From Couch to Finish Line: A Beginner’s Guide to Your First Triathlon

Every journey starts with a single step – or, in our sport, a single stroke, pedal and stride. If you’ve ever watched a local triathlon and thought, that looks amazing but impossible, this guide is for you. We’re going to break down the basics of training for your first triathlon, and yes, you can absolutely do it. Our founder didn’t start racing until she was 49, so age and experience are no excuses!

Choose your distance. Sprint triathlons (usually a 500‑yard swim, 12‑mile bike and 3‑mile run) are perfect for beginners. They’re long enough to challenge you but short enough that training won’t consume your life. Sign up for a race about 12–16 weeks out to give yourself time to build endurance.

Invest in the right gear. You don’t need a top‑of‑the‑line carbon bike, but a properly fitted bicycle and a comfortable women’s triathlon suit will make a huge difference. A one‑piece tri suit eliminates outfit changes and keeps you streamlined in the water. Look for features like quick‑drying fabric and a supportive but thin chamois. Rebel’s suits are designed to be pulled on and forgotten so you can focus on the road ahead.

Follow a structured plan. Mix up your training: two swim sessions, two rides and two runs each week, gradually increasing distance. Brick workouts (bike immediately followed by run) prepare your legs for that jelly‑like feeling off the bike. Don’t neglect rest; recovery is when your body adapts.

Train your mind. The biggest hurdle for many women is confidence. Surround yourself with supportive people; join a tri club or find a training buddy. Set mini goals: swim ten minutes without stopping, ride 15 miles, run a 5K. Celebrate those wins! Remind yourself that every athlete started somewhere.

On race day, remember why you’re there. You signed up to challenge yourself, to try something new, to discover just how strong you can be. When nerves creep in, take a deep breath, feel that tri suit for women hugging your body, and repeat Liz’s mantra: “I’m gonna try.” Trust us – crossing that finish line will change your life.