Triathlon includes three disciplines: swimming, cycling and running. The winner is the competitor who crosses the finish line first after completing all stages of the route. However, just completing all the distances is no small achievement – it requires endurance, efficiency and versatility, and is also proof of a solid preparation. How to begin your triathlon adventure? Here are some tips!

What is the first goal you should set yourself ?

If you’re just beginning your triathlon adventure, it’s worth setting yourself a realistic goal – you won’t start straight away with entering an ironman or an ultramarathon. It is best to start with the shortest possible distance – sprint (0.75 km swimming, 20 km cycling, 5 km running). Some competitions also offer super sprint distance, with even less requirements. This is a great opportunity to see if triathlon is for you.

How much time do I have to spend preparing for the first events?

The preparation stage is very much an individual matter. However, it is estimated that half a year should be enough time to prepare for your debut (starting and completing all stages). It is best to do basic medical examinations before commencing the preparations.

What should a sample training plan look like?

It is best to consult a detailed training plan with a coach who will individually select the training time and distance. Below is an example of a training plan for a beginner:

• swimming – 3 hours a week;
• cycling – 30-40 km twice a week;
• running – approx. 10 km 2-3 times a week.

Remember about the so-called “overlaps”, i.e. combinations of cycling and running in one training unit.

I’m not the best swimmer. Will I be okay?

If you can swim at all, don’t worry – practice makes perfect. In addition, in triathlon you start in a wetsuit, which, thanks to its buoyancy, makes swimming easier. If you feel more confident swimming breaststroke than freestyle, choose this method.

What equipment do I need?

The most expensive piece of a triathlete’s equipment is a bicycle. If you’re just starting out, there’s no need to invest in a special triathlon bike. Of course, it would be great to compete on a road or time trial bike, but until you decide that triathlon is a “long-term” passion, you can start on a mountain or cross bike. The wetsuit, on the other hand, can be rented at the beginning (for a fee).

It is definitely worth investing in specialized running shoes at the beginning – optimal cushioning will protect joints and ligaments, as well as increase energy when bouncing off the ground. Breathable outer material (e.g. mesh) will provide comfort.

As for additional accessories, you will need triathlon swimming goggles and a helmet (compulsory items). It is also useful to purchase cycling glasses that will provide protection against UV radiation and cycling gloves.

In the beginning shorts and a t-shirt will suffice for a competition outfit.

What is the best diet for a triathlete?

Diet, next to training, is an important component of any success in sports. In the case of endurance sports, you should focus on adequate hydration and the right amount of carbohydrates. During competitions/training, the demand for carbohydrates is estimated at 60-70 g/hour of sports activity, while water loss can reach up to 3-4 liters/hour of training. A triathlete’s meal – especially before the start – should be high in carbohydrates, low in fibre and fat.

Supplements that enrich the diet with carbohydrates can be helpful. For example, the supplement line Vitarade od Fitness Authority, addressed to enthusiasts of endurance sports. It helps provide the body with the right macronutrients to help you achieve your goals and overcome new challenges.