April 16, 2021

Triathlon for beginners: A guide to entering your first triathlon event

When it comes to endurance sports, you’ll struggle to find anything more intense, empowering and impressive than a triathlon. Triathlons use almost every muscle in your body and push you to the very limit. So, you’ll need serious strength, stamina and motivation to get yourself across that finish line.

As a triathlete, I know how overwhelming the thought of signing up to your first triathlon can be. Triathlons are daunting not just because of the exercise, but also because of the process. How does a triathlon work? What are the distances? Where do they take place?

When combining different sports in one race, there are lots of common concerns that might cause hesitations about signing up. However, as someone who regularly competes in triathlons, I’m here to answer all your questions and show you that a beginner triathlon is worth the effort.

What is a triathlon?

The popularity of triathlons have been buoyed in recent times, especially off the success of the Brownlee brothers. But, what actually is a triathlon?

A triathlon is a multidisciplinary sport that combines swimming, running and cycling in sequence. So, in a way, it’s like three difference races mashed into one. Each section has its own challenges and, while competitors need to be strong in all three areas, most competitors will have a favourite. Mine is definitely out on the bike.

Triathlons are awesome because they inspire you to work your entire body and combine different skills. They are also all very different. Some take place in the centre of cities, using man-made lakes for swimming, whereas countryside triathlons see competitors splashing in the sea, cycling off road and running into the hills.

Triathlon distances

Triathlons come in various distances meaning they can be accessible to all abilities. And, while you might be a strong runner, swimmer and cyclist, it’s best to start with a beginner triathlon and build your way up. This is so you can get used to doing all three exercises back to back and accustom yourself to the process.

Generally, beginner triathlon's are Sprint Distance, which involves a 750m swim, a 20km cycle and a 5km run.

The next stage is an Olympic Triathlon. This is a 1.5km swim, 40km cycle and 10km run.

After that, there’s the ITU Long, which is a 3km swim, 80km cycle and 20km run.

Then, there’s the Half-Ironman. This is a 1.9km swim, 90km cycle and 21.1km run.

And, finally, we have the Ironman: a whopping 3.8km swim, 180km cycle and 42.2km run.

How to train for a triathlon

Triathletes tend to be strong, agile and great at multitasking. This is because they use all areas of their body and train in swimming, cycling and running. You can’t afford to be weak in one of the three sports, so you’ll need to train each equally.

The thought of training for a triathlon can be a tad overwhelming considering you need to run, cycle and swim regularly. You’ll need to have time and dedication. But don’t stress. Training for your first triathlon is easier than you’d think. Like training for a half marathon, you’ll need to give yourself about 12 weeks to prepare. Ideally, you should train five days per week, with an equal balance of swimming, running and cycling.

So, how do you get the right balance? My advice would be do shorter sessions during the week, and get those miles in on weekends. For the week, 30-45 minutes per day is plenty. You should aim to swim twice a week and balance running and cycling between the other three days, swapping weekly to reduce risk of injury.

As with any sport, don’t push yourself too hard too fast. Doing so can increase your likelihood of getting an injury, which will restrict your training and could have long-term consequences. A triathlon training plan will help to build up strength and endurance gradually, while allowing plenty of time for rest and recovery.

And, considering there are different types of triathlons, my advice would be to train the type you’re doing. So, if you’re open water swimming, make sure you’re not just training in a pool, and if your cycle route has hills you’ve got to practise inclines.

Free Sprint Triathlon training plan

Stephanie Ede training for her first triathlon in an open water pool — Triathlon training in an open water pool

What kit do I need?

You don’t need to break the bank to do a triathlon. High-tech equipment certainly isn’t necessary, especially for beginners. However, there are certain essential pieces of kit that you’ll need for training and race day.

While experienced triathletes tend to invest in a tri suit which is worn during the swim, run and bike ride, this isn’t necessary for beginners. Don’t worry about changing - all triathlons have designated transition areas where participants change gear or clothing before moving onto the next stage.

Swim

For the swim, you’ll need:

A wetsuit or swimming costume: Open water swims tend to require a wetsuit, although some races don’t allow them so you’ll need to check it out.
Goggles: These should fit well without letting in water, feel comfortable and not fog or scratch.
A swim cap: If you have long hair, a swim cap will make you more streamlined and keep your hair out of harm's way.

Cycle

For the cycle, you’ll need:

A good quality bike: While you don’t need a professional bike, you’ll need something light, fast and reliable. Do your research and find the right fit (this guide from Tri Uk will help).
A helmet: Stay safe and protected on the roads at all times with good quality head protection.
Cycling shoes: These will connect with your bike’s pedals and provide greater efficiency on the cycle.

Run

For the run, you’ll need:

Running trainers: These are all you really need to run, so make sure they fit well and support your feet. A gait analysis will help in ensuring you get the right pair.

Other kit

Some other things you’ll probably need for your triathlon include:

Chafe balm: When transitioning to wet and dry environments, your body can chafe and become sore and painful. Chafe balm will help to prevent it and provide comfort.
Transition bag: This will help to keep all your kit in one place and make for a smoother transition.
Race belt: A race belt will help keep everything you need in one place with toggles and clips. Use it to hang onto your water bottles, gels and even your phone and keys.
Waterproof fitness tracker: This will accompany you during your training and adapt to all three sports.

Stephanie Ede, training on her bike — Cycling during a triathlon

My top 3 tips for triathlon success

#1 - Do yoga. Triathlon training works most of your key muscles, so you’ll probably find that you get pretty achey. Yoga is great not only before and after a workout, but also on rest days to tune into your body and stay present.

#2 - Eat well. Your body probably won’t be used to this level of exercise, so you’ll need to fuel it accordingly. Most triathletes also use sports drinks or gels to get an extra boost on race day.

#3 - Have fun! Triathlons are designed to test you, but they’re also joyous races with an amazing community spirit. Enjoy yourself and try to avoid any unnecessary pressure.

Inspired to enter your first triathlon? Check out what's on near you.

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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