Getting Started / 101

Get Ready for Your First Time

When training for a triathlon, you will feel better about yourself. Why? You’ll lose weight, feel healthier, stronger, and gain confidence. These are the main things to consider: Building A Base: Swim, Bike and Run Training Plan You have to build a base so you can start training for all three sports. Typically most will train 6 days with one rest day, or you can have one day where you do two events, say a swim then a run. You can also train 4 others days where you just do one training session per day. This schedule will give you two days off per week. To make your training schedule, When getting started follow the Rules (1 and 2), and make a plan where you swim, bike and run two times/week.

Rule #1

The most important rule is to follow the 10% rule. Never go up in training distance or duration by more than 10% the following week. .

Rule #2

Always schedule a 'rest' week once a month. The body needs to rest and recover. Many people don’t realize REST is the most important aspects to training! Keep in mind you shouldn’t keep going up by 10% every week - you will burn out. You need a 30-50% decrease in duration/distance AND intensity for a whole week at least once a month. Not to worry, you will not lose your base but will come back even stronger.


A Video about body weight workout for triathletes. Triathlon isn't just about swimming, biking and running. Strength training is an often neglected aspect of triathlon training. Fitness expert Ben Greenfield outlines a workout that it specific to triathletes to prevent injury and make you a faster athlete.


Video of Triathlon training plans and general training tips for all levels of triathlete. Find out how to make your next race your fastest.

Video of Triathlon transition tips. Whether you're new to the sport or an expert, these tips will help make your T1 and T2 transitions more efficient. An often neglected area of the sport, practicing your transition can shave minutes off your race time.

Beginners Checklist

  • Helmet: You won't be allowed to race without a "skid lid." If your helmet is over five years old or has been knocked around, it's time for a new one.
  • Swim Cap: Usually provided by the race but have one handy just in case.
  • Goggles: Any, as long as they fit.
  • Towel: You need something to wipe the sand or dirt off your feet before you jump on the bike.
  • Water Bottle: Even in a short race, you'll appreciate having something to drink on the bike.
  • Clip-less Pedals and Bike Shoes: An easy upgrade that translates to more efficiency and speed on the bike.
  • Sunglasses: Keeps the wind out of your eyes on the bike, and makes the run more comfortable when you don't have to squint in the sun.
  • Shorts: Whether for comfort or modesty, many people prefer having bike shorts or running shorts for the segments after the swim.
  • Socks: Some people save a few seconds in the transition by going without socks. If you're more concerned about blisters, take some time to put on socks for the bike and run. Whatever you do, don't wear cotton!
  • Sunblock: You’re going to be out there for a few long hours so make sure you protect your skin.