Your first triathlon is always a mix of excitement and nerves, but don’t worry, we’ve got you covered!
These top tips come straight from our community of experienced triathletes. They’ve been there, done that, and want to help you enjoy the journey to your first finish line.
Practical Advice for Your First Triathlon
Book an Intro to Open Water Swimming Session
Many lakes or clubs offer sessions designed to help you get used to open water swimming. Sign up for a couple before race day.
Why this helps: Swimming in open water can feel totally different to swimming in a pool. You’ll learn to deal with waves, colder temperatures, and navigating without lane lines. Getting a bit of practice in builds confidence and makes the swim leg much less intimidating.
Join Your Local Triathlon Club
Find your local club and get involved. They’re full of people who’ve been where you are and are happy to help.
Why this helps: A tri club is a goldmine of support, advice, and camaraderie. You’ll pick up loads of tips, meet training buddies, and stay motivated. Plus, it’s nice to know you’re not tackling this adventure alone.
Get a Coach
If you can, find a coach through your local club or online. They’ll guide you through training and help you progress faster.
Why this helps: A coach provides structure, accountability, and expert advice. They can tailor a plan to your needs, keeping you on track and helping you avoid common mistakes. Training smarter, not harder, is the way forward.
Practice Open Water Swimming
Get in as many open water swims as you can before race day.
Why this helps: The more you practice, the more comfortable you’ll feel. Open water can be unpredictable, and regular practice helps you adapt to various conditions. It’s a skill worth developing early on.
Invest in a Quality Wetsuit
Buy a good wetsuit and spend time getting used to it. Don’t rush when putting it on.
Why this helps: A comfortable wetsuit can make a world of difference. It keeps you warm, helps with buoyancy, and reduces drag. Practising with it ensures you’re confident and know how it feels on race day.
Don’t Try Anything New on Race Day
Stick to gear, nutrition, and routines you’ve already tested during training.
Why this helps: Race day is not the time for surprises. A new wetsuit, untested gels, or a different bike setup can lead to discomfort or disaster. Familiarity breeds confidence, so stick with what you know.
Count the Buoys During the Swim
Know how many buoys there are on the swim course and count them as you go.
Why this helps: Breaking the swim into chunks makes it feel more manageable. It also gives you a sense of progress and helps with pacing. Plus, you won’t worry about whether you’ve gone off course.
Start at the Back or Side of the Swim Start
If you’re not confident in big groups, position yourself off to the side or towards the back.
Why this helps: The start of the swim can be chaotic, with lots of splashing and jostling. Starting away from the crowd gives you space to find your rhythm and reduces stress.
Get Into the Right Mindset with These Top Tips For Your First Triathlon
Take the Pressure Off and Make it Fun
Don’t stress about hitting specific times or nailing every detail. Focus on enjoying the training and the race day atmosphere. Better yet, rope in a few mates to train and race with you.
Why this helps: Triathlon is a tough sport, and setting overly high expectations can take the joy out of it. Training with friends keeps things light-hearted and helps with motivation. On race day, having familiar faces around can calm your nerves and remind you to smile.
Make Training the Main Event
Shift your focus to enjoying the training process. Treat race day as the cherry on top—it’s your medal collection moment.
Why this helps: Training is where the magic happens. By finding joy in the daily grind of workouts, you’ll stay consistent and avoid burnout. Race day then becomes a celebration of all your hard work.
You Don’t Need to Be Perfect
Nobody expects you to get everything right the first time. Mistakes are part of the learning curve.
Why this helps: Realising you don’t have to be perfect takes a massive weight off your shoulders. Whether it’s a wobbly swim, a clunky transition, or a dropped water bottle, it’s all part of the experience. Focus on learning and enjoying yourself instead.
Remember to Breathe, Smile, and Be Proud
Take a moment to appreciate how far you’ve come. The training journey is huge, and just making it to the start line is an accomplishment. Race day is your reward—so enjoy it!
Why this helps: Gratitude and self-belief are powerful motivators. When things get tough, remembering why you’re doing this and how amazing it is to be part of a triathlon can keep you going. Smiling through the race might even make it feel easier!
It’s Okay to Mess Up
No one gets it all right on their first go. Relax and embrace the adrenaline—it’s priceless.
Why this helps: A beginner triathlon is the perfect place to learn by doing. Everyone’s been a newbie at some point, and a few hiccups are totally normal. Laugh it off and enjoy the ride.
It's You Against You
Your first triathlon is a journey, not just a race. By following these top tips for your first triathlon, you’ll set yourself up for success.
Practice open water swimming, join a club, and remember it’s okay to make mistakes. Focus on enjoying the process and celebrating your progress.
Whether you’re counting buoys in the swim or laughing about a rookie mistake, it’s all part of the adventure. On race day, breathe, smile, and soak it all in. You’ve got this!
