HOW TO START TRIATHLON.

Sprint distance (750m swim, 20km bike, 5km run) is manageable with 8-12 weeks of training. Pool-swim events remove open water anxiety for first-timers. Browse triathlon events to find sprint-distance races near you. Popular UK series: BTF GO TRI, Outlaw Half, Human Race.

This is the biggest barrier for most beginners. Join a local swim club or book adult swimming lessons. Target: 750m front crawl without stopping. If front crawl feels impossible, breaststroke is allowed in every triathlon. Swim 2-3x per week. Find fitness clubs that offer swim coaching.

Any road bike works for a sprint triathlon — you don't need a time-trial bike. Ride 2x per week: one longer ride (30-40km easy), one shorter with efforts (20km with 5x2-minute hard intervals). Practice drinking while riding and changing gear on hills.

A 'brick' is cycling immediately followed by running. Your legs will feel like concrete for the first 5 minutes — this is normal. Do one brick per week: 30-minute bike → 15-minute run. This trains your body for the transition sensation that catches every first-timer off guard.

T1 (swim to bike) and T2 (bike to run) are the fourth and fifth disciplines. Lay out your gear in order: helmet, sunglasses, shoes, number belt. Practice the sequence: wetsuit off → helmet on → shoes on → go. A good transition saves 2-3 minutes over fumbling.

Essential: tri suit or shorts (worn for all three), swim goggles, any road bike, helmet (mandatory), running shoes. Optional for first race: wetsuit (most pool swims don't need one), bike shoes with clips (trainers are fine). Total spend for essentials: £100-200 if you already own a bike.

Taper training in the final week — reduce volume by 50%, keep intensity. Check your bike (tyres, brakes, gears). Recce the transition area if possible. Arrive 90 minutes early on race day. Rack your bike, walk the route from swim exit to T1 to T2 to finish. Eat what you've practiced, nothing new.