So, you’ve decided to become a triathlete. Congratulations! Now, let’s cover some classic beginner mistakes so you can avoid — or embrace — them.
- “FORGETTING” TO TRAIN
Aside from the super sprint distance, you won’t have much fun if you don’t put in some work ahead of time. Find a coach, or at least get on a plan and train all three sports before race day. More on that below. - SKIPPING TRANSITION PRACTICE
T1 and T2 are where the comedy happens — have you ever tried putting shoes on wet feet? It’s like wrestling an octopus. Or maybe you’ll forget where your bike is and wander around like you lost your car at the mall. Or, like I have personally done, put on someone else’s run shoes. That was a fun day. Practice, people! - UNDERESTIMATING OPEN WATER SWIMMING
Pool swimming is calm, clear, and with the guidance of a nice line. Open water is not calm — chop, can’t see your hand in front of your face, and the threat of flailing limbs. Even great pool swimmers can get panicky in the open water without practice. So get in open water before race day and avoid clinging to a safety boat. Side note: that is legal as long as the boat doesn’t move you forward. - IGNORING NUTRITION AND HYDRATION UNTIL RACE DAY
Skipping nutrition and hydration in training and then loading up on energy gels and Gatorade on race day is a recipe for digestive disaster. Unless you want an emergency porta-potty stop, test your nutrition beforehand. Figure out what you will need for the race from a carbohydrate, water, and electrolyte standpoint based on your estimated finish time and the local weather. Then, test those amounts and products leading into the race. - STARTING TOO FAST
You WILL feel great at the start. But hitting the water sprinting like you’re in the Olympics is a bad strategy. Ten strokes in, you’ll wonder if you’ll be hanging on a boat. By mile two of the run, you regret every life decision. A triathlon is an endurance event, not a 100-meter dash. Pace yourself! - NEGLECTING BIKE MAINTENANCE
Nothing screams “rookie” like a race-day flat and no clue how to fix it. Or a dropped chain because “checking my bike” meant glancing at it. The most common thing the bike mechanics get race morning is a bike that isn’t shifting correctly. Don’t be that person. Learn basic maintenance, or let your local bike shop look over your bike before race day, unless you enjoy roadside meltdowns. - SKIPPING BRING WORKOUTS
Running off the bike feels like your legs forgot their job. Without brick workouts, your run will be a slow-motion disaster. Train for the feeling of running on tired legs before race day. Thank me later. - IGNORING THE WEATHER FORECAST
You trained in perfect conditions, but race day serves torrential rain or brutal heat. Be ready for anything — Mother Nature doesn’t care how fit you are. - WEARING NEW GEAR ON RACE DAY
Nothing like mid-race chafing to teach you a lesson. Test everything in training unless you enjoy surprise blisters and discomfort in places you never imagined. - FORGETTING TO HAVE FUN
Triathlon is challenging, but remember why you signed up — to challenge yourself and accomplish something epic. Laugh at your mistakes, enjoy the ride, and most importantly — don’t forget to start your watch!
Now go out there, make some mistakes, and welcome to the family!
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com
