Beginners Guide to Triathlon - Individual Disciplines

There are a huge variety of books available that will give you detailed guidance on setting up a training plan, and improving your skills in swimming, cycling and running. The books section of our website, provides links to some of the best books available to you.

Swimming

This is the only discipline where technique is actually more important than fitness level. Beginners are strongly recommend to take a swim class at the local leisure centre to improve technique. They are usually fairly cheap and a qualified coach can make a big difference to your performance. It is vital that you learn good technique, and this is achieved through training drills and technique work, rather than just swimming length after length. The optimum swimming style for triathlon is front crawl, and you need to keep your body flat, with your head down and under the water.

Cycling

Cycling is usually the most time consuming section of a race. For example you may spend 15 minutes swimming followed by an hour of cycling. Therefore there is much more scope to reduce your overall race time by improving your cycling fitness, rather than in the swimming section of the race. Therefore you really need to invest time in cycle training, as you also need to come off the bike with enough energy left to complete the run. This is generally considered to be the hardest of the changeovers in the sport.

When training make sure that you stick to the rules of the road for your own safety and where possible avoid the busy roads. Country lanes are safer and also more enjoyable. It is also important to ensure that your bike is set up properly so that it is comfortable and that you are in an aerodynamic position.

Running

The running section is usually the last leg of a triathlon, and when you have drained your legs on the cycle it often feels the toughest. As a result correct pacing over the whole event is very important. When training, wear good running shoes, comfortable clothes and don't worry about walking some parts if you are new to running. Also be safe - avoid isolated dark areas and don't run with headphones. You need to build a solid base of running endurance, steadily increasing the time you train each week. You can mix in other training styles such as hill runs, interval training etc as you become more experienced and enter the build phase of your training.

Race Day

When it comes to race day, it is important that you arrive early, and if possible have a look around the course the day before. This will enable you to familiarise yourself with the route and look out for any hazards.

You also need to check out the transition areas, where are the entrances and exits, where will you have to place you kit etc.

You will need to register at the race, and you will then usually be given your race number which you will need to wear during the race. You will also be advised on any late course changes and given a safety briefing as well as checks on your cycle helment etc. Also use the last bit of time before the race to make sure your bike is set up in the best gear to get going and to have a gentle warm up.

The most difficult step in becoming a triathlete is having the confidence to get to the starting line for the first time. So feel the acheivement already. Once the race has started you will soon be bitten by the triathlon bug!

Want To Compete For Your Country?

Perhaps a step too far for a beginners guide, however bear in mind that there are two categories of triathletes under BTA rules - elite professionals and age group non professionals (in 5 year bands). The triathlon world champiohships give all triathletes a chance to enter and Great Britain can enter 18 men and 18 women in each age group, that's around 300 competitors in total representing Great Britain. This means there is a real opporunity and incentive for triathletes of all ages to compete at an international level.

Don't rule it out!