Triathlon is officially the fastest growing sport in the UK and it’s not difficult to understand why. It is without doubt, the ‘lifestyle’ sport of today, and for good reason. As well as being fun, challenging and open to everyone, it fits in perfectly with our busy lives and provides the ultimate all round fitness.

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Despite its gruelling reputation, taking part in a triathlon can be as challenging, or not, as you wish to make it. You can choose to be ultra competitive or simply just enjoy the experience.

Events vary dramatically in terms of distance, terrain and location - one of the aspects that make it so enjoyable. There are short sprints for novices lasting less than an hour, through to the epic ‘Ironman’ which can take up to 16 hours and ends with a full marathon. Either way, participation in triathlon is simply about your goals, whatever they might be. There is something for everyone, whatever your age, wherever you live and whatever your fitness level. It is one of the most accessible sports available and something that once you try it, will have you hooked.

What exactly is it?

Triathlon is a continuous non-stop race of a swim, a bike ride and run - in that order. The clock doesn’t stop between each section either, so the stage where you get out of the pool and onto your bike (known as ‘transition’) or from your bike and ready to run, is included in the overall time.

A standard Olympic distance race is a 1500m swim (usually in a lake or river), 40km cycle and 10km run - taking the majority of people somewhere in the region of 2-4 hours.

Most people however, start off with a more manageable sprint, which is a 400m or 500m swim (usually in a pool), 20km cycle and a 5km run. And if that still seems a lot, don’t be put off, there are lots of beginners ‘try-a-tri’ events popping up all over the country and these are often shorter, something like a 200m swim, 10km cycle and 3km run - perfect for newcomers to the sport. Check www.britishtriathlon.org for events listings.

What do I need to get started?

Be warned, triathlon is the perfect sport if you like buying gadgets and gear! You can spend a king’s ransom on the latest aerodynamic designs, carbon bike frames and other ‘essential’ kit. And it’s not just the guys either. Manufacturers are seizing the gap in the market so production - and sales - of ‘female specific’ triathlon gear is growing exponentially.

For your first race, however, there really is no need to spend a fortune. You can get started just as easily with a borrowed bike and some basic running and swimming gear.

Here is an essential kit list to get you up and running for your first race:

Bike - anything will do to start with, so long as it’s road worthy, the correct size and the brakes work. If you have a mountain bike, pop some road tyres on to give you more zip! You can get some great bargains second hand but make sure you get advice on the size and fit. (See Getting Started - Cycling for more tips on bike choice). Whether you drag your old one out of the shed, borrow from a friend or buy something new, give it a good service and check the tyres - a flat will end your race!

Helmet - Buy one and wear it. You won’t be allowed to race without it.

Swimsuit - Just wear a normal swimsuit, then slip on a pair of shorts and t-shirt for the bike and run. Or choose a specially designed ‘tri’ suit which you can swim, bike and run in without the need to change or add clothing. They can be expensive but a good investment if you get hooked!

Vest or t-shirt - Choose a close fitting top which you can slip on after your swim. If it’s cold or raining a long sleeve or lightweight waterproof is useful.

Shorts - Find something which you can both cycle and run in comfortably, preventing a second change of clothes.

Bra - This is a tricky one. If you are a relatively small cup size you can get away with a tight fitting swimsuit. If however, you need more support, try wearing a crop top or sports bra under your swim suit. Find something of a lightweight but supportive fabric, so it will dry off quickly. The best option though, is a specially designed ‘tri’ suit which usually has a built-in bra top to give you that all important support.

Vaseline - Smear it on all areas likely to ‘chafe’ before you get in the water. Some crafty triathletes store a blob under their saddles allowing them to ‘lube up’ on the move!

Goggles - Check for leaks and smear with anti-fog solution.

Wetsuit - Ideally your first event will be a pool based swim. There are however, plenty of beginner’s events in clean, safe lakes or rivers where you will be swimming ‘open water’ and will need a ‘tri’ specific wetsuit. Borrow or hire one for your first few events. Hire is available at www.triuk.com.

Swim hat - A swim hat is usually given to you as part of your race pack. This is to identify you in the water or so the race organisers can count your laps. They also make you more streamlined and prevent hair from going in your eyes. Take your own just in case you don’t get given one.

Running shoes - Try fitting elastic laces and sprinkle the inside with talc.

Towel - Lay it down on the floor next to your bike. Something small and bright so you can identify your stuff quickly! Gives you something to wipe your feet on and stand on when changing.

Safety pins and/or number belt - Either pin your number to a t-shirt or vest which you put on after your swim. Or use a special triathlon belt (or bit of elastic!) which can be swivelled round showing your number on your back for the bike and your front for the run.

Socks - It’s a matter of personal preference. Many people don‘t bother, so you can Just lace up and go.

Do I need to join a club?

You don’t need to be a member of any club or organisation to take part in a triathlon. Simply training and racing with a friend or partner is great fun and where most people start.

The benefits you gain from joining a club, however, are huge and there are many beginner friendly clubs all over the UK. There will be coached sessions for all of the disciplines (especially swimming) where you will gain invaluable advice and support.

Membership tends to be relatively cheap and being a member of a BTF registered club gets you discounts on race fees and joining the BTF itself. Find one near you at www.britishtriathlon.org.

What will triathlon do for me?

The beauty of training for triathlon is that it develops a lovely all-round fitness. Swimming works your upper body, flexibility and core stability muscles (especially if you swim front crawl), cycling develops toned thighs and buttocks whereas running is one of the best fat burners there is and the quickest way to good aerobic fitness.

Put them together, and you have the perfect training regime - and better still, you’ll never get bored! Once you’ve completed your first race, you can call yourself a triathlete - and that comes with some serious bragging rights!

Training for your first triathlon

Your goal for your first event will most likely be to ‘get round’ relatively comfortably. Even so, you will still need to get some miles in and build up your training steadily and sensibly. Ideally just before the race, you should to be able to comfortably complete each of the separate distances that you will do in your event. It doesn’t really matter that you haven’t put them together yet, that will come on race day!

However, if you get the chance to combine a few sessions, you’ll feel more prepared. These are known as ‘brick’ sessions, where you combine the disciplines, usually cycling and running. An example of a brick session would be to cycle say 8 or 10 miles then run 2 miles immediately afterwards, getting your body used to ‘transitioning’ between the sports.

And don’t worry if you can’t swim front crawl. You’ll be amazed at how many people swim breaststroke. The bottom line, however, is that you don’t need to spend hours training each week but what you do must be specific and relevant to your chosen race goal.

There are also women only training camps on offer, these can vary from one day through to a full week. Last year TriGirl (www.trigirl.co.uk) organised a day in London so check their website for this year’s details.

If you fancy going a bit further a field, Club La Santa in Lanzarote is hosting a week long women specific training camp suitable for all abilities from January 29th – February 5th, 2009. Tanja Slater, the former GB elite professional triathlete and professional cyclist, is one of the coaches. The course costs €175 and you can book packages including flights and accommodation through www.sportstoursinternational.co.uk.

Races specifically for women

Over the last few years, there has been a surge of ‘ladies only’ events all over the UK and more women are having a go at triathlon than ever before. Female membership of Triathlon England (the sport’s governing body) has grown by an incredible 600 members in the last 3 years.

“It’s great that more and more women are getting involved in triathlon. We now have 2200 female members in ‘Triathlon England‘ which makes up about 30% of the overall membership,” says Peter Holmes of the British Triathlon Federation.

“Women are realising that you can do a triathlon without rafts of kit and that it is a very accessible sport. The increasing number of female specific races, short sprint events and women’s training groups are encouraging women to participate and get hooked on this fantastic sport.”

Events for girls only

Timex WomenOnly Triathlon, Dorney Lake, Windsor - June 2009 www.humanrace.co.uk

Cotswolds Women’s only Triathlon, Cirencester - June 2009 www.triferris.com also organise a ladies only training day in the South West

Chester Deva Divas’ Triathlon, Cheshire - July 2009 www.chestertri.org.uk also training days and programmes

Rother Valley Triathlon Festival, Sheffield - June 2009 www.pacesetterevents.com/rother-valley-triathlon.php includes women only super sprint event

East Grinstead Ladies ‘Try a Tri’, West Sussex, May 2009 - www.egtri.com

Typical distances of standard races

Sprint 750m 20km 5km

Olympic 1500m 40km 10km

Half Ironman 1900m 90km 21km

Ironman 3800m 180km 42km

There are many other races of varying distances, some with shorter bike sections and longer runs and often are approximate measurements. Some are pool based and others are open water. Check each race for individual distances.

Other resources

www.tri247.com - forums, training plans, race reports and event listings

www.britishtriathlon.org - the official governing body for triathlon in the UK, events and club listings

www.tritalk.co.uk - the UK’s biggest triathlon forum

www.trigirl.co.uk - female specific triathlon gear from TriGirl

Sarah Russell MSc, UKA, RSA, Sportsister

Sarah is an International duathlete, triathlete and keen road and mountain bike rider. She has represented Great Britain in duathlon and lightweight rowing, has an MSc in sport science and is a qualified athletics coach. She has over 16 years experience in the fitness industry as a trainer, coach and writer and is passionate about sport, nutrition and being a mum to 2 active little boys.

Photo credits: Human Race - www.humanrace.co.uk