How to Train for your first Triathlon

Triathlons are a great way to get fit and cross train. You can't get bored when you are always changing the sport and schedule!

Things You'll Need

  • Bike, bathing suit, goggles, helmet, sun glasses, shorts, shoes, socks, shirt, sports bra if applicable, towel, flipflops, swimming cap
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Instructions

    • 1

      Find a triathlon you want to do. If you have never competed in a triathlon before, the Sprint Tri's (1/2 mile swim, 12 mile bike, 3 mile run) are great to start with. You can find a schedule online for the training. The Danskin is really good for first timers (women only, sorry boys!) If you are more experienced, you can do an Olympic Distance (1 mile swim, 26 mile bike, 6 mile run).

    • 2

      Once you have your schedule and your gear, you are ready to start training. See if you can recruit a friend to train with you, you should never swim alone. You will have a mix of swimming, biking, and running. Follow your training schedule closely, you are going to add more time to each run, swim, and bike, as you get further into the training. You can rotate days of training and you don't have to do all 3 sports in the same day. Remember, during the Triathlon, you are going to swim first (get it over with first for safety), then bike, then run, in that order.

    • 3

      In most cases, you will go to the Registration/Pack Pickup the day before the race. You will get the numbers written on your arm and leg and and get your race number. Depending on the race, you may also drop your bike & helmet off at the transition area the day before the race. Your race pack will provide you with the info.

    • 4

      The morning of your Tri, make sure you eat some protein (wheat bagel, banana, oatmeal, etc) take some gel or Gu with you for the event. Get to the transition area early enough to lay out your gear for the race, be sure you bring your towel, goggles, swimming cap, shorts, shirt, shoes, socks, and sunglasses. If you have a friend cheering you on, have them walk to swim start w/ you, that way you can wear your flipflops over and your friend can carry them back from the water. You will come back to the Transition area after the swim to change into your bike gear, and then will return to the Transition area after the biking portion to drop off your bike and helmet and head off to your run.
      When the shotgun goes off- jump in and have fun!!