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5 Tips to Crush Your First Triathlon

5 Tips to Crush Your First Triathlon

Iain Findlay |

Training for your first triathlon is both exciting and challenging. From mastering three disciplines to handling the demands of race day, the journey can be intense. But don’t worry—we’ve got your back. Here are five key areas that will help you build confidence, enhance your performance, and crush your first triathlon.

1. Fuelling and Nutrition

Proper fuelling is essential to get the most out of your training and to perform well on race day. If you’re not eating right, you won’t be able to fully tap into your potential during those tough training sessions.

Make sure you're fueling before, during, and after training sessions with a balance of carbohydrates, proteins, and fats. Carbs provide energy, protein aids in recovery, and healthy fats support overall health. During longer training sessions, especially when cycling, practice your race-day nutrition strategy. You’ll want to experiment with gels, bars, or liquids to find what works best for you. This will ensure that by race day, you have a clear nutrition plan and won’t face surprises like stomach issues or energy crashes.

2. Get a Coach or Follow a Plan

One of the best things you can do for your first triathlon is to get a coach or follow a structured training plan. Having guidance takes the mental stress out of designing your own workouts, leaving you free to focus on the training itself. A coach can provide the accountability and structure you need to stay consistent, which is crucial for long-term success.

Additionally, a coach or plan helps you avoid the common pitfall for new triathletes—overtraining. Enthusiasm is great, but it can lead to injury or burnout if you don’t balance intensity with recovery. Structured training ensures you're pushing just the right amount while giving your body time to adapt.

3. Prioritize Recovery

Training hard is important, but how well you recover is even more vital. The training you do only makes you stronger if your body can absorb it properly. This means you need to give your muscles and systems time to repair and rebuild.

Sleep is one of the most powerful tools for recovery, so aim for 7-9 hours a night. You should also incorporate rest days into your training week to allow for both physical and mental recovery. Many athletes use recovery tracking devices to monitor sleep, heart rate, and readiness for training—giving you valuable insight into when to push and when to back off.

4. Incorporate Strength Training

Strength training should be a part of every triathlete’s routine, not just endurance training. It helps you build resilience and reduce the risk of injuries, especially in your joints and muscles that endure repetitive stress from running, cycling, and swimming.

Research has consistently shown that strength training can improve overall performance. Stronger muscles translate to better power output on the bike, faster running speed, and a more efficient swim stroke. Focus on compound movements that mimic your sport, like squats for cycling and running, or pull-ups for swimming. Adding 2-3 strength sessions a week can make a noticeable difference in your race-day performance.

5. Focus on Biomechanics

Your technique in all three sports—swimming, cycling, and running—can make or break your race. In swimming, refining your stroke efficiency can help you conserve energy, which is especially important for those new to open-water swimming. Consider working with a swim coach or attending clinics to dial in your technique.

For cycling, proper biomechanics can help you improve aerodynamics and reduce the need for raw power. A professional bike fit ensures you’re in an optimal position to be fast and comfortable over long distances.

In running, good technique reduces the risk of injury and enhances running economy. Focusing on posture, foot strike, and cadence can help you maintain pace while using less energy. Winter is the perfect time to focus on your form, so when race season arrives, you're not just fitter but also more efficient.


Your first triathlon is a thrilling milestone. By nailing your nutrition, following a plan, prioritizing recovery, incorporating strength training, and optimizing your biomechanics, you’ll set yourself up for success. At Pain Free Power, we’re here to support you every step of the way—whether it's through bike fitting, coaching, or performance advice. Ready to take your triathlon journey to the next level? Let’s do this!