Everything you need to know for your first triathlon

• Begin your training at least nine weeks before the event
• Invest in the right gear for each stage of your triathlon
• Start training off slow to avoid injury or exhausting yourself
• Stick to a sugar-free, high protein and high fibre diet
• Be consistent with your training sessions

Signing up to a triathlon is no small feat. Training for it will be a huge commitment, both on your time and body, so it’s definitely a good idea to put some thought into your kit. As you’ll be doing three different forms of exercise during your triathlon, you’ll need to invest in the correct gear for each one:

Swimming gear: A good quality swimsuit or swimming trunks, some goggles with a good seal and a swimming hat (especially if you have long hair) are key. If you’re completing the swimming stage of your triathlon outdoors, you may need a wetsuit (especially if it’s in the UK!). Buying a wetsuit can seem complicated, so check out SportPursuit's guide to choosing a triathlon wetsuitbefore you take the plunge.

Cycling gear: A bike that’s in good condition and the right size (go into any bike shop and they will be able to advise on whether your current bike is appropriate) is the first thing to consider. Carefully look at the route and terrain of your triathlon event – this will heavily influence whether you need a road or a mountain bike.

During training, you might be spending the longest hours on your bike, so it's worth having comfortable, well-fitting cycling kitsuch as padded bib shorts and a breathable jersey as you increase your mileage. For the race, you can use the same padded cycling shorts, or, alternatively, pick out a good tri suit.These are all-in-one items made from quick-drying fabrics which can be worn for all three stages of a triathlon. Check out our picks of the best cycling accessories you can buy right now.

Running gear: A good pair of running shoes will do wonders for your comfort and overall performance. It’s also practical to wear proper running clothes (or a tri suit as mentioned above) that are moisture-wicking and supportive. Running socks are also vital. They’ll provide comfort, wick away moisture (aka sweat) and prevent – as much as they possibly can – those dreaded blisters.

Whether you’re opting for the sprint (750m swim, 20km bike and 5km run) or Olympic distances (1,500m swim, 40km bike and 10km run), your first triathlon will likely be your most memorable – and you’ll want to make sure it goes as smoothly as possible. This is why we suggest beginning your training around 9-12 weeks before the event (depending on the difficulty level of your chosen triathlon).

Before you schedule in some intense gym sessions and long cycle rides, though, pause for a moment to consider a good strategy. Starting your first triathlon training off slow is the best way to improve your endurance and ability, regardless of your prior fitness regime.

Ease yourself into training with short combination sessions of running, swimming and cycling for around three weeks. Once you’ve worked out exactly how much time you’ll spare to practice each week, you should split your training roughly into:

• Three pool sessions per week that see you swimming 5 x 100m sprints each time.
• Two or three bike rides per week (either outdoors or on a spinning bike). The first one can be pretty easy, but you should increase the difficult and intensity of the remainder.
• Two or three runs per week. Again, make the first one relatively relaxed on flat terrain before challenging yourself a little bit more on the remaining runs.

It’s worth monitoring your heart rate during your training sessions to keep an eye on your health and to see how much you improve over the full 9-12 weeks.

Once you get to week four of your first triathlon training, you should be able to notice your body adapting to each exercise – we wouldn’t say it should get easy, as you should be training with intensity. That said, week four is a good point to take the intensity up a notch by increasing the time you spend on each sport by 10%.

In your last three weeks of training, the two key words are, ‘challenge yourself’. Increase your minutes on each session by 10% again. You should be fitting in three sessions of each sport by this point, with one being easy, the second moderately hard and the final one tough.

If you’ve got more time to train before your first triathlon, why not flex your muscles and improve your agility while seeing some great sights on a cycling holiday? Or go all in and try a tri-camp!

Diet can have a massive impact on your fitness. When you’re training, it’s worth sticking to a healthy diet that:

1. Avoids excessive alcohol and refined sugars
2. Is full of low GI carbohydrates that your body can easily turn into energy
3. Is high in protein and fibre
4. Contains the right number of calories for your activity levels

For more nutritional advice, check out our list of different food types (think high protein, low GI carb foods).

You’ll also want to drink plenty of water (at least 2 litres a day) and ideally split up your daily meals into five (breakfast, mid-morning snack, lunch, afternoon snack and dinner) instead of just three.

Smaller portions will be easier for your body to digest, meaning you won’t have to skip a training session because you feel bloated or gassy. Eating more frequently will also ensure you have a steady supply of energy throughout your training period and, later, the actual triathlon.

With the right kit and appropriate preparation, your first triathlon can be a really enjoyable experience. Make sure you head to SportPursuitto kit yourself out with the best triathlon brands, and enjoy!