How to Train for Your First Triathlon: A Beginner’s Complete Guide
A Bold Step Forward
The launch of By Supertri marks the next major phase of our rebrand to Supertri and the beginning of our expansion into mass participation. With the acquisitions of the Ascension Seton Austin CapTex and Kerrville Triathlons, we are laying the foundation for a connected short-course triathlon ecosystem. This move makes triathlon more accessible, more exciting, and more inclusive than ever before.
Redefining Professional Racing
Supertri began as a pioneering force in professional short-course racing, completely rethinking the format to put the audience first. It wasn’t just about changing the distance—it was about making triathlon more thrilling, engaging, and entertaining. The success of this approach speaks for itself: we’ve reached over 40 million people via broadcast, grown our social footprint to 1.4 million followers, and accumulated 1.2 million hours watched on YouTube. Supertri has redefined professional triathlon, making it faster, more dynamic, and more engaging for a modern audience.
Bringing Triathlon to More People
Now, we’re taking the next big step—bringing triathlon to the masses. Our vision is clear: Inspire the competitor in everyone and do that by breaking boundaries to create moments that fuel ambition and enrich communities while committing to excellence in delivery.
With our rebrand from Super League Triathlon to Supertri, we are moving beyond professional racing to build an entire short-course ecosystem. Under the newly launched By Supertri umbrella, we are integrating mass participation events, connecting the world’s best athletes with everyday competitors. The synergy is clear—our content inspires participation, and participation fuels the platform for more compelling content. This flywheel effect makes short-course triathlon more relevant, visible, and engaging than ever before.
Scaling a Global Triathlon Movement
Expanding into mass participation is the key to unlocking Supertri's next level of growth. The additions of Austin and Kerrville join a portfolio that already includes the Long Beach Legacy Triathlon, the Chicago Triathlon (the world’s fourth-largest), and Toulouse Triathlon. Together, these events form the foundation of a thriving global triathlon movement. Supertri is committed to building high-profile, short-course, urban mass participation events that leave lasting legacy impacts. We focus on depth over breadth, ensuring key regional markets have multiple touchpoints. Integrating Supertri League events per key region creates aspirational pathways for athletes and ensures mass participation thrives alongside elite competition.
A Connected Community
Supertri is more than just race events—it’s an ecosystem designed to inspire, support, and engage athletes at every level. Our approach fosters local impact by partnering with charities, launching First-Timers Programs, and engaging with local triathlon clubs to encourage broader participation. We drive regional growth by fostering competition within the age group community through structured leaderboards, regional championship races, and gamification to enhance engagement. On a global scale, we standardise race formats, introduce loyalty programs, and create exclusive experiences for repeat participants, ensuring a seamless and aspirational journey for every athlete.
Why Now?
The opportunity is clear. Triathlon has been dominated by long-distance events requiring extreme time and financial commitments for too long. While inspiring, these races leave many on the sidelines. The future is short-course racing—fast, accessible, and achievable for anyone. We are here to bridge that gap. With the Los Angeles Olympics on the horizon and a growing demand for frequent, meaningful racing experiences, the timing couldn’t be better. Again, we are here to make short-course triathlon great, bringing a scalable and sustainable format to a new generation of competitors.
A World-Class Experience Built for Everyone
Leveraging our expertise in professional racing and event organisation, we deliver a world-class experience with a local touch, ensuring that every athlete—from first-timers to pros—gets the best possible race experience. Our events are hosted in urban and iconic venues, providing seamless race registration, onboarding, and event-day logistics. Every event is designed to be an experience with experiential zones, unique finish-line moments, and VIP spectator experiences, all while promoting sustainability through eco-friendly initiatives and purpose-driven partnerships.
Be Part of the Movement
Supertri is creating something bigger than just races. We are building a movement. Whether you’re an elite competitor, a weekend warrior, or someone looking for your next fitness challenge, this is your chance to be part of something game-changing.
This is triathlon, redefined. This is Supertri. And this is just the beginning.
Building a 12-Week Training Plan
A structured three-month plan will help you build endurance and confidence for race day. The key is to gradually increase intensity while allowing enough recovery time.
Weeks 1-4: Building a Strong Foundation
During the first month, the focus is on consistency and technique. You’ll establish a base level of fitness and get comfortable with all three disciplines.
Swimming: Aim for two short sessions per week, around 20–30 minutes each. If you’re new to swimming, focus on breathing control and stroke efficiency rather than speed, as poor technique can lead to fatigue quickly.
Cycling: Start with steady-paced rides of 30–45 minutes, focusing on proper form and cadence (aim for 80-90 revolutions per minute). It’s important to get used to riding at a consistent pace without overexerting yourself early on.
Running: Begin with short 15-25 minute runs, using walk-run intervals if necessary. This helps build endurance gradually while minimizing injury risk from sudden increases in distance.
Weeks 5-8: Increasing Endurance and Speed
Now that you have a foundation, it’s time to increase intensity and introduce brick workouts (back-to-back disciplines).
Swimming: Begin incorporating interval training (e.g., 4x100m at a moderate pace) to build stamina. Adding short, fast efforts will help prepare you for the physical demands of race day.
Cycling: Add hill climbs or speed intervals to improve strength and endurance. These efforts will make race-day cycling feel easier and improve your ability to handle changes in terrain.
Running: Gradually extend runs to 30-40 minutes and introduce short bursts of faster-paced running. This will help simulate race conditions and improve your ability to finish strong.
Brick Workouts: Every two weeks, practice a bike-to-run session (e.g., a 30-minute ride followed by a 10-minute run) to get used to transitioning. The more you practice, the less of a shock it will be on race day.
Weeks 9-12: Race-Specific Preparation and Tapering
As race day nears, your training should start to mimic the event itself.
Swimming: Focus on completing full race-distance swims and, if possible,
practice open-water swimming. This will help reduce race-day nerves and improve navigation skills.
Cycling: Ride for
20km at race pace to ensure you’re comfortable with the full distance. If possible, try riding on similar terrain to your racecourse to build confidence.
Running: Get used to running 5km off the bike so your body adapts to the transition. Practicing this will prevent you from feeling sluggish in the early part of the run.
Tapering: In the final week,
reduce training volume by 40-50% to allow for recovery before race day. Keeping your workouts shorter but maintaining intensity will help you stay sharp without over-fatiguing.
Essential Gear for Your First Triathlon
You don’t need top-tier equipment to race, but having the right essentials will improve your comfort and performance.
Swimming: Goggles, swim cap, and (if required) a wetsuit for open-water races. A wetsuit can provide extra buoyancy, making swimming easier and more efficient.
Cycling: A road bike in good condition, a helmet (mandatory for all races), and padded cycling shorts for comfort. A bike fit session can also help prevent injuries and improve efficiency.
Running: A quality pair of running shoes suited to your foot type and race-day conditions. Make sure to break them in well before race day to avoid blisters or discomfort.
For transitions, a race belt, hydration pack, and sunglasses can also be helpful. Having your gear laid out in an organized way can save crucial seconds on race day.
Triathlon Nutrition: How to Fuel Your Training & Race
Daily Nutrition for Training
To support your training, focus on a balanced diet with quality carbohydrates, protein, and healthy fats.
Carbs (50-60% of diet): Whole grains, fruits, and vegetables for energy.
Protein (15-20% of diet): Lean meats, fish, eggs, or plant-based sources to aid muscle recovery.
Healthy Fats (20-30% of diet): Nuts, seeds, and avocados for sustained energy.
Hydration: Drink at least 2-3L of water per day and include electrolytes for longer workouts.
FAQs: Common Questions About Training for a Triathlon
1. Do I need a coach for my first triathlon? No, but a structured training plan (like the one above) will help keep you on track. If you struggle with a specific discipline (like swimming), a few coaching sessions can be beneficial.
2. How many hours a week should I train? For a sprint triathlon, 5-7 hours per week is enough. Olympic distances may require 8-10 hours per week.
3. What should I wear on race day? A triathlon suit (or swimwear + bike shorts + a running top) is best. It allows for smooth transitions between disciplines.
4. Do I need a fancy bike? No! A basic road bike in good condition is sufficient. A proper bike fit will improve efficiency more than an expensive model.
