How to complete a middle-distance as your first-ever triathlon

Everyone remembers their first time: their first driving test, first kiss, or first day at work; the significance of the first is created because of all the unknowns.

Looking back at those first-time nerves, the genuine concern was the unknown of the challenge. So, with training for a middle distance as your first-ever triathlon the more you can familiarise yourself with said distance, the better.

[Already done a sprint and/or an Olympic distance? Then check out our advice on how to train for your first middle-distance/70.3 triathlon.]

What distance is a middle-distance triathlon?

The three middle-distance disciplines – a 1.9km swim, 90km bike and 21.1km run – are significant on their own but are all still manageable; putting them all together is where the challenge lies.

Because you’re racing for four to nine hours, pacing and nutrition can have a big impact on the overall outcome, which is why some prior endurance experience is helpful.

The training durations can be significant for those trying to avoid the cut-offs – eight hours is a long time to exercise, so you must prepare yourself for that. This means you may train more on weekends and evenings, which could impact family life more.

How long should I train for before my first race?

Ideally, you should follow a middle-distance training plan which lasts five to six months to help you build your endurance steadily over time.

For athletes looking to finish, your longer rides and long steady swims will be most important to you. We wouldn’t usually suggest many long runs 
as that increases the chance of injury, but try introducing a 5-10min run after your long 
bike rides to get used to running on tired legs.

Increasing endurance and committing more time to train requires mental grit – an essential skill trained and developed in endurance athletes. This should be remembered when the training feels tough; you’re preparing for this moment in the event!

Middle-distance beginner session

Swim

After a 15mins warm-up, do a 200m, 400m, 600m, 400m, and 200m pyramid. You can always halve these distances if you’re a less capable swimmer and build up. All with 60secs recovery.

Bike

Build your long ride to about 30% longer than you expect to do your race bike leg in. This helps to build endurance for your run, too.

Run

The brick off the bike. Build your brick off the long bike to build confidence.

You only need to run for up to 30mins, but it will teach you loads about your nutrition and pacing strategies on the bike, which will be carried into the run.

Top image credit: Zone3/James Mitchell