How to Get Started in Triathlon Without Breaking the Bank (or Your Body)

Dr. Michael Blanco PT, DPT
Sep 29, 2025
4 min read

Triathlon has a reputation for being an expensive and intimidating sport. Expensive bikes, high-tech wetsuits, endless training hours… it can feel like you need a second job just to compete. But here’s the truth: you don’t have to spend a fortune or risk injury to start your triathlon journey.

As both a physical therapist at Rival Physical Therapy in Wyckoff and a certified triathlon coach, I’ve worked with first-timers and seasoned athletes alike. Many come in with the same concerns: “I don’t have a base,” “I don’t want to get injured,” or “I can’t afford all that gear.” If that sounds like you, you’re not alone. Let’s break down how to safely enter the sport, build fitness from scratch, and progress in a way that supports both your wallet and your long-term health.

1. Start With What You Have

One of the biggest misconceptions about triathlon is that you need the fastest bike or most high-tech shoes right away. The reality? You don’t.

Swimming: Most athletes can start with just a swimsuit, goggles, and a swim cap. Pool access is more important than gear.
Cycling: Any functioning road bike or hybrid bike will do. The goal at first is to build endurance and confidence, not speed.
Running: Invest in a pair of well-fitted running shoes. This is one area where spending a bit more upfront can save you from injury down the road.

Pro tip: Gradually upgrade equipment as you gain experience and commitment to the sport, not before.

2. Prioritize Injury Prevention From Day One

Jumping into three sports at once can overload your body quickly, especially if you don’t have a strong training base. Research shows that endurance athletes face high injury risks without proper progression (Clarsen et al., 2010).

As a physical therapist, here’s where I see people go wrong:

They ramp up running mileage too quickly.
They skip strength training.
They ignore mobility and recovery.

The fix?

Follow the 10% rule for running volume: don’t increase weekly mileage more than 10% (not all cases are the same and I tend to progress SOME athletes between 10-30% in some cases).
Incorporate 2 strength sessions per week (Minimum). Evidence suggests that strength training reduces injury rates and improves endurance performance (Lauersen et al., 2014).
Listen to pain signals. A little soreness is normal. Sharp, persistent pain is not.

3. Get a Professional Bike Fit

If you’re only going to invest in one service when starting triathlon, make it a bike fit. Here’s why:

Poor positioning on the bike can lead to low back pain, knee pain, or hip issues.
A proper fit ensures efficiency, comfort, and power transfer.
Research has shown that bike fitting can reduce overuse injury risk and optimize performance in both recreational and competitive cyclists (Silberman et al., 2005).

At Rival Physical Therapy, we specialize in bike fits from a Sports Physical Therapy point of view, which means we don’t just look at the bike, we look at your body. Your mobility, strength, and past injuries all influence your ideal fit.

4. Build Strength Alongside Endurance

Strength training isn’t optional if you want to stay healthy in triathlon. A strong body helps you tolerate the repetitive stress of swim, bike, and run.

Focus on:

Core stability (planks, dead bugs, anti-rotation presses)
Glute strength (hip thrusts, split squats, lateral band walks)
Single-leg strength (step-ups, lunges, single-leg deadlifts)

Why it matters: Research shows that triathletes who add strength training not only reduce injury risk but also improve time trial performance and running economy (Rønnestad & Mujika, 2014).

5. Don’t Do It Alone, Get the Right Guidance

Having a plan is the difference between steady progress and early burnout. That’s where working with a coach who’s also a physical therapist sets you apart.

Here’s why:

Early injury detection: PTs are trained to spot warning signs before they become sidelining injuries (Jette et al., 2016).
Smart programming: You’ll get progression that matches your fitness level and accounts for life stress, recovery, and previous injuries.
Personalized approach: Cookie-cutter plans don’t work for everyone. We tailor your program to your goals and body.

At Rival Physical Therapy, one of our goals is to make triathlon more accessible in New Jersey by combining sports physical therapy with personalized triathlon coaching. Whether your goal is to cross the finish line of your first sprint or to compete at a high level, we help you do it safely and effectively.

6. Progress from No Base the Right Way

If you’re starting from zero, think of training in phases:

Base Phase (8–12 weeks): Build aerobic fitness with easy runs, rides, and swims. Focus on consistency. Heavy on V02max paced strides and sprints.
Build Phase (8–12 weeks): Add intervals and strength sessions to develop speed and resilience.
Peak Phase (4–6 weeks): Simulate race conditions with brick workouts (bike + run back-to-back) and open-water swims.
Taper (1–2 weeks): Reduce volume to allow full recovery before race day.

Final Thoughts

Getting into triathlon doesn’t have to mean draining your bank account or putting your body at risk. Start simple, build gradually, and lean on professionals who understand both the sport and the human body.

At Rival Physical Therapy, we’re passionate about guiding athletes at every level. Whether you’re signing up for your first sprint or eyeing an Ironman. With the right bike fit, strength training plan, and coaching support, you’ll not only finish your race, but you’ll enjoy the process of becoming stronger, healthier, and more resilient.

Check out below my FREE triathlon checklist and sample 1 weeks plan:

Ready to get started? Reach out to us at Rival Physical Therapy in Wyckoff to learn more about our triathlon coaching and sports physical therapy programs.