Triathlons are multidisciplinary events that include swimming, biking and running. The most common triathlon distance for beginners is the sprint distance triathlon. A sprint triathlon includes a 0.6-mile swim, a 12.4-mile bike and a 3.1-mile run. During the race, athletes have to transition between events. When training for a triathlon, beginners have several areas to focus on to ensure that their first race is a success.
Mimic Race Conditions
Train the same way you race. If the swim on race day is in a lake, make sure to do a few swims in open water. Train with the same equipment you'll race in, including your shoes, bike and swim gear. If you're planning on wearing a wet suit in the swim portion, wear it when you swim in practice. Eat and drink the same products you plan on using on race day. Mimicking your race day allows you to prepare fully for your event.
Focus Your Training
Your training distances depend on which type of triathlon you signed up for. If you're doing a sprint distance triathlon, don't go overboard by logging excess miles. Sprint triathlons are short distance, so your focus should be on speed as much as distance. A 10-mile training run for a 3-mile race isn't the best use of your training time. Instead, focus on shorter distances at a faster pace.
Vary Your Workouts
Your body needs a challenge to make progress. Vary your workouts to see results. Keep in mind, too, that you should increase the difficulty of your workouts as you get more fit. If you don't make your workouts any harder, your fitness level will stay the same as well.
Be Consistent
To train for a triathlon, you have to be consistent with your training. Taking a few days off isn't a problem, but any more than that and you risk going backward in terms of your triathlon conditioning. Commit to your training and treat your scheduled workout times as you would an important meeting.
Rest
Listen to your body, and when you need rest, take it. Overtraining causes injuries that can prevent you from competing in your race. Don't get sidelined because you think you have to train every day. Your body needs rest to recover, so schedule your rest days just like you schedule your workouts.
Practice Transitions
The transitions between the swim and the bike portions of the triathlon and between the bike and run portions of the triathlon are included in your time. In the swim to bike transition, you will have to find your bike on the racks, get your helmet and shoes on and start your ride. After biking, you have to switch to the run, requiring you to change your shoes and take off all your bike gear. Practice doing workouts called "bricks," where you swim then bike, or bike then run. Include your transition in your workout to get used to switching your gear. Practicing transitions will help you avoid adding unnecessary minutes to your race time on the day of the triathlon.
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