The step from road cycling to triathlon is smaller than many people think. If you already cycle regularly, you already have the most time-consuming discipline firmly under control. A short run after work and the occasional swim in the outdoor pool - that's all you need for your first attempt. The idea of Hawaii Ironman athletes and Challenge Roth athletes with time trial machines and wetsuits puts many people off. But for beginners, the equipment is manageable and triathlon is so much more than the long distance.
Swimming without the crawl
The swimming discipline is often the biggest worry for beginners. However, the crawl is not compulsory. Breaststroke is allowed, even if it is slower. Swimming goggles and swimming trunks are sufficient for training in the pool. If you want to improve your crawl technique, you can find support from clubs or trainers. A wetsuit is only relevant for open water competitions - and even then only if the water temperature requires it. Most small triathlon events take place in the pool, which is perfect for beginners.
Cycling with existing material
The racing bike from the cellar is perfectly adequate. A mountain bike with slick tyres or a cross bike will also do the job. The main thing is that it is roadworthy and has functioning brakes. A helmet is mandatory - both in training and in competition, of course. If you already use clipless pedals, you have an advantage when changing. However, normal trainers work just as well. The advantage of a triathlon suit: a small seat pad for cycling. However, if you don't want to buy such a suit straight away, you can do without a seat pad for the short term - it is absolutely not a must for your first competition. Of course, a pad is an inexpensive and useful upgrade, but it is definitely not a requirement for your first triathlon.
Running with basics
Running shoes and sports socks - that's all you need. Most road cyclists already own a pair of running shoes. Cotton socks can cause blisters, special running socks with synthetic fibre content wick away moisture better, a great recommendation, I speak from experience! If you start without clipless pedals, you can change even faster and start cycling in your running shoes. The elasticated laces are also a game changer here, as you can slip them on quickly after swimming. A little tip: elasticated laces are often available for just a few euros and make changing much easier - and above all faster.
It can happen that your legs feel like pudding during the first few running steps. - Sandra Schuberth, TOUR editor, has taken part in two triathlons so far
Race specifics and transition zone
A race number band holds the race number, which is not worn during the swim, has to be on the back when cycling and on the front when running. The band can be easily rotated without having to change the number, which is really practical. A chip band on the ankle carries the timing chip. Most organisers provide both at the registration desk.
The transition area requires organisation. There is a check-in time before the race, during which the bike is parked and the place is set up. The position depends on the start number. You should memorise the shortest route from the swim exit to the bike and from the bike to the start of the run. A towel to dry your feet is permitted and can protect your feet from nasty blister surprises. Three important rules apply to the transition zone:
- The bike may only be pushed in the transition area.
- The helmet must be closed before the bike is removed from the stand.
- You may only climb up behind a marker at the end of the transition zone.
The same applies to the second transition: dismount before the marker, push the bike and only open your helmet after you have hooked it in. For the first race, it is definitely advisable to practise these procedures once - at the same time, this will help to reduce nervousness.
Distances and costs
Even if triathlon is often equated with Ironman, a medium or even long distance is definitely not recommended for beginners. A sprint distance or the short and unconventional distances of some very small events are best suited. Tip: Check beforehand whether the swim takes place in a pool or in open water. The pool is the safer choice for the first competition.
Starting a triathlon costs less than many people think. The additional things you have to buy usually add up to a few hundred euros if you already have a bike. The event itself costs from 25 euros for small events to 120 euros for popular and large events, the longer distances are correspondingly more expensive. If you really enjoy your new sport after the first competition, you can gradually invest in new equipment.
You need this equipment:
- Swimming trunks/swimsuit
- Swimming goggles
- Bicycle
- Helmet
- Running shoes
- Sports trousers
- Sports shirt
- Race number tape
Fun before performance
The first triathlon is not a performance test, but first and foremost an experience. The atmosphere at competitions is often relaxed and informal. Many participants simply celebrate finishing. The time plays a subordinate role. Anyone who regularly rides a road bike and can swim at a basic level can usually manage the short distances of a first triathlon straight away or with little training.
However, expectations should not be too high, as it is unfamiliar to deliver the usual performance on the bike or run after the pre-exertion of the swim. If something doesn't go as planned, that's no reason to give up. The mind plays a major role, but what counts in the end is the joy of exercise and the challenge of combining three disciplines.
Leon Weidner
Working student
