Shownotes

What is a triathlon

05:56 -

• Triathlon is, at its core, an endurance event that combines three sports—swimming, cycling, and running—performed sequentially, with no break or pause in timing between them. Typically, and in almost all cases, the order is swim first, followed by the bike leg, and concluding with the run. The clock starts when the swim begins and only stops when the athlete crosses the finish line at the end of the run.
• Because triathlon involves multiple disciplines, it is categorized as a multisport event. A unique aspect of triathlon is the transition phase between each discipline. Athletes must not only move efficiently from swimming to biking and then to running, but also pace themselves effectively to handle the physical demands of each leg and the cumulative fatigue.
• There are various standardized race distances in triathlon, each suited to different levels of experience and fitness. From shortest to longest, the most common formats include:
  • Supersprint Distance: Around 300 m of swimming, 5–8 km of biking, and 1.5–2 km of running. It's fast, accessible, and often used in Olympic mixed relay events. Though less common in amateur settings, it's a great and fun entry point into the sport.
  • Sprint Distance: Typically 750 m swim, 20 km bike, and 5 km run. This is one of the most popular formats for beginners. Most amateur athletes complete it within 1 to 2 hours.
  • Olympic (Standard) Distance: This format includes a 1.5 km swim, 40 km bike, and 10 km run. It’s the format used in the Olympic Games and is a common step up from sprint racing. Amateurs generally finish between 2 and 4 hours.
  • Middle Distance / Half Ironman / 70.3: Comprising a 1.9 km swim, 90 km bike, and 21.1 km run (a half marathon), this totals 70.3 miles—hence the name. While “Ironman 70.3” is a trademarked brand, many events use this distance under other names. Completion times for amateurs usually range from 4 to 8 hours.
  • Full Distance / Ironman: A 3.8 km swim, 180 km bike, and a 42.2 km marathon run. This is the most iconic format and is often referred to as an Ironman, though the term is trademarked. Amateurs typically finish between 8 and 17 hours.
• It’s important to note that triathlon courses are not always exact in distance. Unlike certified road running races (such as marathons), triathlon events often deviate from the standard lengths due to venue constraints or safety considerations. These variations are not only accepted but also allowed within the sport’s regulations. For instance, the World Triathlon rules permit a 5% variation in cycling distance for middle or full distance events, meaning a 90 km bike leg might actually be anywhere from about 85.5 to 94.5 km.
• Moreover, there are races that do not follow any standardized distance and instead prioritize creating the most engaging and memorable course possible—an example being the iconic Alpe d’Huez Triathlon, where the focus is on climbing the famous mountain rather than hitting exact kilometer marks.
• Ultimately, triathlon is not simply about excelling at swimming, cycling, and running independently. It’s about mastering the combination of these sports, including transitions, pacing strategy, and managing cumulative fatigue. It is this complexity that makes triathlon a uniquely demanding and rewarding sport.

Who does triathlon

14:33 -

• This might be the most important point in the entire discussion, because there are still many misconceptions about who can or cannot do a triathlon.
• Triathlon is absolutely not just for elite athletes or for people who come from a background in swimming, cycling, or running. It’s also not just for those who have lots of free time to train every day.
• Triathlon is for anyone who is willing to take on a personal challenge, enjoys variety in training, and is ready to put in consistent effort over time. That effort doesn’t need to be excessive on any single day or week—it just needs to be steady.
• From my own experience as a coach, I’ve worked with people who couldn’t swim 25 meters without stopping, hadn’t ridden a bike since childhood, or genuinely believed a 5 km run might be too much for them.
• Many of those same people became passionate, lifelong athletes and even completed Ironman races. Others found joy in simply participating in a few sprint-distance events every summer. Triathlon doesn’t have to become a defining part of your life, but it can be if you choose to let it.
• The beauty of triathlon is that it meets you where you are. If you can walk, you can start working toward a run. If you can float in a pool, you can begin learning to swim. If you can ride a bike around your neighborhood, you can begin to build cycling endurance. What triathlon requires is not talent, but patience and consistency.
• You’re learning three sports rather than one, which means there’s more to work on—but it also means that if one discipline isn’t going well, you can still enjoy and make progress in the other two.
• This variety is one of the sport’s greatest strengths. Many athletes find their way into triathlon because they were injured doing another sport and began cross-training with swimming or cycling. That was my own path as well.
• Triathlon tends to attract people who appreciate structure and goals. The training can be very methodical, and races offer clear, measurable outcomes.
• That said, you can also approach it in a less structured way—training based on how you feel and doing what you enjoy. This is especially true for shorter distances like sprint and Olympic triathlons. For longer distances like the half or full Ironman, more structure is generally required to build the necessary fitness.
• Still, it’s important to remember that both approaches are valid. Whether you thrive on precise targets or prefer a more intuitive style of training, triathlon can accommodate you.
• In terms of demographics, triathlon is open to all ages. Where I live in Portugal, children as young as eight or nine can start doing triathlon, and at the other end of the spectrum, there are athletes in their 80s competing in Ironman races. I was recently reviewing the Kona World Championship results and saw that the oldest age group was 80 to 85. I believe the average age of triathletes is higher than in many other sports—possibly because it requires some life organization and financial resources, but mostly because many people discover the sport later in life as they seek a new challenge.
• As for gender, longer distances are currently more male-dominated, and it’s crucial that we continue working toward greater female representation and role models in triathlon. This is changing, just as it did in the sport of running, which is now almost evenly split between men and women, especially at the half marathon level and below. I hope to see similar progress in triathlon.
• Finally, the time commitment is scalable. Training for an Ironman does require significant time, but perhaps not as much as people think—and that period of intense training doesn’t need to last forever. If your goal is a sprint-distance triathlon, you can prepare with just 45 to 60 minutes of training on four to six days a week over six to eight weeks, even starting from a relatively low fitness base.

Equipment required to do triathlon

20:48 -

• When you're starting out in triathlon, it's easy to feel overwhelmed by the sheer volume of gear out there. However, the truth is that very little is required to begin.
• For swimming, the essentials are a swimsuit, goggles, and a swim cap—which is often mandatory at most pools. During races, organizers usually provide a cap as a way to identify participants.
• Access to a pool or open water is also necessary, but that's it. In colder conditions, a wetsuit might be required, but for beginners, I recommend starting with sprint or super sprint races in the summer when the water is warmer, making a wetsuit unnecessary.
• You’ll often see swimmers carrying large bags filled with tools and accessories to the pool, but you don’t need any of that when you’re starting out. Many pools even have basic training equipment like pull buoys or kickboards available for general use, though this varies from place to place.
• For cycling, you need a bike in good working condition that fits you. A road bike is ideal, but even a mountain or city bike will suffice for your first race. A helmet is mandatory, and sunglasses are helpful on sunny days.
• You absolutely do not need a time trial or triathlon-specific bike in the beginning—even if cost isn't a barrier. It's wiser to become comfortable with the sport and understand your preferences before making such a significant purchase. The same applies to clip-in cycling shoes: if you already have experience with them, great. If not, flat pedals and running shoes are perfectly fine for your first event.
• For the run, all you need is a pair of running shoes that fit well and feel good. Visit a reputable running store, try a few options, and choose a comfortable pair—there’s no need to buy the most expensive shoes.
• Aside from that, you'll need basic, comfortable sports clothing suitable for both cycling and running. A pair of padded cycling shorts can make training more pleasant, but they don’t need to be top-of-the-line. For racing, many athletes wear simple running shorts and a technical T-shirt for both the bike and run segments. A trisuit—a specialized one-piece outfit designed for swim, bike, and run—is convenient, but not necessary when you're starting out. You can also choose to change clothes in transition if that feels more comfortable.
• One item that is quite useful, even in your first race, is a race belt. This holds your bib number, which needs to be on your back during the bike and on your front for the run.
• While you can use safety pins, the race belt makes transitions smoother since you can rotate the number as needed. It's inexpensive and highly practical.
• Stick to the basics. Ignore the noise about high-end gear like time trial bikes, aero wheels, or carbon-plated running shoes. Those can all come later, if and when you decide to get more serious about the sport. The goal is to make starting triathlon feel accessible, and it truly can be—without significant investment or unnecessary purchases. Start simple, learn as you go, and upgrade only when you genuinely see the need.

Basic Terminology

26:38 -

• Triathlon does have a unique vocabulary, and while I’ll try to avoid unnecessary jargon throughout this series, there are a few key terms you’ll hear frequently that are worth understanding from the outset.
• To begin with, T1 and T2 refer to the race transitions. T1 is the transition from swimming to cycling, and T2 is the transition from cycling to running. These terms refer both to the act of transitioning between disciplines and to the designated transition areas where your gear is placed. In most races, T1 and T2 occur in the same physical area and use the same spot. However, in some races—though more rarely—there are split transitions, with separate areas for each.
• Drafting is another important term. It means staying close behind another athlete to reduce wind or water resistance. Drafting is always allowed in swimming and running, but in cycling, it depends on the race rules. Most amateur races are non-draft legal, meaning you must maintain a certain distance (often around 10 meters) from the rider in front of you. In draft-legal races—common at the elite level and in some European amateur events—this rule does not apply.
• When it comes to bikes, you’ll often hear the terms road bike and TT bike (time trial bike). A road bike is versatile and commonly used in group rides and road races. It’s always permitted in triathlon. A TT bike, also known as a triathlon bike, is designed for racing against the clock in a more aerodynamic position. TT bikes are only allowed in non-drafting races, which most amateur races are. I generally recommend beginners start with a road bike, and only consider a TT bike after one or two years of racing, once they’ve become comfortable riding and training consistently.
• A trisuit is a one- or two-piece garment designed for all three disciplines. It functions like a swimsuit and cycling kit in one, with a pad comfortable enough for cycling but thin enough for swimming and running. While not essential when starting out, many triathletes wear one to avoid clothing changes in transition. You can also simply wear a t-shirt and running shorts under your wetsuit if that’s what you have.
• A brick workout refers to training sessions that combine two disciplines back-to-back, most commonly a bike followed by a run. These sessions are designed to help you adapt to the feeling of transitioning between sports. Some more complex workouts might even include multiple transitions (e.g., bike-run-bike-run).
• Most races are organized by age group, allowing you to compete against others in your age category—like female 30–34 or male 55–59. Your race results will show not only your overall placement but also your placement within your age group. Many people find motivation in tracking their progress relative to others in their category. Some organizations even host age group world championships that you can qualify for, such as Ironman, 70.3, or the World Triathlon Sprint and Olympic Championships.
• There are also several swim start formats:
  • A rolling start involves small groups (or even individuals) starting every few seconds. This format spreads out the field and reduces chaos, with timing managed via timing chips.
  • A mass start is when everyone starts at once, typically used less often now due to the congestion and physical contact it creates in the water.
  • A wave start is a type of split mass start, where groups—often defined by age group or estimated swim time—begin a few minutes apart. These groups can range from just a few athletes to several hundred.
• In your race results, you'll also see splits, which indicate your individual times for the swim, bike, and run. Common abbreviations you might encounter include:
  • DNS – Did Not Start
  • DNF – Did Not Finish
  • DQ – Disqualified
• These terms should help you navigate your first few races and training sessions with more confidence. There’s much more to learn as you go, but this foundation will set you up well.

Mikael's first experience in triathlon

35:50 -

• My first triathlon wasn’t an official race—it was a group event organized by a local triathlon club. I was around 17 years old at the time. My background was in football (or soccer, depending on where you're from), so while I was athletic and in good shape, I had absolutely no experience or training in endurance sports, swimming, or cycling. Running came naturally to me because of football, but I hadn’t trained specifically for any of the triathlon disciplines.
• The event took place in Finland, and the swim was in cold water. I wore an old windsurfing wetsuit I had lying around at home. It wasn’t suited for swimming at all—too stiff, no flexibility in the shoulders—but it kept me warm, and that was all I needed.
• I can’t recall much from the swim other than it being choppy and feeling like it took forever. I didn’t have a watch or any data from the race, and there are no official results, so I really have no idea how long it all took.
• For the bike leg, I used my dad’s hybrid bike. It was slightly better than my own, but still very basic. I had flat pedals and wore regular running shoes. Again, no cycling-specific gear, but I managed to get through the 40 kilometers, even though it was quite windy and challenging at times.
• The run was my comfort zone, not because of any specific training, but because of my football background. That said, I ended up suffering severe cramps midway through the run.
• I had to stop for a while and try to stretch them out. It was one of the worst cramping episodes I’ve ever experienced, and I probably ended up jogging and walking most of the way to the finish line.
• Looking back, I now realize those cramps were probably linked to poor hydration and nutrition. I might have had one bottle of water with me on the bike—at most—and I definitely didn’t take in any electrolytes or carbohydrates.
• I simply had no idea what I was doing. I hadn’t trained specifically for swimming, cycling, or running. I didn’t do any research or even know what a GPS watch was back then. I was just a fit teenager doing something new without preparation.
• This first triathlon was an Olympic distance, and while I have no clue how long it took me, I do know I finished it. Not long after, I quit football and got into running during university.
• But it wasn’t until seven years later that I did my second triathlon. That second experience was when I truly got hooked, and today I coach triathlon full-time. I don’t race professionally—I coach.
• The point of sharing this story isn’t to suggest that you should approach your first triathlon the same way I did. I’d absolutely recommend doing some preparation, training, and at least learning the basics. But it is to show that it’s possible to start from zero.
• You don’t necessarily need to buy anything new or have all the gear to try your first race. Just keep in mind that being prepared makes the experience a lot smoother and more enjoyable.
• To anyone listening, whether you're a beginner or an experienced athlete, I’d love to hear your story too. If you have a personal experience—something funny, inspiring, or just relatable—I’d be happy to feature it in this series.
• You can email it to me at mikael@scientifictriathlon.com. I think it would be helpful and encouraging for others, especially those considering their first triathlon.

Common questions and misconceptions

41:37 -

Q: I’m not a strong swimmer — can I still do triathlon?

• Swimming is often the most intimidating part of triathlon for newcomers, and many athletes feel unsure about their ability in open water. However, it is completely acceptable to swim using any stroke that feels comfortable — whether that’s breaststroke, backstroke, or a combination of freestyle with other strokes.
• There are numerous safety measures in place during races, including kayaks and paddle boards monitoring the course, which help ensure participant safety. While it is crucial to train and be confident in your ability to complete the swim, if something unexpected happens — such as fatigue or a panic episode — you are permitted to stop, hold onto a kayak, and rest. As long as you do not move forward while being assisted, you are allowed to continue.
• I’ve seen many athletes begin with real fear of the swim segment, often due to unfamiliarity with open water or lack of confidence. But with consistent practice over a few months, most become not only comfortable but competent. Even if swimming remains your weakest discipline, it is also the shortest one, so its impact on overall performance is limited. With preparation and awareness of the safety protocols, you will be fine.

Q: Do I need to be in better shape before I start training for a triathlon?

• No, this is a common misconception. The purpose of triathlon training is to get in shape, not to wait until you're already fit to begin. It’s important to start from where you are right now, using the abilities you currently have. With gradual and consistent training, your fitness will improve. You don’t need to meet a certain standard before committing to the process.

Q: Is triathlon expensive?

• It can be, but it certainly doesn’t have to be. The initial equipment needs are modest, especially for beginners. One of the best ways to reduce costs is to race locally — that way you avoid travel and accommodation expenses, reduce race entry fees, and support local events and businesses.
• Additionally, being involved in the local triathlon community can help you find secondhand gear or even borrow equipment from others. The most significant expenses often come from travel and race registration, so making thoughtful choices about your race calendar and resisting the urge to upgrade equipment too quickly can keep your budget under control. You can start on any bike — there’s no need to rush into buying a high-end one.

Q: I don’t have time to train for three sports — is triathlon even realistic?

• Yes, and this concern is more common than it needs to be. Triathlon training is not about training as though you are a pure swimmer, cyclist, and runner separately — it’s about being a triathlete. The training is integrated, and fitness gained in one discipline often supports the others.
• If you're training for shorter distances, such as a sprint triathlon — which I highly recommend when getting started — the time commitment is very manageable. Even with four to six sessions per week, each lasting between 45 and 60 minutes, you can prepare effectively. Triathlon training can fit into a busy schedule if it’s approached with balance and structure.

Q: Does training need to be hard and painful to be effective? I’m not ready for that kind of suffering.

• No — that’s a major myth. In fact, the majority of training should feel easy, and ideally, it should be performed at a conversational pace. While there will be occasional harder sessions, they are the exception rather than the rule, particularly at the beginning of your triathlon journey.
• If every workout leaves you feeling drained or dreading the next one, you're doing too much intensity too soon — a common path to burnout or injury. You can make remarkable progress through consistent, easy-paced training, especially in the early stages when any new stimulus yields significant fitness gains.
• That said, when you're just starting, running and swimming may still feel moderately hard, even when trying to take it easy — and that’s okay. It takes some baseline fitness to reach a point where “easy” feels easy. For instance, alternating walking and jogging is an effective way to keep the effort low and still build endurance. The key is to keep the intention of going easy, and within a few weeks, your body will adapt, and training will genuinely start to feel easier.

Q: Am I too old or too young to start triathlon?

• No, triathlon is a sport that welcomes individuals of all ages. Most events have age-group categories starting at 18 and extending well into the 70s and 80s. In fact, the variety within triathlon training — combining swimming, biking, and running — makes it a lower-risk sport compared to single-discipline training, especially in terms of overuse injuries.
• For older athletes, this variation allows for better load distribution across the body, which is essential for injury prevention. Even if certain activities, like running, carry higher impact, managing volume and intensity can mitigate risks. Overall, the structure of triathlon training supports sustainable, long-term fitness at any age.

Q: What if I finish last?

• This question is not truly about your placement in the race — it’s about personal challenge. In triathlon, everyone who crosses the finish line receives the same medal and the same race t-shirt. In fact, those who finish last often face the greatest challenges, both physically and mentally, and for that reason, they may experience the most profound sense of accomplishment.
• I genuinely believe the effort it takes to persevere when you’re not sure you can even finish — when you’re the last on the course — deserves enormous respect. The triathlon community reflects this attitude: it is overwhelmingly supportive and welcoming, especially to newcomers and those who find the event most challenging. I’ve often heard this contrast drawn by individuals who come to triathlon from other sports, such as road cycling, where the culture can sometimes feel more exclusive or competitive. In triathlon, it’s quite the opposite — especially for those at the back of the pack.
• Those finishing later in the race frequently receive the loudest cheers, and older participants — regardless of where they place — often get even more. So don’t be afraid of being last. Someone always will be. What matters most is the challenge you’ve taken on and the growth you achieve by committing to it. That journey is deeply personal and incredibly rewarding.

Q: Do I need to track all my data and have a detailed training plan before I start triathlon?

• No, you don’t. Many beginners hesitate to begin because they believe they must first understand power meters, heart rate zones, or complex training software. This isn’t necessary. What truly matters at the start is building consistency and finding joy in the process of training across all three sports.
• Data and detailed planning can be useful tools later, if and when you feel ready for them. But there are many successful triathletes who keep things very simple throughout their journey. If you’re motivated and consistent, that’s what will make the biggest difference early on.
• By following a steady and enjoyable path — and continuing to learn gradually — you’ll gain everything you need. But you don’t need to wait for the perfect plan or perfect tools to begin. You can start today.

Steps for starting triathlon

51:00 -

• If this episode has sparked your interest in trying triathlon, here are the next steps I recommend.
• First, take a moment to reflect on your personal motivation — your “why.” Ask yourself what it is about triathlon that appeals to you. Is it the goal of improving your fitness and health? Is it the desire to push beyond your comfort zone?
• Perhaps it’s the variety that training across three sports brings, or maybe you’re inspired by the idea of completing a bucket-list event like an Ironman. Whatever it is, understanding your reason for pursuing triathlon will not only keep you motivated but also help guide your decisions so that they remain aligned with your personal goals.
• Next, I encourage you to explore whether there’s a local triathlon community near you. The social aspect of triathlon can greatly enhance your experience.
• Training with others makes the process more enjoyable and provides you with opportunities to ask questions, learn from others, and even borrow equipment for your first races.
• Being surrounded by like-minded individuals can make a significant difference in your consistency and motivation. And of course, if you ever want to reach out with questions, I welcome that — I’d be happy to address them in future podcast episodes.
• Third, take stock of where your swimming, biking, and running currently stand. This doesn’t require formal testing — it’s more about honestly assessing your starting point. How long can you swim, bike, or run right now?
• Are there any disciplines where you feel significantly less confident? Use this self-awareness to guide your short- to medium-term goals. In the next episode, I’ll talk more about how to choose the right race, but for now, I’ll just say this: starting with a full Ironman is rarely a good idea.
• In my view, the best way to begin is to aim for super sprint or sprint-distance races. These events are far more accessible, and even if you're not currently fit, two months of consistent training is often enough to get you to the start line ready. Look into local or nearby events within that time frame — having something on the calendar helps maintain motivation and provides a clear, tangible goal.
• Once you’ve selected a race, begin training. Even if you’re unsure how to structure everything perfectly, the most important thing is simply to get started. Training doesn’t need to be overly intense or complex. In fact, much of it should be easy and enjoyable.
• Focus on consistency — whether that’s three, four, five, or six sessions per week — and don’t worry if you miss a day. Your sessions don’t have to be long or hard. Just commit to covering some distance at an easy to moderate effort. That alone will build fitness over time.
• Finally, always remember that triathlon should be fun. Yes, it’s a challenge, and yes, it takes commitment, but if you find that you're not enjoying the process, then it's time to adjust the process. Enjoyment isn’t optional — it’s essential.
• Triathlon can and should be a fulfilling and enjoyable pursuit, and it’s entirely within your control to make it that way.

• The original Beginner Tips series on That Triathlon Show