Information for the Triathlon Newbie

Getting Started in Triathlon

I have been a triathlete for more than 15 years. During that time, I have completed triathlons of all distances, including five Ironmans.  I’ve even competed in the Ironman 70.3 World Championship in 2012.  This does not make me an expert, but I hope you will be able to use some of what I have learned as you venture into this challenging, fun, and addictive sport.

Swim - The goal here is technique. You can be the strongest cyclist and runner, but if your swimming technique is weak, you'll have lots of trouble in the water. If you have the luxury of doing so, get a coach to work with you, even if it's just once or twice. And, try to get in some open water. During the race, you must stay calm and focus on your breathing. You will be bumped into, pulled on, and kicked. If you remain calm, you'll be fine!

Bike - For your first triathlon, you do not need to go out and buy a new bike!!! I did my first tri on a mountain bike. I've even seen people racing Ironman on a mountain bike (although I don't recommend that!). As long as your bike is in good condition and it fits you, it'll work. Bring it in to a bike shop for a tune up and a fitting. When you buy a bike, you should aim for a road bike first. A triathlon bike is great, but not if you aren't ready for it. It requires a bit more flexibility and it is not as good for hilly rides as a road bike is. Plus, you should never ride a tri bike when riding with other people. It is much too aggressive for that! At first, your training should focus on being able to comfortably cover the race distance, if not a bit more. During the race, your goal should be to always be spinning at a cadence of 80-100 rpms. If the gear is too hard, shift. Hammering the bike is very tempting, but is a recipe for disaster. Remember...you have to run afterwards. You should end the bike feeling as though you still have half your energy reserves left.

Run - Learn this now: If you are a runner, that doesn't mean much during a triathlon! The run is ALWAYS the hardest part! It's supposed to be. Your run training should focus on two things - covering the race distance and doing bike/run workouts. In a bike/run workout, you complete your bike training for the day, then quickly change into your running gear and run for 10-15 minutes. You don’t need to go more than 10-15 minutes, even if you are training for long distances.  The point of the brick is to give you a chance to get your legs used to the wobbly feeling of running in a triathlon. Don't worry, though. Eventually you will get your "running legs" and it will be easier.

Transitions - Space is limited so have a system. A towel to dry off your feet. Have your bike gear together and your run gear together. Practice transitions in your driveway and keep it to your own system! I work from the top down. Swim-to-bike: Peel off the swim cap and goggles and wetsuit on my way into the transition area. Put on my helmet, sunglasses, gloves, socks, and shoes. Bike-to-run: Take off my helmet, gloves and bike shoes, put on my running shoes and race belt. I carry my hat and put it on while running out of transition.

Clothing - Most triathletes have special tri clothing. The shorts have a smaller padding making them easier to run in. They also dry quicker, so you can wear one thing for the whole race. However, for your first race, you can wear what you are comfortable in. Many newbies wear a swimsuit during the swim, pull on bike shorts over the suit for the bike (maybe adding a jersey, maybe not), then change to running shorts for the run. There are many variations. Just remember that there is no nudity in the transition area, so be aware! I highly recommend investing in a pair of tri shorts that you can wear during the swim, bike, and run. I also have a two-piece racing swimsuit and I wear the top as my bra. As for a wetsuit - do not buy one until you are sure this is what you want to do. They are expensive!! Most people don't need one for a sprint. Some people borrow them.

Nutrition - This is completely individual, so I will tell you what I do for a sprint tri. I eat oatmeal or a peanut butter sandwich for breakfast. Then, I sip on Gatorade pre-race and eat a Gu about 15 minutes before the swim. On the bike, I drink water only. I will probably have another Gu during the second transition or carry it with me to have during the run. I drink water at the run aid stations.  For longer races, nutrition is a bit more scientific and individual.

Note:  This advice is intended for the true newbie. I am not an expert or a coach.  Talk to other triathletes and to look around at races to get ideas. Triathletes are very friendly people and are willing to answer a newbie's question. We love the sport and the fact that it is growing. It's a fabulous lifestyle and we are happy to share it. Just don't ask those questions right before the race! Once you are hooked, I recommend checking out some books. There are so many, but Triathlon 101 is great, as is Joel Friel’s Triathletes Training Bible. You can also find training plans and an online training log at beginnertriathlete.com (which is used by veteran athletes too!). Bottom line - Have fun!!!