Completing a middle distance as your first-ever triathlon

TRAINING GOAL | BUILD ENDURANCE

Everyone remembers their first time: their first driving test, first kiss, or first day at work; the significance of the first is created because of all the unknowns. Looking back at those first-time nerves, the genuine concern was the unknown of the challenge. So, with training for a middle distance, the more you can familiarise yourself with said distance, the better.

The three middle-distance disciplines are significant on their own but are all still manageable; putting them all together is where the challenge lies. Because you’re racing for four to nine hours, pacing and nutrition can have a big impact on the overall outcome, which is why some prior endurance experience is helpful.

The training durations can be significant for those trying to avoid the cut-offs – eight hours is a long time to exercise, so you must prepare yourself for that. This means you may train more on weekends and evenings, which could impact family life more.

Ideally, you should follow a middle-distance training plan which lasts five to six months to help you build your endurance steadily over time [ Ed–headto 220tri.com and look under the ‘Training Plans’ tab for a free sixmonth plan]. For athletes looking to finish, your longer rides and long steady swims will be most important to you. We wouldn’t usually suggest many long runs as that increases the chance of injury, but try introducing a 5-10min run after your long bike rides to get used to running on tired legs.

Increasing endurance and committing more time to train requires mental grit – an essential skill trained and developed in endurance athletes. This should be remembered when the training feels tough; you’re preparing for this moment in the event!

“PACING & NUTRITION CAN HAVE A BIG IMPACT ON THE OUTCOME, SO SOME PRIOR ENDURANCE EXPERIENCE IS HELPFUL”