How to Train for Your First Triathlon

New to the sport? Here's four tips for the Auto&General Cross Triathlon for beginners


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Getting ready for your first triathlon can feel quite daunting. It can be hard to wrap your head around doing all three events in one go, but the key is to not get too overwhelmed. Remember that a triathlon is about gradual progress, consistency and embracing the journey.

Whether you’re a first-timer or simply looking to improve, here are four tips from seasoned racers Rozanne McKenzie, radio host on Jacaranda FM, and ‘Pink Flamingo’, Samantha Lopes, to help you succeed in your first Auto&General Cross Triathlon.

I want to encourage other moms, dads, and anyone feeling like they’ve lost their spark to join in. It’s a fun, supportive way to stay fit and healthy.”

1. Match the Race With Where You’re At
Starting with a shorter distance is one of the best ways to ease into triathlon training. For beginners, the Auto&General Cross Triathlon offers the perfect entry-level challenge with the super-sprint distance: a 250m swim, a 6km mountain bike track, and a 2km running trail. These distances are designed to be manageable and allow you to get comfortable with each sport.

Rozanne participated in her first Auto&General XTri in 2022. “I could barely ride a bike,” she recalls, “but I was determined to see it through.” Rozanne took on the half-distance event, and despite feeling overwhelmed at first, she overcame her doubts. “From 2022 to 2023, I went from barely being able to ride to feeling confident on the trails. It was a huge personal victory.”

By starting with the shorter super-sprint, you’ll have the time to build up your endurance and technique across each discipline while learning how to transition between them on race day.

2. Find Your Community
Triathlons can feel like a lonely challenge, but they don’t have to be. Finding a supportive community can make all the difference. Samantha, who took part in her first triathlon last year, learned the importance of connection. “Last year, I got my ‘pink’ back,” she says, referring to her return to fitness and feeling energised again after becoming a mom. “The Auto&General triathlon was an epic experience, and I’ve continued training throughout the year.”

Samantha didn’t just train alone — she brought a friend along for this year’s race. “I want to encourage other moms, dads, and anyone feeling like they’ve lost their spark to join in. It’s a fun, supportive way to stay fit and healthy.”

Whether you join a local triathlon club, participate in online training groups, or train with a friend, having a community by your side can motivate you to stick with it and keep pushing through tough days.

3. Space Out Your Training Schedule
It’s tempting to do it all at once, but triathlon training is about balance and consistency. With just 4-5 hours of training a week, you can build up to the start line of your first race in as little as eight weeks. Many training plans for beginners focus on one sport per day: swim, bike, or run.

Occasionally, you’ll have a “brick” workout, which combines two disciplines, like biking and then running, to help you get used to the transitions.

Rozanne advises: “Focus on mastering one thing at a time, whether it’s your swim technique, building your bike endurance, or learning how to pace yourself during a run.” This approach will help you feel more prepared for the race day transitions.

4. Eat (and Drink) Right
Training harder means fuelling your body with the right nutrients. You’ll need more energy, but don’t just grab whatever’s handy—be thoughtful about what you eat. A balanced diet of lean proteins, healthy fats, and complex carbs will help fuel your workouts and recovery. Incorporating a wide range of fruits and vegetables ensures you’re getting the necessary vitamins and minerals for peak performance.

Hydration is equally crucial. “I always make sure to sip on water throughout the day, not just during workouts,” Rozanne shares. Experiment with different pre-workout meals to see what works for your body. What you eat before a workout can significantly affect your performance, so take note of how certain foods make you feel.

Training for your first triathlon is an exciting journey. The process will have its ups and downs, but with consistency, support, and the right nutrition, you’ll be ready to tackle the Auto&General Cross Triathlon. Keep your focus, stay patient, and before you know it, you’ll be crossing that finish line, proud of the progress you’ve made.

As Samantha puts it, “It’s not just about the race, it’s about getting back to yourself and enjoying the process.” So lace up those shoes, hop on that bike, and dive into the swim — your first triathlon awaits!

The Auto&General Cross Triathlon takes place on Saturday 15 February 2025.

For entry details register here.

WIN ONE OF THREE ENTRIES:
Three lucky winners will receive a free entry to any individual race distance of their choice. Enter via Runner’s World Facebook or Instagram.
Travel to and from the event as well as any equipment needed for the race, is not included as part of the prize.

Auto&General is a licensed non-life insurer and FSP. Ts&Cs online.

READ MORE ON: Auto&General Cross Triathlon cycling running swimming training tips triathlon

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