Tips for First-Time Triathletes

Getting Started

Are you preparing for your first triathlon? Here’s what you need to know to hit the ground running:

A triathlon includes three events—swimming, biking, and running—completed in that order.

For the Gold Nugget Triathlon (GNT):

  • Swim: Takes place in the Bartlett Pool.
  • Transition 1: Located in the Bartlett Parking Lot.
  • Bike: Follows the highway and heads toward Arctic Valley.
  • Transition 2: Along Arctic Valley Road.
  • Run: On the tank trail, finishing at Pena Park.

💡 Tip: The race clock begins when you start swimming and ends when you cross the finish line. Transitions count toward your total race time, so decide whether to prioritize speed or take your time—it’s your race!

Join Racer Clinics

Attend GNT swim clinics and informational sessions for new racers to sharpen your skills and boost confidence.

Ask Questions on Facebook

The Spirit of the GNT Facebook group is an excellent resource for asking questions, connecting with training partners, and staying updated on race information.

Know the Rules

Familiarize yourself with the GNT race rules and official USA Triathlon (USAT) regulations to ensure a smooth race day experience.

How to Start Training

Winter Training

  • Focus on indoor workouts like biking, running, and swimming.
  • Incorporate brick workouts—sessions that combine two activities, such as biking followed by running.
  • Gradually build longer workout sessions to match the expected duration of your race.

Build Endurance

  • Regular exercise improves your cardiovascular system and overall stamina.
  • Alternate running and biking days to reduce injury risks, especially from repetitive running.

Swim Practice

  • For many beginners, swimming is the most daunting event.
  • Aim to comfortably swim at least 400 yards (8 laps) to build confidence.
  • If freestyle is challenging, practice sidestroke or backstroke—both are common at GNT.
  • Know your approximate 400-yard swim time.
  • Attend GNT-hosted swim clinics for additional support.

Train with a Buddy

  • Training with a friend or family member can make the process more enjoyable and help keep you motivated.

Race Day Prep

Familiarize Yourself with the Course

  • Learn key landmarks like hills and halfway points to mentally prepare for the race.
  • Rest assured, the course will be clearly marked and staffed with volunteers to guide you.

Test Your Nutrition

  • Practice eating or drinking the same snacks and sports drinks you plan to use on race day to avoid any surprises.
  • Avoid trying new foods or drinks on race day, as everyone’s body reacts differently.

Check Your Gear

  • Bike: Get a professional tune-up to ensure brakes, shifters, and tires are in excellent condition.
  • Swim Gear: Test your swim cap and goggles, and pack extras in case of emergencies.

Pack Essentials

  • Bring comfortable post-race clothes, toiletries for showering, snacks, and comfortable shoes.
  • Locker rooms will be available at Bartlett High School for your convenience.

Celebrate Your Effort

Crossing the finish line is an incredible achievement! Be sure to celebrate your hard work and dedication—you’ve earned it.

Good luck, and enjoy your first triathlon experience!