Beginners' Guide

New to triathlon? Learn the basics with our Beginners' Guide.

Click here to download the USA Triathlon Beginners' Guide

The Beginners' Guide has been adapted and reprinted with permission from USA Triathlon Magazine. Topics include:

  • Eight Questions about Multisport
  • Multisport 101: Getting Started
  • Race-Day Checklist: What to Bring to Every Event
  • Swim Training: Breathing for Beginners by Marty Gaal
  • Cycling Training: Shift Gears, Literally! by Matthew Clancy
  • Run Training: Proper Pacing for Your Best Run by Mark Allen
  • Mental Training Wheels by Cheryl D. Hart

(click the checklist to download printable PDF)

Beginner Articles

These beginner friendly articles can get you started with your triathlon training. Access the USAT Multisport Zone for more articles on training, nutrition, races rules and more.


Training Tools

Find a local user created training route for your next workout via TrainingPeaks.com. Search by location, distance, surface, elevation and sport to find the best workout for your training plan.


About Tri it Forward

TRI it FORWARDThink back to the rush of finishing your first multisport event. Whether you’ve done one or 600 triathlons, duathlons, aquathlons, aquabike or off-road events, something along the way got you hooked on the sport. Now it’s time to help others feel the thrill of multisport by participating in Tri it Forward.

Tri it Forward is a USA Triathlon initiative to increase multisport participation. USA Triathlon annual members can encourage friends, family and co-workers to do their first triathlon by tagging them. It’s simple. You tag someone who has never done a triathlon, your friend accepts the challenge and receives a free digital starter kit, including a training plan from a USA Triathlon Certified Coach.

In addition, if the person you tag signs up for a USA Triathlon annual membership, he or she will receive all the benefits of being a USA Triathlon member plus a Tri it Forward sticker and tattoo.

#TriitForward and change a life. To tag someone, log in to your USA Triathlon membership account and click the Tri it Forward tab at the top.