Running a Triathlon | 10 Things to Know

Paul Inouye

August 4, 2022

Running a Triathlon

Running a triathlon totally depends on hard work and dedication. Here are some tips from USAT Coach of the Year Mike Ricci. After reading this article, you should be more prepared to run the event. Read on to learn more about training, equipment, hydration, and open water pack swims. Here are some important tips that will help you prepare for your first triathlon.

Training plan

Your training plan for your first triathlon will vary based on your current fitness level. If you’ve only been active sporadically for a few months, you should start with shorter distances. If you’re in better shape, you should aim for distances that are on the higher end of your range. You should also be flexible with your schedule, since your fitness level can fluctuate between days and disciplines. The range you choose should be manageable even if you’re having a difficult time getting out and exercising.

The volume-only triathlon training plan you follow for the first few weeks of your training should be designed to help you gain experience in the bike and on the run. This way, you can begin to develop your skill in pedaling, balancing, and gearing. As you gain confidence, you can add more technical workouts to your training plan. At first, focus on building endurance rather than developing technical skills. You should gradually increase your volume and intensity over the months and weeks.


If you are a first timer to a triathlon, you may be wondering how to prepare for it. The good news is that triathlon training gear can be purchased from many exhibitors. A good mechanic can also help you get comfortable with your bike and check its proper functioning. While many people recommend running sockless, this is only a good idea for experienced triathletes. You don’t want to end up with raw skin on your Achilles if you don’t practice running sockless.

One of the most important things to consider before running a triathlon is time management. Time spent transitioning between events counts as part of your overall time. By learning about proper transition times in advance, you can cut time from your triathlon time. It’s also important to know what clothing to wear, as well as where to keep your transition area. A good resource for first timers is Women’s Running Magazine.


Before triathlon exercise, hydration is a vitally important aspect of the race. The hydration plan is vital for your performance, because it reduces the risk of dehydration, dilution, and even hyponatremia. Many people make the mistake of simply guzzling water right before the race. While it can be tempting to do this, it can actually endanger your performance. Ideally, hydration should be balanced with electrolytes and carbohydrate sources.

While most people drink water before a race, athletes must also pay attention to their body’s signals, and drink only when they are thirsty. This is especially important if the event is taking place during the summer when temperatures are higher than normal. During this time, athletes should avoid alcohol and caffeine, as they can dehydrate the body. While it is possible to drink water and stay hydrated during a triathlon, it is important to drink enough to prevent dehydration.

Open water pack swims

Running a triathlon varies from person to person. Before swimming in the open ocean during a triathlon, you should practice some basic open water drills. One drill is called the Head Held High drill. During this drill, you swim the crawl stroke and pop up every three strokes. The purpose of this drill is to simulate sighting in the open water. The next drill is called the Backstroke drill. This drill is ideal for swimmers who have difficulty sighting and drafting.

For a beginner, the best strategy is to stay out of the main pack. Choosing the middle position may be risky for the swim, and you may end up being stuck behind the slower swimmers. It may take you longer to reach the leaders, but you will be saving energy and improving your performance overall. It is advisable to start slowly and build pace through the entire swim. You should also practice transitioning from bike to run.

Choosing a race

If you have decided to try triathlon racing but you are not sure how to choose a race, you can start by considering your own time. You can choose between sprint, Olympic, and half distance triathlons. While they are all roughly the same distance, each race has its own pros and cons. Here are some tips for setting up an enjoyable triathlon experience. You can also try an online triathlon registration site to find more information on local triathlons.