First Triathlon - a Beginners Guide

Yes, I did it!! My first triathlon at age 50! In one year I went from a slightly overweight, unfit and sedentary 49 year old, to a trim, very fit and active 50 year old. Sounds trite but training for triathlons has changed my life. And you can do it too.

Let's get started! 

Sites with basic beginner intormation

Most sites and magazines focus on people who know what they are doing! These have information for absolute beginners.
Beginner Triathlete
Great site. Training plans and logs; information on clothing; articles by other beginners.
Newbie Stuff - really good
At last! A site for the real beginner that doesn't recommend spending lots of money on a racing bike, or a wetsuit. Concentrates on the mini-triathlon and has lots of articles and suggestions to get you motivated.
Tri Site
Set of articles for helping on race day. From pre-race through transitions to the finish line. Site also sells equipment.
Glossary of triathlon terms
There's a whole new language around triathlons, from bonk and Borg scale to fingertip drag and tri-geek.

My first triathlon - August 7th 2005 

Beginners beware! There are two types of triathlon 'newbies. The first is the already competent runner, biker or swimmer who wants to develop skills in the other disciplines and compete competetively. The second is like me - a non-runner; a high school level swimmer (and that was 30 years ago), and biking experience totalling around 3 hours in the last two years.

I started to train on June 18th 2005 for my first mini-triathlon 6 weeks later. My first running effort was to the post box - .6km and I walked back. My bicycle was an old road bike that had seen better days and hadn't been used for years. And I hadn't swum more than 50 metres since 1970! But I made it.....and took home a medal for winning the 50 - 55 age group. And with my kids and husband on the finish line cheering me in, what sort of a motivator is that! I did another mini-tri a week later just to prove the point!!

Starting with a mini-triathlon (sometimes termed Give-it-a-tri) is the best way to get going. A swim of around 300 - 400 metres; bike ride of 10 - 15 kms; and a run of 2.5 - 4km is the norm for a mini.

A typical mini-triathlon 

What is a triathlon anyway?

This is what typically happens at a triathlon event.
  1. Register on arrival - you'll be given a race pack that usually includes a bib number, a coloured swim cap, an event T-shirt and a selection of goodies from the sponsor.
  2. Park your bike - larger events will have different sections of the bike area labelled with age groups for the longer events. The mini-tri area is usually one big roped off area. NB: You will need to find your bike amongst many others - make sure you remember where you park it!
  3. Arrange your kit - when you get out of the water and run to your bike, you'll want everything ready for the next stage. Hang your bike helmet on the bike and spread out your towel, putting your shoes and socks on it.
  4. Get numbered and pick up your chip - most events will have an area where you will have your race number written on your arm or leg in felt pen. The chip is a computerised tag that goes around your ankle and records your start and finish times.
  5. Get ready for the swim - Be at the swim area in good time for the start. Organisers are very aware that mini-tri entrants are often complete beginners so you'll get plenty of time to prepare.
  6. The Swim - unless you are confident of your swimming ability to stay clear or ahead of the pack, take your time and stay at the back. There's a lot of arms and legs splashing about and it can be a bit scary being in the middle of all that!
  7. Run to 1st Transition - there will be a marked pathway to the area where you will pick up your bike.Put socks, shoes and helmet on. Walk or run your bike to the starting point for the cycle stage. NB: Remember to take your swim goggles off!!
  8. 2nd Transition - this is the easy one as long as you remember where you left your towel and bag. Park your bike, remove your helmet, and start running!
  9. The Finish - make sure you have a big smile on your face at the finish; there's usually a photographer on hand, as well as your family and friends to congratulate you
  10. Eat - even the effort of a mini-tri will mean you need to replenish your carbs. Most events will have energy drinks, fruit and bagels for reloading at the end of your run.

Essential Equipment 

You don't have to spend a lot to take part in your first triathlon, but there are some basic items you will need.
  • Bicycle - Yes, you will need a bike, but a hyper expensive racing bike with curly handle bars is not necessary. Dust off the old road bike, get the brakes and tires checked, add a water bottle holder and you are on your way.
  • Bike helmet - You won't be allowed to race without one. Make sure it fits well.
  • Swimming goggles - I did my first triathlon without goggles and soon understood why everyone else was wearing them!
  • Tri-suit - if you are not wearing a wetsuit, then a tri-suit that you can swim, bike and run in, is pretty much essential. The added bonus is the padding in the shorts to ease the discomfort you might feel after 10km in the saddle.

The Swim 

The first element of the Triathlon

Arguably, this is the most challenging of the three elements making up the triathlon. Even in a beginner Give-it-a-tri event, there may be a lot of people having their first go at the event and they are all nervous. Given that most triathlon swims are held in open water, forty or fifty people splashing into the water at the same time can be pretty daunting. If you haven't been to an orgy recently, this may be the first time you've been in such close proximity to a lot of semi-naked people, some of them in rubber!

Many running stores have triathlon groups who meet regularly and practice together. This is a good way of getting used to being amongst all those arms, legs, elbows and other body parts, so when race day comes, you know what to expect.

Whether you wear a wet suit or not will depend on the water temperature. Before spending a lot of money, check with your local tri groups or running stores. You may be able to rent a suit or do a Tri before you buy.