Mistakes To Avoid While Training For Your First Triathlon

I completed my first Sprint Triathlon one month ago, in August of 2023.

I wouldn’t say it was a fail, but in retrospect, there are sooo many things I could have done better…

I wrote down all the things that I did wrong and I hope I can help you to not make the same mistakes I did while you are training for your first Triathlon.

My first Triathlon

On a random day in May, I decided that I wanted to start training for a Triathlon. Specifically, one Sprint Triathlon in my area.

SO, I just started training. I had no deeper understanding of any of the disciplines.

I didn’t know if my swim technique was correct (I actually was really sure that my swim technique was reaaally bad, I felt like a stone when I was swimming), I didn’t know that there was something like a correct running technique and I definitely didn’t know that it mattered in any way how I sat on my bike or on which level the saddle was.

The Steps To Finishing Your First Triathlon

These are the steps that I took in my training and preparation for my first Sprint Triathlon. The things that I did, and the things that I wish I did.

Setting Goals

A goal without a plan is just a wish.

So, let’s start with the goal itself:

Completing a triathlon.

A really well-known formula for setting goals is:

S M A R T

Specific

Measurable

Achievable

Relevant

Time-based

Specific

If you say you want to complete a Sprint Triathlon, then it’s already pretty specific, because you already know that you have to swim 750m, cycle for 20km, and run for 5km. Add a time in which you want to achieve that and then you’re good to go.

Like in my case I wanted to finish under 2h. Might not be very impressive, but I thought it would be okay for my Triathlon debut.

Measurable

I would say it’s already pretty measurable by the distance and your finishing time.

Achievable

In my opinion, completing a Sprint Triathlon is very achievable, also longer triathlons are very achievable I think. Because I follow the mindset that I can achieve anything if I put my mind to it. When I really want something and I put the work into it, I basically become unstoppable.

Nevertheless, you should set training goals and progressively increase your fitness levels. This includes swim, bike, and run training sessions, and transition practice.

Relevant

For many athletes participating in sprint triathlon is a big first step in their athletic journey.. It’s relevant for those looking to improve their endurance, speed, and multisport skills. The event can also be a stepping stone to longer triathlons or other fitness goals.

Time-bound

Your Triathlon should also have a fixed date. For example, you could aim to compete in a local sprint triathlon held on June 12th, 2024. This race date serves as a clear time-bound goal to work toward.

Mindset And Motivation

In every race, you will get to the point, where success and defeat are decided, only an athlete with mental strength will be able to push through.

Think about your ‘Whys’ on the day before your race in case it gets harder than expected.

If you have them always in the back of your head, there’s no place for failure.

I think the mental aspect of triathlon is often underestimated. Because, in the end, only mentally strong athletes will achieve their goals. It’s about putting in the work even when it’s hard when you don’t feel like training or even when you have a bad day.

Equipment And Gear Check

Do I need a tri suit for my first triathlon?

It depends. It’s not 100% necessary, but especially if you plan on doing more than one triathlon, I can really advise you to invest in a tri suit as it has some minor padding for the bike ride but is also fast drying for after you get out of the water.

You could also do the triathlon in a normal bathing suit, but especially if you have thick thighs, I think it’s better to have some more fabric between the legs to avoid chaffing, especially during the run.

As I mentioned chaffing. I bought a tri suit that is cut off at the arms, so when I trained in the tri suit as practice, I also had chaffing under my arms while I was swimming (or maybe because of running, I’m not 100% sure). I had this stick at home from my dad (actually made for chaffing in wetsuits) that I used under my arms It worked really well. I didn’t have any problems then during the race. Otherwise, vaseline also works like a charm…but DON’T use it with your wetsuit as the ingredients attack the material of the wetsuit!

Wetsuit: You definitely don’t need a wetsuit for your first triathlon, unless a wetsuit is mandatory due to cold water temperatures!!

You can check out this guide to learn what it comes down to when choosing a triathlon wetsuit.

Sock Debate

I think there’s a big debate on wearing socks during the race or not. I am definitely team SOCKS! You might be faster in transition when you don’t have to waste your time putting on socks, but I think there’s not a big advantage when you’re uncomfortable later on.

This might sound strange or stupid, but maybe practice putting on your socks as fast as possible beforehand.

Structured Training

A training plan might not be necessary for your first Sprint Triathlon. But if you want to become an active Triathlete, I would advise you to take the planning of your training somewhat seriously. This depends on your goals.

There are many different types of training structures.

But the periodically structured training schedule is probably the most common in Triathlon.

If you have the money for it, it’s definitely a good idea to invest in a triathlon coach. Keep in mind that a coach can fast-track your learning process by a LOT. You don’t have to make the same mistakes that your coach did, which will bring you to your desired level a hell lot faster.

Don’t get me wrong, I’m not saying that self-coaching doesn’t work, I’m just saying that it’s a lot of work and kind of tricky as I noticed.

For my first triathlon, I coached myself, but after that, I made the switch to work with a coach and I haven’t looked back since!

Don’t Drown (Swim)

My freestyle was so bad, I couldn’t swim for more than 50m without drowning, so I thought It would be better to swim breaststroke.

Now after my triathlon, I am taking a beginner freestyle course to learn how to swim (because everybody has to start somewhere) and it has already helped me a lot. The goal is to swim my next Triathlon freestyle.

Swimming In Open Water

It’s kind of hard being orientated in open water, so practice it a lot!
Maybe train with a friend or in some uneasy water
I was hectic and a little freaked out during the swim because I kept getting water into my mouth when I wanted to take a breath because of the people swimming in front of me.
You might also get kicked, so maybe ask a friend to kick you while swimming haha
Let the other people into the water before you! I didn’t and then everyone wanted to go past me which made it really hard for me to find my pace.
Don’t start too fast!!!

Don’t Trip (Run)

When you’re not used to running, it can be a big challenge. Most people go running a couple of times, are completely exhausted because they ran too fast and then they quit running once again.

“It’s only fun when I really push to my limits”

“Running Slow is boring”

I have to admit, it is boring.

Running slow is boring.

I understand the kick you get from running so fast that there’s nothing left.

But, it’s not really beneficial if you want to build your (aerobic) endurance.

What even is the difference between aerobic and anaerobic:

Aerobic means your body is able to get enough oxygen in to keep up with that speed like forever.

Anaerobic: Above the ‘ANS’, the anaerobic threshold your body builds up lactate and gets sour. You can keep up your pace only for a limited time. At the threshold only around one hour.

Sprint Triathlon can be above ANS. But your training should be 90% aerobic at heart rates where you can easily breathe and talk to friends running/cycling with you. This pace is so important to train your fat oxidation level.

The more fat your body can use during exercise the faster your ‘base speed’ will be. Glycogen is needed mainly for faster paces to top up your base. Because it all depends on your base.

Of course, you have to train your body to use carbs but this is only 10% of the overall volume. You can do that either with fast intervals (5x 400m running or hill sprints on your bike) or threshold runs/bike rides at around 75 to 80% of your maximum heart rate to train your VO2 max. So the maximum oxygen uptake and glycogen metabolism. This increases your maximum speeds and helps you get more efficient at high speeds.

On average you can spend up to one hour in your anaerobic heart rate zone.

A sprint triathlon will be mostly anaerobic, so it’s beneficial to train for that. But if you want to start going for longer distances like the Olympic Distance or an Ironman 70.3 or a full Ironman, you have to understand that those races will have to be done aerobically!

Especially your Base Phases will be focused on building your aerobic endurance.

Not only while running it’s important to focus on the so-called easy or zone 2 workouts, but also on the bike (also the swim, but here it’s not so easy to determine).

Depending on the triathlon you are training for, I would first focus on aerobic training before going over to more anaerobic, race-specific training.

Don’t Fall (Bike)

The bike part of your race will make up around 50% of your whole time, it has the biggest impact on your race time. So it is mostly the leg that is trained the most.

I’d say for me, it was the discipline that I trained the least, but with the highest duration. It somehow was also the leg that I performed best on in the race.

The same applies here as for running, start with slow aerobic rides until you progress to faster, more race-specific rides.

Brick Workouts

Do Brick workouts in training!

I did some Brick workouts in Training, which definitely helped me get used to the tiredness of my legs at the beginning of the running part of the race

Brick workouts are workouts where you do one sport after the other, the most common is to go for a run after a cycle. For the frequency I’d say, do them more often the closer you get to your race.

Strength Training

A lot of Triathletes don’t like strength training. But as I had been going to the gym for quite some time before I started training for Triathlon, I was used to it already. It has already become a habit for me, so I could not quit it anymore.

Besides, I am a big supporter of strength training for endurance athletes as it brings a lot of benefits like injury prevention, improves your efficiency, enhances your muscular endurance, and gives you a lot of strength and power.

It’s not absolutely 100% necessary when you are training for your first Triathlon, but if you want to start taking things more seriously, I would definitely advise you to incorporate strength training into your training.

Nutrition Practice

Practice race nutrition during training.

The first time ever that I drank a gel was 15 minutes before the start of the swim on race day.

I think you need to get used to taking gels because they are kind of weird to eat/drink. But that might not be the case for everyone.

Then I had another one after the start of the bike and then another one at the end of the 25km bike ride, just before the run.

Also, I had a Powerade (an electrolyte drink) with me on my bike. I used to drink that while training as well. It’s really important to hydrate well while you’re on the bike because it’s not so easy to drink anything while swimming and running.

I wasn’t able to eat much after my race, I was pretty swamped.

My friends and family were there to support me, they had pizza, I was only able to eat two pieces because my stomach was a little bit upset and I couldn’t get anything down.

Some protein-packed meal with a lot of nutrients would probably be a better option than a pizza though, but eat whatever you want, you deserve it.

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Rest Days

TAKE REST DAYS. I cannot emphasize this enough.

I think triathletes are very prone to overtraining. Since a lot of us tend to be overachievers.

Overtraining typically results from an imbalance between training stress and recovery.

It is so important to give your body the rest that it needs and deserves. When we rest we grow (obviously only if you’ve also done something before😉).

Tapering

Reduce the training load in the two to three weeks before your race. In this phase, you need a mixture of rest and hard training. It’s really important to not push too hard at this time but also to not do too little.

Try to cut your training load by 30-50% each week, the intensities should be slow with only short spikes at race pace.

The Day Before The Race

Make sure all of your material is in the best condition. Make sure to check the pressure of your tires. And if you are going for a longer distance, make sure you have a maintenance set somewhere on the bike, a tire blowout could happen at any time.

Even during the short distance, I saw somebody on the side of the road trying to get their chain back on, but that’s a whole different topic.

I probably should learn how to relocate the chain myself… So I’m not the best to talk here.

Race Day Checklist

Make a checklist of all the things you need, so you won’t forget anything on your important day!

A very good hack that I got from my dad is, to put everything in a box where all of your stuff has space, so you can easily walk into the transition area with the box in one arm and your bike in the other.

Race Day

Make sure to be at the location early so you don’t stress yourself even more.

Very Important. Don’t forget to have fun.

To be honest, my first triathlon wasn’t a lot of fun. It was cold, it was raining, I got my period. The conditions were far from perfect. But I trained for it, so there was no way that I would have quit on myself.

You are doing this for you, not for anybody else! Show yourself what you are capable of!

Even if it’s harder than you expected and you don’t have the fun you thought you would, it’s still worth pushing. Because I know for a fact, that you will be immensely proud of yourself once you cross that finish line.

Staying Calm

Don’t get stressed out because of the other people!

Just keep your tempo and don’t spontaneously speed up because you get the feeling that you have to race somebody all of a sudden!

Remember: It’s you against you. You don’t have to win a race against anybody else, at least for me, it’s all about rising above myself.

Support Team

Make sure that they don’t expect too much off of you after your race. If you’re in any way like me. You’ll be totally swamped once you get to the finish line.

The first thing that I wanted after my race was sugar. Yes, I just wanted to get some carbs in ASAP.

You have every right to celebrate your accomplishment! You trained hard, and now you’ve finally reached your goal. Be proud of yourself!

What Is A Triathlon?

A triathlon is a multisport race that combines three sports (swimming, biking, and running) in one event. It’s a thrilling test of endurance and versatility, where athletes push their limits in three different disciplines.

Triathlons come in various formats, including the Sprint, Olympic, and Ironman distances. In a sprint triathlon, you’ll swim around 750m, bike for 20km, and finish with a 5km run. The Olympic distance roughly doubles those numbers, while Ironman events are the ultimate challenge, with a 3.9km swim, 180km bike, and a full marathon run of 42.2 km.

How Can a Triathlon Benefit You?

Training for a triathlon not only benefits your health and fitness, it also positively impacts your mindset. It challenges your body in unique ways and works for your cardiovascular fitness, strength, and endurance.

Furthermore, triathlon training improves mental toughness.

Especially if you excel in one sport but are less confident in another, it forces you out of your comfort zone and encourages personal growth. Overcoming these challenges boosts self-esteem and the ability to handle adversity. Triathlons also teach time management and goal setting, which can be applied to various aspects of life.

Conclusion

In conclusion, training for a triathlon is a transformative journey that not only enhances your physical fitness but also strengthens your mental resilience. Throughout this guide, we’ve explored the steps to prepare for your first triathlon, from setting SMART goals to developing the right mindset, choosing equipment, and engaging in structured training.

The key takeaways include:

Setting SMART goals: Define specific, measurable, achievable, relevant, and time-bound objectives for your triathlon, and progressively increase your fitness levels.
Mindset and motivation: Reflect on your reasons for participating in a triathlon to stay motivated, especially when facing challenges.
Equipment and gear: Invest in essential gear like a tri suit. Ensure your gear is comfortable and suitable for the race.
Structured training: Consider hiring a coach for more efficient progress, and focus on aerobic and anaerobic training based on your goals.
Swimming in open water: Practice and prepare for open water swimming, including dealing with crowding and navigation.
Running: Train to build both aerobic and anaerobic endurance and understand the importance of slow, steady workouts for long-distance races.
Cycling: Recognize that the bike leg significantly impacts your race time. Train aerobically and progressively work on your cycling skills.
Brick workouts: Incorporate brick workouts into your training regimen to adapt to the transition between disciplines.
Nutrition practice: Experiment with race nutrition during training to find what works best for you, and remember to hydrate properly.
Rest and tapering: Avoid overtraining and prioritize rest days. Implement tapering to reduce training intensity as the race approaches.
Preparing for race day: Ensure your gear is in optimal condition, create a race day checklist, and arrive early to the location.
Race day: Remember to have fun and remind yourself that you’re doing this for personal growth and achievement.
Staying calm: Focus on your own race and avoid getting caught up in the competition with others.
Support team: Communicate with your support team about your post-race needs and celebrate your accomplishments.

In summary, while triathlon training may be challenging, it’s a journey that offers physical and mental benefits, pushing you to excel in three distinct disciplines. Regardless of your fitness level, with dedication and preparation, you can successfully complete a triathlon and experience the sense of pride that comes with crossing the finish line.

Frequently Asked Questions

Do I need to be a seasoned athlete to participate in a triathlon?

Absolutely not! Triathlons are for all fitness levels. Many events offer sprint distances ideal for beginners. With the right training and dedication, anyone can do it!

What gear do I need for a triathlon?

At the very least, you’ll need a swimsuit, goggles, a bike, a helmet, and running shoes. As you progress, you can invest in a triathlon wetsuit, aero bars for your bike, and other specialized gear, but it’s not necessary for your first race.

How do I train for a triathlon if I’m stronger in one discipline than the others?

Focus your training more on your weaker disciplines while maintaining your strengths. This balanced approach will help you become a well-rounded triathlete.