How to Train for a Triathlon, According to Experts

Six triathlon training tips for beginners from dieticians, coaches, and Elite age-group triathletes.

If you’ve been on social media lately, you’ve likely noticed more people than ever training for their first triathlon and documenting the process. It’s great to see more people getting involved and helps others discover the sport!

However, often, people with no background in running, cycling, or swimming run, pedal, and dive head-first into the sport, not knowing what to expect and not knowing what they've gotten themselves in for…

Phrases like “negative splits,” “bonking,” and “brick workouts” might as well be a different language. It’s easy to become overwhelmed at first.

So, I spoke to dietitians and nutritionists, elite age group triathletes, and coaches to help get you started with your triathlon journey. This article contains tips on how to get started, how to fuel your body for training, and how to have a successful first triathlon.

How to train for a triathlon for beginners – 6 tips 

Below, you will find six tips on getting started, from choosing the right gear to fuelling your body and sticking to a training program.

1. Try before you buy

“Lots of people do their first triathlon on a borrowed bike and/or borrowed wetsuit... try the sport before investing a lot of money,” says John Mercer, a kinesiology and nutrition sciences professor at the University of Nevada, Las Vegas. 

Triathlon can be very expensive. You’re not just picking up one sport – you’re starting three.

If you go for the latest tech, running can set you back a few hundred pounds… there are high-tech running shoes, the latest kit, and a smartwatch to record your activity and gain street cred on Strava (arguably the most essential piece of kit after a quality pair of running shoes)

Cycling is the most expensive of the three disciplines. For a decent road bike, you’re looking at a minimum of £650. 

Then there’s cycling cleats, kit, pumps, inner tubes, socks, a bike computer, the list goes on… cycling is a very expensive sport.

So when you’re just starting and clipping into your pedals for the first time (you’ll have to build up to this!), consider borrowing or renting a bike for a day to see if you like it before impulse spending your mortgage on two wheels.

Swimming is the least expensive of the three disciplines, but arguably the most time-consuming.

2. Start simple – don’t overcomplicate it 

“Info overload when getting started in triathlon is common. Gear, data, race choice, nutrition, training methodology, resources, and the most obvious – managing the psychology of wondering if you can do what you said you wanted to do can be a lot to process,” says Raeleigh Harris, Master Endurance Coach at Humango and Elite level age group triathlete.

Harris says that getting started in triathlon doesn’t have to be a stressful experience. By focusing on the most important aspects, you can have a successful start in triathlon and have a good time doing it. She suggests starting simple.

“Before you get caught up in the gear conversations and start worrying about what bike is best and what wetsuit will be most buoyant (and on it goes), focus on your training. Without the training – nothing else matters. If you don’t have the base to build on to optimise your fitness for race day, what bike you are riding or whether you are wearing a tank or sleeved wetsuit is irrelevant. 

I suggest taking action based on the following four training concepts if you are just getting started in triathlon. Establish a base. Start small. Train by feel and fuel your workouts.”

3. Fuel your body during training

If you’re transitioning from running or swimming, this one can be quite a shock.

During triathlon, you must eat and drink to fuel your body during training.

Before I started cycling, I was a runner. At most, I would take a few gels on a long run and water only on the hottest of days. I was likely under fuelled, but that approach was a lot more punishing when I started cycling.

Cycling upwards of 2-3 hours requires carbohydrates to fuel the body. Without it, you’ll hit a wall – commonly called a bonk in the running world. 

Harris says, “A common misconception is that less is best when it comes to fueling for triathlon. This is not the case. If you don’t support your training with appropriate fuel and hydration, you risk low performance during your training sessions, poor recovery, and metabolic deficiencies in the long term. This is NOT the state of a successful triathlete. A successful triathlete has an efficient metabolism that can access both blood and liver glycogen and fat stores for energy during BOTH training and in life!

These are general guidelines, but take into consideration how you show up for your training session. Sometimes, if you have neglected to eat or haven’t hydrated throughout the day, even a short, low-intensity session may call for a little fueling and hydration.”

Harris provides some useful guidelines for fueling below. Follow these guidelines for a basic guide to triathlon nutrition.

Furthermore, Alex Larson, a registered dietitian at Alex Larson Nutrition, emphasises the importance of carbohydrates. She says, “Carbohydrates are quick fuel that we need when working out. Carbohydrates help with blood sugar regulation, and provide glucose, which is energy for the brain and body during exercise, as well as many other areas. If we are deficient in our carbohydrate intake, our body learns to take energy from fat and muscle. This means if we are not taking in enough, we will actually see a loss in muscle.”

Following Harris’ guidelines above, if you’re 70 kg and riding for over 1 hour, you would need approximately 70g of carbohydrates per hour.

BAR50 contains 50g of carbohydrates for quick-release energy. It’s high in electrolytes and easy to digest to help you meet the fueling needs of your training. GEL30 has 30g of carbohydrates, is gentle on the stomach, and comes in a variety of flavours. In total, that’s 70g of carbohydrates, but you can achieve this in any way you’d like.

4. Little habits make big moves

“Little habits add up. How much are you drinking? What foods are you eating, and how do they make you feel? What snacks are you eating? How much sleep are you getting? All of these areas are key,” says Larson.

There’s a lot more to it than run, bike, swim. You need to take care of your body to reduce injury risk and to maintain and improve performance. Little habits compound and allow you to make those big moves. Your training may suffer when one of these habits is out of whack.

5. Follow a well-structured program

This is easier said than done, but to get the most out of triathlon, you should follow a training program and do your best not to get injured, says Mercer. 

The best chance of having a successful first triathlon starts with getting to the start line with no injuries.

Find a training plan created by a credentialed coach for the best chances of success. Hiring a coach also reduces the mental fatigue of being your own coach (which can be exhausting).

6. Start small and focus on consistency

“Consistency is the number 1 priority when training for a triathlon. For example, if you are currently training or are active 3 hours a week, add an hour to next week with 2 x 30-minute sessions. Sustain that for a week or two, then add another. 

Ramping up too quickly can put you in a fatigued state, set you up for an injury, or even worse, put your work-life balance out so much that you ultimately quit because it is not sustainable.

Spread your training time across all four disciplines: swim, bike, run, and body care. A basic guideline for this is 30% run, 40% bike, 20% swim, and 10% body care. Body care should include core work, rolling, stretching, yoga, etc. By establishing sound self-care habits early, you are much more likely to stick with this program when your training truly demands it,” says Harris. 

On the day tips for your first triathlon 

Now that we’ve talked about what to do in training, let’s talk about race day. Here are a few bonus tips to help you have a successful first triathlon.

1. Have a plan for each transition 

“Have a plan for each transition. Know ahead of time what gear you will use for each segment of the race. It can also help to practise different parts of the route ahead of time. This will help you become familiar with the course,” says Mercer.

If this is not possible, study a course map, pictures from previous races, and any other useful information to ensure successful transitions out of the water, onto the bike, and into your running shoes.

2.  Don’t wait until you feel hungry to eat

“You should not rely just on feeling hungry to know when to eat. You want to make sure you are fuelling yourself often. You should eat before you're hungry and drink before you're thirsty, especially on race day. This means you will need to plan ahead before and after workouts to make sure you are fueling well,” says Larson. 

If you’re waiting until you feel hungry, chances are, it’s already too late, and your body does not have enough carbohydrates and energy to fuel your performance.

Eat and drink little and often, and follow the fueling advice provided by Harris earlier in this article. For further guidance, use the Styrkr fuel tool for more personalised nutrition recommendations. 

Key takeaways

• Start simple and try the three disciplines before buying equipment
• Fuel your body correctly for training 
• Little habits add up and make a big impact on your training (sleep, nutrition, recovery, etc.)
• Follow a training program for the best results
• Consistency is the most important factor in your training

Starting triathlon can be overwhelming. But this article has provided you with tips to make the transition a little bit easier. Don’t forget to fuel your training for the best results, and check out our training and nutrition hub for more training and nutrition advice.