From the Couch to the Finish Line – Steps to Complete Your First Triathlon

It can certainly be intimidating when the thought of completing a Triathlon comes into your mind. Not only the thoughts of the physical requirements but where to start with all the other aspects involved. Let’s take a look at the steps involved and break each one down a little to get a better understanding of what is involved and show just how achievable this goal is.

The first step is the decision to give a triathlon a shot. This is by far the most important decision and will pay dividends for the rest of your life. Do not take this decision lightly. Once it is made then do not let any obstacle get in your way. You will soon realize that your triathlon journey is a lot like your life. There will be ups and downs and good days and bad days. You have to learn to appreciate the good days and understand that the bad days are only temporary and push your way through them. Learn to set relatively small goals in your journey and take pride in accomplishing them on the way.

Next you will want to research and find an event that fits your situation. Assuming this is your first event you will want to look for a Sprint Triathlon or some equivalent. This means a shorter distance that you will feel comfortable with as an entry level. Next you will want to make sure it is within a reasonable distance so travel will not be a major issue. Triathlons have become very popular and are put on in every state at different times of the year. Here is a great resource to start your research. Just do a search based on type of event and location.

Next you will need to asses your current equipment and fill in any gaps that may be there. I have gone into more detail on this for beginners here, so do not let equipment be an excuse. There is no need to spend much money to get started. That can come later when the addiction is in full affect. Basically what you may need to spend money on is a bike helmet if you do not have one and a decent pair of goggles that will not leak. Tri shorts or bike shorts with padding would be preferred but not a necessity at short distances. Whatever bike you have in the garage or can borrow is the bike to use. You do not have to have a $2,000 Tri Bike. (Yet).

Now start forming a training plan. There are tons of information available on when, where and how to train but in reality no two training plans are ever really alike. We all have different strengths and weakness based on our backgrounds and previous training. So although there may be some great guides out there you will need to focus on a plan that works for you. This can be based on where you stand now physically, how much time you have before the event and everything else in your life you will have to work around such as family and work.

Basically you really want to focus on the areas you feel are your weakest. For many this is swimming; this means spending a lot of time in the pool and getting comfortable in the water. Stage your training so you are doing 80 to 90% of your event distance about a month before the event. This will give you some achievable goals during your training and provide some much needed motivation to keep going.

Many plans and books do not encourage combining your workouts during training. However, I personally get a lot of benefit from combining my workouts as the event approaches. For example, somewhere around 3 weeks or so before the event I will swim, get on the bike and then run at about 90% of the event distances. If nothing else, this gives me the confidence mentally that I am prepared for the event. It is also extremely important to do “brick” workouts. This is something all plans will recommend. This means running at least a few miles after your bike workouts. It is important to put your body through the stress of transitioning to the run so you will know what to expect during the race. Your legs will feel very heavy for a while and will eventually loosen up as you find your stride. This just has to be worked on, no way around it.

The next step is ACTION, get out there and do it. Do not let anyone or anything discourage you from accomplishing your goal. Take pride when someone calls you crazy because there will always be a little envy in their comments. You have made a decision to do something most people consider impossible. I will not go into the personal benefits and joys of the journey because they are really impossible to put in words. This just has to be experienced and will change your life forever.

Be sure to work on your transitions as well. Lay out a towel folded in half and set everything you need up in this space. Imagine yourself coming out of the water and into your transition area. Have everything you will need right there to get on your bike and head out. Do the same for coming off of your bike and into the run. Practice this several times so this will not be an issue on race day. You will have plenty to worry about, make your transitions second nature. Here is a general checklist to help make sure you are not forgetting something

One thing to also work on during your training is your mental game. There will be days when you want to quit every step you take. You have to power through this and focus on your goal. I truly believe a Sprint Triathlon can be completed by anyone who makes their mind up to do it; however, I can’t say it will always be easy. Stay focused and do not let your mind get the best of you. The mind is powerful and can work for you or against you, you must learn to control your thoughts as you work your way through the training.

This should give you an idea or an outline on what it takes to get to the finish line. Books have been written on each of these segments; however this is just a brief breakdown on how to achieve your goals. Once broken down you can see it really is very achievable once the decision is made. I have read many books describing the feeling of what it is like to cross the finish line of your first event and received much inspiration from the words. However, I never read anything that comes close to what it is like to actually cross the line yourself. Do not lose sight of your ultimate goal; it will change your life forever. Just imagine if you can complete this goal you once thought was impossible – there is nothing in life you can’t achieve.

Triathlon Checklist

I have ben asked a few times about a checklist for Triathlons.  These have primarily been from people a little anxious about their first race.  Those that have a little experience know how important it is to go over your equipment several times and have it properly organized.  There is plenty to worry about on race day so let’s not waste our energy on worrying about whether or not we forgot something.

Anyway, see below for a checklist I use as a reminder each time I start packing.  This is a general list and will help with the essentials and you will see some things you do not need on the list and probably a few you need to add.  The list will also be in a checklist category on the right sidebar.

One note – I do a lot of tri’s on the coast and there will usually be some sand to get through coming out of the swimming and into transition 1, so that is the reason for a bucket/pan to rinse feet before I slip on the bike shoes.

Triathlon Checklist

Top Tips For Beginner Triathlon