15 typical mistakes

Are you on your way to your first triathlon? In this guide, we'll show you the 15 most common mistakes made by beginners in triathlon — based on experiences, observations and the typical misadventures that almost everyone makes.

‍

1. Without a training plan, just go for it

Many triathlon beginners train “by feeling” — with too much intensity or chaotic sessions. Many people tend to neglect swimming, for example, as the organizational effort is quite high and it can sometimes be tough as a beginner.

It is also important to manage the load (extent and intensity) sensibly and build it up over the long term in order to prevent injuries and illness.

✅ Solution: Get one Beginner training plan (e.g. for sprint distance) or work with a coach.

‍

2. Swim a lot at a time

Many triathlon beginners jump into the water and swim long distances straight away. This usually stagnates quickly, as the technology suffers as a result of the long journey. Consistent technique training has the best cost-benefit ratio in swimming. The advantage here is that the sessions don't have to be very long and exhausting to swim well in competition.

✅ Solution: Integrate consistently Technique exercises in every swimming session, e.g. sliding exercises, leg strokes, pullbuoy swimming moves.

‍

{{cta}}

‍

3. Swimming only trained in the pool

The competition usually takes place in open water — there you can see (and feel!) Everything is different. We therefore recommend that you regularly train in open water before your race in order to lose your fear of it and to practice vision.

✅ Solution: Work out regularly in open water, get used to cold weather, orientation and (if possible) group start.

‍

4th transition zone is not practiced

Many underestimate the complexity of the changes — for example, putting on a helmet, changing shoes, turning the start number. This leads to mistakes during competition because the movement sequences have not been practiced.

These are usually not super bad, but they take time that you have worked hard.

✅ Solution: Mach Alternate training at home or in the park — Stop time and memorize processes.

‍

5. Inappropriate clothing & chafing (chafing)

Cotton and non-specific sportswear are a bad idea in triathlon — they soak up and cause friction. You also need to change clothes after swimming. Putting on clothes when wet can be difficult and make you nervous during the race.

✅ Solution: Invest in a triathlon jumpsuit (trisuit) or at least breathable functional clothing. If necessary, use Vaseline on body parts that are prone to chafing.

‍

{{logos}}

‍

6. Wrong sitting position on the bike

If the wheel is not adjusted correctly, you risk pain or loss of performance. This already plays a role during training. A well-adjusted racing bike should not cause numb hands or back pain.

✅ Solution: Leave your bike professionally in one Bikefitting Adjust or watch YouTube guides — saddle height, handlebars and click pedals make a huge difference.

‍

7. Try out new equipment directly in competition

New shoes or clothes on competition day? Definitely a bad idea. Try out your equipment in the weeks before the competition to avoid blisters or other breakdowns.

✅ Solution: Test everything beforehand! New running shoes, gels, jerseys — use at least 1-2 times during training.

‍

8. Nutrition & Drinking not practiced

Many people eat or drink too little — or the wrong food — and end up in the toilet with stomach problems.

✅ Solution: Train your diet with gels, bars, iso — and pay attention to correct distances before and during the race.

‍

{{testimonial}}

‍

9. Arrive too late or are under stress

A late check-in, a traffic jam or a forgotten start number — that kills your concentration. You're probably already excited on competition day. Try to plan your day so that you have a decent time buffer to start stress-free.

✅ Solution: Create a packing list the night before. Arrive early, calmly prepare the transition zone.

‍

10. Wrong self-assessment in the starting group

Anyone who fits into the wrong starting wave (e.g. too fast) annoys other starters and runs the risk of falling behind the group or moving too quickly.

✅ Solution: Evaluate realistically, prefer to classify defensively. A relaxed start to your first triathlon is helpful in order to have a positive experience.

‍

11. No pacing — started too quickly

Many beginners use too much gas while running and break in later. That's because your sense of speed is disturbed after cycling. As a result, running usually feels much slower than it is.

✅ Solution: Know yours Competition pace And you'd better start a bit slower — the race is long enough.

‍

12. Transition zone not saved in the head

“Where is my bike? “is a common thought in crowded transition zones. This can lead to panic or hustle and bustle and completely upset you.

✅ Solution: Memorize landmarks one — for example, a tree, banner, or ground marker near you and go down the path several times beforehand.

‍

13. Poor preparation for the weather

Heat, rain, wind — many come unprepared.

✅ Solution: Check weather report 2 days before. Pack a change of clothes & sunscreen.

‍

{{expiration}}

‍

14. Expectations set too high

“I want to finish under 1:30! “— sounds good, but often leads to frustration. Your first triathlon has a lot of variables that you don't know yet.

✅ Solution: Sit down realistic goals: Have fun, arrive, gain experience. The high goals can be set in the following races.

‍

Conclusion: Mistakes are okay — preparation is better

Every triathlete has started out. And yes — mistakes made too. With this guide and a bit of preparation, you can easily avoid many of them. Your first finish is already waiting!