The Triathlon – An Entire Help guide to the game


10 Rules You Need To Know Before You First Triathlon | Race Tips For Beginners

Video taken from the channel: Global Triathlon Network


Triathlon Transitions A Guide for Beginners

Video taken from the channel: TRIgirl TRIquest


Quick Guide to Olympic Triathlon

Video taken from the channel: Olympic


T1 Triathlon Transition | How To Go From Swim To Bike

Video taken from the channel: Global Triathlon Network


Top 5 Essential Swim Skills To Master | Triathlon Swimming Tips For Beginners

Video taken from the channel: Global Triathlon Network


How To Train For Your First Triathlon | An Introduction To Triathlon Training

Video taken from the channel: Global Triathlon Network


How To Start Triathlon A Beginners Guide To Your First Race

Video taken from the channel: Global Triathlon Network

At the most basic level a triathlon is composed of three cardiovascular-focused exercises: swimming, biking, and running. In fact, virtually every triathlon requires participants to complete the physical activities in this order. From training to technique, fueling to recovery, if it’s essential to the sport, it is covered in Complete Triathlon Guide.

In this guide, you’ll find invaluable bike-handling techniques straight from the pros, learn how to assess running form and improve running cadence and stride, troubleshoot your freestyle swim stroke, and shave seconds off starts and transitions. Getting started in triathlon can be overwhelming, but we’re here to help. As a triathlon beginner, we recommend starting with a sprint triathlon (generally a 500-meter swim, a 20K bike, and a 5K run), but if you’re interested in longer distances you can learn more about what those entail here. Along with the gear, training, and nutrition resources below, you can also ask us questions on. Triathlon consist of three individual sports: swimming, cycling, and running.

Done one after the other, triathlon is one of the world’s most challenging sports. You may be wondering if you’re swimming, cycling, and running how long are you performing each discipline for?Participants must complete one sprint distance, one standard distance and two other races of their choice and at the end of the season trophies are presented to each bronze, silver and gold medallist in each individual age group (which means women aged 20-24 are competing against other women aged 20-24 etc).

Description. The Triathlete Guide to Sprint and Olympic Triathlon Racing will help you discover the speed, thrill, and challenge of triathlon’s most popular race distances. Not everyone has time to train for long-course triathlons. By pursuing triathlon’s shorter distances, you can enjoy all the total body fitness benefits of the swim-bike-run sport and discover the unique challenges of.

Triathlon Equipment (You may also be interested in reading BT’s three-part series on triathlon equipment, which details the absolute essentials versus the niceties.) Buying a Bicycle General Purchasing Advice. First of all, feel free to show up for your first triathlon(s) in a mountain bike, old road bike, hybrid, whatever you have or can. Saddle Fore / Aft Position Triathlon. Your saddle fore-aft position is one of the most important aspects of your triathlon bike fit. This can affect such things as power, muscle load, stability, and pelvis pressure.

So getting the right saddle fore-aft triathlon position is a key point in a comfortable and powerful fit. Triathlon Bike Fit Measurements. All road, TT and triathlon bikes are sized in centimeters, but often you see companies such as Giant labeling them as small, medium, and large. Don’t let this confuse you, as most triathlon bike fit measurements are provided in the detailed description of the bike.

If you are looking for a new goal, the Lake Placid Ironman course is one of the most sought after Ironman events on the calendar. Every year triathletes from all over the world travel to Lake Placid for the atmosphere and most notably, the challenging course. Located in the Adirondack Mountains and home to the famous Adirondack climbs.

List of related literature:

Cross-Training: The Complete Book of the Triathlon.

“The Guide to United States Popular Culture” by William Labov, Ray Broadus Browne, Pat Browne
from The Guide to United States Popular Culture
by William Labov, Ray Broadus Browne, Pat Browne
Bowling Green State University Popular Press, 2001

For the serious triathlete who has a family, a career, and many other commitments, the challenge can be overwhelming.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Since the first edition was written, we have learned more about triathlon as well, and we have dedicated an entire chapter to this unique event.

“Training and Racing with a Power Meter, 2nd Ed.” by Hunter Allen, Andrew Coggan
from Training and Racing with a Power Meter, 2nd Ed.
by Hunter Allen, Andrew Coggan
VeloPress, 2012

Now I needed to apply this to learning front crawl, if I was to take on triathlon as my next challenge.

“Horses, Heifers and Hairy Pigs: The Life of a Yorkshire Vet” by Julian Norton
from Horses, Heifers and Hairy Pigs: The Life of a Yorkshire Vet
by Julian Norton
Michael O’Mara, 2016

The triathlon consists of three parts.

“The Pearson Complete Guide For The Cat” by Sinha Nishit K
from The Pearson Complete Guide For The Cat
by Sinha Nishit K
Pearson Education, 2011

It provides information on the training and technical aspects on the different triathlon’ distances.

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

Triathlon was enjoyable until I underwent my own personal expansion project — and after that, the running became nigh on impossible.

“The Kiwi Pair” by Eric Murray, Hamish Bond
from The Kiwi Pair
by Eric Murray, Hamish Bond
Penguin Random House New Zealand, 2016

This particular book has most resembled a triathlon, with a few obstacle courses thrown in for good measure.

“Weapons of Mass Migration: Forced Displacement, Coercion, and Foreign Policy” by Kelly M. Greenhill
from Weapons of Mass Migration: Forced Displacement, Coercion, and Foreign Policy
by Kelly M. Greenhill
Cornell University Press, 2011

And then there is the Ironman triathlon, probably the most strenuous of all competitions, in which the athlete must first run a marathon, then cycle for 112 miles and finally finish with a 2-mile swim.

“Life at the Extremes: The Science of Survival” by Frances Ashcroft
from Life at the Extremes: The Science of Survival
by Frances Ashcroft
University of California Press, 2002

I knew I could handle the marathon and thought just adding swimming and biking would be a piece of cake.

“Chicken Soup for the Soul: Think Positive: 101 Inspirational Stories about Counting Your Blessings and Having a Positive Attitude” by Jack Canfield, Mark Victor Hansen, Amy Newmark
from Chicken Soup for the Soul: Think Positive: 101 Inspirational Stories about Counting Your Blessings and Having a Positive Attitude
by Jack Canfield, Mark Victor Hansen, Amy Newmark
Chicken Soup for the Soul, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hey, I have a question.

    I can swim for a fairly long time (only the swimming lesson at school is already done (-;), I can cycle very far, I have never actually tested how far myself, and I can also run a little more than 10 km. Never done a triathlon and now i wonder what distance I would do. I think the 1/8 is something good for me 500m swimming, 5km running and 20km cycling.


  • Nice video. I cannot emphasize how important it is to do some shorter distances before embarking on a longer time commitment and a longer distance. I learned and continue to learn a lot about myself, about being efficient, about what is truly important to have on my station as I have raced. I will say that for shorter races, any and all efforts count: short runs of 20 minutes, short swims, short bike rides. The important thing is to get out and do it. Cognitively speaking we can build on these experiences to have the psychological endurance to complete a triathlon. In addition, our bodies, our muscles, and the wisdom of our body will remember movement. People do not realize that, from an evolutionary standpoint, we are designed to do exercise. A lot of it. As you train, take care of yourself, listen to your body, be smart about not taking undue risks and prevent injury. It is definitely important to have support: partner, family, friends. Lastly, remember when you do the race to be grateful to all the volunteers that give up their own training and family time to make the race possible.

  • Did my first Olympic size on my own (just took the distance on the watch), in 3h31, swimming in the sea and with a mountain bike. I swear you hate having a mtb after the first 10k! �� Still enjoyed it though! and the feeling when you’ve done it ��

  • 1/8 triathlon in 2015, 1/4 triathlon and Half Ironman Dun Laoghaire 2018. Two half distance races planned for 2019 (in The Netherlands)

  • I’m 8 weeks out from my first triathlon. I’m super nervous, but super excited. Have been training for 8 weeks purely for the tri; but am only doing the novice/small tri.:)

  • Rules: u can’t cycle in the transition area (after swimming or before running), can u?
    My first triathlon was last August, sprint, borrowed bike, loved it!

  • I’m gonna do my first race under Challenge brand. I’m racing Challenge Prague 70.3 only at age 16 with approx. time sub 4:40 at day of my 1st race aniversary. I’m registered and everything is paid. Now it’s time on me to work & maybe get some support.

  • 10 weeks buahahah. Maybe for sprint. I want to start with Olympic one and im not sure if 6 months are enough. Cmon, you are swimming with open hands. I didnt even start and i can see your mistakes already zzzz

  • My eyes are in pain after seeing that poor cervelo with flat pedals 2:07:D.
    And for everyone out there, I recomend you to start with a sprint triathlon, supersprint is probably to fast to enjoy.

  • Transitioning from swim to bike will be my biggest challenge I’m pretty sure. I expect I’ll be like a walrus trying to get on that bike

  • Could you also do a video/series on how to run? I just did my first two runs (3k and 5k) and I feel more broken than any endurance mtb race has ever exhausted me…

  • Full distance is not an Ironman (for ex.: Challenge Roth). It’s the other way around. Ironman is a brand like kleenex. Not all tissues are Kleenex.

  • Racing half naked? Haha the winner of the USA age group championship for both Olympic and sprint wore only a speedo. He had a great handlebar mustache too.

  • Thanks for the great video! For the suits, do you mean we wear the trisuit then for Swimming, we wear the wetsuit over the trisuit?

  • Thanks GTN…after 3 months of training, completed my first Tri today…an Olympic distance (Columbus, OH…USA). Turning 50 tomorrow. Thanks for helping me achieve my goal!!

  • Awesome Video! Gave me a boost and confident to go for it! Been running for almost a year and started swimming for a couple of months. Will slowly build a bike. I am aiming to start triathlon, Ironman included, next year. Glad to have found your channel which will be my bible for this journey.:)

  • Hello,

    My name is Kilian and I am a 16-year-old sophomore attending Templeton High School. Running has always been my passion, but I have taken my training very seriously for only the past few months. However, I have already taken part in two races, both 5 kilometer (3.1 mile). In the first one at Hearst Ranch Winery, I placed 3rd out of about 300 runners. During my second race at Cali Paso Winery I achieved 2nd place, with a time of 17:48, also from about 300 runners. My goal is to race half marathons in the upcoming year, I will be participating in one in February 2020. Currently, I am in my second training block for the 13.1 mile distance on road, I would also like to complete a trail half marathon. For this goal however, I would need money for new running shoes for trails (and roads) racing and training, clothing for all seasons of the year, and gear that would allow me to train in the best way possible. Ex. Running jackets for the winter, compression clothing for recovery days, sunglasses, socks, shorts, pants, nutrition, etc. I am planning to shift my running up to an even higher and more consistent level in 2020, therefore I need to buy on gear now; I also need some better, warmer clothing for the cold winter months. Companies that want to donate or sponsor me, will be represented on the back of my running shirt when I race, also I will mention them whenever I will be interviewed. Just contact me at [email protected] for further information.

    Thank you for all your support that will allow me to continue my journey with running throughout high school and hopefully college and on!!!

    Here is a spreadsheet of the costs with most of the things I will need.

    My GoFundMe can be found at:

    My running profile at Nike Run Club is K P, description: CALIFORNIA, you can friend me so that you can see my monthly progress. I rarely use Strava, but you can find me here at Kilian Pankowski.

  • i hate cycling, i love running, and neutral about swimming. Cycling is the worst thing i could think about doing. Running is life!

  • Hi!
    Could you please recommend me a simple and cheap bike mark to start training? I want to start training for the first triathlon. Thanks.

  • Getting ready to release a whole series of triathlon training videos. Check them out here!

  • Those underwater shots are awesome! Started Training for a Triathlon 3 Weeks ago. My best is the Bike second best run and then swim����‍♂️ my last time swimming was horrible�� but im looking for the pools to open up again so i can train for it��

  • I have been a swimmer all my life and a cross country runner throughout middle school and some of highschool, I hope to do my first triathlon next summer. Hope there isnt an age requirement lol I will only be 15 when I do it. Really though, 6 miles really isnt that long seeing as how a long run for me is 8 miles but idk how hard it will be after swimming and biking

  • The area I live in just held their first Tri today. I’m motivated to jump in to the fray next year. Thanks for the excellent advice.

  • You should not take a road bike off-road. There’s a reason it’s called a road bike. Also, you don’t need a working bike. You need a working road bike.

  • I’m from India n have enrolled for my first 70.3 triathlon in Nov 2020. I’m a runner since last 2 yrs, recently learnt swimming n your channel has inspired me to enroll for this triathlon event. I was confused about buying a new bike with a limited budget n thiis video has answered that question. Thank you. You guys are doing a great job!

  • I’m preparing for two distances: 70.3 and ironMan. For half ironMan I assumed one year of preparation is ok, and another year for full ironMan. I have a swimming background, but I really struggle with running. So most of my training are easy runs. Like, 5 days to run, 2 days to swim and 2 days to cycle. Often combine swim and cycling in one day.

  • Hi Heather!!
    Very usefull! Nevertheless, could you make a video tackling mandatory rules all at once? (like the one about the helmet being cliped).
    I am heading toward my first triathlon (half-ironman), and I wouldn’t like stress making me forget half of them.
    Thanks for this good quality content!
    Kind regards,

  • The best way to practice swim to bike (as I learnt as a junior) is spin around on the spot 20 times, then run to your bike and go through a mock transition. It replicates the dizzy feeling of getting out the water.
    I’d also recommend doing pool based triathlons to start with as well as it gives you more security. And since it’s a staggered start for each person with slowest going first you won’t be left last out on the course

  • Wow I had this random idea to cycle-run-swim-rest (repeat) for the past 5 weeks. Today I woke up thinking hey I could do a local 1/8th triathlon in 10 weeks. Now I see this video and the timings on the different disciplines are exactly what I’ve been doing. I’m really starting to look forward to it now!!! Keep it going!

  • I can see why there’s not many black people in this sports. The equipments are quite expensive. Those people in Kenya and Ethiopia would definitely dominate this sports if someone would sponsor them.

  • Personally, it is my belief that you work on your weakest event the most; your strongest the least. I did the Nautica Triathlon last summer in Malibu and the tenth wave of athletes could not make it past the wave break. There are videos here on YouTube. I was astonished at the poor swimming quality of at least 1/3 of the athletes.

  • when you’ve been training six days/week for seven months in preparation, and realize you’re way over trained for your first entry tri lol

  • What about post race training? I just did my first tri last weekend and I wasn’t sure if I should take a few days off, one day, no days? And should we resume the heavier schedule right away or ease back into it?

  • Dear Brother। you have done a good job। I have been an International swimmer। Now thinking to start Triathalon। I वास looking for useful tips। I am sure your Chanel will guide me and। ह। provide good। help। some others like me। Many Thanks and। Best Wishes❤️����������������❤️

  • Any videos or suggestions on bigger or overweight people trying to lean down and build up for a triathlon. Btw, I absolutely love your videos. Very informative and funny at times. Keep up the good work.

  • I’m a seasoned triathlete, but am always curious on different people’s tips for beginners… And while watching the video I noticed you both rocking different On models for the run portions. I am the rep here in the US for Southern California for On and it was a pleasant surprise to see that! Really dig it, guys!

  • Hey, Just had few questions about it. I don’t know how to swim but i have done marathons. How many years would it take someone like me to prepare for a triathlon? considering if i spend this year learning to swim. A little advice from you would keep me motivated. This was a great video, so simple and so informative. Thanks in advance.

  • Can’t wait for the training videos! Perfect timing since I just began training for my first tri. Looking forward to your guys wisdom and insights!

  • Break the expensive bike stigma! Everyone thinks they need to spend so much money to do triathlon, if you’re beginning buy whatever is in your budget:)

  • Sir/madam good morning
    I am in india
    I want to one best purpose 4500km long travel upcoming the year.
    My budget 1,00000 lakh inside so please best cycles brand with model names tell me sir?

  • Any advice for those newbies who have work/life schedules constantly changing? I have a young family and run a business. It’s tough trying to stay consistent at times with training.

  • Heather, for 2018, you should do a sprint and Oly and post a vlog series about the differences from long distance races! If nothing else, I’m sure you’ll learn something from the experience!

  • I would say rather than tri-suit for initial triathlon/s is to use Triathlon shorts and cycling jersey.
    You’ll get more use out of the cycling Jersey in day-to-day use and it has zip in front to allow cooling when on the run!

  • I can recommend not having an expensive bike when you do your first triathlon.

    It’s been 20 years since I gave up triathlon and there is one race that stick in my mind. Before this race I had a crash on my race bike and so I raced on my training bike with mud guards and a pannier rack. I was over taking people who were on full carbon fiber low profile time trial bikes that cost many thousands of pounds, and I was just going faster without even any tri bars just standard drops on my training bike. It was so funny I still laugh about it today.

    This was 20 years ago so a full carbon fiber bike would be several thousand pounds, don’t spend that sort of money if you are slow. Being slow is perfectly reasonable everyone has to start somewhere, just make sure your bike matches your ability.

    Some people were racing on mountain bikes, they were slow and I have respect for them for giving it a go and racing.

    But come on if you spend more money on your bike than some people spend on a car then just do some more training so that you don’t get overtaken by someone on a winter training bike with mud guards and a pannier rack.

  • Please check out the small boat called the Seahorse
    It is an ideal training aid for triathlete swims in open water and coaching.
    It is a bicycle powered catamaran that has a large trampoline, it is very fast, can be sailed, transported in a pickup truck bed, trailored, roof racked, camped on, fished from, raced, thin ice fished from, lived on, etc. Any bike powers it, from mountain bikes to road bikes, tandems, recumbents.

  • What suggestions do you have for swimming while menstruating? How can I swim in such a way, in which I won’t have additional cramps? Also, which brand of tampons are best for swimming? What is the best way to prevent yeast infections and bacterial vaginosis when swimming? Can you swim after unprotected sex?

    Any answers would be appreciated. Thanks!

  • Thank you for this lovely swimming demo and vital tips. The duo is remarkably awesome to listen too. Quite articulate with elaborations. I am an enthusiastic swimmer and indeed have learned salient swimming techniques on how to become a better swimmer. Thank you again lady and gentleman. Keep it up please lovely duo tutors!!! Appreciation from Samuel

  • Would someone please watch my swim video and help me troubleshoot it? I’m new to Triathlons and the swim is my weak event. SUx:
    Thanks in advance.

  • No comment from either of you on the bicep curl you use to pull yourselves over when doing your tumble turns… Hands and palms pull from hip to over your head so arms are extended out in front before you push off the wall… Every one does it, but almost no one teaches it.

  • Excellent tips here and really good video of technique. Extending the reach allows the swimmer to gain a long, taut body position and balance in the water, thereby getting the legs longer and closer to the surface and reducing drag. Think of paddling kayaks which would cut through the water better, an inflatable kayak or a carbon fiber racing kayak? The swimmer’s body needs to be long and more rigid like the carbon fiber kayak hull because of the power from “paddling” with your “blade” (fingertips to elbow) needs to transfer to a hull that can cut through the water (unlike one that is soft, legs splayed, bent at waist, etc).

    Many triathletes are “adult-learned” (aka adult-onset) swimmers and need to improve swimming technique efficiency and increase sustained power. There are 2 common traits that experienced swimmers possess and which most adult-onset swimmers lack. Coach Conrad Goeringer, author of the excellent book “The Working Triathlete”, cites 2 factors that adult-onset swimmer need to swim better:

    1. Improve body position to maintain a long, taut, strong body line from head to toe. When swimmers drag their legs and feet, this creates a lot more drag, which requires more energy expenditure to cover any set distance. The common causes are weak core muscles and lack of awareness of the need for a long bodyline balance in the water.

    2. The ability to sustain a propulsive catch: Many poor swimmers “drop their elbow during the stroke, and this causes the arm and hand to slip in the water, rather than getting a hold on the water. Also, adult-learned swimmers often swim with a “monospeed” pull, thereby not engaging the large muscles of the Latissimus and upper back that are essential for propulsion.

    If you want to get faster, more powerful, and efficient, I recommend this free 5-part course with coach Karlyn Pipes, Masters swimming world-record holder, and internationally recognized Freestyle technique guru:

  • Hi! I was wondering if you could help me. I wanna try out for my school swim team but I have no experience. My school is really competitive and has been winning state for 25 years.I was thinking about doing joining an out of school team and try to prepare myself. Also my parents aren’t really sure about the idea. They wanted me to do a sport and so I picked swimming( I have a feeling ). I’m not really sure how I can convince them but I don’t want to do swim if I’m just preparing to fail. I’m planning to actually try and practice but as I said I don’t want to do it if I’m just preparing to fail.
    Do you think I can/should do it? My school tryouts are in October.
    I was wondering if you could could give me tips on how to prepare, what to bring to tryouts and practice, what strokes I need to know, tips about swim and strokes, what gear I would need,how to do starts and turns, what conditioning exercises, etc.
    Also my school team is a swim+dive team. Do I really need to know how to dive?
    Also I know this shouldn’t really affect my decision but I’m worried about what other people on the team will think. I’m not really friends with any swimmers but I know that they know that I don’t do swimming. I’m just worried that everyone will judge me.

  • I’m not actually a beginner, I’ve been learning strokes since I was about 3. I do however want to join a swim team so… Edit, those tumble turn things are the things that I’m not very good at though. I’m always too far from it. ����‍♀️

  • As a former County level swimmer I would say one of the best things swimmers of ANY level can do is to have themselves videoed as they are swimming. The amount of people I see training in the pool who are probably kidding themselves that they are the new Michael Phelps & yet are slapping the water with arm entries, being all out of shape when breathing & a multitude of other easily remedied problems is phenomenal! The arm slap is a big one, end of the day noise is energy, you should be like an aquatic ghost going through the water!

  • Great bit of advice on breathing! When swimming my breathing is all over the place and I find it difficult to style a stroke properly in addition to copying with the cold water. It’s so humiliating to go back to a beginners swimming class and look a complete fool!

  • for some reason i cant breathe out with my nose underwater in a pool. Its impossible for me. But i was able to do it when i tried it out in my bathtub. I dont understand whats stopping me from doing it in a pool. Some advice?

  • I’ve had issues coming into T1 with cramps in my shins! Of all places, then my calves. Any ideas or help with that? I’ve stalled getting out of the water because of it.

  • I so want to complete a triathlon, even the beginneer level. I am looking for ways to get fit this looks like an awesome way except the costs of course.

  • What a fabulous video! Attempting my first tri in a few weeks and didn’t have a clue about the official rules. This content totally lines up with the rules for my local race. Thanks!

  • No mixed drafting. Man on man and woman on woman. Women get away with drafting all the time it seems. The last triathlon I did a woman drafted four guys for 6km

  • 10 to 12 weeks, that’s pretty dangerous guys. With that period of training I would recommend a 1/4 triathlon as a beginner. Preventing injuries will be a lot more important!

  • Question on the drafting rule, if you overtake someone then that guy/girl overtake you again, can u keep doing overtaking alternatively within the time limit (kind of like team timetrial )

  • I only did 2 triathlons in my life, but since I have been watching this channel, I can smile at myself, how not knowingly I managed to finish those races:-D The only rule I checked was the time limit for the swimming, as I am terrible at that:-D

  • Questions about swim rules:

    1 Are you required to use the crawl stroke for the swim or can you use a different stroke? I’ve got a fast breast stroke that I can sustain for long distances and would like to use it if the weather is windy and the water surface choppy. Would that be allowed? If other strokes are allowed, has anyone ever used a different stroke and can you offer any advice on avoiding kicking other swimmers with a whip kick? Would taking a line along the outside edge be sufficient?

    2 Are swimmers allowed to temporarily submerge and swim underwater? For example, when circling a buoy to reverse direction in a very crowded field of swimmers, can a swimmer submerge to cut the corner and resurface just beyond the crowd? I’m not talking about swimming inside the buoy that would be cheating. Rather I’m talking about getting past the swimmers who are jammed up at the turn.

  • Make sure your bike is race legal, not all bikes are good to go. Especially important in draft-legal races, where the rules mostly conform to the UCI ruleset…

  • For my first Tri I even rented the wet suit and the bike (I did train on a bike I borrowed from a friend), so investment can be even less… This is for your second event that you start piling gears up:-D

  • Last year you could carry your brother over the line, despite the ITU rules implying that was not allowed. And Individual country rules like US saying no. This year it’s really not allowed.