Competing in your first triathlon can be fun and exciting, but it can also be challenging if you’re not prepared. Beginner triathletes will perform better by following a training plan weeks ahead of the tri. Remember that training for and participating in fitness activities such as a triathlon will test your physical and mental limits. Be sure to check with your doctor before embarking in these activities.
In this guide, we’ll go through some beginner tips, as well as a daily training program to get in shape before the big day.
Where to Begin: Practice the Right Movements
In a triathlon, you use your entire body for the swim, the bike, and the run. There’s nothing better than actually training those exact movements and getting used to your swim gear, bike, and running gear.
Here are a few tips to get ready before your first tri:
- If your tri is open water, practice getting in and out of the water. Start with a short swim out and a short swim back into shore.
- If you don’t have access to the ocean or open water, find a gym that offers a pool.
- Go to the bike shop and get your bike fitted for your body to ensure a more comfortable ride.
- Start getting used to riding your bike and do short distances.
- Invest in quality running shoes that are broken in but do not have too many miles on them.
- Practice your transitions if you are doing the entire swim, bike, and run portions. The smoother the transitions, the better your experience will be.
- Take a moment to familiarize yourself with the course, so you’ll know what to expect.
- If you’re feeling nervous, ask your friends or co-workers about their first triathlon experience – their stories might inspire you!
A Training Plan for Beginner Triathletes
Establish a workout schedule 6-10 weeks before the race. Some experienced triathletes like to alternate between running and swimming-biking. Consider adding strength training once or twice a week as well.
Here is an example training plan for a 5K run.
Day one:
- Light jog/walk intervals for 15-20 minutes
- Arm circles and a light swim
Day two:
- Light bike ride for 15-20 minutes
- Stretch
Day three:
- Rest
Day four:
- Bodyweight training for strengthening
- 2×10 squats
- 2×10 push-ups
- 2×10 sit-ups
- 10 shoulder circles in prone position for swimming
Day five:
- Rest
Day six:
- Mini, ride & run
- Bike for 5-10 miles
- run for 1-3 miles
Day seven:
- Rest
My Checklist of Triathlon Essentials
Here’s my personal list of essentials I like to bring to the tri.
- My wetsuit
- Goggles
- Good spin shoes
- My bike helmet
- Good running shoes
- Running socks
- BCAAs
- Sunglasses for biking and running
- Sunscreen
In terms of what to eat before the race, I keep my breakfast light, with an easy to consume protein source and carbs. An Herbalife24 Formula 1 Sport protein shake and a banana could be a good option.
Once you’re all set for the big day, remember to have fun! A triathlon, such as the upcoming Herbalife24 triathlon in Los Angeles, is a great opportunity to challenge yourself while being part of an amazing community, inviting people of all ages and fitness levels.
Denise CervantesCertified Personal Trainer, Specialist, Sports Performance & Fitness Education
Denise is a Certified Personal Trainer through ACE and NASM and is a Certified Group Exercise Instructor with AFFA. She also coaches as a Certified USA Weightlifting L1 and is certified as a Functional Movement Specialist with FMS L1.