If you are thinking about doing your first triathlon this spring or summer it’s time for you to at least get started planning for your race. Depending on where you are in your fitness journey figure on training 8 to 12 weeks for a sprint distance race. Let’s talk about what you’re going to need to pull this off.
You Need A Race
Let’s make this easy on everyone: me, you, your significant other, the EMTs, your beleaguered race director. For your first triathlon, pick a race that’s short: sprint or mini-sprint. Local, so you don’t have to travel overnight. You want the swim to be in a pool. You want a race that’s been around a few years so gathering information about it is easy.
Ideally, you want to be able to check out the swim, bike, and run courses in advance, and find race reports online. You especially want to find local triathletes that have done the race in previous years. The more you know about this first race the better your race day will go. Check out my post on picking your first triathlon.
Some Gear
Let’s go minimalist here. After all, triathlon may not turn out to be your thing. This is a test drive, not an epic cross-country journey. You need a bike, a helmet, tri-shorts or a swimsuit, swim goggles and running shoes. The one tri-specific garment I would recommend is a pair of tri-shorts. They are designed to let you swim, bike, and run all in the same garment. This is very handy in a sprint. You need to have all of your gear together and tested four to six weeks before the race. That way there’s time to replace something if it’s the wrong size or just not working out.
The bike is the biggest piece of the gear puzzle. You may be able to use a bike you already have whether it is a road bike, mountain bike or hybrid. Look at the bike course online, drive it, and if possible ride it before race day. Then you will know if your bike will be good enough to get you from T1 to T2. If you don’t have a bike, talk to your local triathletes and road cyclists. They can help you find a good used bike. Bike fit is important. Make sure someone helps you get on the right size bike. Talk to your local bike shop (LBS) about a bike fit.
A Training Plan
You have a full spectrum of options from hiring a triathlon coach to training yourself using a plan you found online or in a book. Typically it takes at least two workouts in each discipline per week to be able to finish a triathlon. You should also practice your transitions and do a few bike-run brick workouts before race day. Seriously consider working with a swim coach. The swim is usually the toughest leg for beginners. Again, if possible sign up for a race that has the swim in a pool. You can tackle open water later after you gain more experience. See the links below for some sample training plans and books.
Open Water Swimming Prep
Since some of you are bound to ignore my advice and pick a triathlon with an open water swim let’s talk about making the leap to open water. Get an honest assessment of your swim skills. Put in some pool time. Maybe get lessons or find your local master’s swim class. Transitioning to open water, safety first! Start in shallow water and swim parallel to the shore. Don’t go alone. Preferably bring a friend, a friend with a kayak and a swim buoy. One good pre-open water swim drill is to bob up and down getting your head completely underwater each time to acclimate to the cold water.
Practice sighting, turning around buoys and, if you can get a few friends to join you, get used to swimmer-to-swimmer contact. Recruiting one of your friendly neighborhood triathletes, triathlon coaches, or swim coaches to help out would be a stellar idea. Even if you are an accomplished swimmer open water is a very different animal. Get some support and prepare thoroughly before you race in open water.
A Little Help from Your Friends
The more triathletes you meet, talk to, and train with before your first race, the better your race day will be. Check online and on social media for a local triathlon group. Approaching veteran triathletes can be intimidating. Generally, they are a generous breed and love to get more people into the sport.
Safety Awareness
There is a certain amount of risk in all sports, and all three triathlon disciples have the potential for injury. Getting out on the roads for bike workouts will probably be the most hazardous part of your training particularly if you aren’t an experienced cyclist. There are ways to reduce your risk during bike training. If possible go with a group of triathletes or roadies. You may be able to find a training partner at or near your level. If so, you get a safety factor and an accountability partner.
Ask around about local bike routes. Again talk to the folks at your local bike shop. You want roads with less traffic, where drivers are used to seeing bikes. Take your cell phone with you. Invest in some high visibility clothing and flashing lights. Let someone know where you are riding and when you plan to be back. There are also tracking apps you can use in case something goes wrong on a ride. Check them out. Be aware of the weather and skip the ride if things look dicey. You may want to invest in a bike trainer to use during bad weather.
Reasonable Expectations
Repeat after me, I (state your name) do solemnly swear that my primary goal and focus for this first race is to complete the course. I will not worry about time, where I place in my age group, or whether I have to walk some of the run course. Smile as you cross that finish line. And as always stumble onward!
Helpful Links
American Triathlon Calendar (Trifind)
15 Must-Haves: Essential Beginner Tri Gear (Triathlete)
13 Week Sprint Training Plan (Beginner Triathlete)
18 Triathlon Swimming Tips and Sessions for Beginners (220 Triathlon)
Beginner Triathlete Books
Your First Triathlon by Joe Friel
Triathlon for the Every Woman by Meredith Atwood
Triathlon Swimming Foundations by “Triathlon” Taren Gesell
Triathlon For Beginners by Dan Golding
(Please note that the above links are affiliate links and sales made through them will reward me a small commission – at no extra cost for you.)
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