Introduction to triathlon training: a beginners guide

Triathlon can be a pretty overwhelming sport at first. Balancing swimming, cycling, running and strength training while having a job and a family/social life. But with proper guidence, anyone can prepare for and succeed in a triathlon. So in this blog I would like to share some tips and tricks with you when you are new to the triathlon lifestyle.

What is triathlon?

Okay, so by now we know that a triathlon consist of swimming, cycling and running. Each race your endurance will be tested, with distances vary depending on the race format. The most common distances are:

Sprint triathlon	750 m swim	20 km bike	5 km run
Olympic triathlon	1.5 km swim	40 km bike	10 km run
Half distance triathlon / Ironman 70.3*	1.9 km swim	90 km bike	21.1 km run
Full distance triathlon / Ironman 140.6*	3.8 km swim	180 km bike	42.2 km run

*The 70.3 en 140.6 after Ironman stands for the distance in miles.

These distances might scare you but with the right preparation and guidance, they’re all achievable!

What are the key aspects of triathlon training?

1. Building a solid baseline of fitness 

   Whether you're starting from scratch or already have experience in endurance sports, it's essential to have a solid foundation of your general fitness. You should be able to comfortably perform cardiovascular training in swimming, cycling, and running. Make sure to build these trainings up gradually to avoid overtraining and/or injuries. An important tip here is: you can't make up for lost time, don’t make the mistake to build up to fast!

2. Discipline and planning

   Training for a triathlon can be challenging, so discipline and planning are an important aspact. Before your training week begins, make sure to schedule your workouts around your work commitments as well as family and social events. This way, you can ensure you're not putting yourself in tight situations. It’s also important to stay flexible, as life can sometimes throw unexpected obstacles your way. Prioritize your recovery just as much as your training, and listen to your body to prevent burnout or injury. Consistency is key, but balance is just as important to avoid overtraining and ensure you stay motivated throughout the process.

3. Focus on your technique

   Technique training is crucial for improving efficiency and preventing injury (yes, again), especially in a sport like triathlon. Focused technique sessions allow you to refine your form, making each movement more effective and less hard on your body. Whether it’s improving your swim stroke, perfecting your cycling posture, or refining your running form, small adjustments can make a significant difference in your performance. It's important to regularly incorporate these sessions into your routine, as good technique reduces fatigue and helps you conserve energy during race day. Technique training may take time, but with the long-term benefits of speed, endurance, and injury prevention are well worth the effort.

4. Strength training

   Incorporating strength training and other exercises into your routine might also be a good idea. Strength training helps build the muscles necessary to support your endurance activities, making you more powerful and reducing again, the risk of injury. Core training is particularly important, as a strong core stabilizes your body during all 3 sports, improving your overall posture and efficiency. Incorporating flexibility exercises, like stretching or yoga, can also improve your range of motion and help with muscle recovery. By including a variety of workouts in your plan, you’ll improve your overall athleticism, reduce the risk of overuse injuries, and ensure that your body stays well-rounded and resilient.

5. Transition training

   One of the unique aspects of triathlon is the transitions between each discipline. For example, switching from swimming to cycling (T1) or cycling to running (T2). Training for transitions helps you minimize downtime and optimize your race performance. Practice quick changes, like removing your wetsuit or getting in and out of your cycling shoes while riding.

Training for a triathlon is an adventure and a lifestyle that requires dedication, discipline, and a

well-rounded approach. Whether you’re training for your first sprint triathlon or dreaming of becoming an Ironman, remember that consistency is key. Focus on each discipline, build your fitness progressively, and take care of your body through proper nutrition, hydration, and recovery.

In the coming weeks, we’ll dive deeper into specific training tips, injury prevention, nutrition and race day preparation, so stay tuned for more!