Your first triathlon
Everything we wish someone had told us before our first race, in plain language.
Which distance?
A triathlon is a swim, then a bike ride, then a run, one straight after the other. Races come in several lengths. Most beginners start with a super sprint or a sprint. Exact distances vary a little from race to race.
| Race | Swim | Bike | Run | Good for |
|---|---|---|---|---|
| Super sprint | about 400 m (440 yd) | about 10 km (6.2 mi) | about 2.5 km (1.6 mi) | A first taste, often in a pool |
| Sprint | 750 m (820 yd) | 20 km (12.4 mi) | 5 km (3.1 mi) | Our team goal for a first season |
| Olympic | 1.5 km (0.9 mi) | 40 km (24.8 mi) | 10 km (6.2 mi) | Your second season, maybe |
Before you start training: if you're over 45, haven't exercised in a while, or have a heart condition, high blood pressure or joint problems, see your doctor for a check-up first. It's quick, and it means you can train with confidence. Everything on this site is general information, not medical advice – see Privacy & terms.
What you need
To start training
- Swimsuit and goggles
- Any bike that works, plus a helmet
- Running shoes that fit well
- A water bottle
Nice to have later
- A tri suit you can swim, ride and run in (the team has one)
- Elastic laces, so shoes go on in seconds
- A race belt for your number
- A wetsuit, if your race is in open water
You don't need a racing bike. Many first-timers finish on a city or mountain bike.
What happens on race day
Check in
Pick up your race number and swim cap. Arrive early – an hour and a half before the start is about right.
Set up transition
Rack your bike and lay out helmet, shoes and towel. This area is where you change between legs.
Swim
Start at the back or the side if you're nervous. Any stroke is allowed, and you can rest by holding a buoy or kayak.
Bike
Helmet on and fastened before you touch the bike. Ride at a pace where you could still talk.
Run
Your legs will feel strange for the first few minutes – that's normal. Walking is completely fine.
Finish
Find the F.A.T.T. tent. Then wait for the rest of the team and cheer them in.