A Beginner’s Guide to Triathlon Training

What You Actually Need to Start

You don’t need to spend thousands or be super fit. To begin triathlon training, you'll need just a few basics:

🚴‍♂️ A bike – any reliable road or hybrid bike will do

🏊 Access to a pool or open water

👟 Comfortable running shoes

📅 A plan – or even better, a coach or a structured programme

That’s it. You don’t need a TT bike, carbon shoes or fancy gadgets to get started — just commitment and a willingness to learn.

The Four Pillars of Beginner Triathlon Training

1. Consistency Over Intensity

• Aim to train 4–6 days per week
• Short sessions are fine — the goal is to build routine
• Avoid the "all-or-nothing" trap; a 20-minute session still counts

2. Skill Development

• Prioritise swim technique — it pays off massively in energy savings
• Practice bike handling — learn how to corner, climb, descend safely
• Focus on run form — short strides, tall posture, controlled breathing

3. Strength Training

• Even one session per week will help reduce injury risk
• Focus on glutes, hamstrings, core, and mobility
• Try bodyweight circuits, resistance bands, or gym-based S&C plans

4. Nutrition & Hydration

• Practice early — not just on long days
• Fuel consistently before, during, and after sessions
• Hydrate with purpose — especially on brick workouts or hot days

Sample Beginner Triathlon Training Week

Here’s what a balanced week might look like:

🏊 2 x swims – focus on technique & aerobic work

🚴 2 x bikes – one short & steady, one longer endurance ride

🏃 2 x runs – one interval or tempo, one long and easy

💪 1 x strength session – mobility, core, or resistance training

🔁 Add flexibility for rest, recovery, and life

Bonus Tips for Beginner Triathletes

✅ Join a local tri club or online community — it’s more fun with others

✅ Sign up for a race early — it gives you focus and accountability

✅ Prioritise sleep — it’s your most powerful recovery tool

✅ Don’t compare your start to someone else’s middle — stay in your lane

Need Help Structuring Your Triathlon Journey?

At Alpha State, we’ve helped dozens of beginners successfully train for and finish their first triathlon — and many have gone on to race Half and Full Ironman events. Whether you’re aiming to cross your first finish line or just want to build confidence in all three sports, we’re here to guide you every step of the way.

👇 Related Resources for Triathlon:

✅ How to Prepare for Your Ironman (Beginner’s Guide)

✅ How long does it take to prepare for an Ironman?

✅ How Long Should Your Longest Run Be Before an Ironman?

✅ Ironman Race Strategies