Fasten your helmet and be careful in the transition zones: How to succeed in your first triathlon

Anyone who enjoys jogging, cycling, and feels comfortable in the water will probably consider a triathlon sooner or later. From a health perspective, the sport offers several benefits: Running, cycling, and longer swimming distances are classic endurance sports that provide excellent cardiovascular training, improve metabolism, and, at a moderate pace, activate fat metabolism.

Each sport also covers aspects of strength training: Running and cycling primarily strengthen the leg and gluteal muscles, while swimming challenges the shoulders, arms, back, core, and respiratory muscles. Thus, the body is subjected to a wide range of stresses. And thanks to the diverse training content, it's easy to keep motivation high. In addition, triathlons in this country offer various categories for young and old recreational athletes, so it's never too late to give it a try.

The following competition formats are known worldwide: the Olympic triathlon, consisting of a 1,500-meter swim, a 40-kilometer bike ride, and a 10-kilometer run. The Ironman distance is 3.8 kilometers in the water, 180 kilometers on the bike, and a marathon of 42.195 kilometers. And the Ironman half-distance—also called "Ironman 70.3" because of the total distance of 70.3 miles—is 1.9 kilometers in the water, 90 kilometers in the saddle, and culminates in a half marathon. There are also numerous sub-distances or secondary distances, such as the sprint (0.75/20/5 kilometers) or super sprint formats (0.4/10/2.5 kilometers). Only a glance at the organizer's website reveals which distances will be covered on the day of the competition.

In individual competitions, the swimming is almost always followed by the cycling, followed by the running. This is primarily for safety reasons. If the swimming were to be the final part, the majority of participants – as tests have shown – would struggle with cramps, dehydration, or exhaustion in the water. And this in an element where seconds count in an emergency.

It's worth starting with a shorter race distance than your ability allows. The hectic pace at the start, on the course, and in the transition zones shouldn't be underestimated. Therefore, it's better to start with a buffer than to give up in the first race due to a mistake or a dip in performance.

The majority of triathlons start in open water: in Switzerland, mainly in lakes, occasionally in rivers downstream. Especially at the beginning of the season, there are smaller events where swimming takes place in an indoor or outdoor pool. This is ideal for those who are less comfortable in a lake.

No, any swimming style is permitted. The majority of participants use the crawl, the fastest stroke. However, beginners shouldn't be afraid to try breaststroke . The most important rule: choose the stroke that will leave you feeling as "refreshed" as possible when getting out of the water. What's the point of struggling with the crawl if you end up gasping for breath or cramping? The score is only settled at the finish line!

A rule of thumb is: Before open-water competitions, newcomers should be able to swim twice the required distance in an indoor or outdoor pool without significant breaks. Once they've achieved this, plan on spending several weeks familiarizing themselves with the open-water conditions. Swimming in wetsuits, in rough waves, in bright sunlight, in murky, cool, or deep water : all of these require practice. It's best to go to a public lake or river pool supervised by lifeguards.

The competition regulations for each event specify at which water temperatures a wetsuit is mandatory or prohibited. The cooler the water, the more likely a wetsuit is to be worn. At the Zurich City Triathlon, for example, wearing a wetsuit is only permitted at water temperatures below 22.0 degrees Celsius; below 16 degrees Celsius, it is mandatory. If the water temperature is too high, there is a risk of overheating, which is why the wetsuit is not permitted.

Neoprene swimsuits are appreciated by front crawl swimmers because they improve buoyancy and help them stay high in the water. Suits with a material thickness of up to 5 millimeters are generally permitted. The thicker the neoprene, the better the insulation and buoyancy, but also the more restricted freedom of movement. Beginners can rent wetsuits from specialist shops and test them in the water beforehand. Be careful: Thick suits with long legs give breaststroke swimmers too much buoyancy. Therefore, breaststroke swimmers should opt for an event where neoprene is not required or get a "shorty" with short arms and legs, if permitted.

Apart from a swimming cap (one often required by the organizer), goggles, and swimsuit: none. In case of weakness, the rules allow you to hold on to a buoy or other object in the water, as long as you don't gain an advantage or hinder others.

Before every race, it's essential to clarify whether drafting is permitted in your category or whether the race is a non-drafting event. Drafting allows for faster cycling times, but the risk of crashes and collisions is significantly increased due to the tight conditions.

In principle, the Swiss Triathlon regulations allow all human-powered two-wheelers with wheels of the same diameter and brakes. Therefore, gravel bikes, mountain bikes, and city bikes are also considered in entry-level categories where drafting is prohibited. Regulations regarding rim height, number of spokes, bottom bracket position, etc., apply only to the elite.

A helmet is a mandatory item for every competition . Very important: As soon as you pick up your bike, the helmet must be on your head with the chin strap fastened. It may only be removed once the bike is back in the rack in the transition area. This rule is one of the most common reasons for disqualification among recreational athletes.

Recommended, but not required: shatter-proof sports glasses that protect your eyes from UV rays and insects. Also, a water bottle with a drink that provides you with fluids and electrolytes while cycling to prevent cramps on the run.

The distance and elevation gain required in the race should be easily covered in training. When running, make sure to include some tempo runs on the surface expected in the race (asphalt, unpaved road, possibly trail). In general, it's worth checking out the cycling and running routes during your preparation, if possible, to prepare yourself physically and mentally for tight turns, steep climbs, changing terrain, stairs, etc.

Absolutely! The transition from one discipline to another is called a combined workout. Beginners should primarily practice transitioning from cycling to running. Anyone who immediately jumps into their running shoes and starts running after a brisk cycling workout will initially struggle with muscular legs.

Many beginners perceive the running course as a sweet dessert. The critical sections are over, and nothing can go wrong during the run. One mistake to avoid: starting too fast! Ideally, you should consciously approach the first half of the course with pleasure and only press on the gas in the second. It would be a shame if cramps or side stitches prevented you from crossing the finish line on your first attempt.