How to prepare your first triathlon?

Triathlon training is easier than you think, even if you still do not seem to be in good shape to do it. Yes, that's right, without any specific physical condition, you can be ready to do your first triathlon in just 12 weeks. And you must not give up your life no, nor destroy your bank account for this to happen.

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Here's how to train for a triathlon from scratch:

Essential Equipment 

You need basic equipment for your first triathlon. This equipment should not be expensive, and you can even borrow equipment from a triathlete friend. 

For swimming: swimsuit, goggles, swimming cap (especially if you have long hair).

For the cyclo part: a bike that suits your riding comfort and in good working order. It can be a road bike, a mountain bike or a hybrid. You can use a test bike to rent if you can, but you do not need a real triathlete bike to start with. 
Garment level: a padded cycling shorts and a simple fitting jersey, the most comfortable possible.
You can use simple pedals or with bindings (bike shoes help but are not a requirement).
Have a water bottle to use on your longest bike routes. 

For running; a good pair of running shoes. You do not have to spend 200 € to get a great pair of shoes, but you need a pair of shoes designed to run that fits your feet.


Take the time to prepare

If your physical condition has not been awake for far too long, it is good to give you about 12 weeks to get in shape and minimize the risk of injury.

In 12 weeks, you can condition your tendons, ligaments and your stamina so you can get the most out of the race. If you can work out five days a week, or even two and a half to four hours a week, you clearly have time to get in shape.

The workouts of the week should be 30 45 minutes and weekends can be used to build your stamina. During your longest workout, it's best if the bike part does not last more than an hour and a half to two hours.

Of the five weekly sessions, do two of them swimming exercises.

Have two combined training exercises designed to increase stamina and minimize the risk of injury.


Examples of combined training for the first week:

Workout Combo # 1:

(Run 1 minute, walk 1 minute) x 5, then ride for 30 minutes at a single intensity. (1 Zone to 2 for those who have a heart rate monitor.) You can even do this workout at the gym.

Combo Workout # 2:

(Running 1 minute, Walking 1 minute) x 7 or 8, then ride 30 minutes at a single intensity

For the fifth and final workout of your first week, cycle for 45 minutes at an easy, conversational intensity.

From there, you can develop your own plan with flexibility. 

As an example, the beginner sprint plan below will help you go from a zero fitness level to a more enduring level in workouts after just seven weeks of training:

Workout # 1: Swim 5 x 100 (20 Dry Intermediate Recovery (RI)), easy to moderate (1 to 3 Zones)
Workout # 2: Combo: 25 run minutes, 1 zones to 2, 20 minutes bike Zones 1 to 3
Workout # 3: Swim 5 x 100 (20 dry RI), easy to moderate (1 to 2 Zones)
Workout # 4: Brick: Cycle 25 minutes, then go into a 20 minutes run at Zone 1 intensity at 2. Include accelerations of 30 seconds
Workout n ° 5: long bike ride of 1h30 at the intensity of zone 1 to 2 on a rolling course.

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Have a good rest

When learning to train for a triathlon, it is tempting to add more and more training volume, but your fitness will progress with a balance of less stress and more rest.

If you are planning your own training program, be sure to add recovery days and reduced volume rest weeks to allow your body to rebuild itself and become stronger.

Move on!

With basic equipment in hand and an established and planned course, there is nothing to do but start. There is no better time than now, so go for it! uses cookies to provide the best user experience. Please accept cookies to continue exploring our site
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