How to Train for a Triathlon
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With modest and regular effort, you can accomplish things you may never have dreamed of. The triathlon community is filled with a wide range of people, all of whom just get out there and 'do it.' The fact that we are all out to try something hard (what other sport has a 90 minute "sprint?") builds tremendous camaraderie and support. With some simple and proper preparation you too can be a triathlete.
Steps
- Train in each event. You are going to swim, ride and run. Therefore, each week, you should swim on day 1, ride on day 2, run on day 3, swim on day 4, ride on day 5 and run on day 6. Day 7 is off.
- Start off with a 20 minute work out. So, for swimming it is 20 minutes of swimming -- not 20 minutes of being in the pool!
- Increase the time to 40 minutes as your stamina improves.
- Practice some ‘brick’ sessions about a month ahead of your event. A brick is where you do two disciplines back to back. The most important session is the 45-minute cycle ride followed by a 15- to 20-minute run. This gets you used to changing muscle groups.
- Consider joining a Masters swim program to become more proficient in the water. These programs generally accept all levels of skill in the water.
- Start with some sprint races (usually a ~700 meter swim, ~15 mile bike and a 5K run). You do not need to set a land-speed record, just use the races as a learning experience. You can use sprint races as a building block for longer races (international, half-ironman, and ironman), or you can choose to focus on sprint races. But you need to race to put all the training together.
- Train over the winter using a bike trainer - in the off-season, you can do a lot of long steady distance work ("LSD") that will build a strong network of capillaries in your legs that will serve you well in the summer during race season.
Tips
- Have fun. The reason we do this is to have fun.
- Find two or three races in your area. The races help you stay focused on why you are training. Having just one race puts too much stress on the race. You will always have one race that didn't work out well. Having more than one in the season will help you stay happy about training. After all, this is fun!
- The longer you work at it the better you will get and the more you will enjoy it. A 4 month training period is good. You never know, you may just get hooked.
- Each sport has a form guide. For swimming, check out the "Total Immersion" technique. For biking, strive for excellent bike fit. For running, check out the Pose Technique. Links provided below.
- You might be able to do more in one or two sports. If you can, you should. For example, if you have been a strong bike rider, consider going out for a 40 or 50 minute "base" ride.
- Increase your time in each sport by 10% each week until you can do a 40 minute workout in each sport.
- Build in a three or four week cycle. Add 10% over your base for week #2, 20% over base for week #3, then return to your base for a week #4. Then you start where you left off (20% over base) for week #5 and so on. The reference materials give a great amount of good information on cyclical training.
- Practice swimming in open water and U-turns on your bike.
- Carefully monitor your diet. You need whole grains, vegetables, fruits and lean meats. Stay away from processed foods! You want to carefully any control weight loss to a pound or two a week in order to maintain energy.
- Limber up before exercise. Stretch after exercise. Too many people try to stretch with cold muscles, which injures them. People also forgo the stretching when the muscles are warm. This leads to tight muscles and (you guessed it) injury.
- Listen to your body. If you are just too tired to get up in the morning, then take some time off.
- Did you get the point about having fun? This should be fun, so have fun!
- There is probably a triathlon club in your area. Google, check out USAT, look for a health club, YMCA, or sports store with a bulletin board.
Warnings
- Do not start any fitness program without clearance from a doctor.
- Carefully stressing your body and then recovering fully is how you build endurance and strength. Going too hard, or not taking enough recovery time are classic newbie mistakes.
- Hydration is key. You need to drink on the bike (cause you can't in the water and won't want to during the run). Balance and moderation is necessary to avoid dehydration or hyponatremia.
Things You'll Need
- Unless you want to, there is no need to buy an expensive bike in the beginning. You can find plenty of used bikes on eBay and a lot of new road bikes (that can be converted to a tri-configuration with the addition of Aero bars) under $1,500.
- A basic wetsuit is a good investment if you live in colder climates. Many races will partner with shops that rent wetsuits. Wear one if the water is below 68 degrees Fahrenheit.
- You will need a good, lightweight pair of sneakers. It is best to visit a pro-shop and have your running gait analyzed (they video tape your legs and feet and play it back in slow motion).
Related wikiHows
- How to Train for a Long Course Triathlon
- How to Begin Running
- How to Get Fit
- How to Have More Endurance
- How to Prepare for a Marathon (Novice)
Sources and Citations
- Excellent starter guide: "Triathlon 101" by John Mora. Link to Amazon.
- A How-To for us Age Groupers is "Triathloning for Ordinary Mortals" by Steve Jonas. Link to Amazon.
- A great reference is "The Triathlete's Training Bible" by Joel Friel. This is a book I use every season and get more and more out of it. Link to Amazon.
- Website: Total Immersion is a great way to learn how to swim easily and efficiently.
- Website: The Pose Technique teaches you how to run easily and efficiently.
- Website: Training For Your First Triathlon at BeginnerTriathlete.com
- Website: TriNewbies.com website is full of helpful guides
- Website: USA Triathlon sponsors many "age group" events
- Website: The US Olympic Team has a small article on getting started
- Another way to look at running is "Chi Running". This book by Danny and Katherine Dreyer is getting a lot of attention. Link to Amazon
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