My First Triathlon 🏊‍♂️🚴‍♂️🏃🏻‍♂️

Embarking on the journey of training for my first triathlon was an experience that helped me redefine my own physical and mental limits. As a software engineer, my life often revolves around screens and code, but stepping out of my comfort zone and into the world of triathlons has been one of the most rewarding challenges I've ever faced. In this article, I'll share my journey, the training process, the race day experience, and the invaluable lessons I learned during this experience.

(The woman in the background is my wife, the real MVP of this journey)

👟 My Background

Endurance sports were never a part of my life. I played some basketball during high school and practiced archery for many years during college. Over the past years, I tried hitting the gym 3-4 days a week to stay healthy, but I only lifted weights with no cardio.

I never thought endurance sports would pique my interest. However, 2 years ago, I decided to try running and signed up for a 10K race in Madrid. The initial motivation was to share an activity with my wife, who is an avid runner. To my surprise, I ended up loving the experience. That first race led me to participate in a Half-Marathon in Washington DC the following year. My passion for the sport was growing.

My biking background was purely functional, I used my bike occasionally for commuting, never as a sport. My swimming background was only recreational, I never had proper training or knowledge about any type of swimming technique.

📅 How I Ended Up Here

After running my first half marathon, I found myself craving the next big challenge. I needed a date on the calendar to keep me motivated and accountable in my training. That's when I heard about triathlons. Combining swimming, biking, and running into one grueling event fascinated me. It was the perfect way to push my limits and keep things interesting. I was captivated by the triathlon concept and the idea of incorporating elements I had never seriously trained for.

With this newfound enthusiasm, the goal of competing in my first triathlon became a central part of my 2024 New Year's resolutions. It represented a personal challenge and an exciting opportunity to explore and conquer new frontiers in endurance sports.

Step 1: Data Collection

👥 Finding a community

My preparation for the triathlon began with a stroke of luck: discovering the DC Tri Club. This incredible local community became an essential part of my journey. The support and camaraderie of the amazing people in this club were invaluable, making my experience both enjoyable and inspiring. Being part of such a dedicated and enthusiastic group kept my motivation high and made the entire process memorable. I'm not going to start calling out names of all the amazing people making this club possible because I don't want to leave anyone out, but I cannot be more grateful to them.

📝 Getting a training program

I joined the DC Tri Club outstanding New Triathlete Program (NTP), which offers a comprehensive training plan, numerous clinics focused on specific subjects, and an entire cohort of equally motivated individuals preparing for their first triathlon with whom to share the experience. The program was my guide throughout the preparation period, which lasted 4 months. The training plan kept me on track, while the clinics provided invaluable knowledge and skills. The NTP program was the key in helping me stay focused and prepared for the triathlon.

🎯 Setting the Goal

I chose to participate in the Colonial Beach Triathlon, scheduled for 4 months after I started my training plan. This event was the primary target for most participants in the NTP program as is well-suited for beginners by offering both Sprint Distance (750m swim, 20km bike ride, 5km run) and Olympic Distance (1.5km swim, 40km bike ride, 10km run).

Initially, I considered preparing for a Sprint Distance, a suitable format for a first experience. However, as my training progressed and my confidence grew, I began to reassess my goals. I realized that with dedication and perseverance, I could aim higher. Encouraged by my progress and the support of the DC Tri Club community, I set my sights on the Olympic Distance. It was a significant step up in both distance and challenge, but I was ready to embrace it. And just like that, I was signed up for the event and already had that date on my calendar, driving me forward.

Step 2: Model Training

🏛️ Building Foundations

Establishing the foundation for the triathlon journey involved different experiences and challenges across the three disciplines: running, biking, and swimming. The first phase of triathlon preparation is crucial for building these foundations and accumulating mileage in each sport. This stage is all about developing the necessary endurance and skills, ensuring a solid base to support the more intense training phases that follow. Additionally, forming habits of making time for training and creating a training schedule that works within my daily routine were essential. Balancing these elements helped me establish a consistent and effective training regimen.

🏃 Running

Running was the only sport in which I had some background before starting. Following the training schedule was straightforward, allowing me to focus more on refining my swimming and biking skills. I was happy not to start from zero, at least in one of the sports.

However, running in the Heart Zone 2 presented a unique challenge for me. Accustomed to running at a faster pace, adjusting to a slower, more controlled pace was initially difficult. Nevertheless, this experience proved invaluable in teaching me about heart rate zones, a concept I never heard before, and their importance of going slow to become fast while building endurance.

rock n roll dc half marathon, 2024

Colonial Beach Triathlon, 2024

🚴 Biking

Biking presented its own set of challenges. Acquiring a suitable bike was the first step, and after careful consideration, I opted for a gravel bike. While not the most specialized option, its versatility suited my needs for both training and commuting, as well as accommodating varied terrains for road trips. Adjusting to the drop handlebars and finding the correct position took some time. Still, with each ride, I grew more comfortable and confident.

Learning about nutrition during rides was another hurdle, as biking typically involves the longest training sessions among the triathlon disciplines. I had to educate myself on proper fueling and hydration strategies, experimenting with different products to find what worked best. Additionally, allocating time for biking amidst other commitments proved challenging. Moreover, mastering the art of switching gears, particularly for steep hills, presented its own learning curve on my new bike since I had to get used to it.

My Gravel Bike

Colonial Beach Route Recognition, 2024

🏊 Swimming

Swimming proved to be the most challenging aspect, given my lack of prior knowledge. Breathing posed the initial challenge, as I struggled with swallowing water and finding my rhythm. Over time, I learned to establish a comfortable breathing pattern that allowed me to sustain longer swims. Another hurdle was overcoming the tendency to overkick, which hindered my technique and speed rather than enhancing them. Swimming surprised me with its emphasis on technique over sheer effort. It required careful consideration of movements and proper execution rather than relying solely on exertion for speed. Swimming introduced me to a new way of moving, breathing, and even sighting. It emphasized the unique challenges of adapting to an environment where I was not naturally comfortable.

Looking back, investing in a personal coach or joining a class may have been beneficial to establishing solid foundations. However, I took on the challenge solo, relying on self-directed learning through reading and YouTube videos. Despite the initial struggles and the absence of external guidance, I persevered, practicing drills and correcting techniques independently. While this approach got me through the preparation phase, I acknowledge a broad room for improvement. I definitely plan to explore professional guidance in the future.

Swim practice

Colonial Beach Triathlon, 2024

Step 3: Fine Tunning

🍎 The 4th discipline

Near the half of the training plan, nutrition became the fourth discipline in my triathlon journey, wielding immense influence over my performance and recovery. As I planned my swimming, biking, and running sessions, I realized that fueling my body appropriately was essential for sustained endurance and optimal output. I learned the importance of carefully balancing my macronutrient intake, ensuring I had enough carbohydrates for energy, protein for muscle repair, and fats for sustained fuel. Hydration emerged as equally critical, with proper fluid intake essential for maintaining electrolyte balance and preventing dehydration.

As I delved deeper into endurance training, I discovered the necessity of a tailored nutrition approach, incorporating pre-race fueling strategies, on-the-go nutrition during training, and post-workout recovery meals. By prioritizing nutrition as the fourth discipline in my training regimen, I began to maximize my potential and preparing for success on race day.

🫀 The most important muscle

Early in my triathlon training journey, I realized that learning to control my heart is essential. It's not just a muscle but the engine driving my performance and dictating my endurance. What struck me most was the relationship between my heart and my breathing – mastering control over my heart rate and synchronizing it with my breath became the cornerstone of my training. By learning to feel my heart, sense its rhythm, and respond accordingly, I unlocked the key to finding my pace and enduring longer. Each beat of my heart, each breath I took, became a vital metric guiding the intensity of my training sessions, ensuring I pushed myself just enough to progress without overexertion.

I must admit I became addicted to the sensation of my heart pumping to more than 140 BPMs. It's an exhilarating feeling, a tangible reminder of my body's strength and resilience. With each beat, I feel alive and fully immersed in the present moment, pushing my limits and growing stronger with every workout. A feeling I now crave on my resting days.

🧱 Brick Runs

The transition from biking to running, known as a "brick run", presented unique challenges. Switching from the cycling motion to running can feel awkward and disorienting at first as the muscles adjust to the change in movement. The sensation of heavy legs and stiffness is common during the initial moments of the run, making it essential to mentally prepare and push through the discomfort. Brick workouts, where I practiced the bike-to-run transition repeatedly, helped condition my body and mind to handle the demands of this critical phase in the triathlon.

🚦 Transitions

Transitioning between disciplines during a triathlon demands efficiency and precision. In the transition area, every second counts, making it crucial to streamline the process. A classic triathlon race has two transitions: T1, from the swim to the bike, and T2, from the bike to the run, each one presenting its own challenges.

For my first race, I opted not to use a wetsuit and use the same shoes for biking and running, which simplified my transitions a lot. Nonetheless, practicing transitions meticulously was essential. It not only gave me confidence in my preparedness for race day but also ensured I followed the USAT rules. This included crucial details like ensuring my helmet was securely fastened before touching my bike to avoid disqualification, a common pitfall for many competitors. By planning and practicing my transitions, I gained confidence and minimized disruptions to my momentum during the race.

🌊 Open Water Swimming

I signed up for one open water swimming (OWS) session before the race, which introduced an entirely different dynamic compared to pool swimming. Sighting became essential for maintaining course direction, requiring adjusting my swim stroke to sight. Furthermore, the absence of pool walls to push off from added an extra element, as continuous swimming became the norm.

Despite the initial apprehension, OWS sessions provided a good experience and prepared me to tackle the open water segment of the triathlon with confidence and adaptability. The experience of swimming amidst a crowd, passing other swimmers, and being passed, while also navigating potential kicks and being kicked, proved invaluable preparation for race day. Additionally, swimming without the visibility of the pool bottom, which can trigger negative thoughts for the unaccustomed, was an important feeling to experience before the race day.

😌 Slowing down

As race day approached, I embraced the tapering phase of my training. Tapering involved gradually reducing the volume and intensity of my workouts during the last 2 weeks, allowing my body to recover fully from months of rigorous training while maintaining peak fitness levels. It was a delicate balance between maintaining fitness and ensuring optimal rest and recovery, sharpening my mental focus, and preparing to tackle the challenges of race day. A final step towards achieving my goal and embracing the test of endurance and resilience I had been preparing for.

Step 4: Deployment

🏁 Race Day

Finally, the day arrived. After many months of preparation and anticipation, I stood at the starting line of my first Olympic distance triathlon at Colonial Beach. The excitement and nerves were palpable as I prepared to tackle the 1.5km swim, 40km bike ride, and 10km run in a row.

All set

Before the race

The race day presented numerous challenges, starting with the swim. The currents were particularly strong, and with the swim taking place at sunrise, the sun hindered visibility, making sighting a real struggle, the sort of things you cannot prepare in a pool. I ended up swimming slower than expected, which was a bit disheartening at first.

However, I managed to compensate with a decent performance on the bike ride. The winds were relentless, but I pushed through and felt great about my pace, I also used that stage to hydrate, fuel, and prepare mentally for the rest of the race.

Then came the run, which was the toughest part due to the extreme heat, and the accumulated fatigue of course. With the country experiencing a heat wave that week, temperatures soared to 40°C. The heat was brutal, and it made every step feel like an immense effort. Thankfully, I had planned for extra hydration, which proved crucial in those conditions.

Crossing the finish line was an amazing feeling. Despite the race being harder than anticipated, the sense of accomplishment made it all worthwhile! The challenges along the way, from battling the strong currents during the swim to pushing through the intense heat during the run, only amplified the satisfaction of completing the triathlon. It was a test of endurance, determination, and resilience, and the moment of crossing that line will be a memory I'll cherish forever.

Crossing the finish line

After the race

🤔 What's next?

Having completed my first triathlon, I can confidently say that I’ve fallen in love with this sport and plan to continue pursuing it for the long haul. The experience was incredibly rewarding, and I’m eager to see where this journey will take me next. One of my ultimate dreams is to complete an Full Ironman someday. As a step towards that goal, I'm putting my sights on competing in an Ironman 70.3 in 2025. In the meantime, I will keep training in all three disciplines to maintain and improve my fitness levels.

There’s a long journey ahead, but I’m thrilled to have found a sport that I enjoy so much. The triathlon community, the challenge, and the sense of accomplishment all contribute to a fulfilling experience that I look forward to continuing. Here’s to many more races and milestones in the future!

📝 Advice for aspiring triathletes

If you haven't done a triathlon before and have read this far, you might be contemplating taking on this exciting challenge yourself. The journey to completing a triathlon is as rewarding as it is demanding, and there are many experts and great resources out there I invite you to check out. That being said, I want to share some pieces of advice based on what I've learned that can help guide you on your own triathlon adventure:

1. Find a Community: Look for a community or connect with others who share the same goal. Having a support network can make the journey more enjoyable and motivating.
2. Get a Training Plan: Find a training plan that suits your needs and ensure it fits into your schedule. Consistency is key to making steady progress.
3. Set a Date and Sign Up: Choose an event and sign up with enough time in advance based on yout training plan. This will make your goal more tangible and hold you accountable throughout your training.
4. Go at Your Own Pace: Don’t compare yourself with others. Everyone has their own physical background, life situations, and own struggles. Embrace your own journey and progress at a pace that works for you.
5. Track your progress: Use tools like a notebook, smartphones, or fitness watches to log your workouts and track your progress. This will help you become familiar with your pace and heart rates.
6. Experiment with Nutrition: Try different nutritional products and strategies during training to find what works best for you. Proper fueling and hydration are crucial for peak performance.
7. Practice Transitions: Practice transitions and make sure to have your game plan defined before the race day.
8. Experience OWS: Make sure to have at least one open water swim practice session before your race, to get the feel for it.
9. Get to know the event: Read the event rules, and study the race route beforehand.
10. Have Fun! Otherwise, what's the point?

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.