YOUR NEW TO TRI JOURNEY WITH GTC
Welcome! We know starting something new can feel daunting, but you’re not alone. Our comprehensive New to Tri programme is designed to take you from complete beginner to confident triathlete – and it’s all included in your membership.
You’re welcome to join any of our regular club training sessions at any time. But we also run beginner-specific programmes to help you build confidence before jumping into the main group.
BEGINNER-SPECIFIC PROGRAMMES
🏊 Open Water Swimming Programme
Get comfortable swimming in open water and wearing a wetsuit
Never swum in the sea before? This multi-week programme will take you from nervous beginner to confident open water swimmer.
What you’ll learn:
- We start with an information session and pool practice at Ocean Fitness
- Learn what to look for in a wetsuit (don’t buy one yet – come to the talk first!)
- Progress from the shallow Crab Pool to swimming out to the first buoy at Blackrock
- Finish with a fun aquathlon to practice transitions
When it runs:
- Intro talk & pool session: Thursday 23rd April, 8-10pm at Ocean Fitness (open to all)
- Then choose either Monday or Thursday sessions:
Monday Group: 7-8pm at Crab Pool Beach
- 27 April, 11 May, 18 May (moving to Blackrock)
Thursday Group: 7-8pm at Crab Pool Beach
- 30 April, 7 May, 14 May (moving to Blackrock)
Programme finale: Thursday 21st May – Aquathlon at Blackrock (all groups together)
Perfect timing: The programme finishes just before Lough Cutra Try-a-Tri (23-24 May) – the ideal first race for beginners!
Pre-requisite: You must be able to swim 100m front crawl continuously and comfortably to participate.
🚴 Beginner Cycling Course (5 Weeks)
Learn to ride confidently on the road and in a group
Never cycled in a group before? Worried about traffic or changing gears? This 5-week course will give you all the skills and confidence you need.
What you’ll learn:
Week 1 – Bike Handling Workshop
- Choosing the right bike (you don’t need anything fancy!)
- How to change gears effectively
- Hand signals and road safety
- Basic bike maintenance
- All you need: a working bike and a helmet
Weeks 2-5 – On the Road
- Coached group rides with gradually increasing distances
- Cycling skills and techniques
- How to ride safely in a group
- Building confidence on the roads
By the end: You’ll be ready to join our club Sunday cycles with the main group.
Don’t have a bike yet? Come to the first session anyway – we’ll help you figure out what you need. A basic road bike is all that’s required.
🏃 Running Sessions
Build your running fitness with coach support at every session
We don’t run a separate beginners’ running course because all our running sessions are designed to accommodate every level.
What to expect:
- Introduce yourself to the coach at the start – they’ll make sure you’re in the right pace group
- Every session is adapted to suit your current fitness and ability
- Our coaches are there to help build your skills and confidence
- Training plans available for those looking to improve
Our running sessions include:
- Weekly coached track sessions (all paces)
- Weekly long slow runs (build your endurance gradually)
- Tempo and interval training (when you’re ready)
No one gets left behind. Faster athletes regularly circle back for slower members.
JOINING REGULAR CLUB SESSIONS
Once you’ve completed any of our beginner programmes (or if you feel ready to jump straight in), you’re welcome to join our regular club training sessions:
- Swimming: Pool sessions (winter) and open water sessions (summer) at multiple levels
- Cycling: Group rides with 2-3 pace levels, adjusted seasonally
- Running: Track, tempo runs, and long slow runs
- Strength & Conditioning: Essential for injury prevention and power
Check our training calendar for times and locations.
YOUR FIRST RACE: LOUGH CUTRA TRY-A-TRI
The perfect beginner-friendly race: 23-24 May 2026
Our beginner programmes are timed to prepare you for this local, supportive race:
- Distance: 250m swim, 6km cycle, 3km run
- Location: Lough Cutra, Co. Galway
- Atmosphere: Friendly, encouraging, lots of GTC members participating
- Support: You’ll have club mates cheering you on and helping you through
Most of our members completed their first triathlon here. You can too.
WHAT YOU ACTUALLY NEED TO GET STARTED
Swim
- Swimming togs/swimsuit
- Goggles
- Swim cap
- Wetsuit: Wait until after our intro session before buying – we’ll tell you exactly what to look for
Bike
- Any working bike with gears (mountain bike, hybrid, or road bike)
- Helmet (essential – you won’t be allowed to race without one)
- Don’t rush to buy expensive gear – complete the bike handling workshop first
Run
- Comfortable running shoes
- That’s it!
Nice to have (but not essential for your first tri)
- Trisuit (makes transitions easier – but shorts and a t-shirt work fine too)
- Better wetsuit, bike, or shoes (upgrade after you’ve done a race or two and know what you need)
Total starting cost: Around €50-150 if you already have a bike, or €200-400 with a basic second-hand bike.
COMMON BEGINNER CONCERNS
“I can’t swim front crawl”
No problem. Reach out to one of our swim coaches for private lessons – contact details on our Meet the Coaches page. Many members started exactly here.
“I’ve never worn a wetsuit”
Perfect! That’s what our open water programme is for. Come to the intro session and we’ll teach you everything you need to know.
“I don’t own a bike”
Come to the bike handling workshop anyway. We’ll help you figure out what you need, where to buy, and what to look for. Many members start with very basic bikes.
“I’m worried I’ll be too slow”
You won’t be. And even if you are the slowest person (you probably won’t be), nobody cares. Our coaches adapt every session to every level, and faster members regularly circle back for slower ones. No one gets left behind.
“What if I can’t keep up?”
Every session has multiple pace groups. You’ll always be with people at your level, and coaches are there to make sure you’re comfortable and progressing safely.
“I’m not fit enough yet”
That’s literally what training is for! Most members weren’t fit when they joined – that’s why they joined. You’ll build fitness gradually with coach support.
READY TO START?
Your Next Steps:
1. Join the Club – Your membership includes access to all beginner programmes and regular training sessions
2. Attend a New to Tri Evening – Meet other beginners, ask questions, get the full overview
3. Sign Up for Beginner Programmes Once you’re a member, watch for emails about:
- Open Water Swimming Programme (starts April)
- Beginner Cycling Course (starts March)
4. Show Up to Training Check our training calendar and just show up. Introduce yourself to the coach. That’s it.
QUESTIONS?
Email our Beginners Officer: beginners@galwaytri.ie
Attend a New to Tri Evening: Check upcoming dates
Follow us on social media:
We can’t wait to see you at training!
WHAT IS A TRIATHLON? (Quick Reference)
Distances:
- Try-a-Tri: 250m swim, 6km cycle, 3km run (Perfect for your first race!)
- Sprint: 750m swim, 20km cycle, 5km run
- Standard/Olympic: 1500m swim, 40km cycle, 10km run
- Middle: 1900m swim, 90km cycle, 21km run
- Long/Ironman: 3800m swim, 180km cycle, 42km run
What’s a transition?
The changeover between disciplines – from swim to bike (T1) and bike to run (T2). Don’t worry, you’ll practice this!
Other race formats:
- Duathlon: Run-bike-run (no swimming)
- Aquathlon: Swim-run (no cycling)
- Relay: Split the disciplines between team members (great way to start!)