5 Things I Wish I Knew Before My First Triathlon
Your first triathlon is exciting, nerve-wracking, and a little chaotic, and that’s all part of the magic. Whether you’re training for a sprint or gearing up for your first Ironman, that first race experience sticks with you.
Looking back, there are a few things I really wish someone had told me before I stepped onto the start line. So if you’re new to the sport, this one's for you.
1. Transitions Matter More Than You Think
I thought the swim, bike, and run were the only things that counted. I had no idea transitions (T1 and T2) were part of the race or how disorganized mine would be.
What I wish I knew:
Practice your transitions! Lay your gear out in order, keep things simple, and rehearse putting on and taking off your wetsuit, helmet, shoes, etc. Smooth, fast transitions can shave off minutes and keep your race stress-free.
2. Start Easy Even If You Feel Great
The adrenaline at the start line is unreal. I sprinted out of the gate in the swim, hammered the first 10 km on the bike, and… blew up halfway through the run.
What I wish I knew:
Pacing is everything. Starting too hard sets you up for a rough finish. Aim for steady effort, especially in the swim and early bike. Your best race happens when you’re still strong in the final third.
3. You Don’t Need Fancy Gear to Be Fast
Before my first race, I obsessed over gear, clipless pedals, aero helmets, carbon wheels. I thought I needed it all. Spoiler: I didn’t.
What I wish I knew:
Good fitness, smart pacing, and race-day confidence matter way more than expensive gear. Use what you have, and focus on consistent training, not chasing marginal gains.
Top tip: Comfort is performance. Prioritize gear that fits you well and that you’ve trained with especially shoes, bike setup, and wetsuit.
4. Open Water Feels Different So Practice It Often
I trained in the pool and thought I was ready for the swim. Then race day came; murky water, people bumping into me, no black line to follow and I panicked. I ended swimming most of it backstroke or breaststroke.
What I wish I knew:
Open water swimming is a different beast. Practice in conditions similar to your race: lakes, oceans, currents, sighting, and swimming in a pack. It’ll build your confidence and make race day much smoother.
Top tip: In the race, start at the back of your wave to avoid the chaos. When the horn goes, wait 5-10 seconds for everyone to swim off and then dive in, you’ll have the calmest swim of anybody that race. Stay calm, focus on your rhythm, and sight every few strokes.
5. Nerves Are Normal But Enjoy the Experience
I was so nervous leading up to the race I barely enjoyed it. I wish I had taken a breath, looked around, and appreciated the fact that I was doing something most people never try.
What I wish I knew:
Race-day nerves mean you care but they fade once you start. Trust your training, stay present, and remember your why. It’s OK to feel anxious, but don’t let it steal your joy.
Smile lots. Smile at the start line, at volunteers, ither athletes and at the finish. It relaxes your body and reminds you to enjoy the moment.
Final Thoughts
Your first triathlon will be full of surprises, lessons, and breakthroughs. You’ll probably make a mistake or two and that’s completely normal. Every great triathlete was once a beginner, learning the ropes just like you.