Establish a training plan that balances all three components—swimming, cycling, and running—while incorporating rest days to allow your body to recover.

If you’re unsure where to start, beginner-friendly plans are widely available online, or you can seek guidance from a coach or triathlon club. Our training partner, Tri Training Harder, offer training plans written by their experienced coaches taylored to each of our races and ensures you will always have a professional coach on hand for support.

However, how far in advance you start training for the triathlon will ultimately be up to you, just make sure that you don’t leave it to late to get started!

Proper nutrition and hydration are essential for effective training. Your diet should support your energy needs and promote recovery. Here are some tips to follow:

• Fuel Your Training: Prioritise carbohydrates for energy, protein for muscle repair, and healthy fats for endurance. Include whole grains, lean meats, nuts, and fresh produce in your diet.
• Hydration Is Key: Drink plenty of water throughout the day, especially before and after workouts. Electrolyte drinks can be beneficial for longer sessions.
• Practice Race Nutrition: Test the foods and drinks you plan to use during the race in your training. This ensures your body tolerates them well and reduces surprises on race day.

Transition areas can be chaotic, especially for first-timers. Practice setting up your gear in a logical order during training. Lay out items in the sequence you’ll need them and rehearse moving quickly between disciplines.

For example, place your bike helmet on top of your handlebars and your running shoes with socks pre-stuffed. Small strategies, like using elastic laces for your running shoes or a quick-dry towel for your feet, can save precious minutes.

Remember, efficiency is key in transitions, but don’t rush to the point of forgetting something essential.

Watch the briefings. In the week before your race you will get access to two briefings, one with information about the venue you are racing at, which will include details on parking, when to arrive, when to register, and any further information specific to the venue. You will also have access to a full race brief specific to the race at the venue you are competing at. In this video Race Director, Brian Adcock, will talk you through what to expect in the race, the routes you will be following and any further information you need to know about the race. Watching these videos is essential to ensure your race day runs smoothly.

Getting there at least one hour (or even longer) before will mean you have plenty of time to park, register, and set up your transition area without feeling rushed.

Familiarise yourself with the layout, including the swim start, bike in/out, and run exit. Knowing where everything is will give you peace of mind. Before the start of the race you will receive a briefing from Race Director, Brian Adcock, which will ensure you are comfortable with the route and give you a chance to ask any last minute questions you may have about the race.

During the run, settle into a comfortable pace early, and use water and feed stations to stay hydrated and fuelled.

Keep a steady rhythm, focus on your breathing, and sight regularly to stay on course.

Pacing is essential. Conserve your energy by sticking to a consistent effort rather than pushing hard early on.

Make use of water and feed stations for hydration and fuel, and don’t forget to stick to the nutrition plan you’ve practiced in training. Now is definitely not the time to try something new in terms of nutrition – stick to what you’ve used in training!

After crossing the finish line, take a few minutes to walk around and lower your heart rate gradually. Stretching major muscle groups, particularly those used during the race, helps prevent stiffness and aids recovery. A light snack from the finish line buffet that’s rich in carbohydrates and protein can kickstart the replenishment of energy stores.

Crossing the finish line of your first triathlon is a moment to be proud of. Share your accomplishment by posting photos and experiences on social media.

Be sure to tag Castle Race Series to connect with others and inspire future participants. Engaging with the community can also provide valuable encouragement for your next challenge.

How Long Does It Take to Train for a Triathlon?

Training timelines vary, but most beginners need 12–20 weeks, depending on the distance and fitness level.

Do I Need Special Equipment?

While advanced gear can improve performance, basic essentials like a reliable bike and comfortable shoes are sufficient for beginners.

What Should I Eat Before Race Day?

Consume a balanced meal rich in carbohydrates, moderate in protein, and low in fat 2–3 hours before the race. Avoid trying new foods to prevent stomach discomfort.

Is Open-Water Swimming Necessary?

If your race includes an open-water swim, practicing in similar conditions is highly recommended. It helps build confidence and familiarity with the environment.