What if I finish last in a triathlon?

Worrying about finishing last is a concern many people have when racing a triathlon for the first time but it shouldn’t put you off giving triathlon a go.

It really doesn’t matter where you come in the race, it’s just about trying to enjoy it.

Also regardless of speed, you’re doing better than most people, as more than a third of adults in the UK aren’t getting enough exercise, thereby increasing their risk of cardiovascular disease, obesity and type 2 diabetes (Guthold et al., 2018).

So even if you are last or aren’t as fast as you want to be, you’re looking after your health which I believe is much better than coming first in a race.

• How fit do you have to be to do a triathlon?
• Can anyone take part in triathlons? What if I’m not very fit?
• How to train for your first triathlon

The best way to tackle this is to have a positive approach. Countless research studies in sports psychology have proven the power of positive thinking and self-talk. Athletes who go into a workout or race with positive thoughts perform significantly better and more consistently than those who approach workouts and races with a negative attitude.

So trust me no one will be judging you when you go out and race, on the contrary the support you receive from fellow triathletes is amazing and everyone is there to support one another.

You’ll be surprised how amazing you will feel after doing a triathlon regardless of where you came, so go out and enjoy it.

Chance your approach to goals

If these words of encouragement still don’t stop you from worrying, though, here’s another tip… Everyone loves to set themselves goals. It gives you something to focus on and adds purpose to your training and the effort that you put into what you do.

However, rather than setting yourself a goal based around what place you finish in or how quick you complete the whole race, give yourself smaller targets that focus more on the process or individual aspects of the day.

For example, you could set yourself a target to get through the swim without stopping or without panicking, if that’s something that’s a regular occurrence for you.

Or you could set yourself a target to improve your transition times and get through it quicker or more smoothly.

Alternatively, you may want to focus on keeping your running form or cycling cadence in a good spot.

The aim is for these to be micro targets that are specific to you – things that you can control and don’t seem as daunting as a great time.

And remember, you’re a triathlete no matter where you finish. Not everyone can say that.

• How to take part in your first triathlon: all your questions answered
• 24 frequently asked questions for beginner triathletes
• Plan your first race: our ultimate beginner’s guide