Triathlon training tip for beginner triathletes in Ireland by Irish Triathlon.

1. New – 2 - Tri
Irish Triathlons for beginners
Swim sessions for beginners
Cycle tips for new cyclists
Run sessions for triathletes

2. What this is. What it’s not.
• Key points to cut through
the mass of information
and advise out there.
• Highlighting the most
beneficial things that will
get you to the finish line,
as apposed to chasing
that extra 1% of speed.
• Irish Focused

3. Irish Triathlons for beginners**
All events cater for beginners, but a few stand out
• Pool based triathlons – early season
▫ North Tipp – over
Now over or sold out
▫ Portlaoise – over
▫ Fingal – NAC (sold out)
▫ Limerick – Joey Hannon (sold out)
▫ Derry – Liam Ball & Roe Valley
• River/Lake based triathlons with cycles on closed roads
▫ DublinTri: Kilcock
▫ TriAthy
▫ TriAthlone
▫ Dublin City
• ** This is my view, but I suspect most race organisers think that
their event is the ideal beginners triathlon.

4. Swim session for beginner triathletes
• Technique focused
• Short distance intervals
50m to 100m
• Good recovery
• Avoid long slow
swimming
• Get out into open
water
• 4 sample session for
beginners and
improvers are attached.

5. Lots of good videos on
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F-8

6. Bike training for
triathletes
• Bike fit for comfort
▫ If your bike is not comfortable
you won’t spend time training
on it, let alone race well on it.
• Bike handling & Cornering
▫ No fitness is required, but the
safety and speed benefits are
significant: (Free speed).
• Long steady rides
▫ The most beneficial training for
triathlons.
• Intervals
▫ For that extra bit of speed (final
10%)

7. Bike handling & Cornering
• You will probably be racing in groups (the race
referee may try to stop it, but it happens!!!)
• Pick a quite road corner or series of corners to
practice (eg. S-bends in the Phoenix Park).

8. Long Stead group rides – enjoy Ireland
The most beneficial training for triathlons.

9. Run training for
triathletes
• Avoid injury by
▫ Moderate Volume
 Increasing volumes slowly.
 One long (1hour plus) run a week, max.
 More shorter (30-40min) runs instead.
▫ Technique: Landing on your mid-foot
or toes
▫ Warm-up & Stretching???
▫ Intensity: Run with friends at a pace
which allows talking for 90% of your
running.
• Brick session (bike followed by a run)
▫ These are the icing on the cake to get
that extra 5%.

10. Landing on your toes

11. Any Questions?
• You can contact me at
▫ IrishTriathlon.com
▫ facebook.com/irish.triathlon
▫ twitter.com/IrishTriathlon
▫ brian@irishtriathlon.com
• A bit about myself: For clarity and so you can see if
there’s any bias in my recommendation.
▫ Coach with Belpark Triathlon Club
▫ I currently organize the Dublin Duathlon Series, Dublin
Triathlon Series (Kilock, Skerries & Blessington), WAR:
Wicklow Adventure Race & Kilkenny City Triathlon.
▫ I run IrishTriathlon.com and setup TriAthy.