What sport are most triathletes best at

Guide for beginners in triathlon

On this page I would like to put a link guide through the collected tips for all triathlon beginners, which deals with the most important things for the first start. Each link leads to a suitable tip. Have fun while reading.

First of all, the length of the competition, because there are different distances in triathlon. The best way to get started is of course the people's distance, which is intended precisely for those who want to get a taste of the sport of triathlon.

You should clarify that beforehand

Before you start exercising, see a doctor and get examined. Because although triathlon training definitely strengthens the heart, the risk of a heart attack, for example, is increased during a competition.

In addition to the medical examination, you can also take an inventory of the material. With its three disciplines, triathlon also needs a lot of individual pieces of equipment. These videos tell you what these are in detail for the ...
… Swim
… To go biking
… To run

When the equipment is halfway there, you can start training.

Basics for training

Just go for it, that can be very pleasant at the beginning, but good training sets targeted training stimuli for the body without overloading it. That is why coaches are also very important for our sport. However, since a beginner cannot afford his own trainer right away, there are basically two options:

  1. join a club
  2. to use a general training plan

You can certainly find a suitable club for triathlon by searching the Internet, but you don't need to look any further for training plans, they are available directly on Triathlon-Tipps.de. For example, those for the people's distance are here. But there are also instructions for the Olympic, medium and long distance via the menu above.

Before the training starts, you still need your training areas. These two tips explain how to determine this:

How to determine your individual training areas - Part 1
How to determine your individual training areas - Part 2

Training and preparation

The doctor gave the OK? Are the training areas clear? The plan is there? So let it begin …


For most triathlon beginners, swimming is a challenge. It is the discipline with the most complex sequence of movements, and it also happens in an unfamiliar environment that makes breathing much more difficult, for example.

Swimming training initially takes place in the swimming pool in winter. Here it is good to know that there is also a kind of swimming etiquette on the track. The first thing you should do is get a feel for the water and familiarize yourself with the element. The sculling exercises, for example, are very suitable for this.

Most novice swimmers have big problems with breathing: water penetrates through the nose or mouth, coughing attack, panic arises, nothing works anymore. It is therefore a good idea to look at the point of breathing when swimming first. Incidentally, this also includes exhaling.

A good position in the water means that there is as little water resistance as possible and thus slows down the propulsion. The pull of the arm is mainly responsible for moving forward. After all, the kick of the legs when crawling has the purpose of supporting the position in the water and also generating some propulsion without tiring the triathlete's legs. It is practically an auxiliary engine.

When the lakes slowly get up to temperature in early summer, most triathletes quickly switch from the swimming pool to the open water - there are of course other tips for this. In order to protect themselves from the cold, which at some point will bother you after a long time in the water, many swimmers put on a wetsuit that is a real piece of high-tech. It helps to improve the water situation thanks to its buoyancy and it also makes you faster overall. Anyone who wants to buy such a "wetsuit" will surely find what they are looking for in the products section. As I said: The Neo is high-tech and therefore sensitive in some things. What you should never do with him is written here.

To go biking

Especially for the first people's triathlon, you can take any bike that is roadworthy - whether it's a mountain bike, Dutch bike or high-quality racing bike. Of course, you can also get a new racing or triathlon bike (the difference between racing and triathlon bikes is explained here) if you are sure that you want to stay with the sport for a long time. In addition, there are a few other items that belong on every racing bike.

It is important that the bike is optimally adjusted for you. This is the only way to avoid possible knee pain and other orthopedic problems.

Should you go on your first trip alone, then you should definitely watch the video on how to change the hose beforehand - unfortunately it bursts more often than you would like (by the way, the first video that I made years ago. I ask for your indulgence with the image quality ). If you are in a group for the first trip, you will find valuable information here. Basically, I also pack a few important things for on the go.

To run

What is most important here? Sure: the shoes. You should actually have at least two pairs of them.

Running is first of all clear about the sequence of movements, but there are other limiting factors, for example the notorious side stitch, which must be prevented. Or blisters on the feet that shouldn't appear in the first place, or stomach pains ... And in spring hay fever is still a topic of its own.

Above I consciously said “first of all” the sequence of movements when running was clear. That's not quite true after all. You can control a lot with a good running style. To do this, you break the running movement into the so-called running cycle, which you can then go through and practice individually. The ABC of running or running school, which offers a variety of exercises on the topic, can help you learn this running style.

Alternation and pairing training

The triathlon actually consists of four disciplines. The fourth is the change between the other three - between swimming and cycling, then between cycling and running.

And then there is the paired training, which is supposed to get the muscles used to quickly switching from one discipline to the other.

Nutrition and regeneration

Triathlon not only includes what you do in training or competition, but also what happens in between. On the one hand, the resting phase, i.e. the regeneration phase, is very important. Otherwise the notorious overtraining threatens.

On the other hand, it is important: Triathletes should eat appropriately. Because the food not only provides energy in the muscles, but also ensures that the body recovers well.

Finally, on the subject of training: These are ten things you should never do.

The competition

The training is over, now it's getting serious, the competition is approaching. Now pay special attention to your diet so that it doesn't spoil your plans. In addition, your body needs a really good night's sleep in the weeks leading up to it - you are often too excited the night right before the competition.

Familiarize yourself with the triathlon competition rules by now at the latest, if you have not already done so. Pack your change bags carefully, if possible the evening before.

Speaking of excited: You can also positively influence the nervousness before the start. But it should definitely tingle a bit.

The start in or into the water is probably the most stressful moment of the race. You can also prepare something for that. After that, a clever division of the race is also important in the further course of the race.

And then - at the very end, when your legs almost no longer carry you because you gave everything - you finally reach the goal. Enjoy this moment, it is all yours. It is the reward for all your efforts.

If I can place a bet: I'm betting that this won't be your only triathlon.