How To Train For Your First Race | Triathlon Coaching & Planning Weeks 1-4

Thinking of entering a triathlon? In this three-part series, we take you through the vital components of training for a half-iron distance triathlon. Thanks to our partners at TrainingPeaks you’ll have the opportunity to access a unique 12-week training plan!
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[@gtn]

What races have you entered for 2023? Let us know 🙌

[@codemonkeyalpha9057]

First season so picked 3. Lydney First Tri - Olympic (30th Apr), Cotswolds 113 (4th Jun) & New Forest Middle Distance (3rd Sep). Starting to get a bit nervous lol, time is flying by. I guess you have to have faith that your fitness is going to arrive at some point, but it is still a bit nail biting not really knowing. I'll feel better when I can do longer sustained efforts in the pool, I'm still struggling with it atm. I'd like to get a swim stroke analysis session but there doesn't seem to be anything around here.

[@codemonkeyalpha9057]

I would be interested in who this training plan is targeted at? I think you'd already need to be pretty fit to do it? Sample (week 2) includes avg 27:47 5K pace rated at 6/10RPE (held for 50 mins), so you would be looking at about a 10K PB of

[@dewievans9905]

I did the Ironman Kraichgau 5150 last week, my first at that distance. Great experience, really well organised. My main takeaways: I kept coming off course on the swim, ended up swimming more than I needed, hence more time; proper fuelling during the bike stage to avoid running out of energy half way through the run; I need to train more running - I train on 5:00 - 5:30 / km; On the Triathlon I averaged 7:00/km. Analysis done, off to put it into practice. Looking for more races during the summer. Cheers @GTN for the great advice, I just need to listen to it properly!

[@tuliomacedo4890]

GTN, you guys are special!

[@runningwithsimon]

It's great info and I'm looking forward to it! I think it's hard to make 'generic' training plan in triathlon, is that it feels like 80% of newcomers are already long-distance runner or cyclist - so the training has different goal (vs. someone starting from couch). I run and bike a lot, so for my first ironman, I just added a few pool session for a couple of weeks, and was good to go. If I had more time, it'd just be swimming lessons and open water swims.

[@automotive474]

That thumbnail is amazing, I just felt compelled to say. Kudos to the new design and aesthetics approach, it really captures a certain triathlon je ne se quois that's just very appealing.

[@avivgol3319]

Just finished my first ever triathlon (two days ago) being a 70.3, going to be interesting seeing what I got wrong at the prep

[@nortonkelly8460]

I have been running inconsistantly for a while while increasing distance, not increasing pace or lowering hr, I also enjoy cycling and weight lifting, not any good at them either, so I started training at lower intensity and it actually enables me to train far more at those different disciplines and recovery is not a problem, i'm going to persist at 80/20 or close to it, and see how things go,

[@notmyrealname6272]

Love this

[@codemonkeyalpha9057]

Training for my first 70.3, but already a couple of months in so not sure how this would gel changing programs. What I am finding is that I really struggle to do the easy sessions, and too much high intensity leads eventually to a lot of fatigue and degradation of performance. I had to back off heavily 2.5 weeks into this training block as I was feeling rather run down. Really hard to try and get that 80/20 split over three disciplines. I don't have an 'easy' run available, either I'm running and its a 7/10+ or I am walking and it is a 2/10 (I'm a keen hiker, I can hike 6kmph for 5 hours and not go over 85bpm, but running I'm minimum 140bpm once my HR has settled). Trying to do something in between (6-8.5kmph) just leads to an uncomfortable awkward gait. I have two cycling interval sessions (both pretty hard) a week and a long easy ride. Swimming is all technique really, but as a complete newbie I still find it a bit fatiguing. Feel like I am the wrong way around, 80% hard / 20% easy, but I am not sure how I can do less and still get in the quality focused sessions. Anyway, to anyone just starting out, definitely need to keep the easy sessions easy, but depending on your fitness that might not be as straight forward as it sounds. It takes time to get enough 'range' of effort on each activity so that you can noticeably differentiate between sessions. Due to injuries I am running behind schedule with my fitness, I suspect if you are 12 weeks out from your first race and are not fit enough to be able to run comfortably at a 3/10 effort pace while maintaining reasonable form you're probably cutting it too close. I have 19 weeks to go and feel like I am already heavily pushing my luck. Good luck to all us newbies this year! Maybe I will see some of you out there (lapping me probably lol).

[@catherinesoucy6911]

Does the plan have audio te follow along the workouts? Thank you!

[@SBoots29]

Very tempting to jump into this but I already set my plan for this year. Hopefully this is around next year when I want to elevate my distance. On a side note I love those Glasses. at the end. What kind are they and where can they be purchased. If I don't go fast at least I can look good.

[@laurenmillyx]

If you look at HR on the bike; how does similar efforts on the bike compare to a HR on a run? I’m a runner transitioning to duathlon and find that my HR is lower for the same “Effort” on the bike; especially on outdoor rides

[@YuckiDude]

Let’s go

[@wilsonpotosirunner]

Excelente

[@lookbetternaked254]

The only thing keeping me from my first triathlon is poor swimming technique. I ran out of breath really fast and feel like I cannot get enough air and despite strength training my forward propulsion is not sufficient. I do have asthma and that might be contributing to poor breathing technique. I continue to work on my swimming and keep the triathlon hope alive.

[@Freya-bz3vl]

I had the same issue but just give it some time and u will be fine promise

[@crabbypadty393]

That’s every triathlete wannabe.

[@georgejenkins1849]

I too have asthma and also swim with one arm due disability. I do know how you feel but stick with it as I did. Have 4 triathlons for this year

[@lookbetternaked254]

@@georgejenkins1849 thank you for the encouragement.

[@Hillzy96]

I was the same before my first tri! Took me a few group coached sessions and lots of solo sessions to practice and improve. Take breaths every 2 to make it easier, increase the cadence of your arms (how often you're doing a stroke) which will keep your momentum up and kick just a little bit to keep your legs up. Other than that it's just practice :)

[@aikigreg]

I have a question that has been plaguing me. I signed up for a 12 hour time trial and I'm trying to figure out a pacing strategy that will allow me to be consistent and strong even in the last hour of racing. Should I shoot for 60% ftp? 70? Keep HR in zone 2? Watch both? #gtncoachescorner

[@gtn]

Thanks for your question! If you add the hashtag #gtncoachescorner our presenters can see your query and may answer it in a future video! 👀

[@Shopbobby]

😊 VA

[@thomasbezencon2121]

How can your training-peaks plans be adapted for a 50m pool? The only 25m pool in my area is in a school, and only has limited public opening hours. Is it enough to simply do half the reps with double the recovery time (to keep total distance and recovery the same)?

[@stephanegodri1135]

Well that’s a problem I would like to have, 50m pools are non-existant in my area. 😅

[@elclaudiosanchez]

Video starts at 1:50

[@1daves]

$90!!

[@hornetluca]

First

[@chaostactics]

A heads up before you sit though any of these videos. These videos are not how to train for tris. They are plugs for an app/training program and have very little to no content that is helpful to learning about training or technique for tris.

[@scottlawson9899]

Perhaps a poor choice of title. A first Triathlon shouldn't be a Half distance. Perhaps call it Training for your First Half Distance.

[@tilemachostsiapras3224]

You could use the same training plan for an Olympic distance triathlon which is shorter than a half Ironman. Most people first try an Olympic distance or half Ironman before trying an full distance Ironman. As long as the distance matches Olympic distance, I believe we can categorize it as a triathlon race.

[@jamesblack5219]

Interesting, my first tri was a half. I always assumed it was a great goal for your first crack at an endurance sport.

[@tilemachostsiapras3224]

@@jamesblack5219 For testing your endurance, I would have to agree. A half Ironman is a great goal. Some people though like the sorter length triathlons because you can more easily try for better and better PBs(personal best). Also, fitting workout for an Olympic triathlon in a busy week, is far easier.