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Beginner Triathlon Training Tips | Help For New Triathletes


– Are you new to triathlon? If so, you might well be struggling to know where to start when it comes to putting three, very different sports together. Well I’ve recently had a few friends who’ve done their first event and they’ve had so many
questions, and understandably so. So I thought I’d put together some tips and pieces of info that
will help you prepare for your first event. (upbeat music) It goes without saying,
you are going to need to do some training, ahead of
your first triathlon. Now it obviously depends on what background you’re coming from, but say you’ve got no
experience of the three sports, well I would seriously recommend that you head along to a club, or at least speak to a coach to get some advice and guidance for that. And we’ve also made a series of videos on how to train for your first triathlon, so check those out. Now, before you get too carried away and start worrying about putting
all three sports together, you need to focus on each one individually and make sure that you’re
happy and confident to complete the distance, or hopefully a little bit more than, that’s going to be in your event. So let’s say you’ve
entered a sprint triathlon, which is a great distance to start with. Well for that you going to need to be very comfortable swimming 750 meters, you need to be able to cycle
at least 20 kilometers, and run at least five k. Once you’ve got to grips with each sport, and you’re confident at
covering that distance, it’s time to look at
putting them all together before race day. Now the swim to bike isn’t
really too concerning, because the swim
predominantly uses your arms, whereas the bike is
predominantly your legs. But when it comes to the bike to run, well that’s a different matter. (upbeat music) Well as the bike and
run rely on your legs, it really is a good idea to
practice doing a bike ride and then going straight
out onto a run after. You’re going to experience
that jelly leg feeling, and it’s always better to
have this the first time in training, so at least
you’re going to know what to expect when it comes to race day. And with a few practices in your legs, you’ll get more used to it as well. And these types of sessions
are known as brick sessions, in case you’ve never heard of that term and you had no idea what
people were on about. If the swim is something
you really struggle with, don’t worry you’re not alone. It’s the most common
challenge for triathletes. And as a result of that,
there’s actually an event that’s a super sprint, which
involves just a 400-meter swim, but the bike and run are
still the same distances as the sprint that we already mentioned. Now sticking with swimming
and talking about training, you also need to make sure you prepare for the type of swim that
you’ve got coming up. There are plenty of pool-based triathlons available for beginners,
but if you have opted to do your first triathlon
in an open-water event, then please, please make
sure you go and practice in similar conditions,
because it is very different. Swimming in a wetsuit
is different in itself and there’s a lot to think about, when it comes to open water. So if you do want some
more advice on that, then check out some of our GTN videos, which we’ll share with you
in the description below. (upbeat music) Yes you do need a fair
amount of kit to train and race in a triathlon. But that doesn’t mean you
need to head straight out and buy everything to do with swimming, cycling, and running. Admittedly, you are
going to have to invest in a few key pieces, but
most of those will hopefully be able to double-up for
training and race day. Now I’m not going to go
into loads of detail here, ’cause that’s a video in itself, but if you think logically,
so for the swimming you’re going to need a
swimsuit, hat, and googles. And then when it comes to the run, you’ll certainly need a pair of trainers, and at least some running kit. Well as for the cycle, you
can do quite a bit of training indoors on a gym bike, but
ideally you will need to head out onto the road at some
point, and all you need then is a functioning and safe bike with brakes and preferably some gears. If you’ve got something basic at home you can use that to train on. And if you get the triathlon bug, then you can always upgrade
after your first event, or maybe even borrow a bike for race day. Safety is important. So it’s definitely worth
getting your own helmet. You don’t need to get anything fancy here, just make sure that it meets
those safety requirements. And then there’s some other
expensive pieces of kit, which you don’t necessarily
need to start with, such as bike shoes, tri-suit and wetsuit. There’s nothing wrong in
doing your first event in your trainers. You can then get changed
after each discipline, so you won’t need a tri-suit, and you can usually manage to borrow a wetsuit if you want to. But I would say, that maybe
buying a cheap tri-suit, or finding one you could borrow, would be a really great
help for your first race, as it’s one less thing to worry about, as you don’t need to get
changed between each discipline. There are a few other pieces that are just small investments, but can make a significant
difference to your race day. So a race belt for example. You attach your race number to that and then you can wear it
on your back for the bike, and you simply spin it round to the front when it comes to the run. It saves you having to pin
it onto a different top, or getting changed afterwards. And also elastic laces
are a great invention. They simply make it that
much easier to get your feet into your shoes when they’re
a little bit wet and clammy. (upbeat music) Well that leaves us with race day and obviously you need to choose the event that you’re going to enter. And I would suggest that
you consider location. Go for something that’s closer to home, as you’re more likely to be
familiar with the surroundings, which should automatically make you feel that much more relaxed,
as well as, maybe you can convince your friends and
family to come along and support if that’s something that you want. And obviously it’s going to be cheaper, as you shouldn’t need accommodation costs and travel to get there should be less. And then you need to think about whether you want to do an
open-water, or pool-based swim, which we’ve already talked about. And on top of that you
need to consider distance. But I would recommend starting with a
shorter-distance triathlon, ’cause you can always build
up as you get more confident. (upbeat music) Now you do need to have a grasp
of the basic rules at least. And the more you know them,
the more you can then relax and actually focus purely
on your performance. So there’s things such as the helmet rule. You must have your helmet done up, and on securely before you take your bike out of the racking. And at the other end of the bike leg, you must make sure your
bike is back securely in its position, before
you take your helmet off. Then there’s the mount and dismount lines. You need to know where you
can get on and off your bike. Also that distance between
you and the rider in front. So there’s quite a lot to consider there. Also really good idea to
be familiar with the route, so you don’t need to worry
about where you’re going. And the start times are
obviously important. And on that note, do try and get there with plenty of time so you can set up and hopefully even have a
little bit of time to relax. Stick with what you do know on race day and please don’t go trying anything new. You might hear other athletes
talking about tactics, or maybe you see some of the
guys in the earlier waves, doing flying mounts onto their bike. Well I would save these
for practicing at home and right now, just concentrate
on your own performance, and hopefully you can then enjoy it, as you’ve always got plenty of time to go back and hone those skills. And hopefully you’ll be back
to do another race soon. (upbeat music) I’ve already mentioned
a few of our GTN videos that could be helpful, but we’ve got loads of tips for beginners, so do go and check out our GTN archive, and if you’ve still got a question that hasn’t been answered,
well do let me know in the comments section below, and we’ll do our best to get back to you. But if you want to make
sure that you get all of our videos here at GTN in the
future, just click on the globe on screen to subscribe,
and give us thumbs up like if you’ve enjoyed this. And I talked about those
videos of how to train if you are new to triathlon,
well we’ve got a playlist for you and that’s just down here.

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