TRIATHLON - BEGINNERS GUIDE TO GETTING STARTED

So you want to do a triathlon? Here's a simple guide to getting started in triathlon, choose a triathlon event, select triathlon equipment start training to finish your first triathlon event.

It's ok to be a beginner and the goods news with triathlon is they don't all require huge amounts of training, 5am training sessions and marathon weekends of heavy exercise or that you cease enjoying other fus things and social occasions.

Introduction on triathlon

Legend has it that the modern day sport of triathlon was started in an argument over a few beers amongst three friends who were contesting their claims to be the best athlete in the group. There was a swimmer, a cycler, and a runner (sounds like the start to a good joke) so they devised an event where all three sports were combined to find out who amongst them was the truly the best!

Regardless of it's real beginnings, the first formal triathlon events were held in the early 1970's, and triathlon as a sport has come a long way to now be a worldwide phenonemon and an Olympic sport that captures the imagination of spectators and athletes alike. You only have to see the thousands of people that compete each year in the BRW Corporate Triathlon event in Sydney to realise it's a great sport that attracts and caters for all abilities. It's also a great way to get fit and keep your training varied and challenging.

So what's a triathlon all about?

Triathlon events are a combination of swimming, cycling and running. There are "sprint" events that may take under 60 minutes to complete, right through to the Ironman events where you're lucky to be finished in less than 12 gruelling hours!

Standard triathlon distances:

Enticer: swim 250m, cycle 10km, run 2.5km.

Sprint: swim 500m, cycle 10km, run 5km.

Olympic: swim 1.5km, cycle 40km, run 10km.

Half Ironman: swim 1.9km, cycle 90km, run 21.1km.

Ironman: swim 3.8km, cycle 180km, run 42.2km.

The triathlon season typically runs from November to April each year, with a wide variety of events held by Triathlon NSW, Triathlon Australia, and local triathlon clubs.

So how do you get started in triathlon?

It's good to have a goal about what you want to do, and the first step is deciding on an triathlon event to enter before you start planning your training program. Good events for beginners are:  

Scody Just Tri It

Kurnell Sprint Series

BRW Corporate triathlon

Nepean Enticer  

Once you've got a triathlon event in mind, it is time to see if you are going for distance or speed in your training. The first goal of is to finish the distance so consider the disstance of the event and determine if you can easily do those distances in succession. If you're happy with the distances and will be able to "survive" then you can move on to aiming for a fast time. Training with a group, squad or coach is the most effective way to ensure you achieve your goal, meet new people and train time effectively and have more fun.

The Swim

The swim is often the hardest part of the triathlon for many people who find the technical aspects of swimming very challenging. The upshot is the swim is the shortest leg of a triathlon so you really just need to be able to stay afloat and breastroke for 10-15 minutes and you are going to be ok. Your training aim is to be able to swim twice the required race distance at a steady pace. So for an Enticer triathlon of 250m swim you should be able to complete 500m or more in a training session - that is 10 laps of a 50m pool. Once you've done this, then move onto going faster over the required distance.

Technique is the most important aspect of swimming - you might be a really fit person on land but you may not swim very well and get tired becasue you use too much energy. A swim coach or class is a good start for some technical tips. Check our schedule and training program for availability and venues.

Gear: goggles, swim suit, head cap (often supplied at a race), weitsui (optional).

Pool buoy, paddles, band, snorkel and flippers are essential for training.

The Cycle

Cycling comes fairly naturally to most of us and requires almost no technical learning so be proficient. It pays to ride with higher revs in a 'spinning style' than slogging it out on harder gears - remember, you'll need some leg strength left for the run section of the race!

Your survival aim on the bike should be to complete twice the required race distance at a steady pace in a training session, then move onto speed work, hills, and getting faster. Always wear a helmet and try to pick a training course that has minimal traffic and intersections. A good spot is North Head - just get used to the annoying speed bumps! Make sure you drink plenty of water while training on the bike, because we often dont realise how much we sweat because it tends to dry out on a bike.

Gear: a bike helmet, cycling shoes for race bikes, and bike pants for longer events. If you have a race or road bike then great, but a mountain bike, city or hybrid bike is also fine. Race bikes start from around $1000 brand new. The advantages are lighters bike with better gear ratios help you go faster and save energy. They are also more comfortable for group riding at speed.

The Run

Running may be your strongest leg of a triathlon however because it is the last component of a triathlon it can be a lot tougher than you expect. Your 5km run might normally be no problem but after the swim and cycle your legs are tired and it can feel more like the last part of a 10km run.

You can perform you running training anwahere and aim to be able to complete twice the distance in training at a steady non stop pace. It is a good idea to do some hill training or long interval sessions to help prepare you for running tired on race day.

Technically the important thing is to focus on your arms, maintinaing them high and relaxed. Your arms actually govern your leg speed so turn your arms a little faster and your stride should shorten but increase so you will run faster and within your normal movement range preventing injury.

Gear: great shoes, socks, sunglasses and a hat for hot days. Make sure you have a decent pair of running shoes that should be updated every 6-9 months depending on your training load. Elastic laces are a good way of getting your shoes on fast and speeding up your transition time. Newton running shoes are excellent for teching correct run technique and foot strike.

The Transition aka "the fourth event"

The transition from swim to cycle and from cycle to run are often called the "fourth event" of a triathlon. You can gain or lose a lot of time changing clothes, adjusting shoes, drying off after the swim etc in the transition pits, so it pays to think about this before the race starts. The swim to bike transition is called T1 and the bike to run transition is called T2.

The best way to minimise transition time is to have everything laid out before you start, practise putting on clothing and gear when wet or tired, and do some trial transitions in training. If you need any drink or food during the race the transition is the best time to re-fuel.

To find out more about our triathlon beginners guide, beginning triathlon, triathlon training, or a triathlon training program

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