A triathlon is an event involving three different sports --- swimming, cycling and running. Athletes completing a triathlon need to build a good level of physical endurance to compete in three sports consecutively. Triathlons are categorized according to the length of each section of the race. A full triathlon, also known as a "long distance" or "Ironman" triathlon, features a 2.4-mile swim followed by a 112-mile bike ride and a 26.2-mile run. The mini triathlon, also known as "sprint distance," typically features a 750-meter swim, a 12.4-mile bike ride, and a 3.1-mile run.
Step 1
Choose a mini or "sprint" triathlon you want to participate in. If you are already in quite good physical shape, the optimum training time for a triathlon of this length is between 10 and 14 weeks. If you have a lot of work to do on your physical-fitness level, or if you are inexperienced in one or all of the triathlon disciplines, consider a longer training period.
Step 2
Make a training schedule that features all three sports on at least a weekly basis. Be sure to set a training regimen you will be able to stick to. Train at least three days each week, and make sure to distribute your workouts among running, cycling and swimming so that you never go more than a week without practicing each individual sport. If you are able to train more than three days each week, focus extra workout time on the sport in which you feel least proficient.
Step 3
Practice swimming in open water if your chosen mini triathlon will involve swimming outside of a pool environment. In open water, visibility and navigation can be relatively tricky, so practice swimming in straight lines and using landmarks above the water level for sighting.
Step 4
Include "brick" workouts in your training schedule to simulate the back-to-back sporting events of the triathlon. For example, you might do a brick of swimming then cycling by swimming for 30 minutes and then getting directly on your bike and cycling for an hour. Bricks of cycling then running are also good practice --- after cycling for a period of time your running speed will likely be slower than usual, because your leg muscles are already tired.
Step 5
Work out the logistics involved with your triathlon. This includes everything from nutrition the day before and day of the race to transport to and from the race site. You should also practice transitioning among the three triathlon sports. The time spent in transition between each sport counts toward your overall race time, so you want to minimize how long it takes you to get out of your swimming gear and onto your bike, or to be ready to run after the cycling portion of the race.
Tips and Warnings
- For your first triathlon, a local event with a relatively small number of competitors will be the least intimidating way to start. Depending on the water temperature on race day, you may have the option of wearing a wetsuit for any open-water swimming in the triathlon. Take regular rest days to recover from your longer workouts. Triathlons can be completed by relay teams, with one person doing the swimming, another doing the biking and another completing the running section of the race.
- Never swim alone in open water unless there is a lifeguard or spotter available to watch you. Consult your doctor to ensure you are physically capable of training for and competing in a triathlon.
Things You'll Need
- Running shoes
- Bicycle
- Swimming costume and goggles
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