The 5 most common mistakes beginner triathletes make and how to avoid them

You're taking your first steps into the exciting world of triathlon. You're already feeling the thrill of combining swimming, cycling, and running, and you're investing time and effort into your training. Congratulations!

However, it's common to make certain mistakes at this stage that can slow your progress and even increase your risk of injury.

En Triathlon NewsWe want to help you avoid them so that every session counts and you can enjoy this incredible sport to the fullest.

Next, we analyze the 5 most common mistakes among triathletes who are already training and we offer you practical and proven solutions to overcome them.

Training without a Structured and Personalized Plan

Many new triathletes jump into training without a clear roadmap, racking up mileage without a specific goal or logical progression. This can lead to overtraining, stagnation, or a failure to adequately prepare for a competition.

Why is it a mistake? A well-designed training plan allows you to intelligently distribute your workload, work at the different intensities required for each discipline, and ensure you reach your goals in optimal condition. It also helps you prioritize and maintain consistency.

How to avoid it:

• Find a planThere are a multitude of training plans online, in books, or through qualified trainers. Choose one that suits your current level, the time you can dedicate to your goals (race distance, estimated time, etc.).
• Customize your plan: A generic plan is a good starting point, but tailor it to your individual characteristics: strengths and weaknesses, athletic history, time availability, etc.
• Includes all disciplines: Make sure your plan includes balanced swimming, cycling, and running sessions, taking into account the specificities of each.
• Vary the types of trainingDon't limit yourself to rolling and swimming at a steady pace. Incorporate intensity training (sets, intervals), endurance training (long runs), technique work, and active recovery sessions.
• Plan breaksRest is just as important as training. Include active or passive rest days to allow your body to recover and absorb the work done.

Practical example:

A typical weekly training block might include:

• Monday: Technical swimming (45 minutes, focusing on stroke and body position).
• Tuesday: Intensity cycling (60 minutes, including 4 sets of 5 minutes at threshold with 3 minutes of easy rest between sets).
• Wednesday: : Smooth and technical run (40 minutes, paying attention to cadence and stride).
• Thursday: Active rest (30 minutes of very gentle roller or stretching).
• Friday: Endurance swimming (1 hour, including longer continuous swimming blocks).
• Saturday: Long distance cycling (2-3 hours at a constant pace).
• Sunday: Long run (1-1.5 hours at an easy pace).

Underestimating the Importance of Nutrition and Hydration

Training hard requires adequate energy and nutrients to optimize performance, facilitate recovery, and prevent injury.

Many triathletes in training don't pay enough attention to what they eat and drink.

Why is it a mistake? Poor nutrition can lead to chronic fatigue, lack of energy, decreased performance, digestive problems, and slower recovery.

How to avoid it:

• Eat balanced: Make sure your diet includes a good ratio of carbohydrates (main source of energy), protein (for muscle repair and growth), and healthy fats (important for hormonal function and vitamin absorption).
• Plan your mealsTry to eat at regular times and avoid skipping meals. Prepare your meals in advance to ensure you have healthy options available.
• Prioritize carbohydratesEspecially on days of intense training or before competitions, make sure you consume enough complex carbohydrates (whole wheat pasta, rice, whole wheat bread, oatmeal) to fill your glycogen stores.
• Don't forget proteins: Include quality protein sources in every meal (lean meats, fish, eggs, dairy, legumes, tofu) to promote muscle recovery.
• Hydrate properlyDrink water throughout the day, not just when you're thirsty. During long or intense workouts, consider using sports drinks to replenish electrolytes.
• Experiment with nutrition in competitionTry different gels, bars, and sports drinks during your workouts to see how your body reacts and avoid surprises on race day.

Practical example:

• Before a high-intensity workout (e.g. running series): A meal high in carbohydrates and low in fiber about 2-3 hours before (e.g. pasta dish with tomato sauce and a little chicken).
• During a long cycling workout (more than 90 minutes): Consume between 30-60 grams of carbohydrates per hour through energy gels, bars, or sports drinks.
• After a demanding workout: A meal or shake that combines carbohydrates and protein during your recovery window (e.g., a protein shake with fruit and oatmeal, or a tuna sandwich on whole-wheat bread).

Neglecting the Practice of Transitions

In a triathlon, the time you spend in transitions (T1: swim to bike, and T2 (bike to run) counts, and a lot. Not practicing these phases can mean losing valuable seconds and even minutes.

Why is it a mistake? Efficient transitions require technique, organization, and practice. Slow and unsteady transitions can disrupt your running rhythm and cause stress.

How to avoid it:

• Take time to practice them: Include transition drills in your weekly training. Don't wait until race day to familiarize yourself with the process.
• Organize your transition areaBefore each training session or competition, plan where you will place your equipment so that it is accessible and easy to find.
• Practice changing clothes and shoes: Familiarize yourself with how quickly you can remove your wetsuit, put on your helmet and the slippers cycling, and then switch to running shoes.
• Train the transition from swimming to cycling: Get out of the water and sprint toward your bike as quickly as possible, trying to maintain good running form. Practice getting on the moving bike (if allowed in your category).
• Train the transition from cycling to runningDismount your bike before the dismount line and start running as quickly as possible. This transition is often the most challenging, as your legs may feel heavy after the effort on the bike.

Practical example:

Perform a transition circuit during your workouts:

1. Swimming: Swim about 400 meters in open water or pool.
2. T1: Get out of the water, run to your transition area, remove your goggles and cap, dry off quickly, put on your helmet and cycling shoes, and take your bike out of the pit. Simulate a running start on the bike.
3. Cycling: Pedal for about 5-10 minutes.
4. T2: Dismount your bike, leave it in the garage, take off your helmet and cycling shoes, put on your running shoes, and go for a run.
5. Race Run for about 10-15 minutes.

Repeat this circuit 2-3 times during a transition-specific training session.

Focusing Only on the Three Disciplines and Forgetting Strength Training

Many triathletes, especially at the beginning, spend all their time swimming, cycling and running, leaving aside the strength trainingThis is a mistake that can limit your performance and increase your risk of injury.

Why is it a mistake? Strength training strengthens the muscles you use in all three disciplines, improves power, efficiency, and endurance, and helps prevent injuries by strengthening supporting structures.

How to avoid it:

• Incorporate strength sessions into your plan: Dedicate at least 1-2 sessions a week to strength training.
• Work key muscle groups: Prioritize exercises that work your legs (squats, lunges, deadlifts), core (planks, crunches, trunk rotations), and upper body (push-ups, rowing, shoulder press).
• Use different types of load: You can use your own body weight, free weights, machines, or resistance bands.
• Don't overdo it with the weight: Focus on proper technique and gradually increase the weight.
• Consider plyometric training: Exercises such as jumping can improve explosive power, which is beneficial for running and swimming.

Practical example:

A strength routine for triathletes could include:

• Warm up: 5-10 minutes of gentle cardio and joint mobility.
• Exercises:
  • Squats: 3 sets of 10-12 reps.
  • Lunges (alternating legs): 3 sets of 10-12 reps per leg.
  • Plank: 3 sets holding the position for 30-60 seconds.
  • Push-ups: 3 sets to failure (as many reps as possible with good technique).
  • Dumbbell Row: 3 sets of 10-12 reps per arm.
• Cooling: 5-10 minutes of stretching.

Ignoring the Importance of Rest and Active Recovery

Training intensely requires giving your body time to recover and adapt to stress. Many triathletes, even with initial motivation, tend to overtrain without allowing for adequate recovery.

Why is it a mistake? Not getting enough rest can lead to overtraining, chronic fatigue, decreased performance, increased risk of injury, and a weakened immune system.

How to avoid it:

• Prioritize sleepAim for 7 to 9 hours of quality sleep each night. Sleep is essential for muscle repair and overall recovery.
• Rest days program: Include at least one full rest day per week in your training plan.
• Use active recoveryInstead of staying completely still on rest days, engage in gentle activities such as walking, swimming at a low intensity, or stretching. This helps improve blood circulation and eliminate metabolic waste products.
• Consider other recovery techniquesSports massages, contrast baths, foam rolling, or compression garments can help speed up muscle recovery.
• Listen to your bodyPay attention to signs of fatigue, soreness, or overtraining and adjust your training plan accordingly. Don't be afraid to take an extra day of rest if you need it.

Practical example:

An active rest day could consist of:

• 30-45 minutes of very gentle cycling, maintaining a high cadence and low resistance.
• 20-30 minutes of swimming at a very slow pace, focusing on technique and relaxation.
• 30 minutes of light nature walk.
• Gentle stretching and joint mobility session for 15-20 minutes.

BONUS: 3 Quick Practical Tips for Triathletes in Training:

1. Listen to your body: Don't ignore persistent pain or extreme fatigue. Adjust your training if necessary and consider consulting a professional if discomfort persists.
2. Prioritize sleep: Try to maintain a regular sleep routine, even on weekends. Good rest is key to recovery and performance.
3. Enjoy the process: Triathlon is a challenge, but it should also be a rewarding experience. Celebrate your small achievements and don't compare yourself to others.

Avoiding these common mistakes will allow you to optimize your training, progress more efficiently, and enjoy triathlon even more.

Remember that the key is consistency, planning, and paying attention to your body's needs. Keep training smart and passionate!

Do you want to continue learning and improving in the world of triathlon? Don't miss our upcoming articles. Triathlon News, where you'll find tips on technique, nutrition, equipment, and much more. We look forward to seeing you!