Triathlon For Beginners from Udemy

This course will teach you everything you need to know to complete your first triathlon with confidence. Taught by IRONMAN triathlete and British Triathlon-certified coach Chris Worfolk.

We’ll start right from the basics and build up to advanced techniques. We’ll cover swim, bike and run, of course, but also all of the bits that connect triathlon together and the strategies and secrets that will allow you to complete the entire event. Including:

How transition works
Building a training schedule with brick sessions
Strength, stretching and recovery
What nutrition and kit you need
How to use sport psychology to your advantage
Everything you need to know for race day

We’ll get into the details of each part so that you can arrive at your first event feeling confident that you know what you are doing and can focus on enjoying the day. For example:

How to set up your transition area
How to get your wetsuit off in a hurry
How to keep your goggles fog-free
What time should I arrive?
What about bathroom breaks?
What should I do with my keys?

We’ll have video lessons, slides, downloadable resources and step-by-step practical exercises for you to follow along with. And, if you get stuck, I’m on hand to answer any questions you may have.

Whether you have signed up for a race, done a mini-triathlon, or just thinking about giving it a go at some point, there is no better time than now to start learning. Click buy now to get started. I can’t wait to see you inside the course.

What's inside

Syllabus

Introduction

Welcome

Why do triathlon?

How does triathlon work?

Formats & distances

How to get help

Facebook group

Meet your instructor

Swim

What swim kit do I need?

Swimming stroke

Open water swimming

Anatomy of a triathlon wetsuit

Keeping your goggles fog free

Repairing a wetsuit

Bike

What bike do I need?

What bike kit do I need?

Changing a tyre

Run

What trainers do I need?

What run kit do I need?

Running technique

Running gait analysis

Should I run even splits?

Transition

Transition explained

How to set up your bike

How to lay out your kit

Getting out of your wetsuit

Transition practice

Training

Training schedules

Brick sessions

Science of energy

Strength, stretching and recovery

Why do strength workouts?

Key strength exercises

Using the NHS Fitness Studio

Stretching

Sports massage

Foam rolling

Nutrition

Why is nutrition important?

Pre-race nutrition

In race nutrition

Post race nutrition

Testing your nutrition

How to mix a drink

How to make a protein shake

Using a gel flask

Kit

Should I wear socks?

Triathlon kit

Bags

Watches

Psychology

Introduction to psychology

Motivation

Resilience

Mental imagery

Race day

Picking an event

Preparing your kit

Preparing your nutrition

What time should I arrive?

Enjoying the event

What about bathroom breaks?

What do I do with my keys?

Conclusion

Bonus lecture

Appendices

Training plans

Music credits

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Triathlon For Beginners with these activities:

Practice Open Water Swimming Skills

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Improve open water swimming skills to build confidence and efficiency in the swim portion of the triathlon.

Browse courses on Open Water Swimming

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Find a safe open water location.
Practice sighting and navigation.
Work on swimming in a straight line.
Practice swimming around buoys.

Practice Changing a Bike Tire

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Master the skill of changing a bike tire to handle unexpected flats during training or the race.

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Gather necessary tools and spare tube.
Remove the wheel from the bike.
Remove the tire and replace the tube.
Reinstall the tire and wheel.

Read 'Triathlon Training Bible'

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Study a comprehensive triathlon training guide to deepen understanding of training principles and techniques.

View Joe Friel's High-Performance Cyclist on Amazon

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Obtain a copy of the book.
Read through the chapters on training principles.
Review the sections on swim, bike, and run training.
Apply the concepts to your own training plan.

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Create a Personalized Triathlon Training Plan

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Develop a structured training plan tailored to individual fitness levels and goals to optimize preparation for the triathlon.

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Assess current fitness level and set realistic goals.
Research different training methodologies.
Design a weekly training schedule.
Incorporate swim, bike, and run workouts.
Include rest and recovery days.

Brick Workout Practice

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Practice brick workouts (bike immediately followed by run) to simulate race conditions and improve transition efficiency.

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Set up a transition area.
Complete a short bike ride.
Immediately transition to a short run.
Focus on quick transitions.

Read 'Swim, Bike, Run - Eat'

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Study a book on triathlon nutrition to optimize fueling strategies for training and racing.

View Putting Knowledge to Work on Amazon

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Obtain a copy of the book.
Read the chapters on pre-race nutrition.
Review the sections on in-race fueling.
Study the post-race recovery strategies.

Document Your Triathlon Journey

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Create a blog or video series documenting your training progress, challenges, and successes to reinforce learning and share experiences.

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Choose a platform for documentation.
Regularly update with training logs and insights.
Share experiences and lessons learned.
Engage with other triathletes online.

Career center

Learners who complete Triathlon For Beginners will develop knowledge and skills that may be useful to these careers:

Triathlon Coach

A triathlon coach plans and implements training programs for athletes of all levels, from beginners to experienced competitors. This course helps equip you with the knowledge to guide aspiring triathletes. The course covers essential aspects of triathlon, including swimming, biking, and running techniques, as well as strategies for race day. Aspiring coaches can utilize the course's material on building training schedules, brick sessions, strength training, stretching, and recovery to design comprehensive and effective training plans for their clients. The course's resources on nutrition and sport psychology provide additional tools for coaches to help athletes optimize their performance and mental preparation. The course is taught by an IRONMAN triathlete, providing additional credibility. It also covers practical considerations and tips, such as setting up the transition area, wetsuit removal, and race day logistics, all of which could be useful to a triathlon coach.

See salaries and explore the career path for Triathlon Coach

Personal Trainer

A personal trainer creates customized fitness plans and provides one-on-one guidance to help clients achieve their health and wellness goals. This course helps personal trainers expand their knowledge of endurance sports and create specialized training programs. The course covers various aspects of triathlon training, including swimming, cycling, and running techniques, as well as brick sessions and transition strategies. A personal trainer will gain insights from the sections on strength training, stretching, recovery, nutrition, and sport psychology. These sections provide the trainer with the necessary tools to design customized training programs that address the unique needs of each client. The course is taught by an IRONMAN triathlete. The course's practical tips on race day preparation, such as kit preparation and arrival timing, are additionally useful to a personal trainer working with athletes.

See salaries and explore the career path for Personal Trainer

Athletic Trainer

An athletic trainer prevents and treats injuries for athletes, working closely with sports teams and individuals involved in physical activity. This course helps athletic trainers gain a deeper understanding of the specific demands of triathlon training. The course covers essential aspects of triathlon, including swimming, biking, and running techniques, as well as transition strategies. Athletic trainers can utilize the course's material on strength training, stretching, and recovery to develop prevention programs and rehabilitation plans. The course's insights into nutrition and sport psychology may be useful in providing holistic support to athletes. The course is taught by an IRONMAN triathlete. The course's practical advice on race day preparation is additionally useful to an athletic trainer.

See salaries and explore the career path for Athletic Trainer

Physical Therapist

A physical therapist helps patients recover from injuries and manage chronic pain through exercise and rehabilitation programs. This course may be useful because it provides a broad understanding of the physical demands of triathlon training. The course content on strength training, stretching, and recovery methods can be valuable to physical therapists working with athletes. The course's material on running gait analysis can also be helpful in assessing and addressing biomechanical issues in runners. Physical therapists can use this course to better understand the needs of endurance athletes and tailor treatment plans accordingly.

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Fitness Instructor

A fitness instructor leads group exercise classes or provides individualized training programs to help clients achieve their fitness goals. This course may be useful because it covers key fitness components relevant to triathlon training, such as swimming, cycling, and running techniques. The course delves into strength training, stretching, and recovery methods that are transferable to general fitness instruction. Fitness instructors can draw upon the information provided to create well-rounded fitness plans for their clients. The course's material on nutrition and sport psychology further strengthens the instructor's ability to offer holistic guidance. A fitness instructor could use this course to expand their skillset.

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Running Coach

A running coach trains individuals of all ages and skill levels how to safely and efficiently improve their running skills. This course may be useful because it covers running as one of the three disciplines in a triathlon. A running coach can use the course's knowledge to provide specialized instruction to triathletes. While the course provides a beginner-friendly overview of running technique, further certifications may be required to become a fully qualified running coach. Running coaches might consider taking this course to better understand the requirements for running within triathlons.

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Swim Instructor

A swim instructor teaches individuals of all ages and skill levels how to swim safely and efficiently. This course may be useful because it covers swimming as one of the three disciplines in a triathlon. A swim instructor can use the course's knowledge to provide specialized instruction to triathletes. While the course provides a beginner-friendly overview of swimming stroke and open water swimming, further certifications may be required to become a fully qualified swim instructor. Swim instructors might consider taking this course to better understand the requirements for open water swimming.

See salaries and explore the career path for Swim Instructor

Cycling Instructor

A cycling instructor leads group cycling classes or provides personalized coaching to individuals seeking to improve their cycling skills. This course may be useful because it covers cycling as one of the three disciplines in a triathlon. A cycling instructor can use the course's knowledge to provide specialized instruction to triathletes. While the course provides a beginner-friendly overview of cycling skills, further certifications may be required to become a fully qualified cycling instructor. Cycling instructors might consider taking this course to better understand the requirements for cycling in triathlons.

See salaries and explore the career path for Cycling Instructor

Sports Nutritionist

A sports nutritionist provides specialized dietary advice and meal plans to athletes to optimize their performance and recovery. This course contains material that may be useful because it touches on the topic of nutrition, an important aspect of triathlon training. A sports nutritionist can use the course's nutrition section to gain a better understanding of the specific dietary needs of triathletes. While the course provides an overview of pre-race, in-race, and post-race nutrition, as well as guidance on mixing drinks and protein shakes, further education and certifications may be required to become a qualified sports nutritionist. A sports nutritionist might consider taking this course to broaden their knowledge base and cater to athletes.

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Wellness Coach

A wellness coach works with individuals to promote healthy lifestyle changes and overall well-being. This course may be useful because it covers multiple facets of triathlon training that have broad applications to general wellness. The course's insights into physical fitness, nutrition, and sport psychology can empower wellness coaches to guide clients in adopting healthier habits. The course's emphasis on goal setting, motivation, and resilience can be particularly valuable in helping clients overcome challenges and maintain a positive mindset. A wellness coach might consider taking this course to enhance their expertise.

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Recreational Therapist

A recreational therapist uses recreational activities to improve the physical, emotional, and social well-being of individuals with disabilities or illnesses. This course may be useful because it provides exposure to triathlon as a recreational activity. Recreational therapists can adapt the training principles and techniques outlined in the course to suit the needs of their clients. The course's material on swimming, cycling, and running can be modified to accommodate various physical limitations. The course also emphasizes the importance of enjoyment and participation, which aligns with the principles of recreational therapy. Recreational therapists could consider this course to explore new and inclusive recreational opportunities.

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Youth Sports Coach

A youth sports coach works with young athletes to teach them the fundamentals of a sport, develop their skills, and promote teamwork and sportsmanship. While this course primarily focuses on triathlon training for adults, the underlying principles of fitness, nutrition, and psychology could be adapted for use with younger athletes. The course's emphasis on building training schedules, setting goals, and fostering motivation can be valuable tools for a youth sports coach. However, it's important to note that the specific exercises and training protocols outlined in the course may not be appropriate for all age groups and should be modified accordingly. A youth sports coach might consider taking this course to gain a broader understanding of endurance training.

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Sports Journalist

A sports journalist reports on sports-related events, athletes, and teams for newspapers, magazines, websites, or broadcast media. This course may be useful because it provides first-hand knowledge of triathlon. The course covers various aspects of triathlon training, including swimming, cycling, and running techniques, as well as transition strategies. Understanding training schedules, nutrition, and psychology may be helpful. A sports journalist may use the information in this course to write informed and insightful articles about triathlon.

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Corporate Wellness Consultant

A Corporate Wellness Consultant works with businesses to design and implement programs that promote employee health and well-being. This course may be useful because it touches on the topic of fitness. Corporate wellness consultants can integrate elements of triathlon training into their programs, promoting a healthy lifestyle among employees. Concepts from the course, such as pre-race and post-race nutrition, as well as guidance on sport psychology, are transferable. Corporate wellness consultants might consider taking this course to broaden their knowledge base.

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Outdoor Recreation Guide

An outdoor recreation guide leads individuals or groups on outdoor activities such as hiking, camping, and water sports. This course may be useful because it offers insights into multi-sport endurance activities. The course covers swimming, cycling, and running skills. Outdoor recreation guides can utilize the course's tips on nutrition, gear, and safety to enhance their knowledge and skills. The course can help outdoor recreation guides organize introductory triathlon-style events for adventure seeking clients.

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Triathlon For Beginners

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