Best Beginner Triathlon Tips From Successful Triathletes

Updated: May 15

Run Group Training with Sports Bra Squad promoting body positivy

Most of us on our team remember what it was like when we were first starting in our triathlon journey and getting a few sprint races under our belt. After chatting a bit, we quickly realized that we all made the same beginner triathlon mistakes.

If you are a triathlon/duathlon beginner, we can almost guarantee you’ve committed at least 3 of these beginner triathlon training mistakes.

Top 10 Mistakes Beginner Triathletes Make

Would you like to know what came up in our conversation? Here is the list of our "offenses" we committed as beginner triathletes, early in our triathlon/duathlon journey:

  1. Having a training schedule that does not fit your life

  2. Training alone

  3. Placing too much value on race wheels (gear)

  4. Not practicing transitions

  5. Go out on group rides not knowing the route

  6. Failing to have a flat repair kit

  7. Unfamiliar with how to change a tire

  8. Not using sunscreen

  9. Wearing underwear with our cycling or tri shorts

  10. Compared our results to others on Strava in a not so good way

We only need to do one thing to get better at triathlons….

Train consistently -- this & only this -- will give you your biggest gains. Pick one thing or sport to focus on at a time. Those micro gains will quickly build into a giant snowball of success.

We’ve asked some members of our Tribe to share their best triathlon training/racing tips and top advice for beginners in multisport.

Our goal is to share them with you weekly and this week we have the round table of advice collected during a past season’s ending brunch celebration.

33 Best Beginner Triathlon Tips From Real Female Triathletes

Ironman 70.3 North Carolina Black Triathletes and Swim Course Support
Always Swim with a Buddy when Open Water Swimming

Here is the list of 33 triathlon training tips that have given us successful results - that we want to share with you all

  1. Don’t ignore strength training or core exercises

  2. Hydration. Rule of thumb 1 bottle per hour of riding

  3. When it comes to Kits, tri & cycling clothing - *tight is right*

  4. Lube up!!! You lady bits will thank you.

  5. If you want to improve your #strength, you must focus on developing strength.

  6. If you want to improve your #endurance, you must focus on endurance.

  7. Try to warm up your shoulders and arms before swimming

  8. Increase your mileage and speed incrementally to avoid burnout and injuries

  9. Know the rules of the road & group ride etiquette

  10. Rinse before getting in the pool

  11. Nutrition - Always pack extra

  12. Always wear a helmet

  13. Drive/Ride the course beforehand. At minimum use Google earth to get a sense of where you will be riding on race day.

  14. If you are sweating crusty white stuff, that is a sign usually of dehydration

  15. If you want to get better at #running, you must practice running.

  16. Never open water swim alone

  17. If you want to develop #power and #speed, you must exercise in a fashion that best improves speed.

  18. Get a bike fit when you can afford one.

  19. Carry money & ID.

  20. Have a flat repair kit: tube, levers, CO2 cartridges inflator, and multi-tool.

  21. You will not PR every training session, nor every race - and that’s okay.

  22. Learn how to change gears on your bike. They will save you on hills.

  23. Know your route when running/cycling with groups in case you get dropped.

  24. Walking is A-Ok and don’t be ashamed if you have to walk a bit.

  25. Tennis shoes a half to one size larger helps prevent blisters

  26. If you want to get better at #swimming, you must practice swimming.