BEGINNER TRIATHLON MISTAKES | What I did wrong on my first triathlons

[@Cookefan59]

Great video! I remember the first mistake I made on my first was not doing any open water swimming. I have always been an exceptional swimmer but when I got into what was basiacally an over flow pond for highway runoff 😂😂 I was freaked out by “things” touching my legs in the water😂😂😂 I also hadn’t at least splashed some water on my face to get used to the temp and my body kinda went into shock and my heart raced the whole rest of the race. It took me a few hours to get it to calm down. My best lesson has been this: Race or no race, you should be having FUN! I got into this sport in my 50s because it reminded me so much of what I used to do as a kid. Swim, ride my bike and run around? That’s what we did all summer anyways. So I participate and love the idea of getting rewarded at the end of it all. Last mistake I made was too many events in the beginning. The most was three Sprints in one month on successive weekends. I had no idea I wasn’t supposed to do that.

[@JustinDoesTriathlon]

Thanks for sharing! Those are all good, and I've definitely been guilty of all three. 🤣Open water is definitely its own game, that's for sure. The splashing water thing has legit data behind it; it seems to be one of the factors behind why otherwise really healthy people sometimes have heart trouble in races (because they didn't prep.) And yeah, if you're not having fun, what's the point? :)

[@thisisdonnadonna]

Ppppppppppp😊 pop pp😊please p😊pp😊pp😊😊ppppp😊😊p😊😊p😊pp😊p😊ppp😊p😊😊😊😊😊😊ppppp😊p😊😊p😊😊p😊ppp😊😊😊😊p😊😊😊😊

[@jaredspence3020]

10 year runner, 4 month cyclist, training for my first triathlon. I tried my first brick a couple of weeks ago. I rode 20k home from work and decided to go for a run. Worst feeling I've ever felt, could only do 2k very slow. On Tuesday I did the same thing and smashed out a 10k run. Still hurt like hell but at least I knew what to expect

[@JustinDoesTriathlon]

Nice! Yeah bricks are a special type of fun. 😅🚀

[@nellyhurst331]

Been a runner since junior high and have never felt those jello legs before. It’s no joke.

[@ccbgaming6994]

I feel your pain. I did my first brick after 12 years of running and I was shocked how difficult it was to run. Only after doing bricks every week did I get used to that difference. Definitely the number one part people underestimate.

[@doinnowt]

Don’t have to worry about where my bike is, it’ll be the only one left by the time I get to it 😂

[@elleodyn]

same!! came in last off the bike too! had a great time though!

[@ckametria]

Put down a bright neon yellow, orange or green towel at the bike transition with your shoes on top so you can easily spot your bike.

[@IvyPerez_DreamBuilder]

Incredibly helpful! I’m 52 and signed up for my first tri (sprint). I have about 7 months to train and THIS was just what I needed. Will save and rewatch over & over. And…subscribed ☺️

[@JustinDoesTriathlon]

Happy it was helpful! Feel free to comment up if there's any specific questions / areas of focus you are curious to hear more about, as that helps me make the right sort of content too. Enjoy the process! :)

[@bennyweed91]

How did it go?

[@Yankees-pr7os]

I just finished my first sprint triathlon today. I followed your advice and it was extremely smooth and successful 375 m swim, 10:45 22K cycling, 46:38 5k run 29:06 Total time including transitions 1:31:39, which is much better than my expectation. I thought it will Exceed’s 1 hour and 40 min

[@shaddapforever]

That is a great time. But was your swim only 375 meters ?and not the usual 750 meters?

[@Yankees-pr7os]

@@shaddapforever yes, it was a small pond with laps, so it was not really open water swim

[@patrickfeige6390]

Thanks for this, very helpful! One major tip I would give is RESEARCH the course. Make sure you are comfortable with the swim and the elevation for the run and bike ride. That way you can preserve your energy where you need it.

[@gavinmaclean3010]

I did my 1st Tri last year and learned all that Justin said the hard way, I did my 2nd yesterday all be it a short novis one 400m swim 10-mile easy MTB bike, and 3k run I was 2nd last on the swim but I am a mountain biker and some times runner (between injuries)but came1st overall by three minutes in a field of about 80 couldn't to believe it. Practice really paid off. The punch line is I am 64 years old.

[@jm339]

I’ve decided to go for my first sprint triathlon in September. This video is gold for me right now. Thank you!

[@JustinDoesTriathlon]

Happy to hear that! Have tons of fun!!

[@jm339]

Seriously, the best video. I feel prepared and excited for tomorrow. You’re right about the brick workouts. It was awkward and so painful the first few times.

[@carolatolleson8911]

Thanks! First Sprint tri in a few months, but watching this sure relaxed my mind enough to do the races (half marathon) until then.

[@JustinDoesTriathlon]

Awesome! That sounds like a fun summer! 🚀

[@baradleechuck]

I am doing my first Super Sprint in November and this video was just what I need needed to remove some anxiety and gain some very valuable knowledge!

[@anni7777]

I loved your last tip with the photo. I actually sorted all my stuff according to discipline (plus transition, before and after) and took a photo before my ever first triathlon. Now I just go back to that photo and check if I've packed everything I need (usually forget the small things such as bodyglide)

[@JustinDoesTriathlon]

It's probably the single biggest little 'life hack' thing I do. I used to pack and unpack and pack and unpack a crazy amount of times, lol. Enjoy your race!

[@TheSnifmister]

Great tips things I already know but need the reminder to get my self focused. Good job

[@kcrun]

Best video I have come across. Straight, to the point and helpful for newbies!

[@JustinDoesTriathlon]

Happy to hear that!

[@ChrisSwanzy]

Thank you. I’ve done 3 marathons. Time to graduate. Training for my first half iron in September. Doing a sprint in a few weeks. Good tips.

[@JustinDoesTriathlon]

You got this!

[@marktyler7241]

Thank you! great video. I have my first Tri in about a month and I'm trying to get all of the tips and tricks I can

[@JustinDoesTriathlon]

Enjoy it!

[@lukejames7613]

I've just done a tester open water 400m x 8mile cycle x 5km run..... what I learnt: really practice not swallowing water and breathing correctly. Make sure you have your bike in an easy gear at first to get go. I forgot a struggled to pick up pace and was all clunky. Running is my strong area however more arm workouts would of helped run

[@michelbesedin7081]

On first try you will made a lot of mistake and it is perfectly fine. Even pro athlete always said - there is no start when all they did was right. Something always will go wrong. And you learn better on your own mistake. Yes, this video will prepare you but not for 100%. Justin have not said about tons of cases. Funny though i have not experienced anything bad on my first half iron man even using basic equipment like cheap used bike borrowed from my brother, cheapest in the marked swimsuit etc. Decent time - 6h 07min - with no any noticeable problem, except my number was ripped of from my t-shirt and stopped to picked it up. But in overall - just relaxing first start. So do not fear and Have Fun!

[@cathygibbons1743]

Great tips. 🎉 I experimented with trying to turn a higher gear on the bike once. OMG, it ruined my run you are so right about keeping a low gear and a nice high cadence on the bike. Not sure about the photo thing though. Do read the rules - backstroke is not normally allowed in triathlon. Someone correct me if I’m wrong, but in triathlon indicates a need for rescue. My top tip is the make sure you leave your bike in transition in a low (easy) gear, then when you jump on you can get going without wobbling up any slopes (or having to get off and push).

[@kathiehallows1598]

in The swim, if you get upset by something ( a knock, a bad wave or started too fast and you loose your rhythm, you can go into a relaxed back stroke to settle down (use one extended arm behind your head to force you to slow down and calm your breathing, do some flips with your legs) and when you've come down get back into your normal swim

[@nazz_m9026]

Thanks for the great tips especially taking a photo of your gear before packing.

[@JustinDoesTriathlon]

For sure! That's become one of my most crucial things. Checklists are great and all, but when it's 1:00am the night before a race and you panic wondering if you've got some random little piece, it's so nice to confidently calm yourself.

[@heidiguzel8619]

I watched the video 24 hours before my first triathlon 😄 thanks for the tips

[@JustinDoesTriathlon]

Hope it helps/helped! 😀

[@tabithawills4389]

This was SO helpful for a first-timer. I'm a long-time cyclist, so I definitely needed that tip on brick workouts. So many things I didn't consider. Thank you!

[@Gaabbbbb]

This is great stuff!

[@shantiperkins2631]

So super helpful! now to learn how to change a flat tire!!

[@JennaOnTheBeach]

Thanks! Love this, even after many triathlons this is awesome 👌

[@JustinDoesTriathlon]

Thanks, happy to hear! :D

[@colleendrake9661]

So helpful thank you so much

[@petrofskiwilliams8360]

Thank you very much for sharing.

[@renedesaulniers]

Great tips for beginners.

[@leeofdoom4452]

A BACK of the pack swimmer 2:10 per 100m?!?!?!?!?!?! WTF, my race pace is about 19 mins, = 2:30 ish per 100m!

[@leeofdoom4452]

Also my Cycle was 48 mins, that is NOT an untrained person lol I was nowhere near the back of the pack of 350 people.

[@damianross5075]

Oh that was SPOT ON!! I swear I rode my first race with the chain crossed! Everybody was passing me and I had no idea why I was going so dang slow LOL!

[@claytonandrews82]

Hi Justin, thanks for this video. Really appreciate your tips, especially the brick training!

[@pierre-jeanquetant476]

Nice tips!

[@BegravelseinBrussels]

I just did my first tri, and I didn't check the entry and exit points for t2, and went the wrong direction to exit t2: be sure you know your transition exit points!

[@JustinDoesTriathlon]

I hate it when I do that! nothing like getting lost in a small park 🤣

[@lauradoolittle3757]

Thank you for this! I am hoping to complete my very first triathlon this year following a total knee replacement 5 months ago... I am trying to do as much homework ahead of time as possible, and I found your video to be very helpful. It's given me lots of things to think about and to talk to my coach about once I get started with official training.

[@JustinDoesTriathlon]

Awesome, happy to help! Not to the level of total knee replacement, but I've had knee stuff in the past (two patellar dislocations,) and I super relate to how frustrating and painful it can be. Takes a lot to get through that and then tackle something big; well done! 🚀

[@lauradoolittle3757]

@@JustinDoesTriathlon I actually never wanted to do a triathlon until I had my replacement. Now I feel like I've got something to prove, ha ha. (I'm about to turn 52 so I'm way too young to resign myself to decades of no athletic activity!)

[@JustinDoesTriathlon]

@@lauradoolittle3757 That's awesome! We're really similar, it was my knee injury that first got me into cycling too. Weird how that goes!

[@lauradoolittle3757]

@@JustinDoesTriathlon Hey, I missed your reply until today. I was wondering if you have any advice on how to choose a training plan for a first time triathlete attempting a sprint distance. Oh by the way, that "athlete" is me. :) I've seen a lot of plans out there, but so many are very complicated sounding, focusing on numbers and levels of intensity or zones or whatever. I'm looking for something really simple that just tells me what discipline to do on what day, and how long to go (time or distance). For my first attempt, I don't want it to be any more complicated than that. Is that an unrealistic expectation?

[@JustinDoesTriathlon]

@@lauradoolittle3757 ​ Not unrealistic at all, nor ridiculous. To that end, I think there's a contingent of people who spend too much time “majoring in the minors.” Put another way, people spend inordinate amounts of time trying to improve their training by 5%, when really, just doing *anything* will get you 90% of the way there, so to speak. Just to be clear, sprint distance? It’ll change if not, but if so, I found this one that looks pretty good. It’s mooooostly just time based, with some breakdowns for the swim. Any ‘real’ swimmer will tell you that they never train just distance, and that’s true. Swimming classes are basically always structured out; it’s never just show up, swim 1500, go home sort of thing. That said, for triathlon, especially depending on your swim level, just swimming at all will get you imrpovements. If you need help improving your distance and can’t get a coach, I really like the Ruth Kazez 0-1650 class. You could slot that in along side / in replacement to the swims the plan has. Down the road, being on a plan that’s a little more specific will help you get more in the same time committed, but short term, there’s nothing at all wrong with just getting your time in. :) www.californiatriathlon.org/coaching/training-plans/12-week-sprint-training-plan/?gclid=EAIaIQobChMIqtKXzqGb5wIVkeNkCh0OdwAeEAAYASAAEgJnXvD_BwE

[@tkeogh09]

Love the common sense advice; great to know what times are realistic for me🎉. Thanks mate

[@wastrey123]

thanks for this great vid! i have my first Sprint tri this weekend and these tips have helped focus me!

[@JustinDoesTriathlon]

Have a great race! You're gonna love it.

[@johngardiner2561]

Excellent video and tips, especially the photo, thank you!

[@JustinDoesTriathlon]

The photo is one of my own favorite tips, I use it SO often.

[@PresiMinchev]

I like this guy!

[@zunaidaparvingulamkader2338]

love your tip and real life experiences .. thank you for the fabulous tips on practicing brics.. oh boy that is a total different feeling.

[@DrumStrassi]

wow there are so many tips, I really need. I‘ve my first Sprint-Triathlon in 2 Month - there is a lot to do

[@JustinDoesTriathlon]

Enjoy it!

[@_ninja_nic]

Such a good Video! Thank you!

[@larrys.5423]

Great info. I'm about to start training for an August race. 1st time.

[@JustinDoesTriathlon]

Have fun!

[@pawelnadstoga376]

Thanks, mate! That was really helpful. Watching ahead of my first triathlon, 70.3 Busselton (Western Australia). I'll be sure to take your hints onboard. Cheers!

[@JustinDoesTriathlon]

Enjoy it!

[@brianharris706]

Great video and tips, I learned a lot an used information. I did 3 sprint Triathons and keep in mind these. Keep up the good work and peace be with you.

[@JustinDoesTriathlon]

And with you

[@Yamaha_Bolt]

Excellent tips, need more of this stuff

[@JustinDoesTriathlon]

On it! Just gotta make the time to record... 😅

[@stuartroyall763]

Great advice, just did my first sprint and wish I’d watched these first ha ha

[@JustinDoesTriathlon]

Hope you still had a good race! :)

[@123lindsayt]

Awesome tips!!

[@insidethebigring6173]

Really good video, Justin.

[@JustinDoesTriathlon]

Thanks!

[@WARLEOD]

Thinking about doing a triathlon in the future, but coming from a running background my biggest mistake was to tight shoes/not short enough to nails. Having them fall off is not a nice experience! Thanks for great content Justin

[@JustinDoesTriathlon]

It's funny you say that... I think I somehow missed the initiation into the toe-falling-off club. Goor lord that sounds terrible, lol. You should do one! I dipped back into run heavy over the past six months; although I love running, getting 6-8 strong workouts in per week, always feeling like you've got something new, and (in my experience) reducing overuse injuries is awesome!

[@brianharris706]

Great video, about to do my first. Thank you

[@JustinDoesTriathlon]

Have fun!

[@patrickshields6620]

Great advice thanks

[@moniquelefebvre1701]

I love your videos. So information. With no BS.

[@JustinDoesTriathlon]

Happy you appreciate that! It's a tough line to try to be info heavy without being super boring. I know that I personally don't like videos with over the top shouting and filler BS, so I try to fill that niche. Appreciate it!

[@TMad_3D]

Thanks for all the info! Doing my first triathlon, a sprint, on the 11th!

[@JustinDoesTriathlon]

Exciting! Have fun!

[@dlear85]

How did it go 😁

[@TMad_3D]

@@dlear85 it went well! I panicked in my OWS but got through it. Thanks!!

[@JustinDoesTriathlon]

@@TMad_3D I think panicking in the ows is practically just part of the first-triathlon experience. Happened to everyone I've ever known including me. Gets better though. Well done! :D

[@hayabusa27]

These are very good tips! thanks!

[@JustinDoesTriathlon]

Happy to help!

[@pinpointmarketing4183]

Great tips especially the photo one at the end. Brick work out is the reality of triathlons! 😂 Hoping to complete my first half Ironman end of July. Best of luck everyone🏊‍♂️🚴‍♂️🏃‍♂️

[@JustinDoesTriathlon]

Brick work is rough, haha, but it helps prepare you mentally if nothing else. Exciting for your race!

[@mikeb4402]

Great video. Thanks for the valuable insight. I’m going to compete in my first tri next month. But I also have Parkinson’s Disease. Nervous about transitioning for that reason … getting wetsuit off, for example, and fixing a flat if the adrenaline is pumping and my tremor appears. A number of other details are possible with adaptation. Anyway, you’ve got a new sub.

[@JustinDoesTriathlon]

Happy to help! Coulple thoughts re: Parkinson's: if you don't already have one, defintiely take a look at wetsuit options. Some are easier to get off than others. The DeSoto T1 is regarded as relatively easy. Re: flats: I knew some people who worked on some adaptive tremor devices so I've got a bit (very light) experience in that area. Out of curiosity, would a larger grip on the lever help, or is the struggle with dealing with the small bits and bobs? If it's something that could be adapted with a different physical grip, I might be able to help 3d print you something. Keep our hopes low to start, but happy to try. :)

[@mikeb4402]

@@JustinDoesTriathlon Thank you for your quick and kind response. Re: wetsuit, thank you, I think I have found one that works. Re: flats, it is handling the small bits and bobs with deteriorated fine motor skills.

[@JustinDoesTriathlon]

@@mikeb4402 Gotcha, that makes sense. That's what I figured, but wanted to double check. Enjoy the process, you'll love it. :)

[@jenniferestwin5814]

Thank you 😊

[@inglesyeses]

First triathlon coming up in 4 days: Ironman Kalmar. I don't think I prepared enough for the cycle, and also don't know bike maintenance. So I'm a little nervous. But let's see.

[@lucy-932]

How did it go??

[@inglesyeses]

@@lucy-932 I did it, thanks for asking. Overall, it was a great experience. My swim was fast, then i went pretty slow on the bike, and ok on the marathon. 14 hours. My main goal was just to finish. I'm pretty sure i could knock at least a couple of hours off the time if i decide to do it again (mainly on the bike, lol). But yeah, great!!

[@lucy-932]

@inglesyeses good for you 👏🏼

[@JJJesusisforever]

I actually laughed out loud when he started talking about brick workouts >.< LOL yes it’s a revelation

[@loolapalooza6429]

Thank you 🙏

[@HrPedrosak]

Really great video!!!

[@JustinDoesTriathlon]

🍻

[@alainplonge3004]

Parfait, merci de ces conseils ! Perfect, thanks for these tips

[@royfr8136]

I'd say this: Train all swim bike run well..... Spend enough time doing each one BUT... really dont bother spending time on one if you are really bad at another.... You're wasting time.... If you can do 20km on the bike in around 40 minutes its ok... and the run in 30 that's ok.... But if you can hardly swim.... then you won't get far. Brick training... you need to do at least 3 or 4 minimum before race day. The rules are a good point..... For example.... DO NOT UNCLIP YOUR BIKE HELMET

[@jorgeyubank]

First competition ever will be on Sunday August 23 what’s the best breakfast you recomendable?

[@JustinDoesTriathlon]

Enjoy it! For me, the go to is oatmeal with bananas and dried cherries or raisins with honey on top. The key is timing. Eat a good amount of it before bed, and then again at *least* 2.5 hours, preferably 3 hours before starting. There's good data to support the importance of that timing. It needs to actually process. Everyone eating 90 minutes before the event is making a mistake. 3 hours, then a gel 5 min before the start.

[@jorgeyubank]

JustinDoesTriathlon thank you so much Justin!! I was going to have oatmeal but the timing is something I will follow for sure !

[@JustinDoesTriathlon]

@@jorgeyubank No problem! The great thing about 3 hours is you can really eat a heavy amount, maybe even with another half banana, and you'll feel fine on start. You should give this a go before race day too, maybe tomorrow or Thursday. The real kicker to remember is, *if you're properly fueled the two days before + race morning,* you don't actually need much/any fuel in your stomach when you race (I assume you're doing a sprint/Oly.) Food in the stomach isn't providing energy. That 2.5-3hrs really lets food process and become accessible for use while also allowing the blood sugar spike to come back down.

[@jorgeyubank]

JustinDoesTriathlon I will follow your advise ! Thank you brother

[@lomias]

Great video!!

[@JustinDoesTriathlon]

Good luck in your race!

[@ericlussier]

Great video. Well laid out and the tips are intuitive but not obvious! Thanks, Justin.

[@Nyet103]

Hi Justin. I'm doing my 1st tri(sprint)ever this August.I have a question about my glasses.I'm basically blind without them so if i leave em in the 1st transistion,i was kinda worried i wont be able to find my bike? Is it race legal for someone to hand me my glasses after the swim?? Thanks.

[@JustinDoesTriathlon]

Hey James! So sorry for the slow reply. I think this is a 'letter of the law' vs 'actual enforcement' kinda thing. I would suggest reaching out to the race director ahead of time to confirm, but especially if it's a locally organized race where you're an age-group athlete, I *really* don't think anyone would have a problem with that. Officially, you're not supposed to get anything from a spectator, and officially, the glasses should probably be in T1, and (presumably) you'd be encouraged to wear contacts or whatever. But really, I think you'd have to catch a referree having a BAD morning to be strict enough they'd penalize someone in T1 for getting glasses after completing the swim. One sidenote: do you swim with corrective goggles? Could it be as simple as keeping the goggles on until you get to your bike? But yeah, I really wouldn't stress about it. The rule is to prevent people getting aid unfairly. The only caveat you might consider is that spectators may not be close enough to the swim out, or an athlete stopping to get the glasses might be considered an impediment. You're probably fine, but suggest the RD for sure. Most RDs are extremely accommodating. :)

[@lornehaycock]

great tip on the photo

[@JustinDoesTriathlon]

I use that SO MUCH. Checklists are great but seeing you absolutely definitely for sure have it is such a stress relief haha

[@lornehaycock]

@@JustinDoesTriathlon Im going to use it for some of my other comps too, its an awesome tip bro for a pre-race stressy like myself

[@davidmackay5529]

The difference between open water swimming and pool swimming is massive

[@JustinDoesTriathlon]

Super big

[@roberthodgson3574]

Practice in Open-Water , it is NOT the same as laps in a pool.

[@JustinDoesTriathlon]

VERY true

[@peterjervis4358]

Brilliant.thanks.

[@HeathyRoidz]

I am a cyclist, only a cyclist... I used to swim 3 times a week, so I have the technique... I am not that great of a cyclist, started october last year, I have an BMC alr01, aluminum... my FTP is 255W and I weigh 58kg so that’s 4.4W/kg however I can maintain 320 for 20min(I did this 3 times already) so that’s 5,5/kg... I am 15 years old, considering doing a triathlon... but I really suck at running, not because of my cardio, just because of my knees, I hate the pain I experience when running, so I haven’t done the first jump and register myself in a race... I am going to buy a Cervelo P3 ultegra with 60mm wheels for my timetrials(a deal from a friend of mine) but I don’t know if a timetrial frame suits a triathlon... I do have an aerohelmet, from specialized, I don’t use it that much... probably once every 4 timetrials... And I have to make time in the bike so I can lose some in the run... I am very competitive so I don’t want to finish last... I would be satisfied with a top 20... Should I make the first step? Or buy specific running shoes and do some running ?

[@JustinDoesTriathlon]

I vote you absolutely should. A 255FTP with a 5.5is gonna be *very* competitive at your age, especially if you find hillier courses (where w/kg matters more than absolute power.) I would suspect that you've got such a strong cardio base that you're gonna set yourself up for injury on the run. Your heart and lungs are gonna let you do much more than many beginner runners will be able to. That's good, but it also means you might overuse injury yourself. I'd suggest getting on the Zero to 5K or None To Run plan, and doing those. Yeah, they'll probably feel really easy, but it's important to build up your tendons, ligaments, and running muscles. You're young still, which is awesome. Better to 'waste' 3 months now building up slowly than waste 6 months injured on the couch. But good luck man, you're in a great position!

[@HeathyRoidz]

JustinDoesTriathlon thank you for your reply! So I should start practicing running? Base stuff? Or intervals? Or maybe start just running and then implement some intervals and sprints into my training?

[@JustinDoesTriathlon]

@@HeathyRoidz I'd stay away from intervals and speedwork at this stage; they're a classic recipe for injury until you've got a strong base to build from. I'd do the Couch to 5K or "None to Run" program. They're like 10-12 weeks long and only designed to get you running 5km, but it's all about building up slowly. Being 15 you'll have more injury resistance than un old types, but your strong fitness on the bike could totally let you run further than you 'should' as a beginner, and then you get shin splints or achilles tendonitis or plantar fasciitis, and that's really shitty. Live your own life, but I'll always encourage injury prevention first. You have decades or racing left to get fast; build up carefully, then attack it.

[@HeathyRoidz]

JustinDoesTriathlon I can run 5km... I can run way more than that... probably 15km was the max I ever ran(at a school event) but I just struggle alot with knee pain, even after stretching... I don’t know if that’s because of the pressure cycling puts in my knees... but I just don’t like running because of knee pain

[@frankiej_6719]

@@HeathyRoidz i would suggest knee strengthening exercises. I also suffer from knee pain. I do a lot of side steps with resistance bands. Also hamstring curls, squats and anything else. Try looking up knee rehab exercises. That is what you want to use to strengthen them up. Once i started doing this my knees got stronger and don't hurt any where close to the pain i had experienced before.

[@tomg5935]

How do you manage perscriptions goggles to regular glasses on the bike and run?

[@JustinDoesTriathlon]

I now have prescription sunglasses! About $80 online. They're nothing fancy but they're totally Better nothing. I'm lucky in that I have a fairly light prescription but it helps me see my computer and watch much easier

[@tomg5935]

Great video...i was focusing on swimming. The content is great...subscribed

[@leonl2356]

So I have one question for the bike Training: In swimming I can keep up with my friend but when we ride bikes together He's alot better than me and if we train alone He has like 28kmph average and I have like 24kmph average. I know He is doing Triathlon longer than me a few years actually, but how is it possible then that I can keep up with him in swimming. Any advice on how I can get better average speed to get near to him?

[@JustinDoesTriathlon]

That's a really good question, and it sort of hints at the difference between swimming and cycling (and running). Swimming is *very much* a technique-centric sport. You can have incredible cardio, but if your technique is poor, you'll be slow. When I was learning to swim as an adult, my cardio was already quite strong, but it took me literally weeks to be able to swim a full lap of the pool. My technique was so bad, that good cardio didn't matter. The reverse is also true, and I suspect is coming into play. You probably have better swim technique than your friend, so you're able to be faster in the water. When you go out to ride, then outright bike strength is the determining factor. You increase speed on the bike by 1) building power and 2) decreasing weight. Decreasing weight is more of a factor when doing hilly rides. Building the amount of power you can put out on the bike and growing the duration you can output that power are your keys to success here. If you have an indoor bike trainer, TrainerRoad is pretty much the best outright option for getting stronger. If not, just get outside and ride, as much as possible. Without a power meter or anything like that, you can't get too specific, but even if you start integrating 3-5 efforts in your ride where you go really really hard for 2 minutes, or 3 minutes, you'll start ticking things in the right direction.

[@johnbialas4957]

I’m a lifelong lifter going on 18 years working in Masonry and am training for my 1st 70.3. From Texas so beating the heat at work and still getting lifting and TriTraining is really tough. Anybody got advice on indoor training? I’m in the heat 8-10hrs a day and find it very difficult to stay properly hydrated for everything. Right now I’m biking 3 days a week 1 long session, 1 brick and a speed day my runs are 1 long 1brick on the bike day and an alternating hill or track session then 2 swims a week just still trying to find my race pace on it. My long run right now is about 10 miles at an 8min pace I’m about 16 weeks out.

[@johnburgess506]

Nice talk, I made many of those mistakes one more tip is you don’t have to get all pro mounting and dismounting your bike you won’t save much time and it can end badly.

[@B1cam]

Great tip re photo.

[@JustinDoesTriathlon]

What was the biggest mistake you made when you started getting into triathlon? Biggest tip?

[@kennethbarnette6086]

I trained for the bike on a flat course and the race had small rolling hills. I had little experience in selecting the best gears for hills.

[@JustinDoesTriathlon]

That's a great observation. It's really important to sort of... Get ahead if it vs getting into a hole and then trying to crawl out. Shifting ahead of time and frequently as needed goes a long way. I'm always going through my gears, but I ride with a lot of people who just sit in one and add power. It's less efficient and really adds up

[@dalvira]

Well-known and quite often forgotten: NOTHING new on race day. Every piece of equipment needs to be tried out and used many times before race day. And 2. Prepare for shaffing. Best tip I can give is use sports tape around your neck if lube doesn't do it. Bad shaffing can totally screw your swim

[@alin116]

My first tri was a half-iron. I came out of the lake before a friend of mine (he took a kick to the nose and his swim was slower) and I tried to stay ahead of him on the bike, even though he was the better biker. He overtook me at the 80km mark and I died on the run afterwards because I pushed too hard, instead of remembering my training. It was the most horrible run I ever did and it was very depressing. 6h 16min in the end, but damn.

[@shivakumarpatil7855]

I woke up late and ate too much carb. Still finished it but really bad timings than in the training

[@deestache4067]

Great video! I share the similar approach.

[@sweetelegant6850]

Have you ever thought of a aerodynamic helmet.If so what are your thoughts on them?

[@JustinDoesTriathlon]

They do make a difference, but it's not huge. 30-90s saved over an hour of riding. That's a decent gain (percent or two), but the flip side is the full aero ones are a lot hotter. I don't own one; it hasn't clicked over as worth the money to me. I would probably be more likely to use one for a sprint to Oly, MAYBE half, but not a full. I have a Giro Synthe; it seems like a decent compromise. The Aeroheads are pretty popular though!

[@ruslanbedoev9264]

what about glass? i have to wear glasses for life? how do you manage with that?

[@haitaozhu9518]

Awesome!!!!!!!!!!!!!!!!!!!

[@clairhardywynn5620]

Oh Justin that was fab - thanks so much for these tips I’m doing my 1st sprint tri next June along way off I know but I enjoy swatting up 😂 I’m going to look thru the rest of ur vlogs now thanks again 🙌🙌

[@JustinDoesTriathlon]

Oh fantastic, you've got it! Tons of time to get super comfortable and ready. It'll be a great day!

[@amygambler8599]

What about tubeless tires on a road bike? Everyone I’ve talked to assures me I won’t have a problem on race day but I’m worried about this.

[@JustinDoesTriathlon]

Tubeless are great! I don't run them just because I don't have any compatible wheels, but they seriously rock. The sealant will fill any holes as they happen. In the event you get a hole large enough the sealant can't stop it in time, then just throw a tube in them and pump it up like normal. So basically, you'll get fewer flats in the first place, and if you do get a flat, it's the same solution (you'll just get some sealant on your hands.) Tubeless rock.

[@amygambler8599]

JustinDoesTriathlon I’m 5 days from my first sprint tri and tonight I’m watching these videos to help me stay calm! Thanks for all the advice. It’s very helpful.

[@JustinDoesTriathlon]

@@amygambler8599 Happy to help! You're gonna love it.

[@thomascardwell6507]

Good stuff doing my first triathlon June 30th it's Olympic distance is it better to use cycling shoes or could I just use my running shoes for the bike

[@JustinDoesTriathlon]

Are you already comfortable with cycling shoes? If so, I'd use them. If not... You definitely have time to get comfortable between now and then if you choose to. If you don't want to, running shoes will definitely get the job done but won't be as comfortable or as fast

[@thomascardwell6507]

@@JustinDoesTriathlonthat's great thanks very much

[@virginia3168]

Just did a Sprint. Trained for the swim. Trained for the ride. Trained for the run. Didn't strength train😢. DNF. BTW I am 63. Not discouraged.

[@tabithawills4389]

*signs up for her first try-a-tri and goes for a run today* "Oh, that was easy, I'll be fine" Justin: "oh, you're in for a real treat" 😆😆😆

[@JustinDoesTriathlon]

:D Yeah those bricks will wake you up for sure. Enjoy the first one! That's exciting!

[@tabithawills4389]

@@JustinDoesTriathlon I went for my first this past weekend and it reminded me of being a kid and going onto solid ground after jumping on the trampoline. That run just felt so clunky and difficult lol. More to come! 😅

[@davidluty5843]

This is my first triathlon in what items should I make this?

[@ajitpatil1828]

Please suggest

[@reneegading]

do you wear contact lenses when doing a triathlon, and if so, how is it?

[@JustinDoesTriathlon]

That is actually a GREAT question. I am lucky enough that my vision isn't too bad. Obviously I wear glasses in my day to day for reading and comfort and such, but I can still safely see without them. I have astigmatism, and sadly the contact options that I've tried/the few that were available were all really uncomfortable to me. I also sweat a lot and rub my eyes a lot, so bad combo. Assuming I *had* to have correction: You can actually get diopter adjusted goggles for pretty cheap actually (like $25 Speedo Vanquishers) and then I'd probably splurge for some perception sunglasses (mainly just for the bike.) But yeah, I'm lucky enough to be able to get away without; given a choice between contacts or lenses, I'd go with lenses. I've heard of people's contacts coming out on the swim and that just sounds awful.

[@padraigphelan8929]

Good tips, one additional piece of advice for newbies; focus on the message in the video, not the exact times in examples. Some of those times are very agressive. 36mins for 20km bike is not average / or achievable for a new rider. 16min swims will not be the slowest person.

[@fionnualabergin6402]

I wear contacts and as long as I have a good pair of goggles they haven’t bothered me in the swim part of my training

[@louiseengels3774]

Yes i wear contacts no problem at all

[@Ant1Bez]

Lol my first transition was almost 8 minutes 🤣

[@JustinDoesTriathlon]

Been there!

[@dutchvanfleet4309]

Please don't forget about Seniors. 76 year old athlete here...

[@Norman4949]

Do you guys wear butt pads on the bike? Getting ready for my first race next month

[@JustinDoesTriathlon]

You bet! A chamois adds a lot of comfort.

[@TamaEnergy]

I trained for 6 months swimming twice a week and never got any faster :(

[@JustinDoesTriathlon]

Did you have a coach? Swimming is like.... 20% endurance and 80+% technique. A good coach, even just a few lessons, can do worlds of work! You'll get there. :)

[@jamesrios3531]

you definitely worked off of triathlon teran

[@JustinDoesTriathlon]

Unluckily for me, I'm very capable of making plenty of my own mistakes 😅🤣

[@Alfaegyes]

Mistake No. 1.: Not watching JustinDoesTriathlon videos before race. :)

[@JustinDoesTriathlon]

I've got a first Oly and first Full tips video in the list upcoming! :)

[@realalbertan]

Getting your wetsuit on properly...

[@ilanpi]

In the drops?? If you're not in the aerobars, then you're wasting energy, typically losing 2kph. Hands in drops is aerodynamically worse than forearms horizontal and hands on the brake hoods.

[@michelbesedin7081]

Aerobars required significant amount of time to pick right for you and adjust properly. Then half a year to get used to it. Guys, bear it in mind.

[@TamaEnergy]

​@Michel Besedin really? I ordered some put them on and off I went ahhaah

[@JackThomas-t4m]

I am not bald. Will you stop saying that

[@ajitpatil1828]

I want to start ironman practice How to start? I am bingger.

[@shaddapforever]

I would say, Do a few sprints first. Then move up to Olympic Triathlon. 70.3 triathlon And now you are ready and experienced to tackle the Iron Man. At least that is going to be my plan.

[@Ruby-Boggs]

Great video. Well laid out and the tips are intuitive but not obvious! Thanks, Justin.

[@JustinDoesTriathlon]

Have fun! :)