Triathlon Preparation: First Race Guide

Sprint triathlons take most beginners 1-2 hours to complete and require 8-12 weeks of training. Olympic distance (1.5km swim, 40km bike, 10km run) takes 2-3.5 hours and needs 12-16 weeks. Half Ironman and Ironman distances require 6-12 months of dedicated training. Register 12-16 weeks before the race to give yourself adequate preparation time. Most sprint triathlons cost 50-100 USD to enter. Look for beginner-friendly races with pool swims (instead of open water) for your first event.

Most first-time triathletes are strongest in one or two disciplines and weak in the third. Swimming is the most common weakness because it requires the most technical skill. Cycling has the steepest equipment investment. Running is the most familiar for most people. Allocate 40-50% of your training time to your weakest discipline, 30% to your second weakest, and 20-30% to your strongest. If you cannot swim 200 meters continuously, start with swim lessons 8-12 weeks before beginning triathlon-specific training.

You do not need a triathlon-specific bike for your first race. A road bike, hybrid bike, or even a well-maintained mountain bike works. If buying used, budget 300-600 USD for a decent road bike on Facebook Marketplace or Craigslist. Essential: bike must fit you (a bike shop can do a basic fit for 50-100 USD), tires must hold air, brakes must work, and gears must shift smoothly. A bike tune-up costs 50-100 USD. Do not ride a bike you have not tested on a training ride.

Basic swim goggles (10-25 USD) should fit snugly without leaking. Try them on before buying. If your race is in open water, you will likely need a wetsuit (improves buoyancy and warmth). Rental wetsuits cost 40-80 USD for race weekend. Practice in open water at least 3-4 times before race day because pool swimming and open-water swimming feel very different (no lane lines, limited visibility, waves, other swimmers). If your race is a pool swim, practice flip turns or open turns at the wall.

Transition is the change between disciplines. You need: a small towel to stand on, running shoes (with elastic laces for quick changes, 8-12 USD), a bike helmet (required, 40-80 USD for a basic road helmet), sunglasses, a race belt for your bib number (10 USD, lets you clip the number on without pins), and your nutrition (energy gels, water bottle for the bike). Practice setting up your transition area at home and rehearsing the sequence: swim to bike (T1) and bike to run (T2).

Sample week: Monday (swim 20-30 min), Tuesday (run 20-30 min), Wednesday (bike 30-45 min), Thursday (swim 20-30 min), Friday (rest), Saturday (bike 45-60 min), Sunday (run 30 min). Total training: 4-6 hours per week. Focus on technique in the swim (take a lesson or watch instructional videos for freestyle breathing and body rotation), easy spinning on the bike (cadence of 80-90 RPM), and conversational pace for runs. Every session should feel moderate, not exhausting.

Increase total weekly training to 5-8 hours. Introduce brick workouts once per week: ride your bike for 30-45 minutes, then immediately run for 15-20 minutes. The bike-to-run transition feels strange because your legs are heavy and wobbly from cycling (this is called jelly legs). It improves significantly with practice. By week 8, you should be able to swim 750m continuously, bike 20km comfortably, and run 5km without stopping.

Week 9-10: do a full race simulation at a comfortable pace (swim the race distance, bike the distance, run the distance with transitions). This rehearsal identifies any equipment or nutrition problems. Weeks 11-12: reduce training volume by 30-40% while maintaining intensity to arrive at race day rested and sharp. Practice your transitions 3-5 times until the sequence is automatic. Know the exact order: swim exit, remove wetsuit (if applicable), put on helmet, bike out, bike in, helmet off, shoes on, run out.

Arrive early to register (if not done the day before), get your body marked (race number written on arms and legs), set up your transition area, and do a short warm-up swim of 5-10 minutes. Lay out your transition gear in the exact order you will use it. Helmet goes on the handlebars with the strap open. Shoes go on the towel with socks tucked inside. Nutrition and sunglasses within easy reach. Take a mental photo of where your bike is racked relative to landmarks so you can find it quickly.

The swim is where most beginners panic. Start at the back or side of your wave to avoid contact with other swimmers. Swim at a pace where you can breathe comfortably. Breaststroke is fine if freestyle is too difficult in open water. On the bike, ride at a steady effort (you should be able to speak short sentences). Save your legs for the run. In the run, start at a pace you know you can maintain for the full distance. Speed up in the last kilometer if you have energy. Your only goal for your first triathlon is to finish and enjoy it.

Sprint triathlon nutrition: drink water during the swim-to-bike transition, take one gel or a sports drink on the bike (sip every 10-15 minutes), and drink water at the run aid station. For Olympic distance: consume 30-60 grams of carbohydrates per hour on the bike (1-2 gels plus sports drink) and take water at every run aid station. Never try new nutrition on race day. Practice your exact nutrition plan during training rides and runs. Stomach problems during the run are almost always caused by overconsuming on the bike or using untested products. This guide is informational only, not medical advice.