Beginner Tri Series: So You Want to Do a Triathlon? Here's Everything You Need to Know
- Coach Megan
- Mar 21
- 6 min read
Updated: Apr 1
By Coach Meg & the TMT Coaching Team
Let's be real — the first time someone told you about triathlon, you probably thought: swim, bike, AND run? In a row? On purpose?
Yep. And here you are. Welcome to the best decision you've made all year.
Whether you just signed up for your first sprint tri, you've been lurking on the idea for a while, or someone on the TMT squad convinced you to give it a shot — this post is for you. We're breaking down everything you need to know to get started: the distances, the gear, the lingo, and what to actually pack on race day.
And here's the thing we want you to hear before anything else: you don't need to be fast, experienced, or have fancy gear to do this. We've watched athletes crush races on hybrid bikes with flat pedals. We've seen people cross finish lines crying happy tears on their very first sprint. Everyone on this team started somewhere. This is your somewhere.
Now let's get into it.
The Distances (Because Yes, There Are Options)
Triathlon isn't one size fits all — there's a distance for every goal and every season of your training life:
Sprint — The perfect entry point. Usually a 750m swim, 20K bike, and 5K run, though distances can vary. Some "super sprints" are even shorter. This is where most of us start, and honestly? It never gets old.
Olympic ("Oly") — Step it up to a 1,500m swim, 40K bike, and 10K run. This is where a lot of athletes find their groove.
Half-Ironman (70.3) — 1.2 mile swim, 56 mile bike, 13.1 mile run. A serious undertaking that requires serious training — and delivers serious results.
Ironman (140.6) — 2.4 mile swim, 112 mile bike, 26.2 mile run. The one. The dream. We'll help you get there when you're ready.
Relay — Some races offer the option for 2–3 athletes to split the disciplines. Great way to get a taste of race day energy with your crew.
Start where you are. There's no wrong answer.
The Gear: What You Actually Need
We'll be honest — triathlon can be a gear rabbit hole. But here's the truth: you need way less than you think to get started. Here's a simple breakdown:
🏊 Swimming
The basics are just a swimsuit, goggles, and a cap. For open water and race day, you'll want a wetsuit (most Bay Area water qualifies as wetsuit-legal). Not sure about buying one yet? Sports Basement rents them, and our squad message boards often have used ones available. Body Glide is your best friend for preventing wetsuit chafing — don't skip it.
🚴 Biking
You need a bike, a helmet, and a few essentials. A road bike is ideal, but plenty of athletes have completed their first race on a hybrid — and there's zero shame in that. Talk to our coaches about finding a great used bike before spending big. Eventually, clip-in pedals and bike shoes will take your ride to another level — and we'll teach you how to use them. Promise it's not as scary as it sounds.
Don't forget your flat kit (tube, CO2, tire levers). Flats happen. Be ready.
🏃 Running
Running shoes. That's it. Seriously. Maybe a hat and sunglasses on a sunny day. If you're doing longer distances, a running belt for carrying water or gels is a nice add-on, but it's not day-one gear.
⌚ On Watches
You don't need a $600 multisport GPS watch on day one. A $30 waterproof Timex absolutely gets the job done for tracking time, laps, and intervals. When you're ready to level up, brands like Garmin, Coros, and Wahoo offer great options — Coros and Wahoo especially give you about 80% of the functionality at a much friendlier price point.
Race Day: What to Pack
The night before your race, lay everything out. Seriously — do it. Mentally walk yourself through each discipline and double-check this list:
Swim: Tri suit (wear it to the race!), two pairs of goggles (one tinted, one clear), small bright towel for transition, wetsuit
Bike: Your bike (obviously 😄), helmet, cycling shoes + socks if you use them, sunglasses, water bottles, nutrition if needed, your flat kit, and a floor pump — pump your tires at home, then toss the pump in the car just in case
Run: Running shoes, race number belt, hat or visor, nutrition if needed
Everything else: Garmin/watch + HR strap, Body Glide, sunscreen, band-aids, Vaseline, pre-race snacks, a warm change of clothes for after, your post-race recovery drink (aim for a 4:1 carbs-to-protein ratio), your ID and USAT card, and flip flops for walking around before the swim start
One more thing: don't try anything new on race day. New shoes, new nutrition, new gear — save it for training. Race day is about executing what you've already practiced.
The Lingo: A Quick Cheat Sheet
You're going to hear some words thrown around at training and races. Here are the ones that come up most:
Brick — A back-to-back workout of two sports, usually bike + run. Named that because your legs feel like bricks when you hop off the bike. Very normal. Gets better.
T1 / T2 — Your transition areas. T1 is swim-to-bike, T2 is bike-to-run. Your clock is running the whole time, so be efficient — but don't panic.
Bonk — Running out of fuel mid-race or mid-workout. It's as bad as it sounds. Eat and hydrate before you feel like you need to.
OWS — Open water swim. No lane lines, no walls to push off of, and yes, people will accidentally kick you. It's fine. Keep swimming.
Drafting — Legal in road cycling, not legal in most triathlons. Stay 3 bike lengths behind the rider in front of you unless you're passing.
Taper — The pre-race period when you pull back on training volume and let your body recover. It often makes you feel antsy and weird. That's normal. Trust it.
PR — Personal record. Your goal, every time.
A Word on Nutrition
Nutrition can make or break your race — and it's deeply personal. What works for your training partner might not work for you, and that's okay. A few things that apply to everyone:
Hydrate before you're thirsty. By the time you feel thirsty, you're already behind.
Don't overhydrate either. Yes, it's a thing. Balance matters.
For workouts or races over an hour, you need carbohydrates — whether that's a gel, real food, or a sports drink.
Practice your race-day nutrition in training. Same brands, same flavors. Your stomach will thank you.
When in doubt, talk to your coach. We've got opinions on this. 😄
The Swim: It's Not as Scary as You Think
We hear it all the time: "I'm nervous about the swim." Totally valid. Open water is different from the pool — no lane lines, people around you, and you have to navigate without a black line on the bottom to follow.
Here's the truth: the anxiety almost always exceeds the reality. Occasional contact happens; it's unintentional. If a mass start feels overwhelming, hang back a few seconds and let the crowd thin out. You'll lose a little time and gain a lot of calm. Worth it.
Any stroke is legal — you don't have to freestyle the whole thing. If you need to breaststroke for a bit to sight or catch your breath, do it. Getting through is what matters.
You Don't Have to Do This Alone
This is the part we feel most strongly about: triathlon is better with a team.
The TMT Race Squad is built for exactly this — athletes of every age, background, ability level, and goal coming together because they love the sport and want to do cool stuff with amazing people. Beginners and elites. First-timers and Kona qualifiers. All of it, together.
You'll learn more from one training ride with your squad than from a week of reading guides (including this one 😉). You'll also have way more fun.
Ready to Get Started?
If you've been on the fence, consider this your sign. Sign up for a race. Get a coach. Join the Squad.
We'll see you at the finish line. 🏊🚴🏃
Want personalized coaching, a training plan built around your life, and a community that will genuinely cheer you on? Check out our coaching programs at tmtcoaching.com — from beginner-friendly options to Unicorn-level private coaching, we've got a spot for you.
Questions? Drop them in the comments or reach out to Coach Meg directly at megan@tmtcoaching.com.
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