{"id":1474,"date":"2023-08-08T00:00:00","date_gmt":"2023-08-08T00:00:00","guid":{"rendered":"https:\/\/osmaps.com\/discover\/guides\/how-to-get-into-triathlon\/"},"modified":"2025-10-22T10:39:59","modified_gmt":"2025-10-22T10:39:59","slug":"how-to-get-into-triathlon","status":"publish","type":"post","link":"https:\/\/osmaps.com\/discover\/guides\/how-to-get-into-triathlon\/","title":{"rendered":"How to get into triathlon"},"content":{"rendered":"\n\t\t<header id=\"block_269c9d5e1b1c2393a42dc2486c1819f6\" class=\"SingleHero skip-lazy default\">\n\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<ul class=\"SingleHero__categories\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/tag\/os-champion\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tPosts from OS Champions\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/running\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tRunning\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/cycling\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tCycling\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/beginners-guides\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tBeginner&#8217;s guides\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/swimming\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tSwimming\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/tag\/samantha-taylor\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tSamantha Taylor\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<h1 class=\"SingleHero__title\" >\n\t\t\t\t\t\tHow to get into triathlon\t\t\t\t\t<\/h1>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"row justify-content-center align-items-center SingleHero__author\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto avatar\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"40\" height=\"40\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/10\/image-150x150.jpeg\" class=\"avatar wp-post-image\" alt=\"\" \/>\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto name\">\n\t\t\t\t\t\t\t\tBy Sam Taylor-Frost\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<p class=\"SingleHero__meta\">\n\t\t\t\t\t<span>\n\t\t\t\t\t\tPublished on \t\t\t\t\t\t<time datetime=\"2023-08-08T00:00:00+00:00\" itemprop=\"datePublished\">August 8, 2023<\/time>\n\t\t\t\t\t<\/span>\n\n\t\t\t\t\t<span class=\"dot\"><\/span>\n\n\t\t\t\t\t8 min read\t\t\t\t<\/p>\n\n\t\t\t\t<div class=\"SingleHero__thumbnail\">\n\t\t\t\t\t\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/04\/sam-taylor-euros-duatlon-medal-1-sam-taylor-frost-14-1.jpg\" class=\"attachment-hd size-hd wp-post-image\" alt=\"\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/04\/sam-taylor-euros-duatlon-medal-1-sam-taylor-frost-14-1.jpg 600w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/04\/sam-taylor-euros-duatlon-medal-1-sam-taylor-frost-14-1-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\t\t\t\t<\/div>\n\n\t\t\t<\/div>\n\t\t<\/header>\n\n\t\n\n\n\t\t<article id=\"block_b896b45292cd8b2af508af65fefc733b\" class=\"Universal Universal--post c-small default pt-default pb-default mt-none mb-none    \" >\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t<div class=\"InnerBlocks\">\n\t\t\t\t\t<span class=\"lead\"><\/span>\n\n\t\t\t\t\t\n\t\t\t\t\t\n\n<p>OS Champion Sam Taylor-Frost is part of the GB Triathlon Team. She completed her first triathlon without being super fit or spending a lot of money on kit and you can do the same. Find out how to get into triathlon and give this multi-sport event a go. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>The idea of doing a triathlon can be daunting, it seems like you need a lot of gear and have to be super fit but you don&#8217;t!&nbsp;Well, there is <u>some<\/u> gear you need (more to come on that later) but you don\u2019t have to be super fit and like me, you will hopefully find it a lot of fun!<\/p>\n\n\n\n<p> My top recommendation if you have never done a triathlon is to find a local <a href=\"https:\/\/www.gotri.org\/\" target=\"_blank\" rel=\"noopener\">Go Tri<\/a> event. These are shorter distances, often with a pool swim and are designed for beginners to have a go and see if they like it.<\/p>\n\n\n\n<div class=\"images-with-captions\">\n    <div class=\"image-with-caption\">\n        \n        <img decoding=\"async\" src=\"https:\/\/osmaps.com\/discover\/site\/uploads\/images\/2023%20Blog\/how-to-get-into-triathlon-swim.jpg\" loading=\"lazy\" alt=\"Sam Taylor swimming during a Triathlon&nbsp;\">\n        \n        <p>Sam swimming during a Triathlon <\/p>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">What do I need to do a triathlon?<\/h2>\n\n\n\n<p>There is some essential kit you&#8217;ll need to get in to triathlon but when you&#8217;re first starting out you may be able to borrow from a friend or buy second hand. There are plenty of triathlon groups online where people swap, sell and borrow kit.&nbsp;<\/p>\n\n\n\n<p><strong>For the swim<\/strong>, if it\u2019s in a pool all you need is: <br>\u2022 Swimming costume<br>\u2022 Goggles<br>\u2022 If it\u2019s open water, depending how cold the water is you might want a wetsuit. There are expensive wetsuits designed for swimming in with lots of easy shoulder movement, however the main aim is to keep you warm and if you have an old wetsuit from messing about at the beach on a boogie board, it will do the job!<br><\/p>\n\n\n\n<div class=\"images-with-captions\">\n    <div class=\"image-with-caption\">\n        \n        <img decoding=\"async\" src=\"https:\/\/osmaps.com\/discover\/site\/uploads\/images\/2023%20Blog\/how-to-get-into-triathlon-tri-bike.jpg\" loading=\"lazy\" alt=\"Sam on a road bike leg triathlon&nbsp;\">\n        \n        <p>Sam on a road bike leg<\/p>\n    <\/div>\n<\/div>\n\n\n\n<p><strong>For the cycle leg:<\/strong><br>\u2022 A bike is of course needed. Again you can get expensive triathlon bikes, but starting out as long as it\u2019s wheels move and it has a saddle it will do. My first bike was a cheap one from Halfords that had been sitting in my shed for several years. Bit of oil on the chain and some air in the tyres and it was good to go.<br>\u2022 Bike helmet is compulsory for good reason.<br>\u2022 Clothes to cycle in. You can get what is called a tri-suit, which is an all in one lyra suit you can swim, cycle and run in, but again it\u2019s not necessary. You are not allowed to be nude in transition, however if you bring a towel or changing robe, I\u2019ve seen many people do a full change from a swimming costume into their shorts and t-shirt for the bike ride.<br>\u2022 Shoes to cycle in. Again, you can get cycle shoes that attach to the bike pedals, however a pair of trainers (that you can also run in) and your flat cycle pedals will also do the job.<br>\u2022 Sunglasses\/clear glasses. If it\u2019s sunny you want to be able to see where you are going, but even if it\u2019s not sunny, little bits of dirt can fly up from the road, so it\u2019s best to have your eyes covered, as trying to see where you are pedalling with something in your eye is not the best experience.<strong><br><br>For the run leg:<\/strong><br>\u2022 Pair of trainers which you might already have on your feet.<\/p>\n\n\n\n<div class=\"images-with-captions\">\n    <div class=\"image-with-caption\">\n        \n        <img decoding=\"async\" src=\"https:\/\/osmaps.com\/discover\/site\/uploads\/images\/2023%20Blog\/how-to-get-into-triathlon-crossrun.jpg\" loading=\"lazy\" alt=\"Sam running in the Cross Tri&nbsp;\">\n        \n        <p>Sam running in the Cross Tri <\/p>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How fit do I need to be to do a triathlon<\/h2>\n\n\n\n<p>I think the idea of needing to be super fit to do a triathlon, comes from it involving three sports. However, just think of each one as it comes and if you know you can swim, cycle and run the necessary distance of the event in separate sessions, you will be fine on the day putting it all together. Just pace yourself through each one. Think of the swim as the warmup for the bike and your arm workout, the bike gets your legs woken up ready for the run and then the run is the last effort to the line.&nbsp;<br><\/p>\n\n\n\n<div class=\"images-with-captions\">\n    <div class=\"image-with-caption\">\n        \n        <img decoding=\"async\" src=\"https:\/\/osmaps.com\/discover\/site\/uploads\/images\/2023%20Blog\/how-to-get-into-triathlon-mountain-run.jpg\" loading=\"lazy\" alt=\"Sam Taylor in the Triathlon Wales run\">\n        \n        <p>Sam in the Triathlon Wales run<\/p>\n    <\/div>\n<\/div>\n\n\n\n<p>While some people are very competitive and push themselves to complete a triathlon as fast as they can, there are many who enjoy the variety and exercise and take it at a comfortable pace throughout. So don\u2019t feel pressure to have to go as fast as you can right from the starters gun, or at any point. Particularly for your first one, just enjoy it, take your time and hopefully you will cross the finish line with a big smile on your face.<\/p>\n\n\n\n<div class=\"images-with-captions\">\n    <div class=\"image-with-caption\">\n        \n        <img decoding=\"async\" src=\"https:\/\/osmaps.com\/discover\/site\/uploads\/images\/2023%20Blog\/how-to-get-into-triathlon-first-event.jpg\" loading=\"lazy\" alt=\"Get into Triathlon bike&nbsp;\">\n        \n        <p>Sam completing her first triathlon <\/p>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Why I decided to get into triathlon and the challenges I\u2019ve faced<\/h2>\n\n\n\n<p>I decided to get into triathlon because I missed being outside! After many years competing in martial arts and only seeing the inside of sports centres, I realised I was now only truly enjoying my cardio run sessions. Because I like a challenge, I didn\u2019t just get into running, I decided to add swimming and cycling to the mix too. First challenge was relearning as an adult how to swim. My childhood lessons meant I knew how not to drown, but that\u2019s quite a different skill to swimming in open water surrounded by other wetsuit clad bodies all aiming for the same buoys on the course as you. This is one area the martial arts training did prepare me well for! My love of being outside in the countryside is what made me want to step into the world of cross triathlon.&nbsp;<\/p>\n\n\n\n<p>The main challenge I faced was swapping my road bike for a mountain bike and the steep technical ability learning curve this involved. I love it, but it has involved plenty of bumps and bruises as I learned how to ride a mountain bike over obstacles such as tree roots, rocks and logs, up and down steep climbs and descents and now even off drop off where both my wheels have to come off the ground! It causes numerous spikes in my heart rate and not due to the effort I\u2019m putting in, but also gives me that childhood excitement and a huge sense of achievement when I see how much I\u2019m improving. So, like I said at the very start, it can seem daunting and there will be challenges, but there is also a whole word of triathlon fun to be enjoyed!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">From beginner to podium position <\/h2>\n\n\n\n<p>The smile on my face was so big after my first triathlon, that I quickly signed up for my second. Three months later I had qualified to represent the GBR Age Group team and six months after that first triathlon I was competing at the Sprint Distance Triathlon World Championships in Rotterdam in 2017 which is a 750m swim, 20km cycle and 5km run and ending up 29th in the 25-29 age group.&nbsp;<\/p>\n\n\n\n<p>Since then, I\u2019ve moved up the distances and with my natural diesel engine, I love middle distance triathlons which involves a 1900m swim, 90km cycle and 21km run. I\u2019ve also dipped into the world of cross tri, where it\u2019s a normal open water swim, but the road bikes changes for a mountain bike and the road running trainers change to a cross country trainers. I love being off-road and highly recommend cross triathlons if a trail is more up your street. OS Maps has been an essential app to help me plan my mountain bike ride on cycle-friendly trails.<br><\/p>\n\n\n\n<div class=\"images-with-captions\">\n    <div class=\"image-with-caption\">\n        \n        <img decoding=\"async\" src=\"https:\/\/osmaps.com\/discover\/site\/uploads\/images\/2023%20Blog\/how-to-get-into-triathlon-podium.jpg\" loading=\"lazy\" alt=\"\">\n        \n        <p>Sam at the Triathlon World Championships in Ibiza <\/p>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Competing as part of Team GB<\/h2>\n\n\n\n<p>On the 5th May, I did my second ever cross triathlon which happened to be the World Championships in Ibiza representing the GBR age group team. I had a challenging race but managed a great result of a bronze medal, ranking myself 3rd in the world!<\/p>\n\n\n\n<p>It started well with the 1,000m sea swim and I exited the water in 2nd position in my age-group. Then onto the 20km mountain bike course, which was much more technical than any of the athletes expected and a big challenge for me. I managed to stay upright (many didn\u2019t) however the rocky conditions caused my rear wheel and gears to have issues on the first lap of the course, thankfully I was able to fix it and complete the bike course. The mechanical delays had caused me to drop back to 3rd position at the end of the bike leg. I hit the 6km trail run hard and had the fastest overall run of my age group category, but unfortunately couldn\u2019t make it back up any places. I crossed the line in bronze, only 2mins 12secs behind 2nd and 4mins 49secs behind 1st. After only getting into mountain biking a year ago, my first goal was to make it around the course in one piece, so to make it onto the podium is the icing on the cake and I\u2019m really excited to see what I can achieve in future cross triathlon races.<\/p>\n\n\n\n<p> So why not give a triathlon a go, you might surprise yourself with how much you enjoy it and what you can then achieve, I certainly have!<\/p>\n\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t<div class=\"MetaShare\">\n\n\t\t\t<button id=\"likeButton\" data-nonce=\"26fcc9d63c\" data-postid=\"1474\" class=\"Button Button--default Button--icon likeButton\"><span class=\"likeButtonText\">Like this guide<\/span><svg width=\"21\" height=\"20\" viewBox=\"0 0 21 20\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M10.4947 3.09742C8.5448 1.39335 5.66108 1.04464 3.42166 2.95804C0.999337 5.02773 0.647396 8.5134 2.56291 10.9783C3.29002 11.9139 4.70917 13.3196 6.07302 14.6069C7.45283 15.9092 8.82946 17.1399 9.50834 17.7411C9.51258 17.7449 9.51691 17.7487 9.5213 17.7526C9.58512 17.8092 9.66457 17.8796 9.74074 17.937C9.83194 18.0057 9.96286 18.0909 10.1377 18.1431C10.3701 18.2124 10.62 18.2124 10.8524 18.1431C11.0272 18.0909 11.1581 18.0057 11.2493 17.937C11.3255 17.8796 11.405 17.8092 11.4688 17.7526C11.4732 17.7487 11.4775 17.7449 11.4817 17.7411C12.1606 17.1399 13.5373 15.9092 14.9171 14.6069C16.2809 13.3196 17.7001 11.9139 18.4272 10.9783C20.3353 8.52288 20.0377 5.01032 17.5597 2.95074C15.2954 1.06872 12.4424 1.3927 10.4947 3.09742Z\" fill=\"#186571\"\/>\n<\/svg>\n<\/button>\n\t\t\t<div class=\"row justify-content-center MetaShareSocial\" aria-label=\"Share\">\n\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t<a href=\"#\" role=\"button\" aria-label=\"X\" class=\"Button Button--default MetaShareSocial__button MetaShareSocial__button--x\" id=\"share-twitter\">\n\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\"><g transform=\"translate(-173 238)\"><path d=\"M18.9.75h3.68l-8.04,9.213L24,22.5H16.594l-5.8-7.6L4.156,22.5H.474l8.6-9.854L0,.75H7.594L12.837,7.7ZM17.61,20.291h2.039L6.486,2.843H4.3Z\" transform=\"translate(173 -237.625)\" fill=\"currentColor\"\/><\/g><\/svg>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t<a href=\"#\" role=\"button\" aria-label=\"facebook\"  class=\"Button Button--default MetaShareSocial__button MetaShareSocial__button--f\" id=\"share-facebook\">\n\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\"><g transform=\"translate(-89 238)\"><path d=\"M14.186,24V13.2h3.279L18,8.4H14.186V6.062c0-1.236.032-2.462,1.759-2.462h1.749V.168A19.34,19.34,0,0,0,14.671,0C11.5,0,9.508,1.989,9.508,5.64V8.4H6v4.8H9.508V24Z\" transform=\"translate(89 -238)\" fill=\"currentColor\" fill-rule=\"evenodd\"\/><\/g><\/svg>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"likeCount\" class=\"likeCount\">Liked by <span id=\"likeCountValue\">1<\/span> users<\/div>\n\n\t\t\t\n\t\t\t\t<hr class=\"MetaShare__hr\" \/>\n\n\t\t\t\t<div class=\"MetaShareAuthor\">\n\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"160\" height=\"107\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/10\/image.jpeg\" class=\"MetaShareAuthor__avatar wp-post-image\" alt=\"\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/10\/image.jpeg 502w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/10\/image-300x200.jpeg 300w\" sizes=\"auto, (max-width: 160px) 100vw, 160px\" \/>\n\t\t\t\t\t\t\t\t\t\t\t<p class=\"MetaShareAuthor__name\">\n\t\t\t\t\t\t\tBy Sam Taylor-Frost\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"MetaShareAuthor__desc\">\n\t\t\t\t\t\t\t<p>Meet <a href=\"https:\/\/osmaps.com\/discover\/os-champions\/sam-taylor-frost\/\">Sam Taylor-Frost<\/a> \u2013 GBR Triathlete, animal lover and earl grey drinker.<br \/>\nI love being outside and my daily fresh air fix is a necessity! The outdoor gives me the feeling of freedom, to explore the trails at whatever pace I fancy is liberating. The outdoors really is my happy place. I also really enjoy being active which had led me into the fun of triathlons, as it gives me so many options to get outside.<\/p>\n<p>Follow Sam on Instagram <a href=\"https:\/\/www.instagram.com\/plantbasedsamt\/\">@plantbasedsamt<\/a><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\t\t<\/div>\n\t\t<\/article>\n\t\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>OS Champion Sam Taylor-Frost is part of the GB Triathlon Team. She completed her first triathlon without being super fit or spending a lot of money on kit and you can do the same. Find out how to get into triathlon and give this multi-sport event a go.<\/p>\n","protected":false},"author":1,"featured_media":6972,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[209,310],"activities":[44,9,13,43],"locations":[17],"class_list":["post-1474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-os-champion","tag-samantha-taylor","activities-beginners-guides","activities-cycling","activities-running","activities-swimming","locations-all-of-great-britain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to get into triathlon | OS GetOutside<\/title>\n<meta name=\"description\" content=\"British triathlete Sam Taylor-Frost explains how to get in to Triathlon and that you don&#039;t need to be 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