How to Prepare for Your First Triathlon
So, you’ve signed up (or are thinking about signing up) for your first triathlon. Exciting, right? Whether you’re chasing a new challenge, mixing up your training, or just want that finish-line feeling, your first triathlon is one you’ll never forget.
At TryTri, our events are designed especially for first-timers with pool swims, scenic bike routes, and supportive volunteers cheering you on every step of the way. Here’s everything you need to know to feel confident and ready on race day.
1. Choose the Right Distance
Start small and set yourself up for success. At TryTri, we offer two beginner-friendly options:
- Novice Triathlon – 200 m swim | 11 km cycle | 2.5 km run
- Sprint Triathlon – 400 m swim | 22 km cycle | 5 km run
Both are achievable, rewarding, and full of atmosphere, perfect if it’s your first triathlon.
2. Focus on Swim Confidence
If you’re new to swimming, start by building your confidence in the water.
- Practise lane swimming at your local pool.
- Learn to breathe rhythmically rather than holding your breath.
- Focus on smooth, relaxed strokes. Speed will come later!
PRO TIP: If you can swim comfortably for the event distance without stopping, you’re race-ready.
If you’d like some expert guidance, check out World of Swimming’s adult swimming lessons. Their qualified coaches offer structured, confidence-building sessions tailored to beginners and improvers, perfect if you’re preparing for your first triathlon or want to refine your technique.
3. Get Comfortable on the Bike
You don’t need a fancy carbon race bike, any safe, road-worthy bike will do!
- Practise cycling on open roads to build confidence around traffic.
- Learn how to change gears smoothly and handle corners.
- Get used to hydrating and eating on the move. The bike leg is your best time to refuel.
Try shorter rides mid-week and a longer one on weekends.
4. Train Smart for the Run
Running after cycling feels different, your legs might feel like jelly! This is totally normal.
- Add a short run (10–15 minutes) straight after your rides to get used to the transition.
- Keep most of your runs slow and steady. You should be able to chat while running.
- Include different surfaces (grass, road, paths) to mimic race conditions.
5. Practise Transitions
Transitions (swim → bike → run) are the hidden fourth discipline of triathlon.
- Lay your kit out in order and practise quick changes.
- Learn where to mount and dismount your bike safely.
- Keep calm. Every second you save here counts!
6. Prepare Mentally
Triathlon is as much about mindset as miles.
- Visualise race day. How it starts, how it feels, how you’ll finish.
- Don’t compare yourself to others; your only competition is yesterday’s you.
- Remember: finishing your first triathlon is a huge achievement!
7. Race Day Checklist
- Swimsuit, goggles, towel, and swim cap
- Bike, helmet (mandatory), and water bottle
- Running trainers
- Snacks or energy gels for the bike
- Race belt and your best smile!
Ready to Try a Tri?
Our 2026 TryTri events are open now across the South including Radley, Winchester and our newest additions Bournemouth, and an additional date at Radley. No matter your age, ability, or experience, there’s a start line waiting for you. Take the plunge, find your next challenge, and become a triathlete in 2026.
