Tips & advies

Starten met triathlon

SO START YOU WITH TRIATHLON: TIPS AND ADVICE FOR BEGINNERS

Find out how to take on your first triathlon with confidence and enthusiasm with our complete guide for beginners. Learn how to set realistic goals, train consistently, and find creative solutions to fit your training into your busy life. Join TriathlonWorld and let us guide you to your first finish line! Are you ready for it?

what is triathlon?

Triathlon is a multi-sport event in which participants complete three different disciplines in succession: swimming , cycling and running . This wonderful sport combines endurance, physical strength and mental toughness. Triathlon races vary in distance and come in all sizes, from sprint distances to full Ironman distances. Which distance is a good choice for you as a novice triathlete depends on a number of factors. How much time do you have to train? How fit are you already? And moreover, what is your goal and how far do you want to go? Let's first take a look at what options are available!

Different triathlon distances:

Sprint Triathlon

In triathlon sports, the sprint distance is also called the 1/8th triathlon. This is a shorter distance and ideal for beginners. It usually involves a swim of 500 meters , a bike distance of 20 kilometers and a run of 5 kilometers.

Olympic triathlon

The Olympic distance is also known as the standard distance. You swim 1.5 kilometers, cycle 40 kilometers and run 10 kilometers. The Olympic distance is a challenging but accessible triathlon that requires a balance between speed and endurance. It is an excellent step for athletes who want to go beyond the sprint distance and compete against a distance that is also used during the Olympic Games.

half triathlon

If you want to go further than an Olympic triathlon, you will quickly end up with a half triathlon. The half triathlon, also known as the Ironman 70.3, is a demanding but popular distance within the sport of triathlon. This distance includes 1.9 kilometers of swimming, 90 kilometers of cycling and 21.1 kilometers of running.

The half triathlon requires significant dedication and preparation, but with the right training and planning it is an achievable and extremely satisfying challenge for amateurs and experienced triathletes alike.

Whole triathlon

The entire triathlon better known as an IRONMAN. The name '' IRONMAN'' was created to emphasize the extreme endurance and physical and mental strength required to complete a full triathlon. The full IRONMAN is the ultimate challenge in triathlon and requires completing the following distances: a 3.8 kilometer swim, 180 kilometer bike ride and a 42.2 kilometer marathon.

what do you need?

Swimming: Swimwear, swimming goggles, swimming cap (sometimes mandatory for competitions), possibly a wetsuit if you swim in open water.
Cycling: A bicycle (any bicycle you have is fine to start with), helmet (mandatory when participating in competitions), cycling clothing (optional but useful), bicycle pump, water bottle holder with water bottle.
Running: Comfortable running shoes, running clothes.

"Luckily, you don't need a lot of equipment to start your triathlon adventure. With the right basic equipment and a good dose of enthusiasm, you are already well on your way to completing your first triathlon."

Lenno Huizer - Product expert at TriathlonWorld

what do you need?

The above products are really just the basics and are enough to get you to the finish line. Did your first triathlon go well and do you want to continue with the sport? Very cool to hear! If you want to pursue the sport more seriously and are perhaps thinking about half or the entire Ironman distance. Then you will benefit from purchasing a number of additional products that can make the road to the starting line considerably easier and more comfortable. Think about:

Smartwatch with multi-sport functions - ideal for monitoring all your training, heart rate and progress.
Wetsuit - often required or recommended for much longer competitions.
Racing bike or triathlon bike - if you are going to cycle longer distances and have to train more, this is not an unnecessary luxury and will also significantly improve your speed.
Trisuit/triathlon suit - this means you don't have to change between the different disciplines and you can fully focus on the challenge ahead!

did you know...

Swimming is always the first discipline during a triathlon? This has to do with the safety risks associated with swimming!
Cycling is the longest part of a triathlon and this is where you can gain and of course lose the most time!
Running is seen as the most difficult part. This is because you have already been sitting for a long time and are quite tired. Here you will be tested physically and mentally!
Sports nutrition and having a correct nutritional strategy is considered the fourth discipline of triathlon. This can make or break your triathlon!

Hoe begin je met trainen?

De grootste valkuil bij starten met triathlon is te veel willen in te korte tijd. Enthousiasme is goed, maar een rustige en slimme opbouw zorgt ervoor dat je gemotiveerd blijft én blessures voorkomt.

Begin klein en bouw rustig op

Start met korte trainingen en beperkte afstanden. Geef je lichaam de tijd om te wennen aan nieuwe belasting, vooral aan de combinatie van sporten. Liever drie korte sessies per week dan één lange.

Train regelmatig, niet extreem

Regelmaat is belangrijker dan intensiteit. Door meerdere keren per week te trainen, ook al zijn de sessies kort, bouw je conditie op zonder overbelasting.

Verdeel je aandacht over de drie disciplines

Je hoeft niet elke week alle disciplines even vaak te trainen. Veel beginners starten bijvoorbeeld met alle drie de disciplines 1 à 2 keer per week, dat is meer dan voldoende.

Besteed aandacht aan techniek

Met name bij zwemmen levert techniek veel winst op. Een paar lessen of gerichte aandacht voor houding en ademhaling kan het verschil maken tussen worstelen en ontspannen trainen.

Balans, rust en realistisch trainen

Triathlon combineren met werk, gezin en sociale afspraken kan een uitdaging zijn. Dat betekent niet dat je alles moet omgooien om te kunnen trainen. Door realistische keuzes te maken en flexibel te plannen, blijft trainen passen binnen je leven.

Rust is daarbij een belangrijk onderdeel van het proces. Herstel is net zo waardevol als training zelf. Door rustdagen in te plannen en signalen van vermoeidheid serieus te nemen, geef je je lichaam de ruimte om sterker terug te komen.

Triathlon draait niet om altijd meer doen, maar om slimmer omgaan met je tijd en energie. Zo blijft de sport leuk, haalbaar en vol te houden.

focus on your triathlon

As you prepare for your first triathlon, it's tempting to watch the performances of professional athletes and want to emulate their winning approach. However, it is important to remember that professional triathletes have dedicated their entire lives to the sport, something that is often not feasible for amateurs. Your approach to triathlon should fit within the context of your life and not come at the expense of your happiness or other important aspects of your life.

Finally, team TriathlonWorld would like to give you the following. Remember, triathlon is what you do, not who you are. It shouldn't get in the way of your happiness or stop you from doing what you want with the rest of your life. Most importantly, enjoy it! You know you've found ultimate balance when you achieve goals in all aspects of your life.

"Je hoeft geen topsporter te zijn om te beginnen: nieuwsgierigheid en motivatie zijn vaak al genoeg."

David de Ruiter - Productexpert bij TriathlonWorld

Altijd wel een TriathlonWorld winkel bij jou in de buurt

Of je nu op zoek bent naar advies, nieuwe gear of gewoon een bakje koffie, je bent altijd welkom. Ons team staat klaar om je te helpen met alles op het gebied van triathlon, hardlopen, fietsen en zwemmen.