Although the word triathlete conjures images of supremely fit men and women, successfully completing a triathlon is within the reach of even slightly out of shape people. According to TriathlonTrainingGuide.com, the first step is to sign up. Once you've committed, all that's left is to get in shape for race day.
Beginning Steps and Phase One
Step 1
Sign up for a sprint triathlon. At 500m swimming, 20k on the bike and a 5k run, a sprint triathlon is the recommended introduction to triathlon training. Choose a triathlon that's taking place at least three months in the future.
Step 2
Note whether the swim is in open water or a pool and whether the cycling is cross-country or on a road. If swimming in open water, consider buying a wet suit. Depending on your bicycle, you might want to outfit yourself with tires most appropriate for the cycling surface.
Step 3
Run, bike and swim twice per week. Begin with the distance for your triathlon, such as 500 yards for your swim. If you can't go the entire distance at first, take breaks between shorter sets but still travel the full distance by the end of your workout.
Step 4
Work your way up to being able to go 125 percent of the distance you'll do for the triathlon. For example, train your way up to 625 yards if your triathlon has a 500 yard swim.
Step 5
Take one week off from training once you've achieved step four.
Phase Two
Step 1
Train five days per week during this phase. Do three days of interval training with one specific event, alternating sprint speed with slow speed to build up your endurance.
Step 2
Practice two events, such as run-bike, run-swim or bike-swim, in one training session. Begin by going the full listed distance, again taking rests if you can't do it all at once. Alternate the event combination week by week. Work your way up to 125 percent of the triathlon distance.
Step 3
Run all three events in one training session. Begin at 50 percent to 75 percent of the total distance, working your way up to 125 percent of the triathlon distance.
Step 4
Begin swimming in open water if your triathlon isn't in a swimming pool. Open water swimming is different from pool swimming.
Step 5
Practice your transitions on those days when you're running combining the legs. Many beginning triathletes lose a lot of time because they haven't practiced changing clothes or mounting their bike while tired.
Step 6
Take one week off once you can go 125 percent of the triathlon distance.
Phase Three and Race Day
Step 1
Train five days a week during this phase. Do interval training on three exercises per week, plus two three-leg sessions each week.
Step 2
Reduce your distance to 110 percent of the race distance, working now to improve your time.
Step 3
Take the week before your race off entirely. During this week, increase your caloric intake, especially of proteins and carbohydrates.
Step 4
Get plenty of sleep the night before your race.
Step 5
Show up early to your race to ensure you understand the course and have plenty of time for last-minute changes.
Things You'll Need
- Swim wear
- Goggles
- Bicycle
- Access to swimming pool
References
- Triathlon Training Guide
- Kelly Dodge; Triathlete; Portland, OR
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