Triathlon: discipline, resistance and motivation in one single competition

From training planning to the choice of equipment: 5 useful advice to get ready at your best before a triathlon competition, including the annual event at Forte Village, one of the most challenging and passionate in Italy.

One of the most challenging and complex multi-sport disciplines in the world, triathlon stands out for its extraordinary combination of three activities – swimming, cycling and running – that seamlessly follow one another in a single and compelling competition. This race tests athlete’s physical endurance and also their mental strength, the ability to skillfully manage energy reserves throughout all the competition, and a particularly powerful athletic versatility when constantly adapting to different paces and demands.

Despite this, from its beginnings in mid-1970s to the present, triathlon has continued to attract a growing amount of enthusiasts, who experience it both as a sporting competition and as an opportunity to constantly improve, overcome individual limits and embrace an active and healthy lifestyle. Practicing this sport is not only about participating in races, but translates into a deep journey of personal growth and transformation, where self-discovery, the search for a balance between effort and recovery, the patience in facing obstacles and the motivation to overcome them become key elements to achieve significant results.

Whether it’s the shorter and more accessible sprint triathlon (750 m swim, 20km bike and 5 km run), an excellent starting point for beginners, the famous Olympic triathlon (1.5 km swim, 40 km bike and 10 km run) that is the official distance for Olympic games since 2000, or the exhausting and legendary Ironman triathlon (which features 3.8 km swim, 180 km bike and a 42.2 km marathon run) capable of testing hard both physical and psychological limits, training for a triathlon competition requires precise strategy, patience and technical preparation that considers all the factors of the discipline, like open water swimming, the use of triathlon bikes, managing sports transition and the final run. Here are some advice for doing it at best.

5 advice to train for a triathlon competition: distance, technical equipment and planning

Training effectively for a triathlon race requires a multidisciplinary and informed approach, taking into account all the physical, mental and logistical complexity that a competition entails and that can test even the most experienced athletes.

Here are five essential advice for a comprehensive, functional and sustainable preparation.

1. Understanding triathlon distances and consciously apply for your proper competition

In the world of triathlon, understanding the different distances and modes involved in the different formats is not just a technical exercise, but a key step for a conscious and accessible training program. For those taking their first steps in this discipline, sprint triathlon is an ideal entry level: 750 m swim, 20 km bike ride and 5 km run make up a dynamic, intense, yet accessible challenge, perfect for learning to handle the transition between the sports and gaining confidence needed to keep making progress.

The Olympic triathlon is quite different, with its 1.5 km swim, 40 km bike ride and 10 km run, requiring mature athletic commitment, solid training foundation and good management skills. Finally, Ironman triathlon represents the best of the discipline: a colossal challenge comprising 3.8 km swim, 180 km bike ride and a 4.2 km final marathon run, where body and mind are put to their ultimate test.

Choosing the format should never be left to ambition or the wish to emulate others, but rather to a careful assessment of one’s level of preparation, achievable goals in mid and long terms, and above all the time available for proper training.

2. Taking care of triathlon equipment, bicycle and wetsuit is key for a great performance

Quality preparation for a triathlon competition requires careful selection of equipment, a true extension for the athlete’s body. The triathlon bike, in particular, represents a crucial investment: its aerodynamic characteristics and its efficient power transmission and comfort over long distances are essential. The choice should go for a model providing a good balance between performance and stability, considering the specificity of the trials.

Equally strategic is the use of a triathlon wetsuit, especially when the competition involves swimming in open water with variable temperatures and unpredictable conditions. The best triathlon wetsuits are designed to give optimal balance of flotation and free movement, reducing heat loss and supporting stroke efficiency. The wetsuit thus protects the athlete and can actually improve swimming performance, especially in the initial stages of the race, where controlling pace and limiting thermal stress is fundamental.

3. Planning training strategically: seeking a good balance of effort and recovery

In triathlon, excellence isn’t achieved only on the race but builds itself day after day within a carefully planned training system. This must reflect the specific characteristics of the three disciplines and the athlete’s own ability to manage effort, adaptation and recovery. The signature aspect of triathlon training lies in complexity: developing endurance, technique and speed – doing so in swimming, cycling and running – requires each training session to connect with the next, with attention to a measured and sustainable progression.

Central to this process is the integration of so-called brick sessions, combined workouts – like cycling and then running – designed to accustom body to physiological and neuromuscular transitions that characterize races, especially in the most critical passages. A triathlete who aims at successfully completing a sprint triathlon, or even training to face the impressive distances of Ironman triathlon, must plan their loads consistently with the characteristics of the specific competition, balancing intensity, timing and recovery time.

Therefore, rest is not a passive moment but rather an active and necessary phase of growth, in which the body assimilates the stimuli received and so strengthens itself. Planning active recovery days, alternating light activities with regeneration techniques, prevents overload and reduces the risk of injury, while promoting deeper and lasting muscular and cardio-pulmonary adaptation.

4. Take care of nourishment and hydration before, during and after competing

One of the most interesting aspects to ensure energy stability, mental clarity and continuity throughout the performance revolves around nourishment and hydration, both playing a key role before, during and after competing.

In the days leading up to the event, it’s essential to build stable energy reserves through a balanced diet including carbohydrates, high-quality proteins and adequate minerals intake. At the same time, it’s essential to maintain hydration progressively, avoiding excesses or deficiencies that could compromise thermal and muscular management, beginning from the first swim – where, once you’ve put on your triathlon wetsuit, the body gets subjected to thermal shock and immediate energy effort.

During the race, especially in the bike session of triathlon, eating regularly helps maintain effective glycemic control and reduce the risk of performance drops in the final run. Energy gels, bars, salts and drinks should be tested in advance to ensure effectiveness and avoid unpleasant unexpected issues.

After the competition, the body finds itself in a status of high metabolic stress: immediately replacing lost fluids and consuming nutrient-rich foods helps initiate muscle recovery and restore immune system, often compromised by prolonged exertion. Triathlon requires a comprehensive view of your body and its needs, and proper nutritional management is one of the most important factors to make sure athletic longevity, efficiency, healthy and constant progression in performance.

5. Strengthen mental preparation: competing in triathlon also and especially with your head

Beyond physical preparation, every triathlon race demands mental toughness. The ability to cope with fatigue, manage difficulties and maintain focus throughout all three sections is what makes the difference between a good athlete and an excellent finisher. It’s not just about resisting strain, but learning to communicate with feelings, accept weaknesses and find the right pace within yourself. The longer the distances and the competition, the more important your mental approach becomes: in Olympic triathlons, even more so in Ironman races, mind can be the true divide between those who finish and those who quit.

Visualization techniques, conscious breathing, setting micro-goals along the competition are useful advice to deal with inevitable moments of crisis, especially in longer distances. Training your mind means learning to manage the unexpected, not to be overwhelmed by a chaotic start in water, a mechanical problem on the bike phase, or a slump in energy in the final run.

Competing in Italy, the best iconic events through breathtaking views and all sort of challenges

Choosing where to compete is not a minor decision, but a strategic factor that significantly influences the quality of performance and athlete’s experience. Beyond the morphological, climatic and logistical features that differentiate each course, the scenic beauty of the race’s location contributes to maintaining motivation high throughout the challenge as well, making effort more enjoyable to sustain and reducing the feeling of fatigue.

And Italy, with its impressive variety of landscapes, offers an exceptional setting for those who wish to try their hand at triathlon while enjoying a deeply satisfying experience, both in terms of senses and emotions. Many competitions, of different levels and distances, are held throughout the year from north to south across the Italian peninsula.

For those new to the discipline, events such as Lignano Sabbiadoro Sprint Triathlon or Cernobbio Triathlon on Lake Como offer accessible and well-organized courses by stunning landscapes. Those looking for more intense competitions can opt for iconic Olympic races such as Milan International Triathlon, Bardolino Triathlon or Lerici Triathlon, while Cervia Ironman Italy represents one of the toughest and most famous endurance trials in Europe, attracting athletes from all over the world every year.

Forte Village Triathlon, a competition rich in emotions within the most impressive natural landscapes in Sardinia

Among the most prestigious and spectacular competitions, great attention goes to the Forte Village Triathlon, an international sporting event that annually attracts athletes from all over Europe to the enchanting setting of the prestigious Resort in Santa Margherita di Pula – a “world’s leading resort” for over twenty-six consecutive years – just next to some of the most beautiful beaches in Sardinia.

The edition 2025 of this event, scheduled for Saturday, October 25 and Sunday, October 26, will features the return of middle and sprint distances, in addition to the traditional relay. The first includes 1.9 km swim in crystal-clear waters in front of the Resort, 90 km bike ride on roads completely off traffic with awesome views on the Sardinian coastline, and finally 21 km run along a trial that goes through pristine white beaches and picturesque historic sights. For those who prefer shorter, but still intense challenge, the second format is designed to introduce even beginners to a competitive experience immersed in nature.

Registration fees depend on application time: until July 31, you can participate in individual Middle distance race for €310 plus a €10 FITRI fee, while for the Relay race fee is €370 plus a €10 fee as well. For individual Sprint distance, fee is €95 plus a €5 fee. Prices increase in the following registration periods, reaching €350 plus a €10 FITRI fee for individual Middle, €420 plus a €10 FITRI fee for Relay, and €100 plus a €5 fee for Sprint, for participants registering by October 15.

The race registration fee includes a post-race BBQ, while accompanying persons pay a €32 fee for adults and a €16 fee for children. Athletes can enjoy discounted rates for overnight stays at the Resort.

For further information about Forte Village Triathlon or for booking your stay, please call to +390709218818 or send an email to holiday@fortevillage.com.

Do you want to experience the triathlon in a dream landscape by sea, nature and comfort? Discover Forte Village Resort in Sardinia