Triathlon training (and racing) can be intimidating for many of us. You have to be pretty decent at three different sports: Swimming, cycling, and running—and that takes up a lot of free time. And where do you start when you’re just beginning your triathlon journey?
Luckily, one of our awesome ambassadors, Gregor Runge, documented his first triathlon race and shared his experience with us.
Through Gregor’s story, we can learn that you can do whatever you set your mind to. Just take it one step at a time.
My First Sprint Triathlon Registration
About 10 years ago, I had already signed up for a sprint triathlon, but as race day approached, I got cold feet—especially swimming in the Alster River. Back then, I was well-trained in running and, as a daily bike commuter, I felt comfortable on the bike. But swimming was a major hurdle for me, and I ended up neglecting it.
A Fresh Start, A New Approach
I tend to look for the easiest and quickest route, often making big plans, but lacking the discipline to follow through. During the pandemic, I rediscovered running and competed in various races over the past three years. This time, I approached training differently.
A big part of my newfound discipline is thanks to the Humango training app. Traditional, linear training plans often left me feeling demotivated, especially when I had to take a break due to illness and then jump back into a rigid plan. But Humango adjusts dynamically, tailoring the plan to my current fitness based on my vital stats. Everything syncs automatically with Garmin Connect, so all I have to do is check what workout is scheduled, get dressed, and start. I love it!
Preparing for the Triathlon
This year, I already had a solid fitness base. Thanks to my bikepacking trips (150-210 km / 93-130 miles over several days), I felt confident on the bike. But swimming still remained a challenge.
The idea that I couldn’t swim 2 km (1.24 miles) continuously felt absurd.
Luckily, thanks to Urban Sports, I had access to all the pools in Hamburg, so I just had to show up and complete my Humango sessions. The clear instructions, like when to use a pull buoy, fins, board, etc. helped a lot and I felt like I was doing something right rather than just being in the water.
Mastering the Three Disciplines
With a strong cycling and running base, and my time in the pool, I eventually got all three disciplines under control—though not perfectly. I was still a beginner at swimming, but I was able to move forward without panicking while doing the front crawl.
After completing my first marathon, I signed up for a triathlon, using it as a test run for the Olympic distance in 2025.
The Final Weeks Before the Triathlon
After the marathon, I had six weeks to prepare for the triathlon, though I spent one of those weeks on a 900 km (559 miles) bike tour from Hamburg to Munich (the video will be up on my YouTube channel soon!). This left me with only four weeks of real training, one of which I spent on vacation.
Nevertheless, Humango helped me optimize my preparation, and by race day, I was in peak condition.
As the event approached, I found myself getting caught up in researching everything—transition zones, how to keep track of laps on the bike, and the importance of nutrition for a sprint distance. I overthought everything, typical for me.
Credit: Gregor Runge
Race Day Happened In A Flash
Race day arrived, and everything happened quickly: picking up my timing chip, putting on my trisuit, warming up in the water—and then suddenly, I heard the countdown. I had planned to make a YouTube video about my first triathlon and had put a lot of thought into a realistic target time.
My personal goal for the 500m swim was under 20 minutes, but Humango estimated 15:37. I finished the swim in 13:20—two minutes faster than I had expected. That gave me a big push! The first transition went well at 2:19, just 19 seconds slower than my and Humango’s estimate.
Next was the bike. My goal was under 40 minutes, and Humango predicted 34:22. I completed the 20 km (12.43 miles) ride in 34:46, and the second transition took 2:13, including a quick, unplanned drink break.
Finally, my strongest discipline: running. I aimed to finish the 5 km (3.1 miles) in 22 minutes, while Humango set a target of 24 minutes, maybe Humango already knows me better than myself. I crossed the finish line in 24:26—just 2 seconds off Humango’s prediction. Crazy!
Final Thoughts and Looking Ahead
When I crossed the finish line, adrenaline was pumping. I’m normally a reserved person, but I was grinning from ear to ear, talking at double my usual speed in my video.
My conclusion: the Olympic distance is definitely happening next year—my ambition has been ignited! With Humango by my side, I’ll keep pushing my body to its limits. The app makes training so easy that it fits perfectly into my everyday life. And I’m excited about how far I can push my body.
If you’ve made it this far and are considering doing a triathlon, I say go for it! Look at what’s feasible for your schedule and remove any obstacles. For me, the weather in Hamburg was always my excuse. My first step was buying proper rain gear and adopting the mindset, “Every step counts.” Get out there, and I promise you’ll love it!
