The challenge is appealing--to find out how far you can push yourself to compete. Triathlons are the ultimate endurance event in terms of cardiovascular development, muscle fitness and stamina. As a beginner, you don't have to worry about facing down past Ironman winners. Shorter, newbie-friendly triathlons have sprung up in many cities across the country, allowing regular people to train, compete and experience the thrill of achievement.
Identification
A traditional triathlon consists of three portions of competition--swimming, cycling and running. According to author and triathlete Michael Finch in "Triathlon Training," multi-discipline endurance races first became popular in Southern California in the 1970s. The most well-known triathlon is the Ironman competition, first held in Hawaii in 1978. In that race, participants swam 2.4 miles, biked 112 miles and ran 26.2 miles. The winner completed the race in just under 12 hours.
Types of Triathlons
Beginners should start with what's called a "sprint." According to the "Boston Globe," this consists of a .5-mile swim, 12.4-mile bike ride and 3.1-mile run. According to Ironman champion Tom Holland in his book, "The 12-Week Triathlete," sprint triathlon competitors usually finish in 1 to 2 hours, with Olympic-distance finishers at 2 to 3 hours, half-Ironman winners at 4.5 to 6.5 hours, and Ironman winners at 10 to 17 hours.
Training Strategy
Finch recommends following the 10 percent rule--only increase the amount of time you work out each week by 10 percent. Because your heart adjusts to more exercise faster than your muscles, it's easy to overtrain and cause injury, especially in the beginning stages of training. Representatives from Morpheus Personal Training told the "Boston Globe" that they recommend a 16-week training period for newcomers, one in which training days rotate among practice in each of the three disciplines.
Equipment
According to triathlete John Mora in his 2009 book,"Triathlon 101," most triathletes compete in their swimsuits. You'll probably want to buy a narrow, close-fitting racing suit that offers padding for your bike ride; Mora estimates the cost between $40 and $200. Purchasing a triathlon bike isn't necessary for beginners. You can compete with a road or mountain bike. If you do want to shell out the money, Mora writes you should expect to spend between $900 and $1,400 for a beginner's tri-bike, plus a few hundred more if you intend to buy a helmet, gloves, jersey, shorts, sunglasses, clipless pedals and cycling shoes. As for running, you'll need a lightweight padded shoe, which Mora prices at between $75 and $150.
Consideration
When setting your triathlon goals, athlete Tom Holland notes that your health--and your enjoyment--should always come first. Never push through an injury to try and meet your goals. Holland also notes that consistency is key for the triathlon trainer, perhaps more so than for single-sport athletes. Regular training in all three sports is virtually certain to lower your overall race time. Consistency in training, he writes, is more important than expensive equipment.
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