Why Triathlon? A beginners guide to Triathlon in 2024

Ribble Collective triathlete Lewis Bradley shares what inspired him to take up triathlon and offers a beginner's guide for anyone interested in taking up the sport.

Over the past few years, the sport of Triathlon has seen a significant boost in popularity worldwide. Hundreds of events are open to all age groups and across varying distances. Aided by Olympic and IRONMAN success stories, it has inspired a new generation of competitors.

The restrictions imposed during the COVID lockdown inspired the population to try out new sports, such as swimming, cycling and running. Until eventually, after some searching, you were lucky to find an event that catered to all three and wasn’t sold out in 2019! But it also provided an unintended benefit, helping shift the trend of the people who typically entered Triathlons.

Until then, triathlons typically attracted mostly middle-aged/semi-retired people looking for a new challenge. However, we now see far greater athlete participation levels in the lower age groups, people who wanted to challenge themselves after months spent in isolation and move away from partying till sunrise.

My path into Triathlon started just over two and a half years ago. It also came about because of the ‘COVID boom’. Mountain Bike racing had come to an abrupt stop, and National Resources Wales closed access to the forests for safety. Putting my mountain bike aside, I decided to enter IRONMAN Wales, giving me a meagre eight months to train and ‘tick off’ a ‘bucket list’ race, which has now opened the door to new opportunities.

I have since competed in all distances (except T100). Hopefully, what you read here will help you better understand what it takes to start a triathlon. In 2018, I had never run more than 5 km or swam any distance since attending swim school as a youngster. Fortunately, my previous semi-professional mountain biking skills came in handy when it came to the bike leg.

If you put your mind to it and believe, anything is possible…especially in Triathlon.

Triathlon is a weird and wonderful mixture of three disciplines merged into one. Swimming, cycling and running while wearing nothing but a thin one-piece Lycra Trisuit, which will soon become your best item of clothing!

There isn’t one distance in Triathlon; there are many to choose from:

Super-Sprint

• Swim: 400 m
• Bike: 10 km
• Run: 2.5 km

Sprint

• Swim: 750 m
• Bike: 20 km
• Run: 5 km

Standard/Olympic

• Swim: 1500 m
• Bike: 40 km
• Run: 10 km

Middle Distance/Half Ironman

• Swim: 1900 m
• Bike: 96 km
• Run: 21.1 km

T100 km Distance

• Swim: 2000 m
• Bike: 80 km
• Run: 18 km

Long Distance/Full Ironman

• Swim: 3.9 km
• Bike: 180 km
• Run: 42.2 km

Many people's journey into triathlon starts with 'Short Course' racing, which includes any race under 'Middle Distance'. These types of races offer a great introduction to the sport and don't require relentless training. The events are short and intense in terms of distance and duration, meaning that it's 'all-in' from the start!

Many professional short-course athletes, such as fellow Ribble Collective rider Hugo Millner, race these disciplines to qualify for the Olympics or compete on the World Triathlon circuit. The majority of short course events are held by clubs or organisations that will look after a particular area depending on the interest and geographical location. British Triathlon will have all accredited races, but you may have to search for some depending upon your location.

Intense 'Short Course' racing not your idea of fun? Are you more of an endurance athlete or someone who wants to push your limits? Middle & Long-course racing is becoming the most popular option for age-groupers and new pros. With more opportunities to race worldwide, triathlon has captured much public attention. You only have to say the word 'IRONMAN' to someone for them to understand the challenge you have undertaken (Unless you're talking to a child or Marvel fan). However, other middle and long-distance organisations such as Challenge, Outlaw and the newly formed T100 are close on their heels in terms of popularity.

There are also various other triathlon-related events for people to get their teeth into, such as Duathlons, Aquathlons, Mixed Relays, XTerra, Off-road triathlons, and even winter versions. The list goes on!

Joining a local club is by far the easiest and best way to get into triathlon. Countless clubs with qualified coaches and experienced athletes are ready to help you pursue your tri journey. Lots of these clubs offer training sessions with dedicated pool/lake access, running track access and cycling routes in your local area, offering the perfect preperation for a triathlon.

Not only will they provide you with vital training, but you will also learn the 'dos and don'ts' of racing, get advice regarding purchasing items, and find out where to save yourself some money (sometimes even giving you secondhand items that will save you hundreds). Don't be afraid to ask questions and embrace the positivity that comes with triathlon. The club will soon come to feel like your second family!

We're incredibly fortunate to have a huge selection of tri clubs here in South Wales. They almost seem like they are in nearly every valley, and they all work collaboratively, concentrating on specific areas, such as training sessions, meet-ups, and virtual Tri Club Zwift races. Almost every tri club in South Wales have someone who has been to a World Championships or EU-level race or has competed for Age Group GB or better. You can find your local club at British Triathlon or via your local governing body if you are elsewhere in the world.

Watching athletes YouTube videos and following their social media profiles will help you gain a better understanding of triathlon and the races you may want to enter. These can really help you better understand the specific processes involved and allow you to prepare for situations you may face before, during and after the race. A prime example is racking your bike, which is entirely different in short-course racing versus IRONMAN races. Before entering an event, ensure you know what you're doing and what you need.

Personally, I see myself as being more of a triathlon ambassador rather than an influencer. But if you are interested, I have plenty of 'Race Previews' on my YouTube Channel. These will guide you through most of the various race distances, the training, and what is needed to transition from being a beginner to where I am today. There are plenty of ambassadors for new triathletes; follow the ones that inspire you and try not to get caught up in the numbers. Triathlon isn't all about your watts, pace or time. It's all about the journey and what you want to get out of it.

My ultimate recommendation is extremely significant and often overlooked. If you are serious about triathlon, I highly recommend getting a coach! It might seem unnecessary at the time, but a coach will help you maximise your training and customise it to fit your work/life balance. A local coach can identify your weaknesses, analyse areas you may not have considered, and ultimately help you reach your goals more quickly.

Swimming - If you're a novice swimmer, this can be triathlon's most daunting discipline (It was for me). The fear of putting your head under the water and staying calm is difficult to overcome, but it's entirely normal for a first-timer. It may take a few weeks before you can put the lengths together, but trust in the process and you will see major gains quite quickly. As you improve over the years, PBs will get smaller and smaller, but the marginal gains will lead to huge time gained during the race itself.

Cycling - The best part of a triathlon (for me, anyway!). This is usually where you can see tremendous advantages by building up good power, understanding cadence and looking after your heart rate. You will be looking for all the aero advantages that you can get. Many people opt for a road bike before progressing to a specialist triathlon or TT bike when committed to the longer distances in the sport.

Running—Running is usually the discipline that starts most people's journey into triathlon (very closely followed by cycling). This race element typically feels tough after swimming and running but building good leg muscle memory will certainly power you to the finish. However, a quick word of warning: a brick run (running straight after cycling) is completely different to just going for a run. So, make sure you get plenty of brick runs in after cycling sessions to build up the feeling of tired and solid legs.

Transition and nutrition—These are the two areas that will surprise you most. Transition describes the process of swapping between the three disciplines of triathlon: exit water - mount bike, dismount bike - enter run and is something that you will want to practice in your own time. Effective transitions can make or break your race. Your setup will differ from others, and it's good to try it at speed if you want to gain a competitve edge over your rivals. And don't forget about the mount and dismount rules!

Another area to concentrate on is nutrition. Your weekly food shop will increase with all the training and racing, so make sure you factor that in! But also, test out what you want to eat and drink on your training rides, not during race day. Doing so could turn into a disaster that you want to avoid. This will also be different for each athlete. For example, all my carbs are mixed in my water bottles, and I use gels to top up my energy levels. I don't consume solids such as energy bars, and I can stomach about 105g of carbs per hour. It can take months of training to condition your body and what works for one athlete may not work for another.

This is the part where people tell you to 'get a credit card,' but it really doesn't need to be that way. The popularity of triathlons has now brought new, affordable, and competitive products into the marketplace. These include 'entry-level' products such as wetsuits. More competition reduces the RRP of items and allows secondhand bargains to be more readily obtainable.

Here's some of the essential equipment which should form the basis for you to build on:

Swim (Required)

• Goggles
• Wetsuit
• Swim cap (usually provided)
• Wetsuit lubrication

Swim (Optional Extra's)

• Premium goggles (with a different tint)

Bike (Required)

• A suitable road bike
• Helmet
• Cycling glasses

Bike (Optonal Extra's)

• Triathlon or Time Trial bike
• Aero helmet
• Cycling shoes & clipless pedals
• Cycling aero gain accessories
• TT bars (for road bikes)

Run (Required)

• Trainers
• Running socks (if applicable)

Run (Optional Extra's)

• Carbon 'race only' trainers
• Cap / Visor

Sundry Items

• Trisuit (or split suit)
• Race Belt
• Race nutrition
• Spares (if applicable to distance)

Sundries (Optional)

• Transition bag

Let's focus on the area I enjoy the most to round this article off.

This is my first ever year of racing on a Triathlon-specific bike. The Ribble Ultra Tri Disc is a huge step forward for me personally and has allowed me to hit PBs and go faster in every race I've competed in this year. The bike element of a triathlon is fascinating and in some ways can be compared to other forms of racing, such as Formula 1. Athletes and manufacturers are always looking to maximise the smallest aero gains to make their bikes more efficient, slippery through the air, and ultimately go faster to give an athlete a performance edge over their competitors.

At the other end of the scale, we have the first-timers using basic road bikes, needing a degree of comfort to get them through to the run. Or those who modify their road bikes by adding clip-on aero bars and disc covers to transform them into a 'Hybrid' TT bike. Which can, in some instances, suit the athlete and even the course better (for instance, hily or technical courses). I recently saw someone on a completely stock Ribble Endurance SL post an incredible time at a local race, even beating many dedicated TT bikes in the process.

To get the most out of the bike leg of a triathlon, you and your bike must work in harmony. You need to understand the equipment underneath you and how best to take advantage of it. You should also build up your skills to maximise your performance levels. A bike fit will help with this. Buying a bike isn't always the only solution to going faster (sorry, folks!).

It's difficult to quote a definitive plan of attack because various distances require different strategies. If possible, study the course to prepare and familiarise yourself with the entire route (not just the bike leg). This will prove invaluable come race day, helping you strategise and focus on critical areas where it will make a significant difference, such as an ascent or technical section full of tight and twisty and tight turns. Many routes can now also be found virtually.

Finally, while competing, the bike section lets you see more of the terrain you are racing. I have been lucky enough to compete in some stunning places across the UK, Europe and other locations in the last 17 years. Your journey will also take you to some extraordinary racing destinations. When racing, take a moment to appreciate your surroundings and embrace what you are undertaking. What you see is something others will never know when you visit a destination, so make the most of it, especially if participating in a long-distance event.

If you have read the article and are committed, I wish you all the very best with your journey. As I said at the start, if you put your mind to it and believe, anything is possible.

You’ll have times when you think it’s impossible, and fear will try to take over. You will have poor training sessions, 5 a.m. alarms in the winter to go swimming (in the pool, thankfully!), and doubts at the start of a race. But embrace what is possible, use this as motivation, and visualise yourself getting over that finish line.

Get in touch at @Life_of_Lewisss on Instagram and let us know how you are using your Ribble bike for the triathlon!