Your First Triathlon: 6 Important Tips for Runners and Cyclists

So You are Thinking About Your First Triathlon

If you’re a runner or cyclist thinking about trying your first triathlon, you might be wondering where to start. I’ve been there! When I signed up for my first sprint triathlon, I had no idea what I was doing. I had a strong background in mountain biking, but my swim training was almost nonexistent, I didn’t practice transitions, my only fuel was Gatorade, and I tackled the bike course on a mountain bike. To top it off, I left nothing in the tank for the run. Despite all that, I finished in the top five in my age group—and I was hooked!

Before we get into the tips, on March 3, 2025, I’m launching a 6-week Sprint Triathlon Training Program! The program will be utilizing the Velocity app and is FREE for 80/20 subscribers, but anyone can sign up. In addition, you can check out all the awesome plans 80/20 has to offer to help you complete your first triathlon.

 

80/20 Endurance Triathlon Plans

 

Looking back, there are a few key things I wish I had known that would have made my experience smoother and more enjoyable. If you’re making the leap into multisport, here are some tips to set yourself up for success:

 

1. Don’t Underestimate the Swim in Your First Triathlon

Swimming is often the most intimidating part for runners and cyclists. While you don’t need to be a master swimmer, spending some time in the pool (or open water) before race day is crucial. Focus on technique, breathing, and getting comfortable swimming in a group. If your race is in open water, practice in similar conditions so you’re prepared for race-day nerves.

2. Transitions Matter in Your First Triathlon

I didn’t think twice about transitions before making the jump to triathlon, but they can be a game-changer. Setting up your gear efficiently and practicing quick changes from swim-to-bike (T1) and bike-to-run (T2) will save you time and reduce stress. A simple tip: lay out your gear in the order you’ll need it and practice a few “mock transitions” before race day.

3. Fueling is More Than Just Gatorade

Nutrition plays a bigger role in triathlon than I expected. Unlike single-discipline races, triathlons require sustained energy over multiple legs. Experiment with fueling strategies in training—whether that’s gels, chews, or real food—to avoid hitting a wall mid-race.

4. The Right Bike Can Make a Big Difference for Your First Triathlon

Riding a mountain bike in my first triathlon got the job done, but a road or triathlon bike would have made things much easier. If you’re serious about the sport, consider investing in or borrowing a more efficient bike. If a mountain bike is your only option, using slick tires can help reduce rolling resistance and improve speed.

5. Pace Yourself on the Bike to Save Your Run

It’s tempting to hammer the bike leg, especially for strong cyclists. But blowing up on the bike can make the run brutal. Find a sustainable pace so you still have enough energy to finish strong.

6. Signing Up is the Hardest Part of Your First Triathlon

I signed up for my first triathlon because my sister was doing it. I figured, why not? Sometimes, taking that first step is the hardest part when you are thinking about making the jump to triathlon. If you’re on the fence, go for it! The experience is rewarding, and you might just discover a new passion.

Now, years later, I coach these very athletes—runners and cyclists taking their first steps into the world of triathlon. The sport has come full circle for me, and I find so much joy in helping others navigate their own journey. Whether you’re aiming for your first finish line or dreaming of bigger goals, we all start somewhere. The key is to take that first step.

Whether you’re a runner looking for a new challenge or a cyclist wanting to mix things up, triathlon is an exciting way to push your limits. With a little preparation, you’ll be ready to dive in—literally and figuratively!

Are you interested in learning more about my journey? Read my earlier blog: Your Journey to Sprint Triathlon Success Starts Here and check out my 6-Week Sprint Triathlon Training Program.

 

Good luck with your first triathlon journey!

Coach Alicia Phillips