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Top 7 Training Tips For The Beginner Triathlete

Top 7 Training Tips For Your First Triathlon | TwoTri.comTop Seven Beginner Triathlon Tips

Are you interested in doing a triathlon but don’t know where to start or how to train? Well, you’ve come to the right place. Here at TwoTri, we offer a fun, fresh and energetic perspective on training for a triathlon, and we leave all of the intimidating advice, unrealistic suggestions, hard to follow training plans and confusing ideas in the dust. Here are 7 training tips for the beginner triathlete that we wish we knew before we did our first triathlon.

1. Start short, and stay local

As a beginner triathlete, don’t bite off more than you can chew. Start by finding a local sprint triathlon, for your first race. A sprint triathlon distance {1/2 mile swim or 16 laps {back and forth}, 12.4 mile bike and 3.1 mile run} offers an attainable challenge for beginner triathletes. By doing a sprint triathlon {or shorter distance triathlon}, you won’t get overwhelmed or spend all your free time training for your first triathlon.

It is also a good idea to find a local triathlon because you can train on the actual course so you can feel confident on race day! {See # 4} Another reason that a local triathlon is perfect for a beginner is because you already have a local fan club! We think it’s a great idea to invite all your friends and family to come cheer you on!


2. Triangle training

Beginner triathletes are usually stronger in one of the events and weaker in another. It is important to train for all three sports regardless of your talent or ability. You may want to spend a little extra time on your weakest event so that you can boost your confidence. By training for the swim, bike and run, you will feel well prepared and ready for your first triathlon.


Top 7 Training Tips For Your First Triathlon | TwoTri.com3. The fourth sport

The often neglected part of a triathlon is the transition. The transition area is where you station your gear and clip on your helmet, hop on your bike, lace up your sneakers and grab a swig of Gatorade.

It seems silly to practice putting on your helmet or tying your shoelaces, but if you rehearse the transition, then you won’t fumble around when the pressure is on. Think of it like having a fire drill. They seem boring and pointless when you’re practicing how to exit the building in an orderly fashion, but in the chaos of a real fire, finding the exit will be like second nature.

So, lay out all of your gear and practice switching from one event to the next. Click here for our beginner triathlon race day checklist or here for a printable-triathlon-race-day-checklist. And don’t forget to check out our beginner transition area strategies and tips.


4. Dress rehearsal

Top 7 tips for the beginner triathlete |

If you are doing a local triathlon, then you have the advantage of practicing on the actual course!  By knowing exactly how hard you have to pedal to get up a hill or how much  
break to apply when going around a certain turn, or how hilly the running course is, you will feel at ease on the day of your first triathlon. There will be no surprises and you will enjoy the race much more because you know what to expect.

Most often, the swim is a beginner triathlete’s biggest fear. If you have access to the pool or lake that you will be swimming in, then we suggest doing a few practice workouts. It is important to stay close to shore and we recommend bringing a friend or family member to keep an eye on you if there is no lifeguard on duty at the lake or beach.


5. Break the rules

We are firm believers that you should listen to your body while you train for your first triathlon. We are often frustrated by rigid and inflexible training plans that insist that you swim on Monday, run on Tuesday bike on Wednesday and rest on Thursday. It is easy to get overwhelmed and frustrated, and even injured, by following one of those plans.

While we still think it’s a great idea to have a workout schedule, we suggest that you do whatever you want or feel like doing. If you wake up and your arms are sore or you’re having a good hair day and don’t feel like getting it wet, then run or bike. If your legs are too tired, then jump in the pool or lift some weights.

As a beginner triathlete, if you train what you want and listen to your body, then your training experience will be more enjoyable and you will be more likely to stick with it.  Our triathlon training plans offer variety and flexibility as you train for your first triathlon.


Top 7 tips for the beginner triathlete |

6. Added weight won’t slow you down

Adding a strength training program to your workout routine will increase your endurance, tone up your muscles, help you loose weight faster, strengthen your bones and prevent injuries!

Many women avoid weight training because they think they will get big and bulky, however with proper resistance training, you can actually loose weight and shrink your problem areas faster then you would with cardio alone! Weight training is also a welcome break from cardio training for the beginner triathlete! Check out our Workout page for tons of great triathlon specific workouts!

 7. Exercise your mouth

Top 7 tips for the beginner triathlete |

You can read all the triathlon books, magazines and blogs that you can get your hands on, but nothing beats talking to anexperienced triathlete. As a beginner triathlete, we’re sure you have tons of questions and even a few fears. It is easy to become overwhelmed and discouraged as you train for your first triathlon. An encouraging word or an answer to a burning question can help motivate you to complete your first triathlon with confidence.

If you don’t know anyone who has done a triathlon, then feel free to email us with your questions and don’t forget to read about Jess’s first triathlon here!

And make sure your check out Beginner Triathlete Training And EVERYTHING You Must Know.


About Author

Trainer DaveyTrainer Davey is an Orange County personal trainer at heart, but has since moved to Nashville and taken on the new challenge of triathlon training. Of course, he misses his home of Surf City...but Music City ain't so bad either!View all posts by Trainer Davey →