What Did I Learn From My First Ever Triathlon?

The crossover between sport and professional performance is one that I hold at the core of my coaching philosophy. It’s why I train athletes and professionals with a similar approach. Lessons identified in one area can be related across and applied to enhance performance. Let me prove it to you...

In mid-May, I packed my bike onto the back of my car, loaded up my wetsuit and running shoes and made my way to Burghley House in Stamford. The whole way my stomach was churning with nerves. My first child had been born 8 weeks prior, my sleep had gone down the drain (this is something I normally prioritise so much) and training had dropped off. I didn't feel prepared, despite several months of specific triathlon training with a coach - the past couple of months had dented my confidence.

Nonetheless, I made it to the start line, completed the swim (my weakest discipline) faster than expected, got around the bike course in one piece and finished the run (with only one wrong turn). This got me over the line in a relatively respectable 10th place. That's in my age group, I'll add, not overall...

Once the dust had settled on the day, I spent a bit of time reviewing my performance. Not just in the triathlon, but on the lead up to the event. While I was content with my 2 hour 39 minute finish time (after setting a 3 hour goal), in the spirit of self-improvement I looked at how I could improve going forward. Here's what I came up with, and how it can relate to a professional setting.

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1. Goals Need to be Dyamically Evaluated

   
   

   As I mentioned, I'd pretty much had a 2-month taper period, where I wasn't training as if I had a triathlon coming up! Life gets in the way sometimes, and it's during these times where re-evaluating our goals is crucial. I wasn't going to drop out of the race, but I could have tailored my measure of success from competition to completion. Just getting there on the day and completing the race would be better than the arbitrary 3 hour target I'd set when I was training more regularly.

   
   

   When I set goals, I generally use the SMART framework; Specific, Measurable, Achievable, Relevant and Time-bound. These aren't reserved for endurance sports, but can also be applied to the workplace, entrepreneurial ventures or even your crocheting! Any time you set yourself a goal, using a framework like this can help to keep yourself accountable. It also sets you up for success before you start.

   
   

   

   Image Source: Think Teaching

   
   

   However, once a goal is set, it needs to be evaluated. The factors that made it achievable (training six days a week, with some days consisting of two training sessions) may change (baby comes along, good luck training three times a week in those first few weeks...). Reviewing your goal may just involve tweaking the timescales (giving yourself a couple of extra weeks to get that project finished), or it may be changing the goal itself.

   
   

2. Preparation is KEY

   
   

   My preparation ended up being both successful and unsuccessful on the triathlon weekend. But when do we ever focus on the positives?! I'm starting now.

   
   

   There was the opportunity to collect race packs and drop off bikes into the transition area in the evening before the race. I took full advantage of this, particularly as it was my first triathlon I didn't know what to expect. I was able to take my time, walk from the car park to the start line (via the toilets) and work out how transition works. My bike was racked and I could work out how to find it again on race day. Jumping across to a bit of human information processing here, this gave me the night to process the image of where my bike was located, and store it in my long term memory. This definitely helped the next day!

   
   

   However, my preparation wasn't all sunshine and rainbows. I dropped my bike off the night before, but didn't spend any time checking it over after having dismantled it to try to fit it in the car. I also didn't check my bike over in the morning when I set up my running kit in the transition area (other than a token squeeze of the tyres to check they were still pumped up). Had I properly checked my bike, I'd realise the front wheel wasn't tight enough. Had I properly checked my bike, I wouldn't have cycled 40km slower than expected with a buckling front wheel. Had I properly checked my bike, I wouldn't have put myself and the other cyclists at risk.

   
   

   In hindsight, I should have stopped as soon as I realised it was loose and tightened it. Luckily I got away with it on the day, but luck isn't always on our side.

   
   

   This is where preparation is so important. We may think we've prepared everything within our control, but have we really? It could even be when delivering a presentation. Arriving early to set everything up and check the technology works can be the difference between success and failure. A bike wheel one day could be a missing HDMI cable , meaning you can't connect your laptop to the projector!

3. Weakest Does Not Mean Worst

   
   

   This was a positively humbling lesson to learn.

   
   

   Something that is common among many recreational triathletes is the swim fear. Most people start with running or cycling, pick up the other, and finally decide to give triathlon a go. This often requires rediscovering swimming, with many people opting for adult lessons to relearn freestyle! Like those other triathletes, I was dreading the swim.

   
   

   I hadn't swam the 1500m distance continuously at any stage through my training, I'd only swam in my wetsuit the week prior in open water (managing 1100m with a couple of breaks) and my times in the pool were much lower than others I know. Is comparing myself to others beneficial here? Absolutely not. Comparison is the thief of joy, but I'm only human!

   
   

   So turning up to Burghley I was expecting to struggle at the back of the swim. As expected, my freestyle didn't last long (poor technique is still very much there) and I ended up having to switch it up with some breaststroke. Surprisngly, I was keeping up with people who were sticking with the freestyle, and even over taking a couple who were slowing down. As I clambered out the water I was pleasantly surprised to not be last in my age group.

   
   

   

   
   

   Swimming is without doubt my weakest discipline. I was expecting to maintain a 2:30/100m pace, though through the swim thought this would be more like 3:00 with the breasstroke. However looking through my stats I ended up managing a 2:06/100m pace. Not fast, but it was by no means the worst.

   
   

   We often compare ourselves to those around us. This can make us think that we're not as 'good' at something as we 'should' be, but this is nonsense. We aren't going to be experts at everything, nor are we going to be great at everything we do. Well you might be, and if you are, kudos to you. But for the rest of us mere mortals there will be areas where we are weaker. It may be public speaking, it may be dealing with finances, it may be swimming. but just because it's our weakest area, it doesn't mean we're the worst at it. We can still work on these areas and develop. They may still be our weakest, but that doesn't define us. And if we are the worst, who cares? We can make up the time on the bike or run...

   
   

4. Seek Freedom from Technology

   
   

   Along the theme of the lessons learned from poor preparation, another one ended up being another gift. In making sure my Garmin bike computer was fully charged for the ride, I had it charging in the car on the way. This meant when we pulled up and I grabbed by bag of kit, I didn't think to pick it up. But so what?

   
   

   When it came to the bike, I had no way of checking my speed (other than awkwardly glancing at my watch), or how far I had left to ride! I wasn't sure on when the turn on the course were, other than the signposting, or when hills were approaching. My garmin is a staple on all my rides, as knowing this information helps me to mentally battle through the ride, and from a performance standpoint can keep my speed up. The impact? My target of maintaining 30kph on the ride ended up being beat, with an average speed of 31.7kph. Could I have been faster? Yes (especially if that wheel was sorted out), but did I enjoy it more without the pressure of seeing the numbers? Absolutely!

   
   

   

   
   

   Too often we get caught up in the numbers, and technology can make this so much worse. We have our heart rates constantly monitored, our watch shouting at us when we've sat down for too long, and our average speed staring us in the face when we're out cycling. There is absolutely a time and place for observing performance metrics. As I coach (and a bit of a geek) I love the numbers. They're an objective way to see how we're doing, to compare today to yesterday, and ensure we're making the progress we want to make.

   
   

   But sometimes, switching off from the everyday tech is refreshing. I'm an advocate for referring to heart rate when out for 'easy', aerobic base-building runs. However, once you know the feel of a comfortable pace, ditching the watch at home (or covering it up if you need the Strava kudos) can make such a difference.

   
   

   How does this translate to the professional landscape? By unplugging! Too often I see people in the workplace taking their lunch at their laptops. Or answering work emails on their phone in the evenings. I understand at times this may be essential, but it's not always. Taking the time to come away from technology, no matter how essential it seems, can be liberating.

   
   

5. Drinking on the Run is a Skill to be Practiced

   
   

   I don't know how this lesson crosses between sport and professional performance. I don't think it does at all. But it's fifth on this list.

   
   

   There were several drinks stations on the run route, and in the heat of the day, after two other sports, I needed to take advantage of them. Trying to get as much water out of them and into my mouth was harder than I thought it would be. I've been running for years and taken part in loads of races. However most of the time I've got my own hydration with me, or the race is too short to need it. The triathlon run was 10km and took me just over 43 minutes, but I still needed the hydration!

   

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Finishing my first triathlon was more than a physical achievement - it was exposure to resilience, focus, and adaptability. The lessons I learned on the course - about preparation, pacing, overcoming discomfort, and staying present - are just as powerful off the race track as they are on it. Whether you’re leading a team, starting a new project, or navigating change, the mindset of an athlete can give you an edge in your professional journey. If this resonated with you, I’d love to hear what challenges you’ve faced, on or off the field, and what they taught you. Drop a comment below or connect with me to keep the conversation going. Let’s keep pushing our personal and professional limits together.