I started triathlon at the age of 30. I had no help and no idea! I dove in, joined my local tri club and got started. Twenty years later I am sharing the key lessons I have learnt to help you get started.
Why? Simple maths!
An average ability swimmer can swim around 2 min per 100m so takes 30 mins to complete a 1500m swim. In two swim sessions per week they build endurance to maintain this pace over 1500m but they are unlikely to significantly improve the pace. Even if they could improve by 10% they only save 3 mins over 1500m.
An average ability cyclist may complete 40km in 1 hour 36 mins at 25kmph. Adding an additional bike session per week makes a 10% improvement possible. Average speed increases to 27.5kmph, the 40km takes 1 hour 27.25 mins and saves a whopping 8.75 mins. (More tips on how to improve cycle times)
Here are some basic rules:
You don’t want to waste minutes in transition do you? Practise transitions before the race, visualize the order you will do things in and the items you need and make yourself a race packing list. (Guide to Triathlon Transitions)
Using equipment on race day that you have not used before may cost you time and cause you considerable discomfort. Purchase everything you need for race day ahead of time (including gels/electrolyte drink) and practise with it ensuring its suitability and fit.
Look after your body holistically and incorporate activities like rolling, pilates, yoga or strength work into your plan. You want your triathlon career to last for years not just a season. I recommend rolling after every bike ride to ease out aching glutes and tight ITBs. A well-informed weight training coach can build you a programme to improve muscular strength for all three disciplines.
Triathlon is a good family outing. Putting pressure on yourself can spoil the atmosphere because stress affects the family. Try not to have a pre-conceived time goal. Every triathlon course incorporates different length transitions and varying swim conditions. A time goal is irrelevant when there are so many factors outside of your control.
Races are only made possible by volunteers. Smile at them as a reward for giving up their time.
I hope this helps your triathlon career. Enjoy and be brave!
Liz Stapleton
Liz Stapleton is one of our Elite Energy Ambassadors, and is a personal lifestyle transformation coach. Liz has also produced an Ebook ‘Try a Tri’ which looks at the above issues in greater depth and is a fabulous starter book for the novice triathlete.