How to prepare for a triathlon

Triathlon training plan

Perhaps the most important part of your triathlon preparation is your training plan. You’ll want to start preparing at least 3 months before your race – but the longer you train, the better you’ll feel on the day.

Consistent training

As with preparing for any race, regular and consistent training is key to building stamina and endurance. It’s best to complete at least two sessions of each race element per week. As you progress through your training, you can start to incorporate “brick” sessions, which are two or more workouts back-to-back. This could be a bike and run workout, or a swim and cycle session, completed one after the other. These bricks get you used to going from one workout to the other in quick succession, ensuring you’re ready for the switch during the race.

Resistance training

While working on your cardio and stamina will be helpful for a triathlon, adding in resistance training can improve your overall strength and form. Strength training and full-body workouts help to work your core, build your muscles, and boost your endurance. All this means you’ll experience less fatigue and reduce your chances of suffering injury during the race, allowing you to keep going for longer.

Prioritise stretching

With any exercise, stretching and efficient warmups and cool downs are key to reducing the risk of damage. Take the time to dynamically stretch out your muscles, focusing on the key areas you’ll be targeting during a triathlon.

Both yoga and pilates can be a huge help for this, as both focus on elongated movements designed to stretch and strengthen your muscles. Incorporating both into your training schedule means you’ll be less likely to cause any damage to your body during and after the race.

Incorporate rest days

Any training schedule needs rest days. Your body needs to rest in order to recover and prevent injuries, or you run the risk of damaging your muscles before you even reach the starting line.

Relaxing baths with sports massages can help rejuvenate your muscles between races, keeping you in top shape for the triathlon.

Focus on nutrition

What you eat plays a massive role in how you perform. Throughout your training schedule, you should try and reach your macronutrient goals as best as you can so your body can perform at its optimal level. You should also look at how much protein you’re eating, as this aids in recovery and muscle building, giving you the fuel needed for a triathlon.

The first stage of a standard triathlon is often swimming, so on race day, it’s important to time your meals effectively to avoid feeling sick. Ensure you pack the right snacks, especially during the run portion, to fuel your body during the race. Just be aware to avoid trying any new foods on race day. Brooks Running’s own triathlon runner, Ashley van der Spuy advises to have “nothing new on race day”.

“Practice with specific foods that you will eat on race day, so your body is used to it and you know that food sits well with you.”

Practice in your gear

One of the biggest bits of advice Ashley offers is to avoid anything new on race day. Practicing in your gear – including your shoes, socks and even having the same snacks – ensures that you’re well prepared for race day. It also means that you’ll know what to expect from your performance levels on the day and can make any adjustments to your clothing well ahead of time, to avoid the risk of any blisters or chafing.

You should also train without your headphones on as these aren’t allowed in most races. Getting used to running and cycling without any music means you won’t be left feeling a little lost when it comes to the big day.

What to pack for a triathlon

As a triathlon incorporates three races in one – each with their own equipment – it’s important you pack efficiently. You won’t be needing to carry all your equipment for the entire race and will have a dedicated ‘transition zone’ where you leave your things and change for the next portion of your race.

For the swim, you’ll want to pack:

• Wetsuit
• Wetsuit lubricant
• Goggles
• Swimming cap
• Tri suit (to wear under a wetsuit)
• Heart-rate monitor or smart watch, if you’re using one
• Swimming gloves and boots, if it’s cold
• A towel
• Water for before and after the race, and to wash any dirt off before getting changed back into clothes

For the cycle, you’ll want to pack:

• Bike
• Cycle shoes and socks
• Helmet
• Sunglasses, cap or visor, if it’s sunny
• Sunscreen
• Mini pump
• Spare inner tube
• Cycle gloves
• Water bottles
• Food and drinks for the transition
• Something sweet to wash any salt water out of your mouth (if swimming in sea water)
• Jacket, if it’s cold

For the run, you’ll want to pack:

• Running shoes
• Sunglasses, cap or visor, if it’s sunny
• Running jacket and gloves, if it’s cold
• Extra socks
• Running snacks and gels
• Water bottles

For transitions, you’ll want to pack:

• Lip balm
• Drinks and snacks (preferably pre-portioned and ready)
• Talcum powder
• Spare socks in case of blisters or wet weather
• Plasters
• Painkillers

Other things you should have with you for a triathlon are your registration information and ID, tools for adjusting your bike and safety pins to tack your ID to your clothes.

Ashley also recommends treating yourself to regular pedicures throughout training and in the days before your triathlon. “I know it sounds so strange but having gel polish on your toenails protects them so much from the many kms during training and the intensity of the race.”

Disclaimer: Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.