The Only Race Strategy Beginner Triathletes Need

Look at you — gearing up for your first triathlon! Whether you’re feeling fired up, nervous, or just wondering what you’ve gotten yourself into, it’s all completely normal. First-time racers often experience a swirl of emotions: anticipation, excitement, and yes, maybe even sheer terror. You’re entering unknown territory. There’s the gear, the transitions, the distance — and of course, the swim.

But what if, instead of trying to conquer those nerves, you got curious about them? What if curiosity became your secret weapon – not just to get through race day, but to actually enjoy it?

Let’s explore the role of curiosity in this brand-new experience.

What is curiosity?

Curiosity is defined as the intrinsically motivated desire to seek knowledge and engage with new information. Psychologists have identified two different types of curiosity: Deprivation curiosity and interest curiosity. Most of us are driven by deprivation curiosity, which is the intense need to fill a gap in the information we know. It’s accompanied by feelings of restlessness and frustration, followed by relief when we discover the answer. Interest curiosity is akin to wonder or intrigue — a pleasurable pursuit accompanied by optimism and positive feelings about uncertainty. Neither is necessarily better, and you’ll likely want to embrace both as you approach your first triathlon.

Why curiosity is a triathlete’s secret weapon

Curiosity reduces anxiety

Curiosity is a logical antidote to anxiety; the former seeks to better understand uncertainty and the latter is the fear of uncertainty. Research shows that when people approach a task with curiosity, they feel more challenged and less threatened. If you’re feeling anxious about this race, try shifting your perspective and embrace the discomfort as a welcomed challenge.

Curiosity enhances learning

One of the primary functions of curiosity is to enhance learning. It turns out that curiosity activates dopamine circuitry in the brain, which then helps you consolidate memories and retain information. Whether this triathlon will serve as a box you check on your bucket list or it will trigger a mild obsession, by entering it with curiosity, you will remember details about the race that might help you in the future. At the very least, you’ll learn more about yourself.

Curiosity boosts resilience

When we approach a new experience with curiosity, we strengthen our capacity to thrive in the face of obstacles. Curiosity opens us up to alternative possibilities. So if you face a setback in your race or make a mistake, curiosity will allow you to view the experience as an opportunity to learn, instead of a threat to your self-esteem.

Tips for incorporating curiosity into your first triathlon

Before the race

Left unchecked, your mind will likely bounce between excitement and anxiety, especially as you taper the intensity of your physical workouts. Now is the time to exercise thoughts of wonderment: “I wonder how it will feel racing in front of spectators?” or “I wonder how much fun I can have.” Also try, “I wonder what surprises I’ll encounter.”

During the race

The race is a victory lap to celebrate your many weeks of training. To fully enjoy it, it’s ideal to be present. Curiosity can help bring you back into the moment. As you swim, bike, and run, periodically ask yourself, “How is this feeling in my body right now?” Notice your labored breathing, notice the sensation of your hands cutting through the water, notice the push and pull of your legs on the bike. It helps if you’ve had some practice with this type of mindfulness in training, so that you don’t slip into overanalyzing. Think of race day as a living laboratory where you’re gathering intelligence for your future self.

After the race

Post-performance is prime time for honest self-reflection. Get curious about how well your training prepared you for the race. Question what you learned about yourself on the course. Ask yourself, “Did I hold back at all?” or “What part of the race surprised me the most?”

From pressure to possibility

There is a caveat with all of this. Research suggests that if you embrace a curious mindset but are then denied the opportunity to race (like when a race is canceled due to dangerous conditions), you run the risk of being even more disappointed than if you weren’t very curious about competing. However, that’s a risk worth taking. The benefit of entering a race with curiosity outweighs the cost of unsatisfied curiosity if the opportunity is stripped from you.

So, as you prepare to compete in your first triathlon, do so with more curiosity, turning nervous energy into wonder. When you make curiosity part of your race plan, you shift from pressure to possibility. This triathlon isn’t only about proving something to yourself – it’s about discovering a part of yourself too.