My First Triathlon

Training for my first triathlon pushed me to redefine both my physical and mental limits. As a software engineer, I’m used to a life centered around screens and code, but stepping into the world of triathlons has been one of the most rewarding challenges I've ever taken on. In this article, I'll walk you through my journey—covering the training process, race day, and the invaluable lessons I gained along the way.

My Background

Endurance sports were never my thing. In high school, I played some basketball, and during college, I focused on archery. In recent years, I hit the gym 3-4 times a week, but it was all weightlifting, no cardio at all. 2 years ago, I decided to try running and signed up for a 10K in Madrid, mainly to join my wife, an avid runner. To my surprise, I loved it and later ran a Half-Marathon in DC. My interest grew from there. As for biking, it was just for commuting, and swimming was purely recreational, with no formal training.

How I Ended Up Here

After completing my first half marathon, I craved a new challenge—something to keep me motivated and accountable. That’s when I discovered triathlons. The idea of combining swimming, biking, and running into one intense event fascinated me. It was the perfect way to push my limits and shake up my routine. Captivated by the triathlon’s unique mix of disciplines, I made competing in my first one a key part of my 2024 New Year's resolutions. It became both a personal challenge and an exciting opportunity to conquer new frontiers in endurance sports.

📝 Data Collection

Finding a community

My triathlon journey got off to a fortunate start when I discovered the DC Tri Club. This incredible local community quickly became an essential part of my preparation. The support and camaraderie from everyone in the club were invaluable, making the experience not only rewarding but also inspiring. Being surrounded by such a dedicated and enthusiastic group kept me motivated and made the entire process unforgettable. While I won’t name individuals to avoid leaving anyone out, I’m deeply grateful to everyone who makes this club so special.

Getting a training program

I joined the DC Tri Club's outstanding New Triathlete Program (NTP), which provided a comprehensive training plan, specialized clinics, and a supportive group of motivated individuals also preparing for their first triathlon. Over the course of four months, this program guided me through my preparation. The training plan kept me on track, while the clinics offered invaluable knowledge and skills. The NTP was instrumental in helping me stay focused and fully prepared for the triathlon.

Setting the Goal

I chose to participate in the Colonial Beach Triathlon, scheduled four months after starting my training. This event was the main focus for many in the NTP program, offering both Sprint Distance (750m swim, 20km bike, 5km run) and Olympic Distance (1.5km swim, 40km bike, 10km run), making it ideal for beginners.

Initially, I planned to do the Sprint Distance, but as my training progressed and my confidence grew, I reassessed my goals. With the support of the DC Tri Club community, I realized I could aim higher and set my sights on the Olympic Distance. It was a significant challenge, but I was ready. Before long, I was signed up for the event, and that date on my calendar became a powerful motivator.

💪 Model Training

Building Foundations

Building the foundation for my triathlon journey involved navigating various experiences and challenges across the three disciplines: running, biking, and swimming. The initial phase of preparation is crucial for accumulating mileage and developing the endurance and skills needed for each sport. This stage focuses on creating a solid base to support the more intense training that follows. Establishing habits to prioritize training and developing a schedule that fit into my daily routine were essential. Balancing these elements allowed me to create a consistent and effective training regimen.

Running

Running was the only sport I had some background in before starting my triathlon training. Following the training schedule was straightforward, allowing me to focus on refining my swimming and biking skills. I was relieved not to be starting from scratch in at least one discipline.

However, running in Heart Rate Zone 2 posed a unique challenge. Used to running at a faster pace, I initially struggled to adjust to the slower, more controlled tempo. Nonetheless, this experience was invaluable, teaching me about heart rate zones—a concept I had never encountered before—and emphasizing the importance of slowing down to build endurance and ultimately run faster.

Rock n Roll DC Half Marathon, 2024

Colonial Beach Triathlon, 2024

Biking

The first step was acquiring a suitable bike, and after careful consideration, I chose a Gravel Bike, a Trek Checkpoint AL4. While most people might have opted for a road bike, I needed versatility for other activities as well, and I didn’t intend to own more than one bike at the moment. Adjusting to the drop handlebars and finding the right position took time, but I grew more comfortable with each ride.

Nutrition was another hurdle, as biking often involves the longest training sessions in triathlon training. I had to learn effective fueling and hydration strategies, experimenting with different products. I also needed to get used to drinking water while riding. Fitting biking into my schedule was challenging, and mastering gear shifts, especially on steep hills, added to the learning curve with my new bike.

My Gravel Bike

Colonial Beach Route Recognition, 2024

Swimming

Swimming proved to be the most challenging aspect of my training, given my lack of prior knowledge. My initial struggle was with breathing; I often found myself swallowing water and having difficulty finding my rhythm. Over time, I developed a comfortable breathing pattern that allowed me to swim longer distances. I also had to overcome the tendency to overkick, which hindered my technique and speed instead of improving them. I was surprised to discover that swimming emphasizes technique over sheer effort. It requires careful consideration of movements and precise execution, rather than relying solely on exertion for speed. This discipline introduced me to a new way of moving, breathing, and even sighting, highlighting the unique challenges of adapting to an environment where I felt less comfortable.

Looking back, investing in a personal coach or joining a class might have helped me establish a stronger foundation. Instead, I took on the challenge solo, relying on self-directed learning through books and YouTube videos. Despite the initial struggles and lack of external guidance, I persevered, practicing drills and correcting my techniques independently. While this approach helped me get through the preparation phase, I recognize there’s significant room for improvement, and I definitely plan to explore professional guidance in the future.

Swim practice

Colonial Beach Triathlon, 2024

🎚️ Fine Tunning

The 4th discipline

About halfway through my training plan, nutrition became the fourth discipline in my triathlon journey, greatly influencing my performance and recovery. I realized that fueling my body properly was essential for sustained endurance and optimal output. Balancing macronutrients became crucial—carbohydrates for energy, protein for muscle repair, and fats for lasting fuel. Hydration was equally important for maintaining electrolyte balance and preventing dehydration. As I focused on endurance training, I developed a tailored nutrition approach that included pre-race fueling, on-the-go nutrition during workouts, and post-recovery meals. By prioritizing nutrition as a key component of my regimen, I maximized my potential and prepared for success on race day.

The most important muscle

Early in my triathlon training, I realized the importance of controlling my heart rate. It’s not just a muscle; it’s the engine driving my performance and endurance. What struck me most was the connection between my heart and breathing—mastering my heart rate and synchronizing it with my breath became the cornerstone of my training. By learning to sense my heart's rhythm and respond accordingly, I unlocked the key to finding my pace and increasing my endurance. Each heartbeat and breath became a vital metric, guiding the intensity of my training and helping me push myself just enough to progress without overexertion.

Brick Runs

The transition from biking to running, known as a "brick run," posed unique challenges. Shifting from the cycling motion to running felt awkward and disorienting at first as my muscles adjusted to the change in movement. The heaviness and stiffness in my legs during those initial moments were common, making mental preparation essential to push through the discomfort. Repeated brick workouts, where I practiced the bike-to-run transition, conditioned both my body and mind to handle this critical phase of the triathlon.

Transitions

Transitioning between disciplines in a triathlon is all about efficiency and precision. In the transition area, every second counts, so it’s crucial to keep things streamlined. A typical triathlon has two transitions: T1, where you switch from the swim to the bike, and T2, from the bike to the run, each with its own quirks.

For my first race, I decided to skip the wetsuit and used the same shoes for both biking and running, which made transitions a lot easier. Still, practicing was key. It gave me confidence for race day and helped me stick to USAT rules. I had to remember little things, like making sure my helmet was fastened before I touched my bike—an easy mistake to make! By planning and rehearsing my transitions, I kept things smooth and didn’t lose any momentum during the race.

Open Water Swimming

I signed up for an open water swimming (OWS) session before the race, and it was a totally different experience from pool swimming. Sighting became key for staying on course, so I had to adjust my swim stroke to keep my direction. Plus, without the pool walls to push off from, I got used to just swimming continuously.

At first, I was a bit nervous, but those OWS sessions ended up being super helpful and gave me more confidence for the triathlon’s open water part. Swimming with a crowd, passing other swimmers, and dodging kicks was great practice for race day. Plus, getting used to not seeing the bottom of the pool—something that can freak people out—was really important to experience before the big day.

Tapering

As race day got closer, I really embraced the tapering phase of my training. This meant gradually cutting back on the volume and intensity of my workouts over the last two weeks, letting my body recover from all those months of hard training while still keeping my fitness sharp. It was all about finding the right balance—staying fit while getting enough rest. This phase helped me focus mentally and get ready to tackle race day, making it a crucial step toward hitting my goal and embracing the endurance challenge I’d been preparing for.

🏁 Deployment

Race Day

Finally, the big day arrived. After months of preparation and anticipation, I found myself at the starting line of my first Olympic distance triathlon at Colonial Beach. The excitement and nerves were electric as I geared up to tackle the 1.5km swim, 40km bike ride, and 10km run—all in a row.

All set

Before the race

Race day brought a host of challenges, starting with the swim. The strong currents and sunrise made visibility tough, turning sighting into a real struggle—definitely something you can’t prepare for in a pool. I ended up swimming slower than I had hoped, which was a bit disheartening at first.

Fortunately, I made up for it with a solid performance on the bike, where I pushed through and felt great about my pace. I also used this time to hydrate, refuel, and mentally prepare for the rest of the race.

Then came the run, which was the toughest part due to the extreme heat and accumulated fatigue. With temperatures hitting 40°C from a heat wave that week, every step felt like a major effort. Luckily, I had planned for extra hydration, which proved crucial in those conditions.

Crossing the finish line was an incredible feeling. Despite the race being harder than I expected, the sense of accomplishment made it all worthwhile. The challenges along the way—from battling the strong currents during the swim to enduring the intense heat on the run—only heightened the satisfaction of completing the triathlon. It was a true test of endurance, determination, and resilience, and that moment of crossing the finish line will always be a cherished memory.

Crossing the finish line

After the race

What's next?

Having completed my first triathlon, I can confidently say I’ve fallen in love with the sport and plan to keep pursuing it long-term. The experience was incredibly rewarding, and I’m excited to see where this journey leads me next. One of my ultimate dreams is to complete a full Ironman someday, so as a step toward that goal, I’m aiming to compete in an Ironman 70.3 in 2025. In the meantime, I’ll keep training in all three disciplines to maintain and improve my fitness.

There’s a long journey ahead, but I’m thrilled to have discovered a sport I enjoy so much. The triathlon community, the challenges, and the sense of accomplishment all contribute to a fulfilling experience that I can’t wait to continue. Here’s to many more races and milestones in the future!

📕 Advice for aspiring triathletes

If you’re thinking about tackling a triathlon after reading this, you’re in for an amazing journey! It can be tough, but it’s super rewarding too. There are loads of experts and resources out there, but here are some friendly tips from my own experience to help you get started:

1. Find a Community: Look for a group or connect with folks who share your goals. Having a support network makes everything more fun and motivating.

2. Get a Training Plan: Find a plan that fits your life. Sticking to it consistently is key for making progress.

3. Set a Date and Sign Up: Pick an event and register early. It makes your goal real and keeps you accountable.

4. Go at Your Own Pace: Don’t stress about comparing yourself to others. Everyone’s on their own journey, so focus on what works for you.

5. Track Your Progress: Use a notebook, your phone, or a fitness watch to log your workouts. It helps you get to know your pace and heart rate.

6. Experiment with Nutrition: Try out different foods and drinks during training to see what suits you best. Proper fueling is crucial for peak performance!

7. Practice Transitions: Rehearse your transitions so you’re ready on race day. Having a plan helps!

8. Experience Open Water Swimming: Make sure to do at least one open water swim session. It’s a whole different vibe!

9. Get to Know the Event: Read up on the rules and study the race route beforehand. It’ll help you feel more prepared.

10. Have Fun! Seriously, enjoy the process! That’s what it’s all about!

Enjoy the process, for it is where you'll spend most of your time. The race is merely the culmination of an incredible journey

📚 Resources

• My playlist: My personal playlist of triathlon videos
• Global Triathlon Network (GTN): My favorite Youtube channel on the topic!
• Global Cycling Network (GCN): Biking tips and tricks
• Fares Ksebati: Swimming technique advice
• Triathlete: Good triathlon articles

If you reached this far, thanks for reading, I hope this was valuable for you in some way. I'm sure readers have very different levels of experience at this sport, please leave your thoughts in the comments so we all can share what we know and keep learning together.