What we wish we knew before our first triathlon
- Women in Tri UK Team
- 2 days ago
- 6 min read
Updated: 2 days ago
Race season is here. For some of us, that means returning to start lines we know well. For others, it means stepping up to something we have never done before. A first triathlon is a big deal. The kit, the transitions, the open water, the noise, the nerves, the unknown.
So we asked our community a simple question: what is one piece of advice you wish you had before your first ever triathlon?
The answers came in fast, honest, and full of warmth. Here is what the women of WIT want every first-timer to know.
You belong here
Before anything else, this. Triathlon can feel like a sport that belongs to other people. Faster people. More experienced people. People who own the right gear and know the right words. Our community wants you to know that is not true.
"You deserve to be here, doing this." — Jill
"Never compare your progress to others. Because everyone is at a different stage in their own unique journey. You never know how much they've already done, or what they're shooting for." — Basak
Jamila, who did her first triathlon as a WIT member, put it like this:
"I was part of Women in Tri when I did my first triathlon. I'm not the only one who got the best advice, the best support network and the confidence boost that can only be measured by the beating of my heart. WIT gave me a stepping stone to being a better version of myself. One piece of advice to any woman doing their first tri, is to do it with Women in Tri."
There is no minimum pace for joy
This is the message that came up again and again. There is no minimum pace for joy. There is no shame in finishing at the back. Finishing is finishing and everyone gets the same medal.
"It's okay to be slow. Finishing last is still finishing." — Holly
"Not to worry about your pace and times (unless there is a very strict cut off). I did Super Sprint at Blenheim as my first and I was convinced I would be much too slow to take part. I was very apprehensive. I hadn't realised that with most triathlons there are different distances with different start times going on at once, so your individual pace doesn't matter. You are competing against yourself, rather than others, unless you want to." — Sally
"The winner is the person having the most fun. Relax, smile, breathe and enjoy your moment." — Liz
Have fun. Honestly, have fun
Almost every response circled back to this. Take it seriously enough to be prepared, but not so seriously that you forget why you signed up in the first place.
"Don't forget to have fun." — Abi
"Just enjoy it, don't take it so seriously and have fun. I absolutely loved my first triathlon because I had no expectations or time goals, I just wanted to finish." — Shrehan
"Don't stress, relax and enjoy." — Andrea
"Take it easy, see it as an opportunity to learn and enjoy." — Laura
Jemma summed up the spirit perfectly:
"Enjoy it. Do the swim breaststroke if you prefer, wear what you feel comfortable in, don't clip in your pedals, just enjoy the fact that you're doing something bloody amazing as a strong woman."
And from Steph, a reminder to lift your head from the watch:
"Have fun. Don't get into your own head about it. It's easy to compare yourself to others, but everyone's doing their own thing. Don't forget to look up and enjoy it."
Hannah added the practical version of the same message:
"Have fun. Take in everyone and everything around, but also practise transitions, fuelling and schedule where your support will be."
The swim: stay calm, find your rhythm
The swim is the part most first-timers worry about most. Our community has thoughts.
Sofya, on the shock of cold water:
"Get your heart rate up before the swim. Some star jumps or jumping jacks make the shock of going into the cold water less stressful. Remember that you can always pause and take a few easy strokes with your head up. You got this."
Tiffany, on managing the start line adrenaline:
"On the swim, excitement and adrenaline is high, but don't get carried away and sprint at the start of the swim as it can affect your breathing. Keep calm and find your natural rhythm and pace. You got this."
Lucy, on going easy:
"Relax and enjoy it. Don't try for a time. If that happens it's a bonus. Just have fun, really go easy and wide on the swim, and keep taking it all in and logging any snafoos as future learning."
Jackie, on a skill no one teaches you until it's too late:
"If it's open water, practise sighting, not just swimming."
Maryanne, on the wetsuit lesson she learnt the hard way:
"Knowing what to wear for open water swimming. I turned up to my first one in a surfing suit and it was so hard to swim in. Use a triathlon wetsuit. They are designed to make open water swimming easier."
And Hannah, on saving something for the run:
"You don't need to kick your legs on the swim as much. You'll be knackered and might as well save legs for the run. Just gently use them, but kick a bit towards the end to wake them up."
Kat's advice falls into the "you only make this mistake once" category:
"Listen to the briefing, twice. And ask questions if you're unsure. Otherwise you might find yourself swimming in a different direction to everyone else. Oops."
Transitions: where races are won, lost, and learned
If there is one piece of practical advice that came up more than any other, it is this: practise your transitions. They are weirder, harder, and more disorientating than they look.
"I wish someone told me to be very organised in transition. I took so long because all my items were so disorganised." — Bianca
"To practise transition properly and repeatedly. Everything is so much harder when you are cold and wet. Ensuring that you have a plan for an effective transition is so important." — Tina
"Take your time at transition stations. Dry your feet, tie your laces, have a drink or eat, and breathe." — Jill
"Do practise transitions. It's not just for serious athletes. It can be quite disorientating at the best of times, and a brain full of adrenaline doesn't work very well." — Emily
"Arrive as early as possible so you can set up your transition area without panicking." — Michelle
Helen's tip is one we want every first-timer to copy:
"Practice cycling and running in your wet kit, even if you feel like a complete wally. It'll help you find any chafing points."
On the bike: be ready for the unexpected
Svetlana learnt this one on the day:
"Be prepared for mechanicals. When I did my first tri, it hadn't occurred to me I could get a puncture on the course, so I had no repair patch or pump. There wasn't anyone I could borrow from."
Worth a quick check of your saddle bag before you rack up.
Fuelling
Sacha kept it short and right to the point:
"Advice about fuelling."
It is genuinely one of the most underrated parts of getting to the finish line feeling good. Eat before. Eat during if you can. Don't try anything new on race day.
Find your people
Samra's story is one of our favourites, because it reframes what a first triathlon can look like:
"That relay triathlon is fun. You do it with your friends, and each of you takes on the leg you're strongest at. It means your first experience is joyful, and you gain great insight from your close friends about what it's like to swim, cycle, or run the course. You instantly build a support network within your friendship group, all while having fun and achieving something together."
Your first triathlon does not have to be the version you see on Instagram. It can be a relay. It can be a Super Sprint. It can be done in breaststroke. It just has to be yours.
A note from us
Reading these back, what struck us most is how generous they are. Nobody told you to train harder or push faster. Nobody told you to chase a time. Almost every single woman wanted you to know the same thing: be kind to yourself, prepare a bit, and have fun.
If you are doing your first triathlon this season, we are cheering for you. If you need help getting to the start line, the Women in Tri UK First Triathlon Programme is here for that exact reason. Apply at: womenintriuk.org/apply-for-sponsorship
See you out there. 💛
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