TRAINING

Training for the SHE Triathlon: 

First up, you’ve got this! This training guide is designed specifically for complete novices preparing for their SHE Triathlon. 

It’s not a rigid plan but a flexible, approachable framework to get you ready for race day. By focusing on a few key areas, you’ll be amazed at how achievable every step is and how much fun you’ll have along the way. 

Whether you’re new to swimming, biking, or running, this guide will help you build confidence and fitness while forming lasting habits. Let’s dive in!

1. Find Your Training Buddies

One of the best-kept secrets of world-class athletes? They rarely train alone. Having a training buddy can make all the difference, so our top tip is to share this journey with a friend. Talk to a girlfriend, sister, or anyone you rely on to just turn up, and invite them to join you in preparing for the SHE Triathlon. Training with others builds accountability, makes sessions more enjoyable, and creates memories you’ll cherish.

If you can’t convince a friend to join, don’t worry—lean on family or colleagues. Your training buddy could be a daughter, son, partner, or even a coworker who’s up for a swim or a walk,  even for a session or two a week.

The more companions you have, the better! For example, one friend might join you for a swim session, while another meets you for an evening walk with your flatmate or daughter. 

It’s not about who they are—it’s about the commitment you make to each other to show up and keep going.

2. Training Sessions: Keep It Simple

To prepare for the SHE Triathlon, aim for 6–8 training sessions per week, each lasting around 30 minutes. These sessions are split across the three triathlon disciplines: swimming, biking, and running (or walking). Here’s the breakdown:

- 2 swim sessions

- 2 bike sessions

- 2–4 run or walk sessions

None of these sessions need to be longer than 30 minutes, making them easy to fit into a busy schedule. The goal is consistency, not intensity, so you can build fitness gradually without feeling overwhelmed.

3. Swim Sessions

Swimming can feel intimidating, but it’s all about getting comfortable in the water. Each swim session is 30 minutes in the pool, followed by a relaxing 30 minutes in the spa or sauna to reward yourself and recover. Here’s how to approach it:

- Goal: Swim as many lengths as you can in 30 minutes, using any stroke that feels comfortable (freestyle, breaststroke, or even doggy paddle—it all counts!).

- Example: In a 25-meter pool, try swimming two lengths (50 meters), then rest for 1–2 minutes. Repeat this pattern for the full 30 minutes. As you get stronger, you’ll complete more lengths without needing as much rest.

- Mindset: Focus on building confidence in the water rather than speed. Every length you swim is a step toward race day.

If you’re new to swimming, consider taking a beginner’s lesson at your local pool to learn basic techniques and breathing. Many pools also offer women-only swim sessions, which can feel more comfortable for beginners.

4. Bike Training

Best Places to Train on Your Bike

Training for a triathlon is a fantastic way to build endurance, and the good news is you can do a lot of your training indoors if you’re not ready to hit the roads. Here’s how to structure your training sessions to build confidence and fitness.

Your Weekly Training Sessions

Aim for two 30-minute bike sessions each week, with at least one being outdoors when you feel ready.

Indoor Biking

Indoor sessions are a great way to start. You can either use a stationary bike at a gym or invest in a wind trainer for your own bike.

  • Steady Pace: Ride at a comfortable, steady pace for 30 minutes. You should break a light sweat but still be able to hold a conversation. This ensures you're building fitness without overdoing it.
  • Spin Classes: If possible, join a spin class. These group sessions are fun, motivating, and led by instructors who guide you through varied paces and intensities. The music and camaraderie can also make the time fly by.

Weekend Outdoor Ride

When you feel ready, plan a 30-minute outdoor ride as your premier weekly workout.

  • Plan Ahead: Check the weather forecast and pick the best day for your ride, either Saturday or Sunday.
  • Safety First: Choose quiet roads and ride early in the day, ideally on Sunday mornings when traffic is lighter.
  • Keep it Simple: Start with a simple out-and-back ride—15 minutes out, 15 minutes back. Over time, you can work your way up to riding 10–15 km in a single session.
  • Post-Ride Treat: If possible, start and end your ride near a café for a post-ride coffee or treat—it's a great motivator!

Bike Fit

Proper bike setup is critical for comfort and efficiency. Pay close attention to your saddle height. When the pedal is at the bottom of the stroke (6 o’clock position), your leg should be slightly bent, with a 25–35 degree angle at the knee.

For a free safety check and saddle height adjustment, visit a local bike shop.

General Safety Tips

No matter where you live, the best way to get a safe and effective bike workout is to plan ahead. When you're just starting, consider these tips.

  • Start early. On the weekend, aim to be on your bike by 7 a.m. to avoid heavy traffic.
  • Find a quiet road. Look for a route with minimal traffic lights, intersections, or other stoppages. An ideal road for a beginner is about 5 kilometers in one direction, has a wide shoulder, and is lightly traveled.
  • Stay left and ride single file. If you're with a friend, ride in a single file line and stay as far to the left of the road as possible.
  • Turn around safely. If you're doing an out-and-back route and aren't comfortable making a U-turn, just pull over, dismount, walk your bike across the road, and begin your return ride.
  • Ask a local. Don't be afraid to visit a local bike shop to ask for their recommendations on safe places to train.

Popular Training Routes

Here are some popular, safe routes in New Zealand's major cities.

Auckland

  • Auckland Waterfront: You can start at either St Heliers or near Solent Street, which is close to the container terminal. Be mindful of your speed. If you're going under 15 kph, you can use the cycle lane. If you're riding over 20 kph, it's safer to ride on the road.
  • SHE Triathlon Course: This course at Point England is known for being a very safe place to ride.

Wellington

  • Wellington Waterfront: This is a great training ride, as is the SHE triathlon course.

Christchurch

  • Marine Parade: You'll find this route at New Brighton Beach.
  • Rural Roads: Explore any rural areas nearby with quiet, lightly traveled roads.

5. Gear Tip

Invest in a pair of padded bike shorts with a chamois (pronounced “shammy”). These shorts provide cushioning and reduce chafing, making both indoor and outdoor rides more comfortable. They’re a game-changer and worth treating yourself to—think of them as the ultimate Christmas present to yourself!

6. Run or Walk Training

Run or Walk Training: Running or walking is the easiest discipline to fit into your week because it requires minimal equipment—just lace up your shoes and head out the door. Here’s the plan:

- Goal: Complete at least two 30-minute walks or runs per week. If you’re feeling energetic, add an extra session or two.

- Pace: Walk or run at a comfortable pace where you can still chat with a friend. If you’re new to running, start with brisk walking and gradually mix in short bursts of jogging (e.g., 1 minute jogging, 2 minutes walking).

- Where: Choose a safe, flat route like a local park, trail, or neighborhood footpath. If you prefer a treadmill, that works too!

- Mindset: This is about building stamina and enjoying the process. Don’t worry about speed—every step gets you closer to the finish line.

7. Dietary Needs

You don’t need fancy supplements or expensive energy gels to train for the SHE Triathlon. Keep it simple and budget-friendly with these two essentials:

- Water: Stay hydrated by sipping water before, during, and after your workouts. Carry a reusable water bottle to make it easy.

- Bananas: These are nature’s perfect training fuel, packed with potassium and natural sugars to keep your energy steady.

The Secret to Success

By following this plan, you’re not just preparing for a triathlon—you’re investing in yourself. The SHE Triathlon is a celebration of your strength, determination, and growth. Each training session is a step toward a healthier, happier you, with benefits that extend far beyond race day. You’ll build physical endurance, mental resilience, and a sense of community with your training buddies and fellow participants.
Interactive 12-Week Triathlon Plan

Your 12-Week Novice Triathlon Plan

An interactive guide to get you ready for race day. Select a week below to view your training sessions and tips.

Training Volume Progression

This chart shows your total estimated training time each week. Notice how the plan builds gradually and then tapers before race day to ensure you're rested and ready.

Select Your Training Week

Week 1

Phase 1: Building Consistency