Are you looking for a new and interesting way to boost your fitness? If so, have you ever considered taking part in a triathlon?
Triathlons have an unfair reputation, as many people think they’re reserved for lycra-clad athletes with 1% body fat. But the truth is, triathlons can encourage anyone to get in shape, challenge themselves, have fun, and maybe even extend their social circle.
With that said, completing a triathlon is no simple feat. There are three different sports – swimming, cycling, and running – to navigate in one race, which can be daunting if you’re a newbie. So, below, we’ve put together some information and tips to help you on your way…
What is a triathlon?
A triathlon is a race that combines swimming, cycling, and running one after another and typically in that order (though there are variations, which we’ll cover later).
In the UK, thousands of people take part in hundreds of triathlon events each year – and it doesn’t matter whether you’re already a keen sportsman or a complete novice, there’s a race out there for almost everyone.
These range from super sprint races (which can be completed in under an hour) all the way up to the notorious Ironman distance, which typically takes around 12 hours.
Below, we’ve pulled together a table showing the distances involved in the most common types of triathlon races…
Swim | Cycle | Run | |
Super sprint | 0.4/0.5km | 10km | 2.5km |
Sprint triathlon | 750m | 20km | 5km |
Standard / Olympic distance | 1.5km | 40km | 10km |
70.3 / Half-Ironman distance | 1.9km | 90km | 21.9km |
Ironman | 3.9km | 180km | 42km |
What are the benefits of becoming a triathlete?
We all know the benefits of making physical activity part of our routine. It can help us to lose weight, improve our mental wellbeing, give us more energy, and lower our risk of developing various diseases. But triathlon has some unique advantages that many other sports don’t.
The main benefit of training for and competing in triathlons is the simple fact that they feature three sports rolled into one.
While this might seem intimidating at first, training in multiple disciplines (also known as cross-training) can help us to strengthen different parts of our body, stay engaged, and prevent burnout.
Triathlon training can also be a lot more flexible than, say, marathon training. If it’s raining cats and dogs, triathletes who’ve got a running or cycling session scheduled can simply head to the pool. Runners, however, might have to postpone for another day. So it can be easier for triathletes to fit their training around their schedule and hit their goals.
Another reason to consider triathlon training over simply running is that, depending on your training plan and what distances you’re competing in, it can be easier on your joints and, therefore, reduce your risk of injury. This is because cycling and swimming are both considered low-impact sports, while running is high-impact.
Plus, during triathlon, muscles used in one discipline might be given a rest while you’re training in another.
And finally, by becoming a triathlete, you’ll be joining a sociable and supportive community. Training groups and camps, as well as the races themselves, are excellent ways to meet new, like-minded people.
In fact, David Nicholson, who became a competitive triathlete in later life, told us earlier this year that the social aspect of the sport is one of the reasons why he loves it so much. He said, “every race is like a festival”. You can read about some of the other benefits in our interview with David below.
How fit do I need to be to train for a triathlon?
Before choosing your race and getting stuck into a training plan, it’s worth taking some time to determine your fitness/skill level and ask yourself: am I comfortable with each of the three disciplines involved?
It’s important to be honest about your answer. This is not to dissuade you from taking part (because, as we’ve said, people of all abilities can take part in triathlons) but, instead, can help you have a safe and stress-free start to your triathlon journey.
For example, if you aren’t a comfortable swimmer (or you haven’t done any swimming at all), then it’s best to sign up for some adult swimming lessons before diving into a training plan.
Or, if you haven’t done much bike riding on the road before (inevitably, you’ll spend a lot of time on the road during your training), then it’s worth familiarising yourself with how to do this safely – perhaps by asking a friend who rides on the road a lot to take you out with them.
You can also ask yourself the question: what distances am I already comfortable with swimming/cycling/running? The answer to this question may give you clues as to whether you’d like to focus on just one or two sports before taking on all three. For example, perhaps you’d like to build up your running stamina by following a couch to 5km training plan.
That said, try not to fixate too much on mileage, as there aren’t set distances that need to be completed before starting a triathlon training plan. Plus, many training plans are aimed at complete beginners – for example, this one from Shape – so you should be able to find one that suits you.
Remember, it’s not about how fast or far you can go at this point – it’s about what makes you feel comfortable. So once you feel happy taking part in all three sports, you’re ready to choose your race.
Things to consider when choosing your first race
You might think it’s silly to sign up for a race before you start your training plan. But what many competitors find is that without something to train towards, their motivation can soon wane. So once you feel comfortable that you can begin a training plan, why not start searching for your first race?
There’s plenty to consider when choosing what race to compete in first, but don’t fret. The UK has a great selection of events, so you should be able to find the right one for you. Here are a few things to consider when making your choice…
Race distance
A key thing to think about when choosing your first race is distance. Ask any coach or seasoned triathlon competitor what distance you should start with, and the odds are they’ll give you the same answer: the shortest one!
No matter what your existing skill or fitness level is, choosing a short distance can give you a taste of what a triathlon event is all about, without pushing you too far. Plus, it can get you used to elements of triathlon events that aren’t so present in the training stages – such as transitions and swimming in a crowd.
Running a shorter race can also mean getting a race under your belt more quickly (beginners will be able to train for short distances in 8-20 weeks, depending on their level of fitness) – which can help to motivate you to take the next step of your triathlon journey.
As we’ve said, the two shortest triathlon distances are a super-sprint (which might take beginners around an hour to complete) and a sprint (which may take two hours to complete).
However, British Triathlon also runs GO TRI events. These are aimed at beginners to help give them their first taste of a triathlon race – and many feature shorter distances than super-sprints and sprints.
And if you don’t want to pay to take part (more on this later), or you’re a little nervous about your first event, then you can always consider organising your own DIY triathlon, before signing up for a race.
Head over to the GO TRI website to find out more about creating a DIY triathlon and to find events near you.
What the terrain and water conditions will be like
No two triathlon races are built the same, and this isn’t only true when it comes to distance, but also things like terrain and water conditions.
For example, some races can feature hilly running courses that wind their way along uneven trail paths, while others might involve running along smooth, flat paths. Or one race might require you to swim in choppy sea water, while another takes place in an indoor pool.
You can also pick a race that plays to your strengths. For example, if you’re a confident runner but struggle with swimming and cycling, you might want to find a race that compliments this – say, one with a short swim or a cycle that’s not too hilly.
Before committing to a race, it’s worth spending some time looking over the details of each event – and maybe even reading some reviews from past competitors on websites like Tripadvisor.
Time of year
Traditionally a summer sport, the triathlon season runs from March to October here in the UK. But we’d recommend booking your first triathlon sometime in the warmer months (June-August) for maximum enjoyment – especially if you’re someone who’s susceptible to the cold.
Avoiding the start of the triathlon season means that you won’t be doing most of your training in the winter months. And by not waiting until the very end of the season to compete in your first event, you might have time for another one later on if you get the triathlon bug!
Whether to swap a traditional race for an alternative
If a traditional triathlon isn’t for you, there are plenty of other types of races out there.
For example, a duathlon (which just involves running and cycling), an aquathlon (which just involves swimming and running), and specialist triathlons such as women-only and disability-friendly events.
How much you’re willing to spend
A race can cost anywhere from £10 to well into the hundreds, but beginner races will certainly be on the lower end of the scale.
You’ll also need to factor in the price of a one-day membership to British Triathlon (the governing body for triathlons here in the UK) – which costs £4-6 for those aged 20+.
Check out what events are near you using the search engine below from British Triathlon.
How do I train for my first triathlon?
Whether you’re training for your first triathlon or are a seasoned competitor looking to achieve a new personal best, having a well-structured training plan is the key to unlocking your potential, staying injury free, and, most importantly, enjoying your experience.
Below, we look at some of the best options for creating and sticking to triathlon training, no matter what your circumstances…
Free online training plans
Right now, training for a triathlon has never been easier. There are hundreds of great training plans that you can download for free online – many of which are aimed at beginners.
Provided they’re from a reputable source like the ones we list below, training plans will typically be designed by a seasoned triathlete or coach. This means they’ll be structured to maximise your progress while reducing your risk of injury or burnout.
Plus, by following a free training plan, you won’t have to waste energy thinking about what workout to do that day. Instead, you can just check your plan and get going.
This training plan from Macmillan comes highly recommended, as well as this 10-week plan from Women’s Health and this beginner’s 8-week sprint training plan from Triathlete.
Each plan features ‘brick sessions’, which pair two disciplines together on one day of training. These are important as they can help to smooth the transition from one leg of the race to another.
While these plans are good examples, it’s worth having a look around to find a training plan that suits your specific needs.
Triathlon coach hire
Another popular training solution for triathletes is to hire a triathlon coach.
There are many benefits of taking this approach, including increased accountability (you’re much less likely to skip a workout if you’re reporting back to someone at the end of the week) and better flexibility – as your coach can tailor a training plan to fit around your schedule.
Training with a triathlon coach may also give you confidence and peace of mind going into race day because you can rest assured that you’ve done all you can to prepare. A good coach will also have tips and tricks up their sleeve that you might not be able to find on the internet.
Plus, while an online training plan will tell you what session to do and when, it doesn’t usually give you advice about how to maximise your progress while you’re not training.
For example, a coach can help you plan your meals, hydration, stretch sessions, and rest so that, come training day, you’re in the best shape possible.
However, the big downside of hiring a triathlon coach is that they can be quite expensive. 220 Triathlon estimates that you can expect to pay a minimum of £35 for a single, tailored training plan with no follow-up contact – and well into the hundreds of pounds a month for unlimited 1-2-1 contact.
With this in mind, it might be worth waiting until after your first race to invest in a coach – when you’re sure triathlons are something you’d like to pursue long-term.
Triathlon clubs
Another thing to consider if you’re thinking about how best to train for your first triathlon is whether or not you’d like to join a club.
There are triathlon clubs all over the UK that run regular training sessions in all three disciplines throughout the week, and have members ranging from complete newbies to Ironman veterans.
While this isn’t a substitute for following an online training plan or investing in a coach, joining a triathlon club can still help to bolster your training experience.
For example, joining a club will give you the opportunity to absorb knowledge from some of the more-experienced triathletes in the group, which might be especially handy if you don’t have a coach.
But perhaps more importantly, being part of a club will turn your triathlon training experience from a solo endeavour into a group one – helping you to stay motivated and giving you the chance to meet like-minded people.
Plus, being part of a group for road cycling and open-water swimming sessions (which you’ll need to do if your race takes place in a natural body of water) is important for safety. Open swimming, especially, shouldn’t be undertaken without a partner.
Joining a triathlon club is also a good option for those wanting to take part in the triathlon disciplines, without competing in races.
What kit do I need for my first triathlon?
Between race fees and buying clothing and equipment for three different sports, triathlons can become a pretty expensive hobby if you want to go all in.
However, if you’re simply looking to get a taste of the sport and complete your first race, then it doesn’t have to be too hard on your wallet.
Below, we talk about all the essential clothing and equipment you’ll need for training and competing at a beginner level…
Suitable clothing
When it comes to triathlons, clothing is an often discussed topic where, frankly, there are no wrong answers – it’s all about what you feel most comfortable in!
Many triathletes, including the professionals, choose to wear a tri-suit while competing. A tri suit (pictured above) is a specifically designed, onesie-type item of clothing that’s suited for all three of the disciplines.
For example, it’s got a padded crotch to make sure that you’re comfortable on the bike, but it’s also light and quick-drying so that it works just as well in the water as it does when you’re running.
Wearing a tri-suit means that you won’t have to do much in the way of changing during your transitions. For example, when you’re going from swimming to running, you’ll just need to take off your goggles, cap, and wetsuit, before putting your socks and trainers on.
And while there are some very expensive, high-tech tri-suits out there, there are also some relatively cheap ones on offer – for example, at Decathlon. So it’s worth considering, even for your first triathlon experience.
However, if you’ve already got separate clothing for each of the disciplines (for example, a running outfit for the cycle and run, and a swimsuit for the swim) then you can choose to get changed after the swim. And don’t worry, there are designated changing areas at the transition points at every triathlon event!
Triathlon equipment – the essentials
From sports watches and smart goggles to triathlon-specific bike handlebars, there’s a great deal of triathlon gear out there. But if you’re training for your first race, there are only a few bits of equipment that are strictly necessary.
- Goggles – these are essential for race day. They’ll mean you can spot underwater markers, which are there to keep you on course, and fellow swimmers. Plus, wearing goggles in open water swims can prevent eye irritation and infections.
- Swimsuit – if you don’t have a tri suit.
- Wetsuit – natural bodies of water here in the UK can get icy cold, and for this reason, it’s mandatory to wear a wetsuit when swimming in most triathlon events across the country (unless you’re attending an event which features an indoor pool, for example, a GO TRI event).
Competitors wear their wetsuits over their tri suits or swimsuits, and take them off before they get on the bike.
Unfortunately, wetsuits can be rather expensive (starting at around £50), and even if you already have one for something like surfing or diving, it might not adhere to rules set out by British Triathlon and individual event organisers. However, you do have the option to rent one from companies like Tri Wetsuit Hire.
To find out more about the use of wetsuits in triathlon events, check out this article from Tri247. And to learn more about some of the best wetsuits on the market for all budgets, take a look at this article from 220 Triathlon.
- Running shoes – specifically designed running shoes enhance performance and lower the risk of injuries by providing cushioning and reducing stress on our joints, as well as supporting our arches.
- Bike helmet – for safety reasons, it’s mandatory to wear a helmet during any British Triathlon event.
- Bike – this is usually the big ticket item in any triathlete’s war chest – and the price of a new road bike can put many would-be triathletes off getting stuck into the sport.
However, while road bikes or dedicated triathlon bikes are the preferred choice for race day (because they’re quick, comfortable, and light), you certainly don’t need one for your first race – or your second, third, or fourth, for that matter.
In fact, if you already have a bike (a mountain bike, a commuter bike, etc) and it’s safe to use (the brakes work, there are no loose spokes, etc), then the odds are you’ll be able to use it in your first race. If you’re concerned, you can always email the race provider before entering to make sure.
Of course, you’ll be a little slower than the people on super slick triathlon bikes – but it’s worth remembering that your first triathlon is all about seeing if the sport is for you and having fun. You can always invest in a better bike later!
Although, if you need/want to invest in a bike right away, check out this article from Triathlete for more information.
Final thoughts…
And there we are! You’re ready to set off on your triathlon journey! We hope you’ve enjoyed our introductory guide and have perhaps become inspired to sign up for your own race.
It’s worth pointing out here that while this article is meant to give you a brief introduction into the world of triathlons, it’s a complex sport and we haven’t been able to cover everything involved. So if you’re looking for more information, head over to Triathlete or 220 Triathlon – two excellent resources full of helpful content.
And if you’re on the hunt for some more general information about ways to stay fit, why not check out the fitness and exercise section of our website?