Complete your first triathlon

What it's like

A triathlon is a swim, then a bike ride, then a run, with the clock running through the two changeovers, called transitions. The swim can be in a pool, a lake or the sea. Short beginner events are designed as a way in; as Triathlon Ireland's development coach puts it, beginners are genuinely welcome.

The part that surprises people is the run. Running straight off the bike feels heavy and uncoordinated at first; USA Triathlon describes the feeling of running on numb feet and legs. Practising it in training takes most of the shock away.

Choosing a distance

British Triathlon suggests starting with the shorter distances and building up. A super sprint is aimed at beginners, and a sprint is a good first event and a chance to practise transitions. In the UK, GO TRI events are relaxed, short and open to all abilities, and include duathlons (run and bike) and aquathlons (swim and run). Races beyond these introductory events need a race licence, bought for the day or through membership.

What you need

• One bike in good working order. Triathlon Ireland says a road, hybrid or mountain bike is fine.
• A properly fitted helmet, fastened before you even touch your bike in transition.
• A swimsuit or tri suit, goggles and a swim cap, and a wetsuit if the swim is in open water.
• Running shoes, and padded cycling shorts for comfort on the bike.
• Nice to have but not needed, a race belt for your number, elastic laces, a bottle cage, a puncture repair kit and sunglasses.

How to train

Triathlon Ireland's coaches suggest regular sessions rather than long, hard ones. With three days a week, that means one or two swims working on technique, one steady ride (a gym bike will do in bad weather) and two runs, one easy and one a little faster. Sessions of 30 to 45 minutes are enough to start.

They put eight weeks as ideal for a sprint, though six-week programmes also work. The first four weeks build general fitness, weeks five and six make the sessions longer, and the last two practise the race itself, including transitions.

Practise a "brick", a ride followed straight away by a short run of about 10 minutes. USA Triathlon's beginner brick is a 30-minute ride, a quick change and a 10-minute easy run. Ride the last part of the bike in an easier gear, then shorten your stride and keep the first half mile to a mile controlled.

Build water confidence in the pool first, working on breathing and staying calm, with lessons if you need them. Move to open water later, with a wetsuit, a tow float and someone watching from the bank.

How transitions work

• Swim to bike (T1): take off your wetsuit, goggles and cap and leave them neatly in your space, then put on your helmet and fasten it before you touch the bike. Push the bike to the mount line and get on only once you are past it.
• Bike to run (T2): get off before the dismount line, rack your bike, and only then take off your helmet. Change shoes if you rode in cycling shoes, and go.