10 Triathlon Training Tips


What Is A Triathlon?

A triathlon is arguably the most physically intense sports events for which an athlete can train. This competition consists of three continuous categories:

  • Running
  • Swimming
  • Cycling

Likewise, being one of the hundreds of elite athletes who finish a triathlon, every year, is an extremely empowering and rewarding experience. 

A factor unique to triathlons is that they feature “timed transitions” and the goal is to strive for fastest overall course completion time. 

2 Triathlon Traps To Avoid

Trap #1

Athletes who wish to enter a triathlon often fall in the trap of believing that since they are fit athletes they can simply enter a triathlon, without proper training, and finish this grueling competition solely based on the strength of their bodies. 

However, nothing is further from the truth. The fact of the matter is that regardless of how fit an athlete is, that person must engage in triathlon specific training in order to be able to successfully finish this event.

Trap #2

Regardless of strength and physical fitness level, athletes who enter a triathlon with the wrong triathlon gear risk serious injury as well as sabotage their chances of winning this athletic event.

Therefore, purchasing the right triathlon gear is just as important as choosing the right triathlon coach to help you prepare for this grueling sporting event. The best way to find the right triathlon gear for you is to visit your local triathlon store and ask for their expert help or research triathlon gear Online and make an informed purchase.

10 Triathlon Training Tips

A key component of deciding how to train for a triathlon is figuring out where your strengths and weaknesses lie. This realization will help you decide how to allocate your training time to best suite your weaknesses without compromising your strengths.

Learn To Transition Quickly

Familiarize yourself with the transition area ahead of time so that on the day of the triathlon you do not waste time as a result of being unfamiliar with your surroundings. Likewise, practice the logistics of placing your triathlon gear in the optimal spot so that you can transition quickly from one category to the next.

Know The Triathlon Route

If possible, do a practice triathlon in which you attempt to swim the swimming course of the race and bike or drive the bike/run portion of the race. This will help you familiarize yourself with the turnarounds, hills and landmarks you will face on the day of the triathlon.

Learn To Change Clothes Like A Quick Change Artist

Save time by purchasing triathlon-specific apparel and swimwear which can be worn and discarded quickly during the swim, bike and run portions of the race. This triathlon-specific gear is the key to saving a great deal of time during the “timed transitions” of the race.

Practice Time Saving Tips

Other time saving tips include such things as learning to put your visor, race belt and sunglasses on while running. Many seasoned triathlon participants have their own list of time saving tips which they have compiled as a result of their extensive triathlon experience.

Keep Things Simple

The fewer items you bring with you on the day of the race, the less time you will spend in the timed transition area and the lighter your load will be.

Work On Your Physical Response Time

Your fitness agility and reflex skills are a key component of reducing your overall triathlon completion time. Part of your training needs to focus on teaching your legs, as well as the rest of your body, to respond when getting off the bike and beginning to run as well as transitioning from a run to a swim.

This is a mental exercise as well as a learned physical response.

Use Toggle Shoelaces

This is a minor, but extremely important race-day, detail. Toggle laces are laces that don’t need to be tied and knotted. All you need to do is pull the cord and they are fastened. These laces minimize the risk of falls due to tripping over unknotted shoe laces and can save you time.

Hydrate On The Go

Triathlons are long races. Therefore, you must learn to hydrate on the go. Practice drinking water while riding your bike, running and swimming.

Make A List and Check It Twice

The worst thing you can do is to forget an essential piece of triathlon gear on the day of the race, such as your bicycle helmet, which can cause you to be disqualified. Therefore, it is important that you make a detailed list of all of your essential triathlon gear and double check it before the big day.

Learn To Care For Your Triathlon Equipment

Knowing how to use your triathlon gear is not enough to get you through such a grueling race. You must also know how to care for your gear should it break down or otherwise malfunction.

For example, practice changing your bike’s tire, fast, just in case you need to do it on the day of the race because knowing how to change your bike tire can be the difference between finishing your triathlon or not.

Photo courtesy of: foleymo


Paulin Soleyman
Paulin Soleyman is the founder and editor of The Underground Bootcamp. Her goal is to help everyday people live healthier, happier, more fulfilling lives by sharing all that she knows about healthy living, nutrition, and fitness.
Paulin Soleyman


  1. says

    Great tips, thanks Paulin! I’m doing a triathlon in 5 weeks and I’m starting to panic. I think I need to get myself to a sports store to get my gear sorted. At the minute I’m doing a ‘half triathlon’ 3 times a week to get used to transitioning between each exercise and work on my speed.

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