We spoke with triathlete Photi Karagiannis to get an inside look at what it’s really like to train for three sports at once. When most people think of triathlon, they imagine the big race day: athletes diving into the water, powering through long bike rides, and running across the finish line exhausted. But as Photi explains, race day is just the tip of the iceberg. The real challenge lies in the day-to-day training, the careful planning, and the mindset required to keep going.
Training for Three Sports, Not Just One
Unlike most athletes who focus on a single discipline, triathletes train for three. Swimming, cycling, and running each demand their own unique skills, techniques, and energy systems. Photi explained that his training split when he is in competition mode consists of 3x swims, 3x runs, 3x bikes, sometimes with a run off the bike as well, and 3x gym sessions!
That means no two days ever look the same. That variety keeps things interesting but can be overwhelming as it does require careful planning and time management to fit everything in. One morning might start with pool laps before work, while the next might include a long ride followed by a short “brick” run to teach your legs how to transition from bike to run.
Of the three disciplines, swimming is the most challenging for Photi as it requires more technical skill than the bike or run, which can be improved with general fitness too. The more experienced and time spent training as a triathlete, Photi has become aware of the increased training load to improve his swimming and balances the marginal improvements he is able to make with prioritising his recovery and his other disciplines for bigger improvements.
Training and Load Management
For many triathletes, training often starts before sunrise, when pools are quieter, roads are calmer, and fitting in sessions before work is sometimes the only option. Weekends typically involve long rides or runs lasting several hours, sessions that can be both enjoyable and exhausting. But triathlon training isn’t just about the physical grind; it’s also about finding joy in the quiet morning swims, the rhythm of pedaling through open roads, and the satisfaction of pushing through tired legs on a run. Learning to manage this training load safely is essential.
Early on, Photi discovered his limits through trial and error, pushing hard enough to appreciate that while the body can achieve more than expected, it is not indestructible. Over time, he adopted a structured approach using “Time x Relative Perceived Effort” to track session intensity and weekly load, while also considering sleep, nutrition, and enjoyment. Checking these factors with his physiotherapist ensures that training remains effective, balanced, and sustainable. Because managing load is only part of the equation, prioritising recovery becomes just as crucial, allowing the body to repair, adapt, and prepare for the next session.
Recovery Is Just as Important
High training loads make recovery non-negotiable. For Photi, this includes prioritising sleep and nutrition, adjusting intake according to energy expenditure especially during bigger training days, and incorporating strategies like sauna and foam rolling in the evenings to support both recovery and quality sleep. Stretching, mobility work, and strength sessions are equally integrated into his routine, ensuring the body can handle the demands of three sports.
The Mental Game
Exercising as a triathlete isn’t just about muscles and lungs, it’s about mindset. Training for three sports requires patience, resilience, and the ability to stay motivated on days when the last thing you feel like doing is putting on your runners or going for a swim.
Photi has experienced burnout firsthand, particularly during intense training cycles leading up to major competitions. He learned that when sessions start to feel like a chore, motivation drops, and performance suffers, it is essential to step back, focus on enjoying exercise, and gradually return to structured training. Recognising these early signs has allowed him to manage mental fatigue and maintain a sustainable approach to long-term training. He also found taking a break after his World Championship competition in October 2024 to be one of the best things to get him back on track for the following season!
Why Triathletes Keep Coming Back
For many, the appeal of triathlon is more than just fitness. It’s the variety, the community, and the challenge of constantly learning and improving. Training forces you to test your limits, but it also offers balance; a chance to swim, ride, and run your way through life with purpose.
Exercising as a triathlete is demanding, yes. But it’s also rewarding in a way that few other sports can match.
About Photi
Photi Karagiannis is an Adelaide based triathlete who competes in Australia and on the world stage. He balances his training time with full time work as a systems engineer.
Move for Better Health provides sponsorship and support for Photi to help keep him fit, healthy and strong.
