The 9 Mistakes in Triathlon That You Should Always Avoid

Why Is It So Common to Fail in a Triathlon?

Triathlon combines three disciplines that are very different from each other. This means that making mistakes is normal, especially for beginners or those coming only from cycling or running. The key is to learn to identify these mistakes as soon as possible to avoid losing time, energy, or motivation.

The Learning Curve of Multidisciplinary Sports

Triathlon not only requires swimming, cycling, and running: it requires doing them on the same day, with smooth transitions and a coherent strategy. Most mistakes happen because:

• The body is not used to switching between disciplines.

• The technique for each segment requires a completely different skill set.

• The athlete tends to train what they are best at and avoid what they don't master.

Neuromuscular adaptation takes time, so it's common to feel clumsy at first in swimming, uncomfortable in transitions, or disoriented in open water.

Lack of Planning and Unrealistic Expectations

Many frustrations come from setting unrealistic goals. Sometimes triathlon is underestimated because "it's just three sports," when in reality it is a discipline with a very demanding technical and physical load.

The most common problems tend to be:

• Wanting to improve too quickly.

• Trying to prepare for a 70.3 or an Ironman without previous experience.

• Copying other people's training plans without adapting them to your own level.

Sensible planning—with rest, progressive loads, and achievable goals—reduces most of these mistakes.

Mistake 1: Training a Lot, But Not Training Well

In triathlon it's easy to fall into the trap of thinking that the more you train, the more you'll improve. But the reality is that performance depends more on how you train than on how many hours you accumulate.

Volume Without Structure

Increasing mileage without a clear plan leads to:

• Constant fatigue

• Plateau in times

• Lack of spark in key sessions

• Higher risk of injury

Triathlete training should mix long, technical, aerobic, intensity, and strength sessions. Repeating the three disciplines without a logical sequence only leads to fatigue.

Lack Of Varied Intensities

Many triathletes always train in the same effort range, the famous “comfortable pace.” It’s useful... but not enough.

To make progress, you need to include:

• Swimming sets at different paces

• Cycling intervals with controlled power

• Pace changes and cadence work in carrera

The body improves when it alternates stimuli, not when it is exposed to the same effort every day.

Error 2: Neglecting Swim Technique

The water is the segment that creates the most doubts, even among experienced athletes. Technique is crucial: a poor body position or inefficient movement can double energy expenditure.

Orientation Problems In Open Water

Swimming straight seems simple... until you get into the sea and the current, waves, and other swimmers pull you off your line. The most common mistakes include:

• Lifting your head too much to look

• Losing visual references

• Straying off course and swimming extra distance

• Following the wrong feet

Orientation should be practiced just like strokes: with intention, repetitions, and specific drills.

Poor Breathing Management

One of the most common mistakes is breathing late, poorly, or in an uncoordinated way. This leads to anxiety, loss of rhythm, and even blockages.

Typical problems:

• Prolonged apnea between strokes

• Breathing only to one side

• Swallowing water by turning your head too much

Bilateral breathing and keeping a stable pattern help save energy and stay calm in stressful moments.

Error 3: Not Controlling the Bike in Competition

The bike is the segment where you spend the most time and also where mistakes are made that affect everything that comes after. Poor effort control or bad mechanical management can turn a good race into a real nightmare.

Poor Gear Selection

Using inappropriate gears (too hard or too soft) causes:

• Muscle overload in the legs

• Inefficient cadence

• Irregular pacing

• Unnecessary energy expenditure

On courses with hills or wind, adjusting the gear is key to maintaining a comfortable and steady cadence. Many triathletes get stuck because they try to push a big chainring when ideally you should keep your movement smooth and economical.

Not Choosing the Right Bike

Using a mountain bike when the course is on track or road, or using a road bike or a triathlon bike when the course is mountainous can seriously penalize you in terms of time and physically. Choosing the right bike is key.

Not Knowing How to Regulate Power

One of the biggest mistakes in triathlon is getting carried away by excitement and starting out too hard. The consequence is simple: the marathon or the following 10K collapses.

Typical mistakes:

• Peak power at the start from riding in a group

• Not respecting the established aerobic zone

• Lack of control on climbs

• Not anticipating changes in wind or elevation

Regulating power is what separates a good carrera from unnecessary suffering. A triathlete who maintains stable and constant power usually performs better than one who alternates between peaks and drops.

Error 4: Running Too Fast Right After Getting Off the Bike

The famous “wooden legs effect” is real. After pedaling for kilometers, your body needs a few minutes to adapt to the carrera on foot. Many triathletes ignore this process and start at too high a pace... only to pay for it soon after.

Lack of Well-Trained Transitions

The Transition (T2) is not just about changing activities: it is a specific skill that must be trained.

Common mistakes:

• Not doing “brick” workouts (bike + carrera)

• Not getting used to the change in cadence

• Not practicing pace management from the very first meters

Including transitions in the weekly plan helps the body to automate this change of stimulus.

Pace and Cadence Problems

Many triathletes start running at the same pace they use in fresh training sessions... but here, the legs are already fatigued.

Problems that appear:

• Stride too long

• Unsustainable pace from the first kilometer

• Heart rate spikes at the start

• Hyperventilation from trying to maintain speed

The start should be progressive: high cadence, short stride, and controlled breathing.

Error 5: Choosing the Wrong Equipment or Using It Incorrectly

Equipment does not make you faster by itself... but using it incorrectly can definitely make you slower. Choosing the wrong gear is one of the most common and costly mistakes in triathlon.

Wetsuit Incorrect for the Temperature

A wetsuit that is too thick or too thin can ruin the swim segment.

Typical problems:

• Insufficient buoyancy

• Shoulder restriction

• Excessive cold or heat

• Difficulty taking it off in T1

Before competing, it is ideal to test the wetsuit in the same water conditions and practice a quick exit.

Bike Poorly Adjusted or Without Maintenance

An incorrect position or a poorly maintained bike can cause pain, loss of power, and in the worst case, dropping out of the race.

Frequent mistakes:

• Saddle too high or low

• Handlebar misaligned

• Gear jumps when you press

• Misaligned brakes

• Worn tires or incorrect pressure

A professional biomechanical adjustment and a pre-carrera check prevent most problems.

Error 6: Eating Late, Too Little, or Poorly

Nutrition is one of the pillars of triathlon. It doesn’t matter how well trained you are: if your body runs out of energy or gets dehydrated, your performance plummets. This is the mistake that causes the most dropouts in middle and long distance.

Not Testing Nutrition in Training

Many triathletes wait until race day carrera to “experiment” with gels, bars, or drinks. This is a serious mistake.

What happens when you don’t test your nutrition in advance:

• Gastrointestinal problems

• Digestive shutdown

• Heatstroke

• Feeling of heaviness or nausea

• Sudden lack of energy

Everything you are going to take in competition should be rehearsed beforehand in long training sessions, especially in bike rides and brick workouts.

Lack of Salts and Hydration

Hydrating with only water is not enough. Triathlon requires you to precisely replace sodium, minerals, and carbohydrates.

Without proper replenishment, the following may appear:

• Muscle cramps

• Dizziness and disorientation

• Feeling of empty legs

• Unstable heart rate

• Loss of performance in carrera

Hydration should be planned just like pacing: by hour, by temperature, and by effort.

Error 7: Not Respecting Rest Days

Many triathletes think that resting is “wasting the day.” But in reality, rest is what allows you to assimilate all the work and

Overload And Accumulated Fatigue

When the body accumulates fatigue without recovering, symptoms show up quickly:

• Constant sensation of heavy legs

• Unrefreshing sleep

• Lack of motivation

• Paces that used to be easy now feel twice as hard

• Itching, irritability, or mood swings

Excessive load affects both the body and the mind.

Increased Risk Of Injuries

Tendinopathies, calf overloads, soleus discomfort, lower back pain... most injuries in triathletes aren't due to technical mistakes, but rather from lack of rest.

Small ignored warnings usually end up in:

• Weeks-long breaks

• Training blocks

• Loss of progress

• Cancelled competitions

Respecting rest is not optional: it is part of training.

Mistake 8: Competing Without A Clear Strategy

A triathlon can't be improvised. Each segment requires a different management of effort, pace, and equipment. Racing "by feel" in a long event usually ends badly.

Improvising Paces

Starting out too hard is one of the most common mistakes.

Typical problems:

• Skyrocketing heart rate

• Burning through glycogen too quickly

• Unable to maintain pace in the final third

• Blowing up during the carrera run

The pacing strategy—whether by power, heart rate, or RPE—should be defined before the event.

Not Adapting To The Weather Or Terrain

Ignoring external factors can ruin the carrera even with good physical condition.

Concrete examples:

• Competing as if it were a cool day when it’s extremely hot

• Not changing pace in areas with strong wind

• Maintaining too low cadences on hills

• Not adjusting hydration according to humidity

A smart triathlete adapts their strategy to the course, not the other way around.

Mistake 9: Underestimating Transitions (T1 and T2)

Transitions are the “fourth segment” of triathlon. They are not just a formality: well-executed, they save minutes; poorly managed, they create stress, disorder, and loss of pace. Many people neglect them… and are surprised when they lose positions.

Disorder In The Transition Area

A disorganized transition can turn into chaos in a matter of seconds.

Common mistakes:

• Leaving shoes or helmet in the wrong place

• Not checking the location of the bib beforehand

• Leaving equipment outside the allowed box

• Not being clear about the order in which you will gear up

A clean, tidy, and efficient transition area reduces stress and speeds up the change between segments.

Time Loss Due To Lack Of Practice

Many triathletes don’t practice transitions… and it shows. Switching from swimming to cycling or from cycling to running is a move that requires automatization.

Without regular practice, the following usually appear:

• Clumsiness removing the wetsuit

• Doubts when putting on shoes

• Lack of coordination when adjusting the helmet or grabbing the bike

• Uncontrolled pacing when starting the carrera

Practicing transitions with brick workouts makes everything flow in carrera.

How To Avoid These Mistakes And Improve Starting Today

Correcting the most common mistakes doesn’t require more training hours, but rather training with intention. Small adjustments can make a big difference in your performance.

Progressive Training Planning

A good plan:

• Gradually increases the load

• Alternates easy sessions with specific intensities

• Includes technique, strength, and scheduled rest

• Prevents burnout and injuries

Smart progression is what makes you improve, not the indiscriminate accumulation of kilometers.

Importance Of Technique And Movement Economy

Technique is one of the most effective shortcuts in triathlon.

Direct benefits:

• You save energy

• You improve efficiency

• You avoid discomfort and overloads

• You maintain more stable paces

An efficient triathlete is not the one who exerts the most force, but the one who moves best.

Prepare Your Equipment In Advance

A day before the carrera you should have everything ready:

• Check the bike (gears, brakes, tire pressure)

• Test the wetsuit in the water

• Organize nutrition for each segment

• Properly place the helmet, glasses, shoes, and bib

• Study the transition area and memorize the routes

Arriving early and having a clear system avoids preventable mistakes and allows you to compete with a calm mind.