If you’ve decided to take the plunge into the exciting world of triathlons, congratulations! Whether you’re dreaming of a glorious finish line or just looking for a new challenge, triathlons are an adventure guaranteed to give you a thrill. If this is your first time, it can feel a bit overwhelming, but with the right preparation and mindset, you can absolutely do this. Even if you have never considered one, keep reading and it may just be for you too! 

We’ve crowdsourced tips and advice from Muslim triathletes. There is a growing number of Muslim women and women of colour getting involved in triathlons thanks to a number of initiatives like the Black Tri Tribe, Tri Sisters (a part of Cycle Sisters) and FundHerTri.

1. Getting Started with Your Fitness Journey

As with any sport, when it comes to triathlons, it is imperative to work on overall fitness and body conditioning. Think of triathlon training as building a strong foundation. You want to make sure your body is in good shape and prepared to handle the different parts of the race – swimming, cycling, and running – all while feeling that mix of nerves and excitement. It’s like preparing for a continuous 2-6 hour workout (depending on the distance you choose) that will test every part of you.

Choosing your distance

For triathlons there are multiple distances to pick from. 

• Super Sprint Distance:  A 500m swim, 10km bike and 2.5km run. This is the most accessible, shortest distance – great for entry-level triathletes trying to get a feel for whether this sport is for them!
• Sprint Distance: A 750m swim, 20km bike and 5km run. This is a popular distance and while it is called a sprint, it can take over 2 hours to finish! 
• Olympic Distance: A 1500m swim, 40km bike and 10km run. This race format is used for the individual events at the Olympic Games Triathlon.
• Triathlon (Middle Distance): Also known as a Half Ironman or 70.3, this one involves a 1.9km swim, 90km bike, and 21km run. Triathlon offers a challenging but achievable race for seasoned triathletes.
• Ironman (Full Distance): A 3.8km swim, 180km bike, and 42.2km run. This format makes it one of the most gruelling endurance races in the world.

There are also variations of distances at different competitions. Additionally,there are duathlons, which consist of just two disciplines, for example, run-bike-run or swim and bike.

Lastly, for an initial taste of triathlons, consider signing up for a relay event where you and two others each take on a leg of the race. It is great fun and a good way to gently ease into the world of triathlons!

Swimming

Triathlon is a sport with limited diversity. Only 2% of British Triathlon members come from ethnically diverse backgrounds. The swimming component, in particular, poses a barrier, reflecting broader access inequalities. According to Sport England, 93% of Asian adults and 95% of Black adults do not swim which reflects the huge inequalities in access. 

Swimming, and that too open-water swimming, can feel like the biggest hurdle when you’re considering a triathlon, especially if you are not a confident swimmer yet. Open-water swimming poses several barriers for our communities, such as lack of inclusive facilities, limited representation, unavailability of programs or lessons that cater to religious and cultural sensitivities and other access inequalities.

However, there is now more awareness and community support available to help you build confidence in the water. If you’re out of practice, investing in some lessons or getting a coach to fine-tune your stroke can make a big difference. Try to start small and then gradually improve your technique to build up your distance and speed in the pool. It doesn’t have to be Olympic-level – just focus on steady progress.

The biggest challenge can often be transitioning from the pool to open-water swimming. Luckily, there are plenty of open water sites across London where you can practise with friends, such as Love Water and the Royal Docks. Groups like Cycle Sisters are a huge help, not just with cycling but with swimming too. Their triathlon group, Tri Sisters, organises subsidised swimming lessons and open water coaching sessions exclusively for women.

Marian from Cycle Sister proudly notes, “The preparation and support from Cycle Sisters, who organised crucial open water swimming training, were key to my success.”

These sessions are crucial in preparing sisters for the demands of triathlon events as they not only provide encouragement but also share valuable insights, tips, and tricks that can only come from those with experience.

Getting prepared for a triathlon can come with a few costs along the way. For swimming, you will need goggles, a swim hat and maybe a tow float for open water swimming as this can give you an added layer of mental and physical safety. It is a float that straps onto you and is there for you to hold onto if you need it. Some places include a tow float with your booking and others will provide a tow float for your first time.

The next key cost is a wetsuit. You can rent these at some places for around £10 per session, or you can also rent them for a couple of weeks. They are expensive to rent and buy but will make a huge difference to your experience in the water. Wetsuits help with buoyancy and can boost your confidence during open-water swimming.

Cycling

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You don’t have to be an outdoor cycling pro right off the bat. If you’re more comfortable at the gym, that’s fine. Starting from your comfort zone where you feel good can help you feel confident and build your stamina which is vital to triathlon training. Most triathlons we have come across are also closed competitions, meaning you are on a purpose made cycling route rather than mixing with the public whilst cycling! 

• Indoor or Outdoor – Your Choice: You can train on a gym bike, borrow one from a friend, or even rent a bike from “Pedal My Wheels” for around £15 a month. And don’t forget to lean on your community – Cycle Sisters, for instance, inspires and enables Muslim women to cycle.
• Take It Step by Step: Begin with steady, moderate rides to build your base, and as you gain confidence, start incorporating longer rides.
• Tackle Those Hills and Intervals: Once you’re comfortable, add some hill training to build strength and include some interval workouts to boost speed and power. A good one is a 5-minute hill climb followed by a 2-minute recovery. 
• Practise Bike Handling Skills: Cornering, braking, all of it. Join group rides to help you get more comfortable riding alongside others.

For cycling you will want to invest in some padded cycling shorts or leggings along with a helmet of course! 

Running

Running comes last in a triathlon, which means one is already fatigued from swimming and cycling. Here are some tips to help you stay strong:

• Get Used to Running When You’re Tired: Practise running right after you’ve been on the bike. This is what we call a ‘brick workout.’ For example, bike for an hour, then go for a 20-minute run. This helps your body get used to transitioning between the two.
• Build Your Stamina Slowly: Follow a plan that mixes up easy runs, tempo runs, and long runs. Don’t rush – increase your mileage gradually to avoid injuries.
• Add Some Strength Training: It’s not just about cardio! Strength training helps prevent injuries and builds a stronger running form. Focus on core, hip, and leg exercises – they’re your best friends.
• Try Some Running Apps: Running apps can be great motivators, and they help track your progress. Apps like Strava, MapMyRun, Runkeeper or Nike Run Club can offer you a “conversational pace” run, which is perfect for building stamina.

2. Thinking About Transitions

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One of the trickiest parts of a triathlon is the transition – moving from one discipline to another. After your swim, you’ll head to the transition area where you’ll change out of your swim gear and into your cycling or running kit. It might sound simple, but it’s worth being prepared for, especially if it’s your first time. The transition can also bring about challenges for Muslim athletes who want to maintain modesty! 

• Planning Ahead: Open-water swimming events often don’t have many changing rooms, which can make things a bit more challenging, particularly for Muslim women who want to maintain their modesty and change in privacy. It’s a good idea to bring a large towel, a changing poncho or even a personal changing tent. Being prepared in advance will help ensure you’re not caught off guard on race day.
• Go with a Friend: Having a friend or training partner there can be incredibly helpful – they can hold up a towel, help you get changed, and generally make things a lot less stressful. 
• Practice: Taking off a wetsuit and putting on all of your gear is worth practising! You can also see lots of YouTube videos with tips on how people approach transition.
• Tap into Community Support: Being part of groups like Cycle Sisters is invaluable here. They’ve advocated for pop-up tents to create more inclusive changing spaces for their members, which is a huge win for modesty. Don’t be afraid to ask these communities for advice and tips – chances are, someone else has faced the same challenge and found a way to overcome it.

3. Lean on Your Community

Taking on a triathlon can feel like a massive challenge, but you’re not in this alone. There’s so much power in reaching out to people for inspiration and support. Being part of a supportive community makes all the difference, especially when taking on something new like open-water swimming or your first triathlon. Seeing other women overcoming these hurdles can be incredibly uplifting and empowering.

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• Cycle Sisters: An award-winning charity which inspires and enables Muslim women to cycle. Since their inception in 2016, they have motivated many sisters in the community to venture into other sports apart from cycling. They not only have cycling sessions but also offer triathlon-focused groups like Tri Sisters. They run open water swim sessions, running meetups, and cycling training, so you’ll find plenty of opportunities to train alongside others. It’s not just about the training; it’s about the sense of belonging and knowing there are other women out there on the same journey.
• Fund Her Tri (FHT): Another wonderful charity dedicated to supporting women who are beginner triathletes. By joining the FHT UK community, you gain access to a wealth of benefits – from connecting with amazing people at all levels of the sport to receiving discounts on race entries and equipment donations. And the best part? Joining is free! They also help cover your first triathlon fees or provide discount codes, making it easier to take that leap. And the community they foster is invaluable – they have active WhatsApp groups filled with advice, encouragement, and shared experiences from fellow triathletes. These spaces offer a sense of comfort, knowing others are on the same path as you.
• The Black Tri Tribe: Founded in 2022, The Black Tri Tribe is all about empowering and inspiring people of colour in triathlon. They’re committed to creating a welcoming and supportive environment that champions inclusivity, diversity, and body positivity. Their activities focus on the three key triathlon disciplines: swimming, cycling, and running, and they work hard to break down barriers that might stop people from getting involved. They are super friendly, and make it accessible by starting with pool swims and allowing you to walk the running part if needed. Perfect for beginners! 

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Get Yourself a Mentor: Fund Her Tri also offers a mentorship programme where they match you with someone who has been there and done that. Your mentor can guide you through every stage of the triathlon journey, from training tips to race day nerves. It’s like having a personal coach and cheerleader all rolled into one!

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The most important part is never letting thoughts like “people like us don’t do these things” hold you back. There are so many community resources out there, just waiting for you to tap into them. You’ll find your tribe – they might be spread across different cities or towns, but the support is there, and it’s real. Groups like Cycle Sisters, Fund Her Tri, and Black Tri are there to prove otherwise, and they’re filled with people who look like you and understand your journey.

As Samira, a first-time triathlete, shared, “Knowing that there’s another woman like me doing this gives a sense of comfort. Just knowing that someone is working on this to make it more accessible is heartwarming.”

4. Just Do It: The Power of Action Over Overthinking

Sometimes, the best approach is to stop thinking and start doing. It’s easy to get caught up in what-ifs and doubts. Instead, take that first step, sign up, and begin your training. As Louiza, who completed her first triathlon puts it, “I feel that I achieved something brand new… I’m genuinely still buzzing and can’t wait for my next triathlon.”

5. The Importance of Challenging Yourself

Taking on a triathlon isn’t just about crossing that finish line, it’s a journey of pushing your limits and embracing growth. As Raiyhana from Cycle Sisters beautifully said, “I would never have done this on my own… I feel like I’ve achieved something I never thought I would.”

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Whether you are participating in a marathon or a triathlon, it is important to enjoy the process and take it one step at a time. It’s natural to feel disheartened if you find yourself at the end of your wave or lagging behind, but remember to take pride in being part of the journey. It’s not about comparing yourself to others; it’s about measuring your progress against your expectations as well as your own starting line.

6. Nutrition and Recovery

Taking care of your nutrition is crucial for both your training and race day. A balanced diet is your best friend – make sure you’re including a mix of carbohydrates, proteins, and healthy fats. For intense training sessions, make sure you are taking care of your hydration levels. Drink water regularly throughout the day and incorporate electrolyte-rich drinks for those longer workouts. 

Rest days are just as important for your energy and wellness as training days as they give muscles time to recover. Overtraining can lead to injuries and burnout, so listen to your body and take it easy when you need to. Incorporating regular stretching and foam rolling into your routine can help prevent muscle soreness and improve flexibility. 

Fueling During the Triathlon

Proper fueling on the actual day of the triathlon can make a big difference, no matter the distance. Don’t leave your nutrition to the transition area as you might be short on time and want to get started on the next step. In such instances, you can plan to fuel up while cycling. Keep a water bottle that can attach to you, filled with electrolytes and sip as you ride. Pack dates, gels, or other quick-energy snacks in a small sports bag so you have easy access while on the move. Hydration tablets can also be a great way to keep your electrolytes balanced. Taking care of your nutrition and recovery will help you perform at your peak and enjoy the process. With the right fuel and rest, you’ll be ready to tackle your triathlon with confidence.

Experimenting with different nutrition and hydration strategies during the training period can help find out what works best for you. It is best to avoid new foods or drinks on race day. Sticking with what you know works can ensure that you’re at your best when it counts.

7. Celebrating Our Triumphs

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This summer, 23 women from Cycle Sisters took part in the T100 Triathlon, many for the first time. Their stories are a testament to perseverance and community support. Sahar beautifully describes the experience, “Seeing so many women from different walks of life, and Muslim women as well, was such a rewarding experience… seeing all these beautiful sisters has filled my heart exponentially.”

Any new sport or hobby you take up is always going to be so much more than just the finish line. It’s about challenging yourself and finding joy in new experiences. And yes, there’s still a long way to go in making triathlons more inclusive. But the more we show up, the more the sport changes. Increased Muslim women’s participation can pave the way for more inclusive practices, such as introducing changing tents and more accessible facilities.

At the end of the day, it’s always you vs. you. Take pride in the fact that you are wholeheartedly here for a new experience and challenging yourself in ways you never have before. Every bit of effort, every mile swum, cycled, or run is a testament to your dedication and courage. Triathlons are a great way to celebrate not only your determination but also the spirit of those around you who choose to show up, support, and cheer each other on.