Your First Triathlon: Sundried's Essential Guide (and More!)

Welcome, future triathletes! We're thrilled to see so many of you embarking on this incredible journey. Following the success of our recent podcast episode, ‘Your First Triathlon: Sundried's Essential Guide’ (you can listen to it here: https://podcast.sundried.com/e/your-first-triathlon-sundrieds-essential-guide/), we've been inundated with your questions. It's fantastic to see so much enthusiasm, and we're here to help you every step of the way.

This guide is designed for those of you just starting out in the world of triathlon. We'll cover everything from the benefits of joining a club to essential kit, training tips, and race day advice. If you have any further questions about training or nutrition, please do get in touch or leave a comment below. We're planning a deep dive into those areas soon!

Want to listen to this info on the go? Listen to the Sundried podcast episode on your first triathlon 

Find Your Tribe: The Benefits of Joining a Triathlon Club

One of the best things you can do as you begin your triathlon adventure is to join a club. Trust us, it's a game-changer!

Community and Camaraderie:

Triathlon clubs are brimming with people just like you – passionate about swimming, cycling, and running (and the slightly crazy idea of combining them!). You'll instantly become part of a supportive community, make new friends, and find training partners who understand the unique challenges and rewards of this sport.

As 220 Triathlon columnist Martyn Brunt says, the people you meet in a tri club can become your closest friends. It's so true! You'll share experiences, encourage each other, and build lasting bonds.

Training Support and Motivation:

Clubs offer structured workouts led by experienced coaches, adding a fresh buzz to your training and helping you progress effectively. Training with others can be incredibly motivating. Those early morning swims or tough bike sessions suddenly become much more manageable when you're surrounded by like-minded people. You might find yourself pushing harder, inspired by the achievements and stories of your fellow club members. Being around stronger athletes is a great way to improve.

Clubs can also help you discover new bike and run routes, offer guidance on training techniques, and provide invaluable advice on everything from essential gear to race day preparation.

Social Connections and Fun:

The social aspect of triathlon clubs extends far beyond training sessions. Many organise get-togethers, including team races like the Club Relays, club championships, and trips to participate in long-distance races. Social events like awards dinners provide opportunities for members to celebrate achievements and bond. This camaraderie and team spirit can be a significant source of motivation, and having people on the sidelines cheering for you on race day can be a great feeling.

Cost Savings and Practical Benefits:

Joining a triathlon club can also bring cost benefits. Many clubs offer discounts on race entries, gear, and nutrition through partnerships with local businesses and sponsors. If your club is affiliated with British Triathlon, you can enjoy a saving on British Triathlon membership.

British Triathlon membership itself offers benefits such as lower event entry costs, public liability insurance, personal accident insurance cover, and discounts from official sponsors like Garmin and Trainingpeaks. As part of a group, you might also be able to save money through things like lift-sharing to events.

Expanding Your Horizons:

A tri club can introduce you to aspects of triathlon you might not have considered on your own. You might find yourself being persuaded to take on mental challenges or sign up for races you wouldn't have contemplated solo. Clubs can also help beginners navigate the complexities of the sport, such as transitions, by sharing tips and organising practice sessions.

Competitive Opportunities:

For those looking to compete more seriously, being part of a triathlon club can offer opportunities for increased competition through friendly rivalries and participation in league races. Affiliation with British Triathlon also allows members to be eligible to qualify for the Great Britain Age-Group Team and compete for National Championship titles.

In a nutshell, joining a triathlon club can significantly enhance your triathlon journey by providing community, support, training opportunities, social connections, potential cost savings, and increased motivation. It's a chance to find your tribe and share your passion with others.

Gearing Up: Essential Kit for Your First Triathlon

Embarking on your first triathlon is an exciting endeavour, and ensuring you have the essential kit can contribute to a smoother and more enjoyable experience. While the specific requirements might vary slightly depending on the race distance and conditions, here's a comprehensive list of essential gear for your first triathlon:

For the Swim:

• Swimsuit, Shorts, or Jammers: Choose comfortable swimwear that can withstand regular training.
• Goggles: Essential for training and racing. Consider a clear pair for indoor or low-light conditions and tinted ones for sunny, open water swims. Packing a spare pair is always a good idea.
• Swim Cap: Often required in races and useful for training to keep your hair out of your face and for visibility in open water. Race organisers usually provide one, but it's worth having your own for training.
• Wetsuit: Often recommended or mandatory for open water swims, especially in cooler temperatures. A triathlon-specific wetsuit provides buoyancy and flexibility. If the water is very warm, wetsuits might not be allowed. Renting a wetsuit for your first race is a good option.
• Wetsuit Lubricant: An anti-chafing stick can help prevent chafing around the neck and other areas during the swim.

For the Bike:

• Bike: Essential. For your first triathlon, especially a sprint distance, you can use almost any road-worthy bike, including a mountain bike or hybrid. Ensure your tyres are inflated and brakes are working.
• Cycling Helmet: A cycling helmet that fits correctly and fastens securely is a mandatory safety requirement for all triathlon events. Event marshals will check your helmet in the transition area.
• Puncture Repair Kit: A basic puncture repair kit, including tyre levers, a spare inner tube, and a small pump or gas canister, is recommended for training and racing to avoid being stranded.
• Water Bottle Cages and Water Bottles: Necessary to stay hydrated during training and the race. Consider using electrolyte drinks.

For the Run:

• Running Shoes: A pair of running shoes that are comfortable and suitable for the event you are training for is crucial. Ensure they are broken in to avoid blisters.
• Running Hat: Can provide sun protection and help manage sweat.

For Transitions and Race Day:

• Trisuit: A highly recommended piece of clothing designed to be worn for all three disciplines, offering quick-drying properties for the swim, some padding for the bike, and freedom of movement for the run. While not strictly a must-have for a first sprint, it can significantly improve your comfort and save time in transitions. Alternatives include wearing tri shorts and a separate top.
• Race Number Belt: Very useful for attaching your race number, allowing you to easily switch it from your back for the bike to the front for the run without using safety pins. Many belts also have loops for carrying energy gels.
• Timing Chip: Usually provided by the race organisers and may come with a strap to wear around your ankle.
• Body Lubricant: Anti-chafing products can be used in other areas prone to chafing, such as where your shorts might rub during cycling or running.
• Towel: A small towel can be helpful in the transition area to dry your feet after the swim before putting on your cycling shoes.
• Sunglasses: Advisable for both the bike and run to protect your eyes from the sun and debris.
• Sunscreen: Water- and sweat-resistant sunscreen is essential to protect your skin during training and on race day.
• Energy Gels or Nutrition: Consider bringing some energy gels or other nutrition and a small amount of water to have in the transition area or to take with you on the bike, especially for longer sprint distances or if you struggle to eat a full breakfast on race morning.
• Packing List: Creating a packing list before the race is highly recommended to ensure you don't forget any important items, even seasoned athletes forget things!.
• Transition Bag: Can help you organise and carry all your gear to the race venue and between transition areas if they are separate.

While there are many "nice-to-have" items as you progress in triathlon, for your first triathlon, the focus should be on the essentials to get you safely and comfortably to the finish line. You don't need expensive, specialised gear to begin with. Borrowing gear is a viable option for your first race to see if you enjoy the sport before investing in more advanced equipment. Remember Rule #1: It's all about you, so have fun!.

Is British Triathlon Membership Worth It?

Yes, based on the information in the sources, a British Triathlon membership appears to offer a range of benefits that could make it a worthwhile investment, especially if you plan to participate in multiple triathlon events or want additional support and resources.

Here are some key reasons why a British Triathlon membership might be beneficial:

• Reduced Race Entry Costs: As a member, you typically benefit from lower event entry costs because you do not need to pay a day membership fee for each race you enter. For non-members, a Race Pass fee is usually charged by the event organiser.
• Insurance Coverage: Membership provides public liability insurance and personal accident insurance cover while you are training and racing in permitted events. The level and geographical coverage can vary depending on the membership package. The Essential membership covers training in the UK, while Core and Ultimate offer more comprehensive coverage, including racing and potentially training abroad.
• Legal Support: Members have access to a free accident legal service for advice and support if you are involved in an accident that was not your fault.
• Eligibility for National and International Competition: As a member, you are eligible to try and qualify for the Great Britain Age-Group Team and compete for National Championship titles and medals in various triathlon disciplines.
• Discounts and Offers: British Triathlon members receive exclusive discounts and offers from various official sponsors and partners, including brands like Beacon (bike supplier), Garmin, MaxiNutrition (sports nutrition), Trainingpeaks (training software), and Yellow Jersey (cycle insurance). These discounts can lead to significant savings on essential triathlon gear and services. Members also gain access to a Member Rewardzone with deals on over 50 brands.
• Regular Communications: Members can receive a monthly newsletter with relevant training advice, race information, and local news, as well as offers from sponsors and exclusive competitions. You will also receive the British Triathlon Membership Magazine.
• Support for the Sport: Your membership contributes to the development of triathlon in your Home Nation, the growth of clubs, the Clean Sport programme, and the provision of safe and world-class events.
• Race Benefits: Certain membership levels, like Core and Ultimate, include unlimited race licences already paid for.
• Affiliated Club Savings: If you are a member of a British Triathlon affiliated club, you can often enjoy a saving on the normal British Triathlon membership fee.

It's worth noting that British Triathlon offers different tiers of membership to suit various needs, such as Essential, Core, and Ultimate. The benefits and costs vary between these levels, so you can choose the one that best aligns with your training and racing plans. There is also a Race Pass option for non-members who want to participate in a single event.

In conclusion, if you plan to participate in multiple British Triathlon permitted events throughout the year, want insurance coverage for training and racing, wish to compete at a national or potentially international level, or want to take advantage of member discounts and support the sport's development, then a British Triathlon membership is likely to be a worthwhile investment. You should consider your individual needs and how frequently you intend to race to determine which membership level offers the best value for you.

Swim Training: How Much Is Enough?

For your first triathlon, the amount of swim training will depend on several factors, including your current swimming ability, the distance of the triathlon you're aiming for, and the time you have available for training. However, the sources provide some general guidance:

General Recommendations for Beginners:

• Frequency: Aim to swim 2-3 times per week to develop endurance, comfort, and a feel for the water. Some sources suggest this as a minimum. Aspiring Ironman athletes should aim for 3-4 swims per week.
• Duration: Beginner swim workouts can start with sessions of around 30 minutes and gradually increase. Swim workouts might last 30 to 60 minutes each. A typical first triathlon training plan might involve around 20% of your total training time dedicated to swimming.
• Focus: Initially, focus on technique and becoming comfortable in the water. Mastering the freestyle stroke (front crawl) with proper breathing and body position is essential. It’s often recommended to go slow to go fast in the beginning, prioritising technique over speed.
• Consistency is key to improving your swimming.

Training for a Sprint Triathlon:

• Sprint triathlons typically have a swim distance of around 400-750 meters.
• Many beginner sprint triathlon training plans are around 8-12 weeks long. These plans usually incorporate 2-3 swim sessions per week.
• In the initial weeks of a sprint triathlon training plan, swim workouts might include shorter intervals like 16x25 meters or 10x50 meters with rest. As training progresses, longer intervals like 8x75 meters or 4x100 meters may be introduced. Some plans include longer swims to build endurance, aiming to swim further than the race distance so that the race distance feels easier. For a sprint event, aim to work up to swimming between 0.5-1.0 mile in the pool.
• Include a combination of easy swims with technique work, speed work, and longer swims in your weekly schedule. Drills are important for improving stroke efficiency.
• Practice swimming at your target race pace to get a feel for the effort required.

Considerations for Weak Swimmers:

• If swimming is your weaker discipline, you might want to dedicate more time to it compared to biking and running.
• It's highly recommended to re-learn how to swim properly by focusing on technique. Consider resources like the Total Immersion book or taking swim lessons. Even local pools often have adult coaching arrangements.
• Don't worry if you can't complete the full swim distance initially. Gradually aim to swim a little further and longer in each session.
• Getting used to open water swimming is crucial if your race involves it. Practice in open water at least once a week to acclimate to conditions.

Longer Distances:

• For longer distances like Olympic (1.5km swim), 70.3 (1.9km swim), or Ironman (3.9km swim), you will need to increase your swim volume and endurance over time. Aspiring Ironman athletes might aim for 3-4 swims per week.

In summary, for your first triathlon, particularly a sprint distance, a good starting point is to aim for 2-3 swim sessions per week, lasting around 30-60 minutes, with a strong emphasis on developing proper technique and building comfort and endurance in the water. As you progress, you can gradually increase the distance and intensity of your swims. Remember that consistency is vital.

Fuel for Success: Do You Need Gels for Your First Triathlon?

Whether or not you need to take energy gels for your first triathlon depends primarily on the distance of the race, particularly if it's a sprint distance, and also on your personal preferences and how your body responds to fuelling.

Here's a breakdown of what the sources suggest:

For Sprint Distance Triathlons:

• Generally not essential: Many sources indicate that for a sprint triathlon, which typically involves a shorter swim, bike ride, and run, you might not need to take on any nutrition during the race. Your pre-race meal should provide enough fuel for the relatively short duration.
• Hydration is important: Even for sprint distances, you will definitely want to have fluids on the bike to stay hydrated. You might also want to have water available on the run.
• Optional for longer sprint finish times: If your anticipated finish time for a sprint triathlon is closer to two hours, you might consider taking a gel or two on the bike.
• Mental confidence boost: Some beginners find that taking a gel on the bike, even if not strictly necessary, can provide a mental confidence boost.
• Experiment in training: If you are considering using gels, it's crucial to practice with them during your training (brick workouts are suggested) to see how your stomach reacts and to dial in the right timing. Never try anything new on race day.
• Caffeine consideration: Some triathletes find a gel with caffeine taken a few minutes into the run can provide a noticeable boost. However, this is not for everyone, and you should test your tolerance to caffeine during training.
• Simple fuelling approach: For sprints, it's often advised to keep things simple. Many experienced triathletes will do a sprint "dry," only taking water if needed. Putting a water or sports drink on your bike can provide a sense of security.
• Solid food generally not recommended during the race: Avoid solid food bars during a sprint triathlon as they can be difficult for your stomach to process.

For Olympic Distance Triathlons and Longer:

• Fuelling becomes more important: For longer distances like Olympic, half-Ironman, and Ironman, taking on fuel during the race is necessary to avoid running out of energy.
• Olympic distance recommendations: For Olympic distance races (typically around 1.5km swim, 40km bike, 10km run), it's generally recommended to take a gel 10-15 minutes before the race. During the bike leg, consuming an energy drink is advisable, and many triathletes opt for an additional gel towards the end of the bike or at the start of the run.

General Nutrition Advice:

• Focus on pre-race fuelling: Regardless of the distance, ensure you are well-fuelled and hydrated before the start of the event. Consume a pre-race meal rich in easy-to-digest carbohydrates 2-3 hours before the event.
• Practice your nutrition: Just like your physical training, you should practice your race day nutrition strategy in training to see what works best for your body.
• Hydration is key: Maintain hydration throughout your warm-up and the race, sipping regularly.
• Consider electrolytes: For longer races or in hot conditions, consider taking on electrolytes to maintain salt levels and prevent cramping.
• Post-race recovery: Have a recovery drink or snacks ready for after you finish to replenish energy stores.

In summary, for your first triathlon, if it is a sprint distance, you most likely do not NEED to take energy gels during the race. Prioritise proper hydration and ensure you are well-fuelled before you start. However, if you anticipate a longer finish time or want a mental boost, you could consider experimenting with gels in training to see if they benefit you on race day. For Olympic distance and longer races, in-race fuelling with gels and energy drinks is generally recommended..

Transition Time: Practice Makes Perfect

Yes, according to the sources, it is absolutely essential to practice your transitions before your first triathlon. Transitions are often referred to as the 'fourth discipline' of triathlon and can significantly impact your race time and overall experience.

Here’s why practicing transitions is so important, according to the sources:

• Improve Speed and Efficiency: Well-practiced transitions allow you to move quickly and smoothly between the swim, bike, and run, potentially saving you valuable time. Beginners can easily lose three minutes or more with slow transitions. Even a couple of hours spent improving transitions can knock entire minutes off your time.
• Reduce Stress and Nerves: Familiarity with the transition process will reduce anxiety on race day, as you'll know what to do and where to go. Practicing helps "smooth out those rough edges" that can mess with your head during your first race.
• Avoid Mistakes and Penalties: Understanding the rules of the transition area, such as putting your helmet on before touching your bike, can help you avoid penalties or even disqualification.
• Develop Muscle Memory: Practicing the physical movements involved in transitions, like removing your wetsuit, putting on your helmet and shoes, and mounting your bike, helps build muscle memory, making these actions more automatic on race day.
• Identify Potential Issues: Practicing allows you to identify any problems with your setup or gear before race day, giving you time to make adjustments.
• Get a Feel for the Flow: By physically practicing the transitions, you'll understand the flow from the swim exit to your bike and from your bike to the run. This includes knowing where the entry and exit points are for each leg.

How to Practice Transitions:

• Set up a mock transition zone: After swim training, simulate the T1 process with your bike and gear. Repeat the process multiple times, focusing on clean execution before increasing speed.
• Practice individual movements: Break down each step of the transition (e.g., helmet on/off, running with the bike, mounting/dismounting, wetsuit removal) and practice them individually.
• Combine individual steps: Once comfortable with the individual movements, put them together into a complete transition.
• Practice T2: Similarly, practice the transition from bike to run, including racking your bike, removing your helmet, and putting on your running shoes and race number.
• Include transitions in brick workouts: Practice transitioning from the bike to the run immediately after a cycling session to get used to the feeling.
• Simulate race conditions: If possible, practice with other people to simulate the atmosphere of a race.
• Do a race-day rehearsal: In the weeks leading up to your event, do a full run-through of your transitions as you would on race day.
• Familiarise yourself with the transition area layout: at the race venue if possible. Walk through the entry and exit points for each discipline.
• Visualise the process: Mentally rehearse your transitions to reinforce the steps in your mind.

By dedicating time to practice your transitions, you can ensure a smoother, faster, and less stressful experience at your first triathlon. It’s a crucial part of your preparation, just like training for the swim, bike, and run.