The Complete Beginner’s Guide on How to Train For Your First Triathlon
This article originally appeared on Triathlete
Getting started with training for your first triathlon can be overwhelming. After all, you've got not one, but three sports to train for: swim, bike, and run. That means picking a race, figuring out what workouts you'll need to do, getting the gear, and eating like an athlete (in news that shocks no one, training for three sports makes you kind of hungry).
But as thousands of successful triathletes before you have discovered – it's not that scary to train for your first triathlon. In fact, it's really fun! As part of our My First Triathlon series, we've put together everything you need to know about beginner triathlon training and racing--from gear essentials and nutrition basics to mental prep and tips for hiring a coach--to help you have a successful first triathlon.
Follow these guidelines, and we promise your first won't be your last. Welcome, new triathlete! We're excited to have you join our ranks.
Can I do a triathlon?
Triathlon is for everyone. Every single person who does this sport today was once a beginner triathlete, just like you. Some triathletes start when they're kids, and some don't take up the sport until their late 50s and beyond. Some come as 5K runners looking for a new challenge, and others arrive via goals of getting stronger or taking charge of their health after a medical crisis. Some people see the Ironman World Championship on TV or go to cheer on a friend at a race and wonder: Could I do that?
The answer: Yes. You can do a triathlon! Triathlon is for everybody and every body. Triathletes come in every shape, size, age, and ability, so if you're wondering if you belong in this sport, trust us – you do.
How far is a triathlon?
Just like running has a variety of race distances – from the 100-meter dash to the marathon and ultramarathon – triathlon offers a full portfolio of races to choose from.
The shortest triathlon distance is the super sprint – a non-standardized distance that usually involves roughly a 500-meter swim, six-mile bike, and one-mile run. The longest triathlon distance is an ultra triathlon, which is anything over a 2.4-mile swim, 112-mile bike, and 26.2 mile run. Ultra distances are also "non-standardized," meaning there's a lot of wiggle room when it comes to setting distances for the swim, bike, and run.
Most triathlon races opt for a standard distance format, which means the swim, bike, and run are always the same distance as other races in that format. There are four standard distances:
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