the same questions and the answers are out there.
This area if to help you get started quickly. We provide short answers to your questions and provide links for additional details.
Lets get started…
Note: Triathlon is a physically strenuous event and individuals should consult a physician before starting any training regimen.
How long should I train in the beginning?
Triathlon is about progression. Training too much is a sure way to get injured. In the beginning, you should only be training two to four hours per week. This initial period is designed to get your body acclimated to the added stress of endurance sport. Somone completed new to the sport can start with the following sessions:
- Swim – 2 times per week for approximately 30-45 minutes. Begin with 25, 50 and even 100-meter segments based on your ability.
- Bike – 1 to 2 times per week for approximately 30 – 45 minutes. Begin with continuous pedaling and add periods of higher speed. Maintain a comfortable cadence with periodic bursts of 80 -90 RPM. Build up to a one hour session of continuous pedaling.
- Run – 1 to 2 times per week for approximately 30-45 minutes. Begin by alternating walking and jogging (e.g. jog for 30 seconds and walk for 30 seconds). Build up to a one-hour session of continuous running.
If you are an athlete transitioning from another sport, then you can use that base to start with higher volumes than the ones listed above.
Do I need a training plan?
A training plan may not be important for shorter distances. However, it becomes more critical as the length of the race gets longer. To complete longer races, athletes must rely on a technique called periodization, which is a cycle of hard and easy training periods over time to ensure the body can race the required distance. Check out Training Plan, Do I need One for more details.
Where to get a training plan?
Training plans can be obtained from numerous places including the internet. You can type “triathlon training plan” into any search engine and you will get at least 100 hits. Unfortunately, these training plans are designed for the general audience and as a newcomer to the sport, it will be difficult to determine what is a good fit for you. Here are a couple of good sources to get you started:
- Good: As mentioned above, you can begin your search for a training plan on the internet. This is a good start to see what a training plan looks like. Just keep in mind that these training plans are designed for the general audience and do not take any external factors into consideration. To improve your chances of getting one of the better plans, we recommend going to a respectable source such as a magazine or the website of an author of a triathlon book.
- Better: There are a few places where you can find better training plans.
- The ones I recommend are books such as Be Iron Fit (https://amzn.to/3fu1GP9), 80/20 Triathlon (https://amzn.to/3eU83fu) or The Triathlete’s Training Bible (https://amzn.to/3byfoPY). These books provide a foundation for the plans they provide, as well as get you started with a template that can be modified to fit your needs.
- Featured or premium training plans are ones that you buy from a specific source. These are typically drafted by experts in the field, who provide several options to fit the athlete’s need. Some of these training plans also come with email some support that will allow you to ask questions.
- Best: Without a doubt, the best source for a training plan is a coach. Coaches have years of experience and will guide athletes away from the pitfalls that newcomers usually encounter
What if I can’t afford a coach?
As a new member of the triathlon community, it is recommended that you take your time and not invest too much until you know the sport is for you. Unfortunately, one thing you need to get started in the best way possible is a good training plan and the best source for a training plan is a coach. Good coaches are in great demand, which means they are not cheap. If you have the money and want an expert who will evaluate your current condition, as well as provide a customized plan that will take advantage of your strengths. Then, you should get a coach. However, as a new triathlete your first priority is to develop a good foundation of fitness, which only requires a basic training plan and time.
Note: Athletes who are continuously faced with injuries should seem guidance from a professional.
Should I get a professional bike fit?
YES!! However, if there is a reason you can’t get a professional bike fit you go to a number of YouTube videos and web sites that provide guidance. These probably wont give you the same results, but they can get you close. If you are willing to spend a little bit of money, there are a few apps available on IOS and Android devices
How to stay motivated?
There are times when you want to skip training. Sometimes that is perfectly alright if you need the additional time to recover. However, most times it’s because of motivation. To help stay motivated we recommend the following:
- Joining a group – Joining a triathlon or other sport-specific groups is a great way to learn from others and accelerate your learning curve. The supportive environment will make training more entertaining and help with motivation. Other sport-specific groups typically joined by triathletes are masters swim and running clubs.
- Surround yourself with other triathletes – Once you’ve joined a group, it will be much easier to find people who are willing to talk about triathlon and share their experiences. Eventually, your social circle will include folks who consider exercise fun.
- Get a coach – an experienced coach is not just for professionals. Having an expert monitor and adjust your training can significantly improve your performance in a short period of time. A coach can create an effective plan that will guide you away from training pitfalls and help you achieve your target goals.
- Have smaller achievable goals – many athletes get into triathlon with the ultimate goal of completing an ironman distance event. Unfortunately, training for such a long race can take 6 months to a year. To stay motivated, athletes must establish smaller goals to help analyze what is needed at each phase of training. Additionally, smaller goals are easier to achieve on a regular basis and allow an athlete to see themselves getting better.
