Would you like to start your first triathlon but don't know where to start? Don't worry, in this guide we'll explain everything you need to know as a triathlon beginner. From training to equipment to nutrition for your first competition. This will make your first triathlon a complete success!
1. What is a triathlon?
A triathlon is an endurance competition that consists of three disciplines: Schwimmen, cycling and running — and all of this in direct succession. Originally from the USA, the first official triathlon was held in California in 1974. Many athletes come to triathlon as career changers from other endurance sports, and former swimmers in particular usually have the easiest time, as swimming has an important technical component. But don't worry, anyone can get started in triathlon and celebrate sporting successes.
The most common distances:
2. Which triathlon distance is the right one for beginners?
If you're new to triathlon, we recommend that you start with the Sprint distance to start. It is perfect for getting to know the processes and enjoying the competition without being overwhelmed. The sporting challenge of this distance is also high, even for ambitious athletes, as the race pace is high here and small details matter. If you already have some experience in endurance sports and are more attracted to longer distances, the Olympic distance a good choice.
Tip: Start with shorter distances, gain experience, increase your resilience and improve yourself if necessary.
3. What do I need for my first triathlon?
As a triathlon beginner, the question of materials can be overwhelming for now, but a few basics are enough to get started. We'll go through the sports here to give you a good overview.
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Swim:
You can of course buy some gadgets for your swimming training, such as a pullbuoy or paddles. However, we see this more as optional tools that improve your training. The absolute must-haves are:
- swimming trunks/swimsuit
- swimming goggles
- swim cap
Biking:
Probably the largest part of the material is required for cycling. We recommend that you first look for a good used racing bike and, if necessary, seek advice from other athletes or coaches before buying.
- bicycle (racing bike, gravel bike or MTB)
- helmet
- water bottles
- cycling glasses
- cycling clothing (pants with padding, jersey)
Run:
- running shoes
- sportswear
- GPS running watch to record activities (can also be used when cycling)
Also nice-to-have:
- triathlon onesie (tri-suit)
- Click pedals with accompanying shoes
Triathlon equipment for beginners: The ultimate checklist for your first competition
4. What should I consider from a health perspective before starting training?
Endurance athletes should have a preventive sports medicine examination carried out regularly, as it forms an important basis for safe and effective training. Such an examination helps to identify health risks at an early stage, to analyze physical performance and to optimize individual training plans. The content of the examination includes a detailed medical history, a physical examination, as well as various diagnostic tests such as the rest and exercise ECG, a lung function test and, if necessary, a lactate measurement. Subsequent advice, which is tailored to personal training goals and the prevention of injuries or health problems, is also particularly valuable. In addition, many public health insurance companies can cover part of the costs of this examination, which makes it even more attractive for endurance athletes.
Sports medicine screening — safety & performance for endurance athletes
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5. How do you train for a triathlon?
A structured training plan is particularly useful as a beginner, as it helps you coordinate the three sports and organize your everyday life. There are also very cheap ready-made plans that offer you a minimum of guidance.
As a triathlon beginner, you should focus on your swimming technique in winter, while in other sports, the scope is gradually increased.
Basically, you can say that a training process should always be planned from unspecific to specific. For example, you start working at your maximum pace in winter and then head towards your race pace in summer/spring.
Example: 12-week training plan for a sprint distance
Week 1—4: Focus on high intensities and technology
Week 5—8: Increasing volumes, initial coupling training
Week 9-10: very race-specific loads, long intervals and, if necessary, training in race nutrition
Week 11-12: Reduce stress and practice changes
6. Nutrition in triathlon training
The right diet supports your training and ensures better recovery. Your vulnerability to infections can also be increased as a result of training, so it is important to give your body the nutrients and calories it needs.
Everyday diet:
- complex carbohydrates
- unsaturated fatty acids
- 1.3-1.9 g protein per kilogram body weight
- enough calories
Before training:
- Small, easy-to-digest meal (e.g. banana, toast with honey)
- It can also be “unhealthy” here
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During training (from 60-90 minutes):
- carbohydrate-rich drinks, gels or bars
After training:
- Focus on carbohydrates + protein
- The time, however, is not decisive for your regeneration, as protein biosynthesis increases for quite a long time after physical activity
7. The first competition: What to expect
Is your race getting closer? Don't panic, you're well prepared and know what's in store for you.
Before the competition
Before the competition, it is important to register early to ensure that everything runs smoothly. The starting documents should be picked up in good time so that there is no hustle and bustle on competition day. A thorough material check is also part of the preparation: tires, glasses, shoes and water bottles should definitely be checked.
On competition day
On competition day itself, it's important to be there early enough — ideally at least two hours before the start. This leaves enough time to prepare in peace and avoid stress. The transition zone should be set up first. It is also recommended to walk the routes to the changing station beforehand. Anyone who has already oriented themselves will find their bike faster even under competition conditions and save valuable seconds. A warm-up then prepares you physiologically and mentally for the start of your first triathlon.
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8. Common mistakes made by beginners — and how to avoid them
Start running too fast after cycling - Hold back in the first third and speed up later.
Change not experienced — simulate training processes.
New gear on race day — Test all your equipment beforehand.
Tip: Be aware that all Have started. Mistakes are part of this and no race is perfect.
15 typical mistakes that (almost) every triathlon beginner makes — and how to avoid them
9th triathlon community & motivation
You don't have to do the training alone. There are lots of ways to connect with others.
Find your community:
A community makes it easier for you to push yourself to your limits in training or still get through with your training after a hard day at work. It's also more fun to train with cool people. If you live in Berlin or the surrounding area, you are welcome to join our free Strava community become. Here we host regular group rides and runs as well as seminars and other community events.
Swimming technology in particular benefits extremely from external feedback, whether from trainers in the club or a personal trainer.
10. What does a triathlon really cost?
Overview: Average entry-level costs
Your first triathlon can also be quite financially demanding. For all costs, there are very extreme ranges that have virtually no upper limits. However, as a beginner, it is completely sufficient to concentrate on a minimum amount of material and, if necessary, also buy second-hand materials.
11. Conclusion & Next Steps
A triathlon is an exciting sporting challenge, but also absolutely feasible for beginners. With the right training, a bit of planning and the right equipment, you can achieve your goal and be rewarded with an unforgettable experience.
Welcome to Enduure
“We founded Enduure to support endurance athletes with scientific training, smart analysis and a strong community. Growing together, achieving top performance and redefining sport — that is our mission.” - Simon & Philip
simon
Simon is a professional triathlon player and starts in the Bundesliga for Team Berlin. He is also a sports scientist and certified sports nutrition consultant.
Philip
Philip is a doctor, DOSB C-trainer in triathlon and starts in triathlon himself as an ambitious amateur at various distances.
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