FIRST SPRINT TRIATHLON BEGINNER TIPS: 10 things that will make you better

Getting ready for your first sprint triathlon? This is the video for you.
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Your first sprint triathlon can be challenging, so these are the top 10 tips that will help you swim, bike and run faster, including in transition.
JustinDoesTriathlon is dedicated to helping first timers, beginners, and intermediate triathletes meet their athletic goals on the swim, bike, and run! Follow along my training vlog as I train and race. Stick around for gear tips, gear reviews, and more! If you're a beginner triathlete looking to improve your swimming, biking, or running, then it's my mission to help you out! Triathlon can be super intimidating, but it's a great sport if you can get through that initial intimidation and get out there. Triathlon gear reviews, training tips, and my own racing vlogs are here to help keep you motivated and up to date in the sport. Thanks for following!
#firstsprinttriathlon #sprinttriathlontips #beginnertriathlontips

[@JustinDoesTriathlon]

What's so you're excited or nervous about at your first race? 🏊‍♂️🚴‍♀️⛹️🚀 If you're liking the content, I hope you comment and subscribe for more!

[@nicdeadlifts6682]

I'm nervous because the super sprint is 5 days away and I've just heard about it, never done one, but I'd like to try it!

[@LUISGARCIA-pr7kl]

I'm nervous about paniquing when I enter the water, some of my friends say you receive elbows, kicks, it becomes harder and the ocean turns very dark and can;t see anything and all that, first timer here, any advice is welcome

[@thealbrechtfamily4440]

Here are a few more tips with the bike (some pre-race and some race day) - #1> A week before the event - lube the chain and lube all joints. Then take the bike out for spin to make sure all the gears switch properly both up and down. #2> Clean and polish your bike. While this may not save time on your bike - at least the bike will look good. #3> Know the bike course and where the hills are. This will help you know what to expect. Some races I do are out and backs. The first half is all uphill and the last half is downhill. It is important to know this in order to pace properly. #4> Make sure your tires are properly inflated. Do not over inflated as the tires can blow in the summer heat and do not under inflated as they will slow you down. However, if the ground is wet - drop the psi's a little bit to provide for more traction. #5> Do not try to pass anyone right before a turn or before transition. What will usually happen is you will either cut the person off or you will take the turn too fast and crash. It is just not worth it. #6> Right smart and always pass on the left. Let fellow riders know you are passing the left. If you are slower - always stay to the right as safe as possible. #7> Unclip your shoes at least 20 feet from the dismount area. In every race I have watched I have seen at least one rider crash because they can not get their feet out after a bike. Have fun, ride safe and Good Luck to All.

[@IvyPerez_DreamBuilder]

Thank you! 🙏🏼

[@gedheaton1415]

Justin, I'm "planning" on doing my first (probably last) tri in May time, aged 60+ ,believe me you don't know how your vlog's help people like me,massive thumbs up mate,thank you,

[@JustinDoesTriathlon]

Hey Ed, thanks for sharing that, really. Honestly it takes a lot of time and effort to make the videos (more than you'd probably guess) and comments like this really make it worth it to me. Your comment and other really drove the narrative for Tuedays video that I shot today. Biggest thing I'd convey right back is that I very much empathize and understand those feelings of intimidation, discomfort, nervousness, etc. Anything I can do in some little way to help people out is worth it to me. 👍

[@tradestone100]

Ed, you did your triathlon?

[@gedheaton1415]

@@tradestone100 In a nutshell Felipe "No", It got rearranged for July, With 4 wks to go and the running and cycling in order, I started swimming only did 2 sessions and over did it and ended up with a trapped nerve in my back,Day I should of raced 25th July I was at hospital having a MRI scan which revealed the damage. Lesson learned and now booked 2022. Thanks for asking my friend.

[@tradestone100]

@@gedheaton1415 auch! I hope you are doing well with your recovery. Good wishes.

[@mihailmilev9909]

@@tradestone100 same!

[@Tessa_llate]

This is so helpful. First race this summer and as an adult learner, self-taught, super beginner I appreciate the content!

[@JustinDoesTriathlon]

Always happy to help! Good on you for getting into it. It's so hard to get into it as an adult learner, I think, especially if you don't know how to swim. It took me three weeks (with coaching) to get *across the pool* when I started swimming. I maintain that starting swimming as an adult was one of the harder things I've ever had to do. Then when I did my first open water swim in a wetsuit, nearly had a panic attack and just quit the sport. It's really hard! And then same for running and biking; just feels like everyone on earth is better and faster and stronger than you are. I totally relate. Probably the single biggest thing I would encourage you to remember (once you get through the initial tough swimming, if you're learning,) is: "Triathlon" and "I'm a triathlete" are these kinda big, intimidating words. Makes you feel like you're not part of the club yet. Buuuut you CAN swim, you CAN ride a bike, and you CAN run. You're just stacking them up into a single morning with some friends. Not as bad. :) Lemme know how the race goes! They're so fun.

[@jaxonbilchuris5370]

love the video mate!!

[@MrTerron01]

This was amazing, thx so mutch

[@ArtisBMX]

One of the best vids on triathlon tips!

[@derspen]

Love the tips. I feel more confident now

[@jasonvorster1861]

Super helpful video. Thank you for sharing 🙌

[@josie182xd]

Really helpfull 🙌🏽

[@hanad6161]

this was SUPER helpful!!

[@philgibbs6908]

Genuinely very useful with a whole bunch of tips I've not heard before. Will rewatch just before my event.

[@SurgeFitTraining]

Thanks for the info!

[@alexanderbennett8372]

Great tip on slowing down the swim. I'll give this a try

[@CoachRedmon]

I'm doing my first Tri sprint in 2 weeks and this video was very helpful. Thanks

[@zachfairways]

Thanks for the tips!

[@JustinDoesTriathlon]

Have a great race!

[@dodge2770]

Great advice man. Especially the swim advice. 😎👍

[@JustinDoesTriathlon]

Happy to help! Yeah I was SO GARBAGE when I first started swimming. I over-swam my abilities so hard, and it just bites you right in the ass. Just take it slowly; attack the next two. :)

[@daniellefalcone3185]

“The water is just a barrier to entry for the rest of the race”. Gosh I needed that. 🥺🤍

[@JustinDoesTriathlon]

I *relate* to what you're feeling. You'll get through it and that makes the accomplishment even more rewarding. 🙂

[@tedrian8833]

Thank you for this video awesome

[@rzproductions2973]

I'm gonna for my first triathlon this Sunday, very excited and have been watching all of the 'triathlon tips' videos and I really enjoyed your one. I come from a competitive swimming background with minimal to no cycling + running experience, but looking forward to the event! ( Only a sprint so it should be fine :) Thx for your help.

[@arrescue]

Awesome, thanks for the great info!

[@JustinDoesTriathlon]

You bet! Good luck with your races

[@_ninja_nic]

Thank you so much! Great video!

[@JustinDoesTriathlon]

Absolutely! Happy you liked it!

[@benjaminurzua8100]

Useful, thank you.

[@szechuon6971]

my goal in 2022 is to complete my first sprint triathalon. Thanks for the tips! Especially the one about marking where you leave your bike. I can barely remember where I park my car XD

[@cbelliveau]

Thanks so much for this, super helpful!

[@JustinDoesTriathlon]

Happy to help!

[@dianedemol9493]

Awesome. Thank you

[@vicente3354]

Thanks bro, I'm 15 and I'll definitely keep these tips in mind

[@angelafranco1432]

Thanks! This was really helpful

[@JustinDoesTriathlon]

Happy to help!

[@TriKaggie]

Great video, really helped me before my first Tri!

[@JustinDoesTriathlon]

Awesome, happy to hear that! Good luck with your KZbin and your training progression!

[@brittniecappe9926]

Thanks so much for this!

[@JustinDoesTriathlon]

You're welcome!

[@sabiletrimm]

Extremely helpful. Many thanks for making this video. Subscribed!

[@sabiletrimm]

I should mention that your reassurances regarding the swim portion are exactly what many of us needed to hear. I think for most of us beginners, it's the most frightening part.

[@JustinDoesTriathlon]

Very relatable, happy to help. :)

[@rebekahkaskubar8521]

I just completed my first sprint triathlon a few days ago and it went great in thanks to so many of your videos I watched! As soon as I started swimming I just chanted to myself "slow the f*ck down" and I felt great throughout the whole swim!

[@JustinDoesTriathlon]

Slow the fack down! Always! 🤣🤣 Hell yeah good job! 🚀👌

[@petrofskiwilliams8360]

Hi Justin, i am doing my first sprint triathlon on the 2 October 2022, thank you for all the tips.

[@mdoyleproductions9358]

Thank you for sharing your experiences. First-timer, 41 years old, not going to overthink it, but definitely want to be prepared for the logistics and demands of racing three disciplines. Strong swimmer, strong biker, not-so-strong runner. Actually, terrible at running. But, looking forward to the challenge. Great tips - all of them reasonable and do-able. Some people want to pack you full of information, like we're all going to become superheroes training for this. Like you said - you should be enjoying this, not freaking out over it. I'll check out some of your other videos, as well. Thanks again!

[@jkgrooms7864]

Awesome. First sprint today. Great tips. Thanks.

[@JustinDoesTriathlon]

Enjoy it!

[@lawrencekohchoonteckkoh2380]

Cool. Thanks

[@TriFitwithTimandAmanda]

Great info mate, I’m 7 weeks out from my next sprint tri after a long injury. Although I’ve been doing triathlon for ever it’s really good to watch your vid to help my preparation for my upcoming event. Cheers.

[@mamorrin1]

I am participating in my first sprint tri this weekend and I have been watching a ton of videos. I must say, I love this. You have done SO much to set me at ease, because I am a little terrified. Thank you. So glad I found your video. I feel so much better!!

[@JustinDoesTriathlon]

Appreciate it! Happy to help, you're gonna do great!

[@francoisfourie6668]

So good. Actual real life practical tips for your first tri 👏🏻 Your videos are quality guy 👌🏼

[@JustinDoesTriathlon]

Thanks Francois! Happy to help.

[@TheSpoonyluvin]

This is a great video. Thanks for not including a lot of fluff.

[@sdichampion8631]

Awesome! Thanks. I needed this. SO nervous for my 1st because of the swim.

[@JustinDoesTriathlon]

You'll do great!

[@nuerphil1]

very helpful, especcially that your always pointing out to "relax" and keeping it easy. Doing IM 70.3 in 2 weeks in switzerland :)

[@JustinDoesTriathlon]

Oh I bet that'll be gorgeous! Have a great race!

[@purpleyeti7012]

Thank you so much for posting this, my first triathlon is coming up and this helped me so much! Thank you.

[@JustinDoesTriathlon]

You're gonna do great!

[@travisdoyle908]

Thanks for the tips Justin! I just started running again last October after taking several years off and did a couple of 10ks. I signed up for 3 half marathons (never ran a half before) for this year and decided to do my first sprint tri a couple of weeks after the first half. I started incorporating biking and swimming in my workouts and have about 2.5 months until the tri and the half is a couple of weeks before that. Looking forward to watching more of your vidoes

[@JustinDoesTriathlon]

Oh you're gonna do great-enjoy the process!

[@IoanaAreMail]

Very helpful! Also a beginner, getting ready for my first sprint, equally thrilled and nervous :D Good tips!!

[@JustinDoesTriathlon]

Thrilled and nervous is a great description for it! You're going to love it. I know saying "just relax" doesn't help, but I'll say: You're probably not super nervous every time you go for a bike ride, right? That's something you're comfortable with. Same for running and (hopefully) swimming. A tri is just stringing three things you're already good at back to back. Framing it like that helped me relax and enjoy it a lot more. :)

[@IoanaAreMail]

@@JustinDoesTriathlon That is an amazing attitude and your encouraging words mean a lot! I think signing up for this tri changed my life, gave a purpose to all my activities and workouts, and I start to love the people I meet! 8 more months, cannot wait!

[@katerinastaskova1224]

THANKS VERY USEFUL

[@samholder196]

Good tips, bro

[@aaronzor]

Very useful thanks heaps

[@irwansetiono5015]

Done my first sprint tri... thx for your advices, really help me alot. Things that make me nervous is swim in the sea for the first time. Unfortunately my google got foggy at start line, cant see anything 😂.... and the taste of sea water really shocked me

[@TheSnifmister]

Great video

[@christianajohnston6594]

First sprint triathlon is in one week!!! Ahhh! Haha. I'm nervous (esp for the swim, but endurance in the run as well)! Thanks for the tips, it was very helpful!

[@JustinDoesTriathlon]

You'll do great! Enjoy it!

[@ezrajordan9020]

Great video! I would also smile and thank a race volunteer.

[@JustinDoesTriathlon]

You're always here to make me say "CRAP I wish I'd have included that!" The volunteers are awesome. I got to man an aid station a couple weeks ago and it was super fun! The racers were awesome

[@lowhangerman]

Yes!!!!

[@lowhangerman]

I thanked 3 groups of volunteers today at the Nautica Malibu Olympic Tri in Cali

[@jennifermeyer6377]

Super helpful!! My second one is in August but it's been a while since the last so I want to brush up and get new tips. The mention about not pushing it in swimming is really good.

[@JustinDoesTriathlon]

Whoo! That'll be a fun summer goal. Enjoy it!

[@zanelowery6718]

Thanks Justin

[@JustinDoesTriathlon]

Happy to help!

[@TheLazyScrapbooker]

Great video! Doing my first (Super Sprint) Triathlon in two weeks at age 50+. This was SO helpful.

[@JustinDoesTriathlon]

You got this!

[@DavidStevensMD]

I am a lifelong marathon runner but was always intimidated by triathlons due to my weaker swimming and the complexity of the transitions between multiple types of cardio in one race. Training for my first sprint now and really looking forward to expanding my repertoire. Thanks!

[@JustinDoesTriathlon]

I totally get that. It probably took me almost a decade to get into tri just because I was intimidated of the swim. Once you work through it it's really fun :)

[@markbphilip]

Great video and tips! Having come through my first sprint duathlon and Triathlons this year the biggest one I would agree with is don't go out too hard too soon, be that on run 1 or the swim. Another member of our Tri Club gave me this tip and it's so true. Don't blow up in the first stage, go at your pace. There is plenty of time to make up time later on. For me I am strongest on the bike, so I always make up time there without killing myself. Don't try to chase other people from the start, if they are a swimmer first and you're a cyclist first then you will probably catch them on the bike and if you haven't gone out too hard you will be in better shape than them at that point.

[@JustinDoesTriathlon]

Congrats on the first season!

[@Redman88174]

Great video. I do my first triathlon in June. Your advice has made me feel a little less nervous 😐. I will definitely be taking it easy for the swim. Thank you. ✌

[@JustinDoesTriathlon]

Happy to help, you'll do great! June is a long time to train, regardless of where you're at with your swimming. I was as bad as an adult could possibly be at swimming before starting training, so I can definitely attest that it gets better. The cool thing about the swim for people like us, like I talked about, is there just really isn't much time to be made or lost for most of us normal types. Just focus on comfortably, smoothly getting through it, and life will be great. It took until my third race to REALLY click with it, and from then I'd just describe the swim as 'comfortably boring.' :)

[@Redman88174]

@@JustinDoesTriathlon Thank you. Oh and I'm sure I will watch this video a thousand more times before race day.

[@JustinDoesTriathlon]

@@Redman88174 I've been there! Be sure to report back how it goes! FYI, here's a little playlist of all the beginner-focused videos. :) kzbin.info/aero/PLrzx4L4XPCgffn6JsXUeSWqj87l_Yhn7B

[@skisunshine]

So got 2 weeks to go...and just signed up. Thanks for the advice, got me thinking about other things i haven't even thought about

[@JustinDoesTriathlon]

Have fun!

[@stevenagel6096]

Definitely agree with chill out on the swim. Definitely no gains there. And I used to tie a rugby supporter flag with those plastic sticks to my bike with an elastic so I can find my bike quicker.

[@colleendrake9661]

Thanks for that 10-15 minute range on the run. :) I'm definitely going to be closer to the 15 mark when I hit that run portion! Justin, do you know if USAT allows for competitors to pass people in the swim without docking? My last tri - I picked to be way back in the pack (as I'm not a super strong swimmer). However, there were so many competitors swimming...I felt like I couldn't pass someone and I was actually treading water at some points to keep from being on top of people.

[@IvyPerez_DreamBuilder]

This is incredibly helpful Justin! Training for my first triathlon & hopefully not my last in a few months. It’s an open water swim too. Eek. Learning how to swim and bike & I’m 52. Listening to someone like you who is careful with exactly what we need to know as a first timer is so appreciated. Love the research you share as well. Thank you thank you. Appreciate you!! 🙏🏼

[@JustinDoesTriathlon]

You're very welcome! I appreciate you too! Comments like these really make sitting on the bike trainer more enjoyable! 😃 Honestly I think the biggest single thing I'd empathize is that if you just keep at it, the progress will come. It's not gonna be every single day, but work at it consistently long enough one day you'll have your "holy shit this is awesome" moment 😃🚀

[@IvyPerez_DreamBuilder]

​ @JustinDoesTriathlon Love your response! and yes! I love forward to that "holy shit this is awesome" moment :D

[@primarymedworks]

I made the exact same mistakes he made, 😂. I ended up doing the backstroke for the last half of the Swim, too. It was a sprint tri, I only had 4 days to prep. Have fun and safely complete your first!!

[@JustinDoesTriathlon]

But you got it done!

[@neygart1929]

My first sprint triathlon will be in 3 weeks, your tips calmed me down a lot as I started to getting nervous as I'm quite untrained. And I really like your voice and your clear articulation, as you are easy to understand for a non-native speaker like me. Keep up the good work. *twothumbsup*

[@JustinDoesTriathlon]

Happy you liked it! Good luck, you'll enjoy it!

[@RoliRegenbogen]

Happy you mentioned the bicycle part, will go with my foldable bike very comfortably now! Wcgr

[@JustinDoesTriathlon]

Jokes aside, you'd survive lol. One of my good friends rides a Brompton all around Seattle and he's easily 4.5w/kg. Does fine. :)

[@thebeardedmother1535]

Really glad I found your video. My wife and I are presently training for our first HM in July and I'm (at 52) considering my first tri by the end of the year. Good runner, terrible swimmer, and below average cyclist :) Have a great day

[@JustinDoesTriathlon]

Eyyy I'm happy to hear that! That's freaking exciting, you're gonna do great! Just get that swim time in so you feel comfortable, and then the rest is just getting it done. :)

[@thebeardedmother1535]

@@JustinDoesTriathlon Thanks Justin and thanks for taking the time to reply. I've got quite a bit of time to train as the event I have in my sights is Nov. Planning to hit the pool in the next few weeks then build condition/technique for a couple of months then fold in cycling. Best wishes.

[@davidsaxe7077]

Recently started running Witt a pack on my long runs the Nathankrar 4L, which I added a aftermarket bladder to it. What a game changer, I no longer worry about how am going to carry nutrients and water. I am not sure why I waited so long to embrace the pack 😂😂. Love your channel keep up the good work.

[@JustinDoesTriathlon]

Haha saaaaame. Feels like no matter how long you're into something, there's always more to learn! Similarly I never wore/brought anything and would basically leave it to water fountains on the route. Not *terrible* but definitely not ideal either. That Nathankrar is a good pack! I see a lot of those out there. Thanks man!

[@lilflowercat]

Best beginner advise! Thank you for this video!

[@marlonm396]

I have always exercised and I have done every discipline separately; however, I have never combined all three in a single race. At 52, I decided to give it a try so i thank you for these useful tips. My favorite: break out that tight jersey and I have many of those.. lol. thank you sir.

[@JustinDoesTriathlon]

That's awesome! Happy you're getting into it; hope you love it! :)

[@carlaportocarrero6464]

Hello Justin 👋. I just found your video and I am so glad. I am planning to do my first Sprint triathlon on September next year. I am from Mèxico and the triatlon I'm planning will be in Cozumel. My husband has participated in three Ironman so far ( two 70.3 and one full Ironman). 😃 And now it is my turn. I'm so scared. I am 47 but will be 48 buy that time. So following your videos will be a lot of help. Greetings from Guadalajara, Jalisco. México. 🤗

[@JustinDoesTriathlon]

I've heard Cozumel is beautiful! That'll be a blast, you're gonna love it. Let me know how it goes!

[@carlaportocarrero6464]

@@JustinDoesTriathlon of I will! Thanks for encouraging 😊.

[@francoboassirotter]

Thanks man!!! Tomorrow is my first triathol

[@JustinDoesTriathlon]

Hope it went well!

[@ErnieFra]

thanks for the video! At 44 it would be a dream come true to do a Sprint Tri! So far getting used to run 5K...thanks again for the video!

[@JustinDoesTriathlon]

You gotta look up The Iron Nun! You're capable of plenty at 44 (or 84!) Have a good time, and enjoy the process. There's no rush, and longer isn't always better. 👍You'll definitely be able to do it if you keep at it.

[@briandeal8927]

@@JustinDoesTriathlon There was a guy who competed this year (2022) at US Masters Nationals (swimming) in the 100-104 age group. He competed in the 1,500 meter and swam it in 42 minutes!

[@JustinDoesTriathlon]

😲 that's freaking awesome

[@lukedavis2717]

I know this is a few years old but I had my first sprint yesterday. Entered what I thought was a local normal triathlon. Unfortunately I didn’t realise it was a national championship qualifying race😂 safe to say I didn’t qualify but came 62nd of 114 so not as bad as I thought I’d do for my first triathlon. A 1:45:31. These videos are great keep it up.

[@JustinDoesTriathlon]

Ha, that's awesome though! Well done. 🚀🚀

[@TheCelticClydesdaleShow]

I identify my transition area with my kilt. There's usually not another kilt laying out on top of a some shoes and a shirt and hat!

[@anthonybeckman9665]

Great tips. Really appreciate the swim tip. Good to know pushing super hard won't provide a great return on investment.

[@JustinDoesTriathlon]

It's a SUPER big one that I messed up and I see so many others mess up. There's almost no scenario in which being REALLY fast in the water is worth it. If a person just happens to be a club swimmer who can rock out 1:25s, sure, take that 4 minutes. But for pretty much everyone else, they're marginal at best. On the very fast side of things, yeah, knocking 10 minutes off a half IM swim might make a difference to a world champs slot, but in terms of getting into the sport, the swim is the last place I'd work on. As long as you can comfortably get through the swim, you're fine. 15 minutes of HR at 150 is much better than 13min at 185. Burn those extra matches on the bike or the run. 🚀

[@ECOstudioXV]

Hi Justin! Great content! I have a quick question. I am doing my 2nd Olympic triathlon. I lost my triathlon cycling shoes and only have normal cycling shoes. Would you recommend using those or would it be best to put the running shoes for cycling and change my pedals to the ones that have straps?

[@igzz5181]

Thx

[@drjorland]

Ji Justin. Thank you for your videos and your tips! My problem is wanna do my first sprint and I have covered the run and the swimming, however Im having problems with the cycling... Im having a very annoying back pain... I have seen the doctor (Im actually a doctor myself) and I get better with therapy and meds... but everytime I comeback to the bike the pain comes back. There is something with my position. Any tips or recommendation regarding this ?? I really want to do triathlons and I dont wanna stop cycling.

[@virginia3168]

I agree on the nutrition part. I can bust out all legs of a Tri without breakfast. I don't eat until 1100. In doing so my body and mind are not screaming, "Feed me!"

[@joaopinho3737]

Dude, great video! I know this has already been posted for some time, but can someone explain me in a simple way what are drafting rules and how can those determine the use of aerobars extensions? I will have my first Sprint event in a few months and I really wanted to know if I should purchase some since my road bike has a straight bar 😅 Thank you!

[@JustinDoesTriathlon]

Appreciate that, hope it helps! It sounds to me like you're maybe doing draft legal racing? I have never done that (we have almost none of it here) so I can't speak to the rules specifically. When it comes to non draft Ironman racing, it's six bike lengths. As for whether you should get aerobars: Maybe! Aerobars are arguably the best cost to performance increase you can make on the bike. It's important to remember it's not as easy as throwing them on and calling it good though, you really should get a bike fitting as well. Handling can be really affected if you don't. Enjoy your race!

[@ClarkPotter]

Justin, this was great! So practical and matter of factly encouraging. I come from bodybuilding/marathon/yoga experience and wanted to get into triathlons because I'm older now and have overly eschewed cardiovascular fitness, and needed something tangible to work towards for motivation. Your video was just what I needed to hear. Sub'd. Quick question for the community and I hope it doesn't come off as insulting, as it's not a knock on you all, but one on myself and my vanity, but I could use some motivation for the substantial time investment required, when triathletes don't have desirable (-looking) physiques. How do I get over myself and/or balance physique fitness with the tall order time requirement for triathlons? If anyone else can relate, plz share your experience or knock me over the head with your thoughts.

[@JustinDoesTriathlon]

Happy to help! Pragmatism is my game. :) No offense taken on my end, it's definitely a good question. I've got a couple thoughts. First off, for me, I just basically don't care that much how I look, so I can't say I inately relate. That said, no doubt, the 'skinny cyclist/ultrarunner' look is definitely not on the top of many people's fantasy lists. Rather than just saying "deal with it," I think I'd put the other option out there: You don't have to look like that. There are a lot of extremely successful "dad bod" triathletes. Kristian Blummenfelt is proof you can be not-super-skinny and still extremely fast. Also, I think it's pretty universally agreed that more strength is great for injury prevention and general health. If you're coming in with 30 or 50lb of muscle, I don't see that as a real disadvantage long term. Nick Bare is a great example of this. I don't think he's on the pure bodybuilding end of things (I have a builder friend who is properly JACKED) but Bare is absolutely more muscular than the vast majority of runners/cyclists, and I'm pretty sure he's done a sub3 marathon. All that's to say: I don't personally think you need to decide either or. You can absolutely have a ton of muscle and be fast.

[@mattpierce4108]

I use belay glasses for climbing that allow me to not have to strain my neck to watch my climber. Wondering if these could be used so I can keep my head down on the bike (your suggestion)?

[@dadazimic4372]

My first triathlon is this morning! I’m nervous!

[@JustinDoesTriathlon]

Hope it went well!

[@AufdemLaufenden777]

Just got a free slot for a sprint (0.75 / 20 / 5) yesterday. I am just a runner but did not real train the last moths and a brief swimmer.... Hopefully I get to the line somehow without real running shoes

[@davidluty5843]

This is my first Olympic triathlon. Thank you for the tips. What type of carb foods should I have when I come out of the water?

[@JustinDoesTriathlon]

I like a liquid carb drink on the bike. :)

[@lyot4ik]

Just completed my first sprint tri and not pushishing through the swimming is the mistake I made. I swam for my life right at the start and started to suffocate really bad. Had to stop for a minute to calm down and restore my heartbeats back to normal. It helped a lot and I was able to finish swim with no problem in just over 10 minutes. Also make sure to lift your eyes above the water to see where you are going. I made quiet a loop before lifeguard paddled to me and pointed the right direction lol Thank you for your advices. I have a half ironman coming up in Old Orchard pretty soon. Feel a lot more confident now

[@MovingToMnPro]

@7:07 I let everybody get going in the water first. Less gettin smacked and splashed haha. Great video.

[@JustinDoesTriathlon]

Just adds to the visceral experience 😅

[@simonfrank4753]

great tips! Thanks. I'm a swimmer who's entering his first sprint triathlon in 3 weeks' time. Question for you- should I blitz the swim anyway? Or hold back for the bike and run which aren't nearly as comfortable?

[@JustinDoesTriathlon]

I bet YOUR holding back will be 85+ percentile, seriously. Something like an RPE 7 would be great. Definitely don't go in the red, but utilize all that skillset you've built up and grab that extra couple minutes. You'll blitz the field while working less than most people you're passing, which is a great place to be. Basically, just don't wear yourself down. 🚀

[@simonfrank4753]

@@JustinDoesTriathlon good point. Everyone I pick off in the swim will be passing me in the bike run, but hey!

[@JustinDoesTriathlon]

@@simonfrank4753 Haha yeah, I get you. Swimming doesn't have those time gains, but don't discount the stress you aren't having to deal with. Took me *years* to even get into the sport just because I was afraid of swimming. We've all got our strengths and weaknesses. Now you gotta just work that bike.

[@nash.p9781]

What training should I do in an Olympic pool to prepare for the sprint (750m) swim? Also can an all purpose / commuter bike do the job for the bike leg?

[@wtex73]

I just completed my first triathlon and it was an incredible experience. I listened to this video multiple times and took all of the pointers. Ended up winning my age group! Great advice! My big mess up: with 95% humidity I cleaned my goggles with ice water. Not a good idea and made for a foggy swim. Thanks

[@JustinDoesTriathlon]

That's freaking awesome! I've never done that, that's for sure! Foggy goggles are the worst. I've tried seemingly every spray and product I can find, and the most consistent, best results I've found are one of the two: Option A is spit in them *before getting them wet*, rub it around, then rinse them off. Option B is put the teeny-tiniest amount of liquid soap on your finger, rub it around inside, then clean them with a paper towel. You're just going for a SUPER thin sheen on the inside. I find it's only good for about one swim, but it works well for that time. Great job again!

[@simonfrank4753]

I swim open water in the Bahamas and there's very little you can do about foggy goggles, especially bad when swimming into the sun. My advice is that if it requires you to take a couple of strokes of breaststroke, remove goggles and take a look where you are going, it's worth it.

[@trevtristriathlon3833]

Thanks Justin really appreciate your videos on your first triathlon and getting prepared for it. Really helped me get prepared for mine. I finished mine and had a really great time due to being prepared for issues and not getting to upset over them. I've posted some videos and will be posting a video on my first triathlon and how it went. If you get the chance please check me out. Id like to get your thoughts and maybe chat sometime.

[@joshsims8118]

I want to wear just normal swim shorts during the swim and through out the race. What can I wear for first time. Maybe the only time.

[@pilotscott1204]

I'm 44 and am trying to get over feeling like I'm too old to do anything anymore. My wife is a 70.2 finisher, but I can't even run a 5km at this point, and have never learned to swim properly. I'm trying to learn in a pool using KZbin videos...really wishing we had some kind of swim club where we live. Any tips for the open water swim? The race this summer will be my first time outside of a pool, except maybe the day prior at the site.

[@PoetWithPace]

Smooth and fast? I may need to start swimming 👍🏼

[@JustinDoesTriathlon]

Do it! 🏊‍♂️

[@PoetWithPace]

oh yes!

[@harrietmac]

This may be a silly question but do you just keep your swimming suit on through the whole thing or a tri suit? Im thinking of the transition between swimming and cycling... and if you do keep on your tri suit does it not feel very wet and uncomfortable? Thanks for the video lots of good advice xx

[@JustinDoesTriathlon]

Not a dumb question at all! In short, yes, I wear what I'm going to wear on the bike and run during the swim, under the wetsuit. There's a lot of variables here. Generally, only full Ironmans allow changing clothes (with gender divided tents.) Your typical sprint/Oly is not going to allow you to be nude, and they won't have any areas to enable that. One of the huge advantages of a tri suit is that it can be worn under the wetsuit without bunching or impeding motion, and it dries more quickly than typical bike bibs/jerseys. I've never felt like I was wet for a meaningful amount of time. They dry really quickly. If you don't want to go to the dedicated tri suit, you can wear a swimsuit bottom or yoga shorts + sports bra under the wetsuit, and then add in run shorts and a top if you want in T1. Be sure to try this in advance though and make sure you're comfortable running in the suit. You also won’t have a chamois pad for the bike, but that may or may not be a concern. If you’re just getting into cycling and have always just ridden without a pad, it’s not too bad, especially over a sprint distance. In short, there’s no really any rules about what you can and can’t do (other than getting nude in transition.) I wouldn’t wear a full bike jersey under a wetsuit by any means, but don’t worry too much about a sports bra + compression shorts feeling wet; they’ll dry quickly and you’ll probably be focused on other things anyway. If you are comfortable spending the money, a tri-suit is really the best option overall; dries fast, provides padding on the bike and is comfortable to run with. It basically just takes away things to think about.

[@osint6372]

@@JustinDoesTriathlon Do you recommend a TR-Suit with sleeves or sleeveless in general considering you will have it under your wet-suit? Thanks

[@emcatagain]

8 weeks to go and I'm dreading that swim 😭

[@JustinDoesTriathlon]

100% you can do it. One. Hundred. :)

[@jacklane2389]

I do my first sprint in August. I am mixing up my workouts now but for the 3 weeks before race I will be in army reserve training. I will not be able to ride during that time but I will be able to run all I want. Do you have any recommendations or am I setting myself up for failure? I am putting as much time as possible on the bike until I leave.

[@JustinDoesTriathlon]

Sorry, missed this question too. I mean, everything I can think of is a stop-gap. It's not ideal, obviously, but if you can't ride you can't ride. Assumption here being that when you're training you're not going to have access to or won't want to ride a stationary bike... The only thing that really jumps to my mind is when you actually ride your bike on race day, choose gears that are a little bit lower (that is, turning the pedals faster/easier) than you might automatically default to. So pick a gear, then go one, MAYBE two gears lower. What that's going to do is take a lot of the effort away from your muscles and push you into a more cardiovascular response (from a weightlifting perspective, we're going from medium rep medium weight to high rep, low weight.) Your cardiovascular system is going to be better developed than your cycling specific muscles will be. If you try to turn a hard gear, you're gonna be recruiting muscles which haven't been used for cycling in about a month, which isn't ideal. Keep it fast and spinny, you'll be breathing harder and your HR will be higher, but I *suspect* that's gonna be the winning move in your case. That said, I don't think you're setting up for failure! It's not ideal of course, but you should be fine to complete it and race well. It's cycling, not swimming; worst case you just go a little slower is all. :) Good luck in training!

[@courtnem7989]

My first one is in 6 weeks!

[@JustinDoesTriathlon]

Whoo! Enjoy it!

[@HrPedrosak]

Slow the f*ck down. Gotcha! Will do. Thanks for a very informative video.

[@JustinDoesTriathlon]

Have a great race!

[@HrPedrosak]

@@JustinDoesTriathlon Thanks. Looking forward to it. My second sprint race ;)

[@smaggio297]

My bike is a good bike and meant for mountain biking but it doesn’t have gears. Should I look into a new bike or should I be okay ?