USA Triathlon is the official body governing triathlons in the United States. The sport combines running, cycling and swimming into a single event that is the ultimate test of endurance. Triathletes have the option of competing at a number of levels from the sprint to the ironman. Regardless of what level you compete at, there is a training regimen for you.
Stretching
Before you begin training for any length of triathlon, make sure you stretch. Failure to stretch before exercising will leave you open to injury. Dynamic stretching is a good way to begin a workout. It warms up your muscles and gets them used to being in motion. You should also end a workout with a good stretch, this time static stretching. These are stretches where you do not move in the fashion you do while training.
Running
Running is one of the three legs of the triathlon. The distance varies from 3 miles to a full marathon. Get the right footwear so that you do not injure yourself training. Slowly ramp up your running each week. Remember that the run comes last in the triathlon. This means that you will have to run after a long swim and bike ride. Run longer than you will for the triathlon or run after another exercise to simulate the experience.
Swimming
The swimming portion of a triathlon is between a half-mile and a 2.4-mile swim. Again, gradually increase the amount of time that you train in swimming. This is the first event, so you don't have to worry about being tired to simulate the event. One thing to consider, however, is that the triathlon does not take place in a pool. You will be swimming in open water. Getting used to that is an important part of getting ready for a USA Triathlon-sanctioned event.
Cycling
Cycling is the middle event in the triathlon, between swimming and running. You will likely be fatigued from the event, so again, you should train fatigued. As with the other events, you should also slowly increase the distance you train. Wear the right shoes for cycling, or you can injure yourself. The triathlon takes place on a road. You will be on a smooth surface, but you should be prepared for a number of inclines and declines. Scout out the route and use it, if possible. If not, train on similar terrain.
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