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How to Train for Your First Triathlon
By Jamie Silber CPT & Nicky Evans MS

So you find the challenge of a triathlon appealing? Maybe you were a swimmer in high school, or used to run cross-country and you feel the need to compete as an adult. We hope the following tips will inspire you to pump up your bike tires, check your running treads, and dive into training for a triathlon.

Loosely defined, a triathlon is an event in which an individual completes a course comprised of three sports: an open-water swim, a bike ride, and a run-no rests, no help, no fear, just lots of fun!

Triathlon courses and distances vary greatly, from the short "sprint" distance to the long "Ironman" distance seen in Hawaii each year.

Although triathletes are often called "crazies," "superhumans," or "tri-zombies," virtually anyone of the few adult participation sports where age and sex lines are gray-whether you're in your teens, in your 70s, male or female, you can happily coexist both in training and racing.

In a triathlon, you will race within an age/sex category against close peers. Yet, many triathletes also complete the goals they set for themselves. For you first triathlon, choose a sprint distance race. There are plenty every summer. Simply check event calendar listings.

If trying your first triathlon sounds exciting, see the week-at-a-glance below. These are the basics to get you started. There are also many resources to help you along the way. Many of them are mentioned in the following sidebars.

The most important rule of thumb in training for a triathlon is to prepare to have fun. There is nothing like the buzz of crossing the finish line, accomplishing a goal you have trained for and earning the title Triathlete. Good luck!

Where to Look for Triathlon Events

Race event calendars
Triathlete magazine (To find out where the magazine is carried, call (800) 842-0357.)
Inside Triathlon magazine (To find out where the magazine is carried, call (800) 234-8356.)
On the Internet: Triathlete Online homepage at www.triathletemag.com and The Triathlete's web at www.w3.one.net/~triweb/triweb.html

Where to Go for More Information
Swim Stuff: US Master Swimming, an organization made up of local swim clubs for people 19 and older, has great training programs in most cities. Check with your local municipal pool for more information. Also, sample training programs and more information are available on the Internet at www.swim.net.

Bike Basics: Local bike shops should have information about group rides and maintenance workshops. Sally Edward's book Triathlons for Fun (Triathlete magazine, 1992) and Dave Scott's Triathlon Training (Simmon and Schuster, 1986) both have great bike training programs.

Sample Training Program
Your goal for your first triathlon should be to cross the finish line with a smile on your face. Before choosing a date, find out what your tri-fitness foundation is. Once you can confidently complete the foundation distances, set a race date eight to 10 weeks ahead to allow ample time to build up to the race distances of your triathlon debut.

Keep in mind that balancing work, family, and tri-training can become a stressful juggling act. Try to fit workouts into your lifestyle, like noontime swims, pre-work runs and weekend rides. Keep in mind training should be fun, even social!

The Week At A Glance

RUN: 3 Workouts
   A. Track Training- walk/jog/sprint
   B. Rolling hills
   C. Long, flat distance-building run

How to build up your distance and speed is a complex topic and the aforementioned books, magazines and Web addresses all have well-written articles on increasing distance and speed safely and effectively. Basically, over your eight to 10 weeks of training, increase gradually so your final workouts are at race distances. Intensity of workouts is increased through speed work. The hills, sprints and intervals will help you sustain a faster pace over time.

BIKE: 2 to 3 Workouts
   1. Strength-ride hills
   2. Speed-interval training
   3. Endurance-long, steady distance ride

Learning how to fix punctures and basic mechanical problems is important; in a triathlon, you are on your own and outside assistance can lead to disqualification.

SWIM: 3 Workouts
Regular swimming is essential to build up a feel for moving through the water efficiently.
   1. Technique-do drills to focus on efficient and effective stroke
   2. Strength-focus on speed with swim, pull and kicking intervals
   3. Endurance-a long, continuous swim to build up distance.

The Gym
Core and stability strength training is a good supplement to your training schedule. Strengthening your abdominals and back (core), and doing balance and stability exercises to strengthen and maintain joint integrity (specifically hip, knee and ankle), is a good idea. Contact ProActive Fitness at (310) 739-7161 for more information. Peak for Race Day

Your last hard training workout should be one week prior to race day. During this final week, light, slow-paced swim, bike and run sessions for a very short duration are okay. Take time to relax, check your equipment, clean and tune your bike and prepare mentally for the race.

Other articles in this series:
» Triathlon Basics
» Equipment List

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