Tips for Beginners

There is no such thing as a one-size-fits-all training program for beginner triathletes. Each individual has a unique combination of attributes: current physical condition, experience level with each triathlon discipline, physical limitations, available training time, and training budget. If you're a beginner, use the following training guidelines and tips for to speed up your learning curve and develop a simple training program that works for you.

• If you can sustain moderate physical activity (walking for example) for about an hour, you should be able to complete a sprint triathlon after about 12 weeks of training. If you are currently sedentary, it may take 12 weeks or more to work up to the point of being able to sustain moderate physical activity for about an hour.
   
• If you haven't already done so, choose the event that you want to participate in and register for it. Put your money on the line and get committed! This is the first step. Take it.
   
• You don't think you'll be ready for the upcoming event? Start working out anyway. You might surprise yourself! If you aren't ready, set your eyes on the next race. Either way, you're better off by starting now.
   
• Don't do too much too fast. A good rule-of-thumb is not to increase your workout distance, pace, duration, or intensity more than ten percent per week. If you do, you increase your risk of injury and/or burnout. Most people make the mistake of overestimating what they can do in the short term and underestimating what they can do in the long term.
   
• Your initial primary goals should be to develop your endurance (swim, bike, run, or a combination) for the approximate duration of a race and to develop good technique in all three disciplines. Don't worry about your pace. Seriously, don't even think about your pace. Technique and endurance. Pace will follow.
   
• Prior to the race, you should be able to endurance train at distances greater than race distances. That is, if the run portion of your race is 3.1 miles (5K), you should be able to run 4 or more miles. If the bike portion is 13 miles, you should be able to ride for 18-20.
   
• Be consistent. If you don't have time or motivation to do a full workout, do half of it. Other than your off/rest days, do something everyday.
   
• Form or join a workout group and learn from each other. Encourage each other. Develop accountability.
   
• Attend group workouts with veteran triathletes and ask questions.
   
• You don't own a road bike? There are several other options. Borrow one. Use a mountain or hybrid bike (many recreational triathletes do this). Train on a stationary bike and rent or borrow one for the race.
   
• Use educational resources to learn to train smart and get the most out of your training time and effort. (The TriLife Eternal Training System resources are available to all Tri4Him members.)
   
• If you have the time and inclination, contact a local race director and volunteer at an upcoming triathlon in your area. You can watch how the race is conducted as well as see how experienced triathletes handle transition. If you can't volunteer...just go observe.
   

The Tri4Him Performance Membership comes with unlimited custom training plans. Plans are built from your individual athletic attributes, history, and personal assessments using our proprietary TriDot system. Beginner assessments include a 10-minute swim, 8-minute bike, and 12-minute run. More challenging assessments are used as you progress.

If you're interested in getting the most out of your training time and energy and reducing injury risk, become a Performance Member and start implementing a plan custom built for you. (How It Works)