Triathlons are not for the weekend athlete. These often grueling events involve miles of swimming followed by biking and then running, with no rest until the event is over. If you plan on becoming a triathlete, give yourself plenty of time to properly train and build up enough endurance so that you can finish the race as healthy as you were when you started it.
Swimming
Swimming a distance of anywhere from 200 yards to 2.4 miles is usually the first component of a triathlon. You are free to use any any type of stroke to move through the water, usually a lake or open ocean, and you can rest by treading water, floating, holding onto an object, like a buoy, or standing on the bottom of the lake or the ocean floor. Most events allow you to wear a wetsuit, if the water's temperature is below 84 degrees Fahrenheit, along with swim goggles and a swim cap. Swim fins or gloves may be grounds for disqualification.
Cycling
The cycling portion of a triathlon normally follows the swimming leg, with course distances ranging from five miles to 112 miles. The official rules state that if your bicycle is operable, you must propel it by moving the pedals with your feet, although pushing the bicycle with your hands is permissible under certain conditions. If the bike becomes inoperable during the race, you may complete the biking leg by pushing or carrying your bicycle while you run or walk. You must wear a regulation bicycle helmet at all times unless you have dismounted from your bicycle, and any type of audio device --- such as a headset, radio or headphones --- is not allowed and may garner you a time penalty.
Running
Expect to run anywhere from three miles to 26.2 miles in the running portion of a triathlon. Simple, straightforward rules govern this leg of a triathlon. Run or walk the entire course. Crawling or other types of forward movement may get you disqualified. You may not carry anything except a water bottle that is not made of glass. As in the cycling portion of the event, you may not wear or carry any headphones, headsets or other audio equipment.
Heart-healthy Training
Training properly for a triathlon is critical for your health and your performance. The swimming portion of the event requires upper body strength, while strong legs and long-distance endurance are needed for the running and cycling legs. The American Heart Association recommends using the proper target heart rate to ensure the proper level of training and endurance building. A maximum heart rate is usually 220 beats per minute minus your age, or 180 beats per minute for a 40-year-old. During initial training, expect to reach 50 percent of your target heart rate, working up to 75 percent over the first few weeks. Within six months, you should expect to train at 85 percent of your target heart rate.
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