Triathlon is a versatile and physically challenging sport. If you’ve been thinking about trying triathlon but aren’t sure where to start, this post is for you. Our experienced trainers will give you honest and straightforward advice on what to expect from triathlon and how to get started in a smart way.

Kaisa: “The most important thing is discipline, swimming skills, and the joy of movement”

My weekly training plan is divided into three main areas: swimming, cycling and running. I usually swim four times a week. The closer to summer, the more I focus on cycling, because I love to spend my weekends on the bike – especially in good company. I run two to three times a week, which includes interval training, running after cycling and other specific exercises.

Strength training is also important. Although I spend less time in the gym before competitions, it is always an important part of my training. In the winter, I replace some of my cycling training with skiing, which provides variety and develops overall endurance. Each week includes one day of rest or very light exercise.

What skills are critical and how can they be developed?

In my opinion, the most important skill in triathlon is swimming. If you can’t swim, it’s not safe to start a triathlon. Also, each race has time limits – if you’re too slow in the water, you won’t be allowed on the bike course. Swimming skills can only be improved while in the water – a lot and consistently. This is where a trainer can help you improve your technique and develop a feel of the water.

I started without any swimming background, and I can confirm that consistent training works. Discipline and time management are also important. If you want to train 14-18 hours a week while working full time, you need to plan your entire week very carefully. This requires self-discipline and self-awareness.

Myths and Truths about Triathlon

Myth: Triathlon requires a lot of expensive gear.
Truth: You can get started with the equipment you already have. The second-hand market offers very good gear that has only been used for a season or two.

Myth: Triathlon is a dangerous and destructive sport.
Truth: This can only be true if you start without preparation and at once try to cover a long distance. Just as no one comes to the gym for the first time and starts deadlifting with a hundred kilos, you should not rush from zero to a marathon in triathlon. Preparation is the key.

Truth: Triathlon training takes a lot of time.
If you’re serious about it, you’ll need to make time count. But if you plan your weeks wisely, it’s all worth it. Every workout is a step forward.

Choosing cycling equipment – where to start?

If you’re new to triathlon, you don’t need to buy an expensive bike right away. Borrow a bike from a friend or use aerobars that can be used on a road bike. That’s how I started. If you’ve already done a few events and are hooked on triathlon, I recommend talking to a more experienced expert first, someone who’s been in the field for a while. This could be your trainer, a training partner, or a bike mechanic.

I definitely recommend getting a bike fit test. This will help you figure out what frame size is right for you, what saddle will fit best, and whether you should buy a ready-made bike or a separate frame. Good professionals will do this job and ensure that your cycling is comfortable and efficient.

Pavel: “You have to enjoy the process – that’s the most important thing”

If you dream of completing an Ironman, you need to start smart. To make completing an IRONMAN safe and enjoyable, there are several important aspects to consider.

Heart Rate Zones and Pace Setting

The biggest mistake beginners make is training at too high a heart rate. Remember that about 80 percent of training should be done in the second heart rate zone. This builds endurance and helps the body develop without putting too much strain on it. If you train in the “red zone” all the time, you will get tired too quickly.

Nutrition during competitions

During long distances, your body needs extra energy. Without sufficient nutrients, your blood sugar can drop dangerously low, leaving you feeling weak and unwell. That’s why it’s important to create a race nutrition plan and test it out during training. Gels, isotonic drinks, salt tablets – find what works for you and use it in moderation.

Recovery is essential for development

As the load increases, so should the quality of recovery. Better sleep, balanced nutrition, and recovery activities are all part of the training plan. Do not neglect them, as this can hinder progress.

Increase your training volume slowly

The rule is simple: don’t increase your weekly volume by more than ten percent at a time. The same goes for your choice of races. Start with shorter distances to work on the details, including transition zones and track feel.

Enjoy your training, every run, every bike ride. If the process itself is not enjoyable, then the motivation will not last long. Do not hesitate to ask for help – trainers and experienced triathletes are always ready to help you. This will save you time and help you avoid the mistakes that others have already made.

Recommendations for those who would like to try triathlon in the future.

My biggest recommendation is to join a training group or talk to a trainer. A good group is a huge motivator, and I have also gained friends and support that I wouldn’t get if I had been training alone. Although I am a trainer myself, I do not make my own plan. It just doesn’t work the same way. A trainer who has been doing triathlon for many years can better assess the situation and guide me.

Everyone is different, but for me, a trainer and a clear plan help me maintain my pace and avoid overexertion. Start with smaller races. They give you a good idea of how the race works, what the transition zones mean, and how to maintain your pace. This has helped me a lot.