Beginner to First Tri in 90 Days: Exact Schedule, Gear, and Nutrition
October 13, 2025•12 min чтения•Руководство для начинающих
You can be ready for your first triathlon in about 90 days with the right structure and habits. This guide gives you an exact schedule framework, the gear you actually need, and simple nutrition rules you can follow from day one through race day.
Who This Is For
True beginners and busy athletes who can train ~5–7 hours per week. If you can jog 20–30 minutes, bike 30–45 minutes, and swim 200–400m (or are willing to learn), this plan gets you safely to the start line.
90‑Day Schedule Overview
- Month 1 (Weeks 1–4): Build aerobic base and technique. Easy Z2 work across swim/bike/run, fundamental skills, and consistent routine.
- Month 2 (Weeks 5–8): Add controlled intensity and brick sessions. Extend long rides/runs, introduce tempo/threshold efforts.
- Month 3 (Weeks 9–12): Sharpen with race‑specific workouts, practice transitions, and refine pacing.
- Race Week (Days −7 to 0): Reduce volume 40–60%, keep short, snappy efforts, rehearse logistics and nutrition.
Exact Week Template
- Mon – Rest or Mobility: 20–30 min mobility + light core
- Tue – Bike Intervals: 45–60 min with 3–6×3–5' at Z3–Z4, easy between
- Wed – Swim Technique: 1,000–1,600m drills (catch, rotation, sighting) + easy pull
- Thu – Run Tempo: 35–50 min with 2–3×6–10' at Z3, relaxed form
- Fri – Easy Day: 30–40 min easy swim or jog; optional strides
- Sat – Brick: Bike 60–90 min Z2 → Run 10–20 min easy off the bike
- Sun – Long Endurance: 60–90 min bike or 40–60 min run Z2 (alternate weekly)
Essential Gear Checklist
Swim
- Well‑fitting goggles (clear for indoors, tinted for outdoors)
- Comfortable swimsuit or tri suit; cap (pool or race)
- Optional: pull buoy, kickboard for drills; wetsuit if water is cold
Bike
- Any safe, tuned bike (road, hybrid, or tri); helmet required
- Bottle cages + bottles; basic flat kit (tube, levers, pump/CO2)
- Optional: clipless pedals and shoes once comfortable
Run
- Comfortable, injury‑preventive running shoes suited to you
- Moisture‑wicking socks; weather‑appropriate layers
- Optional: GPS watch for pacing and zones
Nice to Have
- HR monitor for consistent intensity control
- Tri suit for race day transitions
- Race belt, small towel, and elastic laces
Nutrition That Works
Daily Habits
- Prioritize protein (1.6–2.2 g/kg/day) and colorful plants at meals.
- Hydrate consistently; add electrolytes on hot days or double sessions.
- Carbs fuel training—center them around workouts to recover faster.
Training Fuel
- Pre: small carb‑focused snack 60–90 min before harder sessions.
- During: 30–60g carbs/hour for sessions >60–75 min; sip electrolytes.
- Post: protein 20–40g + carbs within 60 min; rehydrate.
Race Week
- Reduce training volume, maintain meals; avoid trying new foods.
- 48–24h out: bias toward easy‑to‑digest carbs, keep fiber moderate.
Race Day
- Breakfast 2–3h pre‑start: carb‑rich, familiar (e.g., oats + banana).
- On bike: 30–60g carbs/hour + electrolytes; run: gels as needed.
- Sip fluids steadily; pace conservatively early, finish strong.
Get Your Personalized 90‑Day Plan
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