Triathlon 101: A Beginner’s Guide to the Basics

So, you’re thinking about doing a triathlon but don’t know where to start? You’re not alone! Triathlon can seem overwhelming at first—three sports, two transitions, and a whole new world of gear and lingo. But don’t worry, I’ve got you covered. This guide will break down the basics so you can hit the ground (or water!) running.

What Is a Triathlon?

A triathlon is a multi-sport endurance race consisting of three disciplines: swimming, cycling, and running, completed in order without stopping. Between each segment, there are transitions (T1 and T2), where athletes switch gear and move from one sport to the next.

Triathlon Distances

There are several types of triathlons, ranging from short beginner-friendly events to full-distance endurance challenges. Here are the most common:

Distance	Swim	Bike	Run
Sprint	750m (.47 mi)	20K (12.4 mi)	5K (3.1 mi)
Olympic (Standard)	1500m (.93 mi)	40K (24.8 mi)	10K (6.2 mi)
Half-Ironman (70.3)	1.9K (1.2 mi)	90K (56 mi)	21.1K (13.1 mi)
Ironman (140.6)	3.8K (2.4 mi)	180K (112 mi)	42.2K (26.2 mi)

For beginners, a Sprint or Olympic triathlon is a great place to start before working up to longer distances.

How Do Triathlon Transitions Work?

Transitions are an important part of a triathlon—they are the moments between each sport where you swit

ch gear and get ready for the next leg.

• T1 (Swim to Bike) – You exit the water, run to the transition area, remove your wetsuit (if wearing one), put on your helmet, shoes, and any other gear, grab your bike, and head out.

• T2 (Bike to Run) – After finishing the bike leg, you rack your bike, switch to running shoes, and start the run.

Practicing transitions ahead of race day can help you save time and reduce stress!

Basic Gear You Need

You don’t need the most expensive gear to get started—just the essentials:

✅ Swim – Goggles, swimsuit or tri suit, wetsuit (if race conditions allow).

✅ Bike – Road bike or tri bike, helmet, cycling shoes (optional), sunglasses.

✅ Run – Running shoes, hat or visor, race belt (optional).

✅ Extras – Nutrition (gels, hydration), watch for pacing, race-day bag.

How to Choose Your First Race

When picking your first triathlon, consider:

• Distance: Start with a sprint or Olympic race.

• Course Type: Flat vs. hilly, open water vs. pool swim.

• Location & Weather: Warmer races may require different gear than cooler ones.

Final Thoughts

Triathlons are an exciting way to challenge yourself, and with the right preparation, anyone can do one! Whether you’re looking for a new fitness goal, a way to push yourself, or just a fun new sport to try, you’re in the right place.

Ready to train? Stay tuned for training plans and other tips to start your journey!