Triathlon
Triathlon training for beginners: Your guide to the first race
This beginner's guide to triathlon training covers distances, gear, and strategies for ambitious runners, bikers, and swimmers.
If renowned climber Sasha DiGiulian can go from several hip surgeries to completing an IRONMAN, then it's possible anyone can put in the work to complete their first triathlon.
“As I made my comeback to climbing, I… fell back in love with swimming, since it was at times the only form of exercise I could complete,” DiGuilian said. “An IRONMAN felt like a new fun challenge.”
The personal achievement of completing a triathlon isn’t the only reason so many people go for it. Training for, and making it through, a triathlon can lead to improved physical fitness, mental resilience, and more confidence. People looking to transform from the inside out can start the journey with this guide to triathlon training.
01
Understanding triathlon distances
Sebastian Kienle
© Glen Murray / Red Bull Content Pool
The most common official triathlons are:
- Super sprint. 8.02 miles total: 0.25 miles of swimming, 6.21 miles of biking, and 1.55 miles of running.
- Sprint. 16 miles total: 0.5 miles of swimming, 12.4 miles of biking, and 3.1 miles of running (a 5k).
- Olympic. 32 miles total: 0.93 miles of swimming, 24.8 miles of biking, and 6.2 miles of running (a 10k).
- A 70.3 or half IRONMAN. 70.3 miles total: 1.2 miles of swimming, 56 miles of biking, and 13.1 miles of running (a half marathon).
- IRONMAN. 140.6 miles total: 2.4 miles of swimming, 112 miles of biking, and 26.2 miles of running (a marathon).
02
Setting realistic goals: What to consider
Triathletes fare best with clear training goals. Given your current fitness levels and typical activities, which disciplines and distances are within reach? Striving for realistic goals keeps inspiration and motivation high. Smaller goals also impacts the time per week required for training — triathlon training can take hours per day.
For example, someone who can easily bike 15 miles and run a 5k might need to train only for a sprint’s half-mile of swimming. That’s 2,640 feet of swimming. To illustrate how much swimming that is, an Olympic-sized lap pool is 164 feet long, meaning a lap is 328 feet, and eight laps is about half a mile. Training to nine, then 10, then many more laps builds the conditioning and endurance needed to swim a sprint, then bike and run too.
03
How to develop a training plan
Hayden Wilde trains at Lake Rotoma
© Graeme Murray / Red Bull Content Pool
Training might look different for everyone. When training for a first triathlon, a program spanning 12 to 16 weeks may be best. Multisport preparation is key — at least two biking, swimming, or running sessions each per week. Most triathlon training also involves a once-per-week “brick,” which is the biking and running portion one right after the other. And for triathletes competing in bodies of water outside a pool, open water swimming is better for training than pool swimming.
During each week of triathlon training, the target distance for each part of the workout should increase by up to around 10 percent from the previous week. For example, if the first week involves running one mile, the second week should involve running 1.1 miles.
By the end of the 12 to 16 weeks, athletes should be able to go for 10 percent longer than the race itself. If training properly for a super sprint — 0.25 miles of swimming, 6.21 miles of biking, 1.55 miles of running — triathletes will aim to swim 0.28 miles, bike 6.83 miles, and run 1.71 miles without much trouble. This gradual pacing puts ambitious goals within reach and makes injury less likely.
Kristan Blummenfelt during training in Bergen, Norway
© Daniel Tengs / Red Bull Content Pool
There should also be two days of resistance training per week in a triathlete fitness plan. This training should happen on the same day as a run, bike, or swim. Structuring one’s routine this way makes it easier to follow one of the most important triathlon training tips: There should be a rest day right before or after the brick (or before and after).
All this might lead to a sample workout plan that looks something like this:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Run
Swim
Bike/resistance training
Rest
Brick
Rest
Swim/resistance training
04
Essential gear and equipment
Swimming
- Swim cap. Official triathlons give each participant a swim cap. Use training time to get used to its feel.
- Goggles. A strong seal is important. So too are goggles that feel comfortable under a swim cap, which secures them.
- Wetsuit. In water under 78 degrees, wetsuits are encouraged for warmth, and they can also offer extra flotation. If the water is between 78 and 84 degrees, triathletes can still wear wetsuits, but doing so disqualifies them from awards. At water temperatures above 84 degrees, triathletes can’t wear wetsuits. In all water temperatures, the maximum permitted wetsuit thickness is five millimeters.
- Swim buoy. This flotation device is not allowed by most triathlons, but it can be incredibly useful while training, especially if getting comfortable with swimming in open water.
Cycling
Hayden Wilde trains in Whakatane, NZ
© Graeme Murray / Red Bull Content Pool
- Bicycle. Most official races don’t have many rules governing participants’ bikes. Some athletes swear by bikes with clipless pedals and compatible shoes for maximum power in each pedal stroke. Additionally, one thing many athletes don’t know about triathlons is that triathlon bikes can often be difficult to ride, so standard road bikes might be best.
- Helmet. For starters, helmets are the single most important piece of safety gear when biking. Beyond that, most triathlons formally require them.
- Biking attire. Virtually any comfortable athletic or outdoor attire works for biking, especially if it’s moisture-wicking and breathable. Bike shorts offer extra cushion and support, and road bike jerseys are form-fitting for more aerodynamic, fluid movement with less resistance. For more power with each pedal stroke, biking shoes with stiff soles are a nice-to-have.
Running
- Running shoes. High-quality running shoes put much less stress on the feet and legs, leading to greater endurance and more power with every step.
- Moisture-wicking apparel. Running builds up a lot of sweat. Moisture-wicking apparel is thus a must, not just a nice-to-have, for running. A body that’s cooling down effectively and wicking off moisture can move more fluidly and endure for longer.
For all three disciplines
- Race belt. This accessory holds an athlete’s race number and rotates around the waist. That matters big-time since a triathlete’s race number must be visible from behind while biking but from the front while running.
- Hydration packs. Runners and bikers can choose from all kinds of models. Swimmers won’t quite find backpacks like this, but there are other solutions.
- Transition bag. These bags stash everything a triathlete might need during a race.
05
Nutrition and hydration strategies
Training and pre-race nutrition
Triathletes perform best when they couple training with protein. Protein is especially important after a workout.
Carbohydrates (carbs) and fat matter too. Athletes training one hour per day often target five daily grams of high-quality, complex carbs per kilogram they weigh. For athletes training two or more hours per day, that five becomes eight.
Hayden Wilde trains at Lake Rotoma in Whakatane, NZ
© Graeme Murray / Red Bull Content Pool
The night before a race, most triathletes eat a meal lower in fiber and fat. The morning of a short race, a small breakfast rich in carbs eaten 1.5 to 2 hours beforehand is best. The same time frame holds for long races, but a meal that’s easy to digest is important.
Nutrition during the race
Eating well continues throughout a triathlon, though sprinters and super sprinters don’t need to eat during the race. That said, some sprint triathletes may eat at regular intervals.
If running on the world stage level, 200 to 300 calories per hour can help power athletes through to the end. During each hour of a half IRONMAN, triathletes usually eat 1.4 to 1.8 calories per pound of bodyweight while biking. When running, they usually eat one to 1.5 calories per pound of bodyweight. For an IRONMAN, 1.5 to 2 calories per pound of bodyweight while biking (1 to 1.5 while running) is ideal. That said, everyone is different, those who feel like they can’t keep eating are better off stopping than continuing.
Hydration during the race
Hayden Wilde trains in Paris, France
© Teddy Morellec / Red Bull Content Pool
Triathletes completing an Olympic try to drink 0.1 to 0.15 fluid ounces of water per pound of bodyweight. For half IRONMAN triathlons, the target is the same. Electrolytes are added for IRONMAN.
When competing in a sprint or super sprint, small sips of water every now and again are enough. That said, for a sprint approaching 90 minutes, 0.1 to 0.15 fluid ounces of water per pound of bodyweight is also the target.
Hydration before the race matters too. Drinking one fluid ounce of water for every 10 pounds of bodyweight beforehand is key. Afterward, most triathletes drink 16 to 24 fluid ounces for every pound of bodyweight lost while on the race.
06
Mastering T1 and T2 transitions
T1, the transition from swim to bike, goes best for triathletes who know where to enter and exit the transition area and how to properly hang their bikes. A small, bright towel that marks an athlete’s spot, along with even brighter duct tape on one’s transition bag, helps too. Dry clothes in the bag are a must, and applying wetsuit-safe lubricant under the skin before putting on a wetsuit makes it faster to switch from swim to bike gear.
For T2, going from bike to run, leaving running shoes that are ready to lace up in the transition area makes things go faster. Food for quick pre-run fueling should go near the shoes, as should a hat and race belt. Stashing all your running needs near each other and ready to go makes for a much more efficient T2.
Kristian Blummenfelt
© Herman Berger / Red Bull Content Pool
Some triathletes practice transitions too, though doing so can be difficult in public spaces. For example, bikers using shoes compatible with clipless pedals may practice a smooth motion of getting off the bike while leaving their shoes in the pedals. Each athlete’s transition and access to areas feasible for practicing will differ, so no two approaches to practicing transitions will be exactly the same.
07
Mental preparation and race-day strategies
Lots of triathletes use mental imagery to stay resilient and motivated. They close their eyes, picture themselves moving and feeling how they hope for on race day. Positive self-talk or internal monologues can boost motivation too — at the very least, shaking off self-doubt is important.
While racing, many triathletes go for 75 to 90 percent of their maximum effort while swimming. They also go for 60 to 98 percent of their full biking power and 85 to 100 percent of their lactate threshold heart rate while running. Their exact target depends on each individual and on the total distance they’re going.
08
Post-race recovery and reflection
After a race, triathletes get all the nutrition and hydration they need for a smooth recovery, which is important physically, mentally, and emotionally. That last part is a newer topic in the world of triathlon recovery, and it starts with thinking about everything an athlete liked the most during the race. It also involves an athlete acknowledging how they overcame challenges, looking at photos and videos from the triathlon, and starting to plan the next season. Along the way, stretching, topicals and compression socks can aid in physical recovery.
From the water to the land
Athletes who have worked their way up to the best triathlons across the globe started with all the advice outlined above. Any runner, swimmer, or biker eager to join the elite ranks can get there too using all the same advice. Sure, it takes time, but those who have kept going have crossed the finish line — and then done it again on wheels, and again in their running shoes.