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Beginner Triathlete

The beginner triathlete has a long road ahead of them, both literally and figuratively. Triathlons can be long and grueling ordeals for the unprepared. A new athlete to triathlon competitions should take several steps prior to participating in their first event.

Develop a Training Plan

Before training for any of the specific parts of a triathlon, the beginner triathlete should assess their base level of physical fitness. The participant's weight and physical condition will determine their base starting point. If the participant is overweight or out of condition, the base will start lower than for someone who participates in other rigorous sports on a regular basis. Most training programs for triathlons include a combination of preparatory activities. These can include running, swimming, weightlifting, and bicycling.


One of the basic rules is to start slow and increase a new training goal by no more than 10% each week. Doubling or tripling a training distance too soon can bring on disastrous results and be terrible for your motivation. Steady progress should be the goal of training.

Most expert trainers will also recommend that athletes give their body one week of rest each month during training. This downtime can give the body time to rest and to repair any nagging injuries

Learn Nutrition Basics

Training and participating in a triathlon requires the intake of a considerable amount of calories. The body will expend a tremendous amount of energy in the strenuous activities of training and racing, and it is essential that racers keep their bodies sufficiently fueled.

Using a combination of protein, carbohydrates and fat is important, as you need all of these to reach and maintain peak performance. The proper fluid intake is also critically important. It is also crucial to maintain this nutrition regimen prior to the race. It's not wise for any triathletes to change their nutrition patterns prior to a race as that can cause problems to their metabolism and impair their ability to compete.

Do a Practice Run

As a beginner triathlete, you should plan a total practice run two to three weeks prior to the actual event. This test run will show you where you might fall short in the triathlon. If you see that your swimming time is deficient, then you can take steps to improve your technique or seek advice from an expert on how to make changes

Learn the Course

Reviewing the course is an important step to being prepared for the triathlon, as each course has its own challenges and perils. Additionally, some courses will have difficult transitions between stages of the race. Participants should also be familiar with the rules the specific event, and it is customary for most sanctioned events to have the rules posted on a website prior to race day.

Check Your Bicycle

Prior to the beginning of the event, the beginner triathlete should perform a thorough inspection of the bicycle. You should check the tire pressure of the wheels on the bicycle and inflate the tires properly. Next, check the brakes to ensure they are aligned and working properly, then make sure you adjust and tighten the handlebars. Finally, inspect the bicycle's gears and shifter to make sure it is shifting smoothly and in good working order

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