Training for a triathlon can seem like a daunting task. With its multiple stages, a triathlon is a true test of endurance. While it may seem intimidating, even a person with little fitness can train for a triathlon. If you’re a beginner to triathlons, there’s no need to worry. Here are a few tips for beginners training for a triathlon:

Get The Gear
In a race that involves biking, swimming, and running, you’ll need a lot of equipment. For the swimming portion, you’ll need a swimsuit and goggles. If you have long hair, it’s a good idea to wear a cap. For the biking portion, you’ll need a bicycle that fits you and works properly. It can be a mountain bike, a road bike, or a hybrid. You should also buy some cycling shorts for training, since they can make riding more comfortable and prevent saddle sores. Cycling shoes and clipless pedals, while not must-haves, are beneficial if you have access to them. You’ll need a reusable water bottle that you can use on longer bike rides. Lastly, you need a substantial pair of running shoes from your local running store.

Plan Out Your Training Schedule
If you have no fitness, you can train for a triathlon in 12 weeks. In this span of time you can build up endurance while also conditioning tendons and ligaments. If you can train two and a half to four hours each week over a course of five days, you’ll be able to get in shape. Your weekday workouts only need to be around 30 to 45 minutes long, and you can work on building your endurance on the weekends. Make two of the five weekly workouts swim workouts and make two of them run-to-bike combination workouts in order to minimize your risk of injury. Your fifth workout should be 45 minutes of riding your bike at an easy, conversational intensity.

Improve Your Swimming Technique
For most triathletes, the most stressful part of the triathlon is the swimming portion. It’s a good idea to get some form of swim coaching. It’s a good idea to join group workouts, although you may need to work on your fitness before doing so. In the meantime, talk to the coach about possibilities of an individual lesson. This way you can develop your technique.

Make Sure To Rest
When you’re training for something big like a triathlon, you might be tempted to add more and more volume to your workout. However, the body makes advances in fitness with a mix of stress and rest. You need to balance the two to be fully prepared for a triathlon. Make sure that when you plan your schedule, you add reduced volume rest weeks as well as recovery days so that your body can get stronger.

Training for a triathlon is possible, even if you’ve been out of the swing of exercising for a while. Follow these helpful tips and you’ll be in excellent shape for a triathlon.