The only triathlon guide you’ll ever need

🔥 Step 1: Getting Started (24 Hours)

Picking Your Distance

• ✅ Sprint Distance: 750m swim, 20km bike, 5km run

• ✅ Olympic Distance: 1500m swim, 40km bike, 10km run

• ✅ Half Distance (70.3 IRONMAN): 1.9km swim, 90km bike, 21.1km run

• ✅ Full Distance (IRONMAN): 3.8km swim, 180km bike, 42.2km run

🧨 Every Distance Sucks

• ⚠️ No perfect distance to start with

• ⚠️ Each has upsides and downsides

• ⚠️ IRONMAN: Bigger races, more known, but longer training time

• ⚠️ Sprint: Easier to train for, but may not test your limits

🏄 Training Age Considerations

• 📊 Training age = years training a specific discipline

• 📊 No endurance experience → Start with shortest distance

• 📊 Years of running/cycling/swimming → Half IRONMAN feasible

• 📊 Some people start with full IRONMAN (depends on goals)

💣 AVOID These Mistakes

• ❌ Don't make first triathlon an IRONMAN if only goal is resume building

• ❌ Don't skip shorter distances - you learn crucial lessons

• ❌ Don't ignore your "why" - motivation fizzles after 3-4 months without passion

• ✅ Do at least one short distance before going longer

Creating Your Training Schedule

• 🎯 Most time gained/lost on the bike (longest segment)

• 🎯 If equally good in all three: Bike > Run > Swim (time allocation)

• 🎯 No open water experience? Prioritize swimming despite shortest race time

• 🎯 Comfort in open water crucial for race day success

Periodization Structure

• 📈 Base Period: Building up distance

• 📈 Preparation Period: Introduce hard work

• 📈 Specialization Period: Long and hard training

• 📈 Competition Period: Dial back volume, prepare for race

Swim Gear:

Essentials

• 🥽 Goggles (with rubber padding - Arena Cobra Elite recommended)

• 🏊 Swimsuit

• 🧢 Swimming cap (you'll get one at each race)

• 🏊‍♂️ Triathlon suit

• 🏊‍♀️ Wetsuit

• 🧴 Vaseline

Nice to Have

• 🎯 Pull buoy (focus on stroke technique)

• 🦶 Fins (easier to do drills)

• 🏊 Paddles (extra force on lats)

Bike Gear:

Essentials

• 🚴 Bike (time trial or road bike)

• 🍼 Bottles and bottle cages

• ⌚ Watch (heart rate, power tracking)

• 👟 Triathlon shoes with straps

• 🔗 Click pedals

• 🏊‍♂️ Triathlon suit

• 🔧 Puncture repair kit (pump, tubes)

• 🎀 Rubber bands for shoes

Nice to Have

• ⚡ Power meter (expensive but valuable for pacing)

• 🔗 Chain wax (looks cool, reduces friction)

• 🕶️ Sunglasses (protection from insects at high speeds)

• 🧴 Chamois cream (prevent saddle sores)

Run Gear:

Essentials

• 👟 Running shoes (specific run shoes, not any shoe)

• 👕 Run apparel

• 🏊‍♂️ Triathlon suit

• ⌚ Watch (pace and heart rate tracking)

Nice to Have

• 🚀 Super shoes (Nike AlphaFly, VaporFly - expensive but faster and less soreness)

• 🎽 Running headband (prevent sweat in eyes)

🔥 Step 2: Completing Your First Training Sessions (72 Hours)

Swimming Training Principles

• 🎯 Technique over quantity - swimming is like dancing

• 🎯 Small details make huge difference (arm entry, hand position)

• 🎯 Train for open water, not just pool

• 🎯 High stroke rate needed for open water dynamics

• 👉 Critical Swim Speed: HERE

• 👉 Perfect Freestyle Technique: HERE

Cycling Training Principles

• 📊 Use power, heart rate, and perceived exertion together

• 📊 Focus on increasing distance (80-90% Zone 2, 10-20% Zone 5)

• 📊 Fuel properly for sessions over 1 hour

• 📊 Advanced: Lactate threshold training (~$1000 measurement tool)

Running Training Principles

• 🏃 Running drills at start of every workout

• 🏃 Technique crucial for biomechanics

• 🏃 Consider injury history and mobility

• 🏃 Progress slower than swim/bike (higher impact forces)

• 🏃 Regular testing every 12 weeks (5K, 10K, 800m swim, FTP test)

• 👉 Science-Based Running System: HERE

Strength Training

• 💪 Beneficial if you have time

• 💪 Use periodization principles

• 👉 How Elite Athletes Build Muscle Fast: HERE

Brick Sessions (Transition Training)

• 🧱 Most important: Bike to Run transition

• 🧱 One brick session per week recommended

• 🧱 Two approaches:

• Intervals: 5km bike + 1km run (repeat)

• Long: Extended bike + long run (single transition)

• 🧱 Running technique gets worse after cycling - be aware

Injury Prevention

• ⚠️ Never progress more than 10% volume per week

• ⚠️ Never more than 40% volume increase per month

• 👉 ATG Protocol (Knees Over Toes): HERE

• 👉 Mental Training - Top 1% Non-Stop Training: HERE

🔥 Step 3: Repeat and Build Foundation (3-6 Months)

• 🔄 Repeat Step 2 for 4-6 times per week

• 🔄 Continue for at least 3-6 months

• 🎯 Have a specific goal for every training session

• 🎯 Goals can be: technique improvement, pushing limits, endurance building

• 📝 Evaluate yourself after each practice

• 📝 This single habit will take you further than almost anyone else

• 🙏 Trust the process

🔥 Step 4: Optimize Your Transitions

Transition Types

• 🏊➡️🚴 T1: Swim to Bike

• 🚴➡️🏃 T2: Bike to Run

Transition Hacks

• 💡 Small hacks make huge difference

• 💡 Vaseline in shoes for easy entry (works for some people)

• 💡 Gels in helmet or cap, transfer to suit for run

• 💡 One minute saved in transition = significant running time equivalent

• 💡 Find what works for YOUR body and preferences

• 👉 Complete Transitions Guide: HERE

🔥 Step 5: Fuel Your Training and Race for Optimal Performance

Pre-Race Nutrition

• 🍝 Carb Loading: Increase carbs the day before race

• ☕ Caffeine Strategy: Dial back consumption before race, then use on race day for maximum effect

• 💧 Hydration: Don't start race dehydrated

During Race Nutrition

• ⚡ Gels and sports drinks to maintain carbohydrate levels

• ⚠️ CRITICAL: Train with these products in training

• ⚠️ Never try something new on race day

• ⚠️ Stomach problems common from untrained nutrition

• 🧂 Electrolytes (sodium, potassium) for faster hydration

Recovery Nutrition

• 🥩 Protein: 1.7-2.2g per kg body weight

• 😴 Sleep: At least 8 hours (best performance enhancer)

• 🍝 Carbohydrates: Refill energy stores

• 💧 Continued Hydration

Cool Down Protocol

• 🫁 Box Breathing:

• Breathe in for 4 seconds

• Hold for 4 seconds

• Breathe out for 4 seconds

• Hold empty for 4 seconds

• Repeat for 5 minutes

• 🎯 Helps transition from high adrenaline to recovery mode

Supplements

• 🔬 Many supplements used by elite athletes

• ⚠️ Check banned substances list before use

• 👉 Research supplements at examine.com

• 🧪 Example: Search "beetroot" for complete information

• ⚠️ Test everything in training before race day

🏆 Your Path to IRONMAN Success

This is the exact process to become a great triathlete and maybe even qualify for the age group World Championships one day.

What You've Learned:

• ✅ Setting up your training program

• ✅ Completing your first training sessions

• ✅ Building 6 months of solid foundation

• ✅ Optimizing transitions to save minutes

• ✅ Fueling strategy for optimal performance

🎯 Remember: Trust the process, have a goal for every session, and evaluate your progress regularly.