Beginners Guide to Triathlon - Starting Out

The first step is to assess your current level of fitness and skill.


This is important so that you can focus your training on your weaker disciplines and plan how much training you need to do. Likewise you need to think about your swimming skills - the one discipline which requires technique over fitness. Thinking about your swimming skills will also help you to decide on which event you want to compete in first - i.e. a pool swim triathlon or one with an open water swim.


Next you need to establish a realistic goal, and it is best to find out about local races and pick one, with a realistic distance to aim and train for.


Before selecting your first race look at the course to decide how suitable it is for you. How hilly is it? Is it an open water swim? Are there a large or small number of entrants etc.

Having established what you are aiming for you need to set up a training plan, in calendar format, working back from race day in weeks to the present day.


The general concensus is that training in phases is the optimum approach.

These phases are broadly:

Base training phase - concentrating on endurance training with gradual increments and safe adaptation to each discipline (usually at least 3 months for a beginner)

Build training phase - increasing emphasis on speed and efficiency (usually 1 to 3 months)

Race phase - a period where you will simulate races similar to what you will be doing in the final race (usually 1 to 2 months)

Taper phase - a short period where you will rest and reduce your training level prior to the actual race that you have entered (typically 1 to 2 weeks for a sprint distance event)

You will of course need certain clothes and equipment to allow you to train and compete in triathlon. Future blogs will cover the most important kit you will need.

Example Base Phase Training Plan

The following is an example of a weekly training plan for a beginner, who is in the base phase of their training for a sprint distance triathlon.

You should however design your own training plan depending on your existing fitness level, amount of free time, length of race you are training for etc.

• Monday - session of swimming technique drills


• Tuesday - combination - 15 minute run, 30 minute cycle


• Wednesday - session of swimming technique drills


• Thursday - day off


• Friday - 30 minute run


• Saturday - 60 minute cycle


• Sunday - day off

Tomorrows blog - Beginners Guide to Triathlon - The Individual Disciplines