Triathlons have come a long way since 1974, when 46 people competed in the first swim/bike/run race, held in San Diego, CA. If you’ve decided to try this exciting, addicting and challenging sport, you’re in good company—today, more than 2 million people participate in triathlons each year.
Triathlons feature a wide range of distances. While this article focuses specifically on the introductory sprint distance, here’s a quick breakdown of all triathlon types:
Take the time to familiarize yourself with the course of the race you have chosen and, if possible, practice swimming, biking and running each portion.
The swim portion of a triathlon is often the most challenging for those new to triathlons. If you are new to swimming, it is important to find a coach or team that you can practice with to be sure you are using correct technique.
Equipment: For your race, you will be given a swim cap that indicates your start time (determined by age category), so you will want to practice swimming with a cap to get use to the feeling.
Make sure to find goggles that fit and have a good seal around the eyes. When swimming, put the goggles on first, then the cap, as this will help to keep your goggles from getting lost in the open water should you get bumped by another swimmer during the race.
According to USA Triathlon rules, if the water temperature is below 78 degrees
Fahrenheit, wetsuits are legal and actually offer a bit of an advantage due to extra floatation. With water temperatures between 78–84 degrees, wetsuits are allowed; however, if you choose to wear one you will not be eligible for any awards.
Under your wetsuit, or as your swim attire, you should wear some type of triathlon-specific race suit. There are many options for both males and females (one piece, two piece, triathlon-specific shorts, built-in sports bras, etc.). If you can, try out a few options over the course of your training so you are comfortable on race day.
Technique: When swimming, the most important thing to remember is to keep your head down. Imagine that you have a dowel rod that goes through the top of your head and out your feet. You should be rotating about this rod from one side to the other side of your body with every stroke, breathing every two to three strokes to the side (not up) during the recovery (or glide) phase of the stroke.
For triathletes, it is important to be able to breathe bilaterally to be able to adjust to the venue, water conditions and other swimmers around you. Sighting is also something to practice during training so that you are able to stay on course.
Training schedule: To get in shape for this part of the event, aim for two swims per week. For a sprint event, work up to swimming between 0.5–1.0 mile in the pool, as well as in open water, as most races take place in oceans or lakes. Before swimming in open water, be sure you are comfortable and competent swimming in a controlled environment. When you do decide to practice in open water, be sure you know your venue and whether there are any rip currents, sea creatures or regulations in the area you are swimming.
Equipment: When compared to the other legs of a triathlon, the bike portion requires the most technical gear. There are only a few race rules regarding the actual bike, so you don’t need to buy a completely new carbon frame with disc race wheels for your event. If you choose, you can complete a race using your weekend beach cruiser or trusty mountain bike, although a standard road bike will likely give you a much better race time.
Regardless of the type of bike you own (or you can choose to rent one from a local bike shop for your training and event), it is important that the bike is fitted specifically to your body. Also remember that you will be required to wear a helmet when participating in a triathlon. Shop for bike helmets.
Technique: When cycling, think of your foot moving with the pedals like a clock. From the top of the pedal stroke (12 o’clock) to the bottom (6 o’clock), use your glutes and quads to push down. Then pretend from about 5 o’clock to 7 o’clock that you are scraping gum off the bottom of your shoe and keep your foot flat. From 6 o’clock back up to 12 o’clock, which is the recovery portion of the stroke, use your hamstrings to pull the pedal back up.
Practice shifting smoothly between different gears on your bike, particularly as you encounter hills. Ride outdoors as much as possible and familiarize yourself with the rules of the road when it comes to cycling, and use bike lanes as much as possible while training.
On your rides, practice stopping, starting, turning, slowing down, shifting gears (particularly when approaching hills) clipping in and out of your pedals (if applicable) and taking a drink from your water bottle (which you should always have on your bike). It’s also a good idea to practice riding in a group; local bike clubs are a great resource.
Training schedule: If you’re training for your first sprint, include two to three bike sessions per week, depending on your fitness level and experience on the bike. Build up to 15 to 20 miles, and don’t forget to include some hill training, especially if your race includes hills.
Equipment: All you need for this portion of the race is comfortable running clothes and a pair of high-quality running shoes. During a sprint race, there will likely be a couple of aid stations on the run that offer water and/or electrolyte drinks, so be sure to take advantage of those stops to stay hydrated. See our Expert Advice articles on how to choose running shoes and how to choose running clothing.
Technique: When doing endurance running, stride cadence is essential. Lean forward slightly through your chest, relax the hands, and allow the arms to swing forward and back from the shoulders, keeping the elbows bent at 90 degrees. As each foot hits the ground, think of hot lava and quickly lift the foot to move on to the next step.
Training schedule: Include two to three runs per week, with one run immediately following your longest bike ride (your brick). To build speed and endurance, include speed workouts on a track, but make sure that you are able to complete at least three miles or 30 minutes consecutively before adding in this type of higher intensity running into your program. These workouts may include 4 x 400s on a track (one lap equals 400 meters) with 1–3 minutes of recovery between laps.
