Triathlon participation worldwide continues in popularity in both amateur and professional ranks. Perhaps the explanation lies in the fact that competitive types from singular sports, such as running, are looking for new events that are more challenging and exotic to test their mettle. However, before you think about toeing up to the starting line of your local triathlon, it is best to put in some quality training to ensure you not only can go the distance, but also have fun while doing it.
Swimming
Swimming is a technical sport that does not come naturally to many new triathletes. You can learn proper technique swimming with a club, such as the United States Masters, a private swim coach, or self-coaching. Consider entering a sprint triathlon for your first race -- the swim distance is relatively short at around a half a mile. Train a minimum of 13 weeks before the start date of your first triathlon, even if you are in good shape. Your local 25 or 50 m pool will be well suited for your swim training. Swim twice per week with three days between swim practices for your run and bike training.
Cycling
Cycling is the longest leg of a triathlon, ranging from 12 to 15 miles in length. Performing well on the bike, and the run leg to follow it relies on your comfort on the bike. A cursory visit to your local bike shop for a riders fitting and drive train inspection is therefore well advised. Train on your bike twice a week, but not on consecutive days. The first day is for shorter rides focused for technique; the second day focused on endurance, increasing the miles 10 percent from the week before. Practice your aerodynamic position on the bike, reducing your body exposure to wind, making you faster with less physical effort.
Running
Although running short distances comes natural to most everyone, running mile upon mile training and racing does not. The run is the last leg of a triathlon, covering 5k, and is often the most difficult. Train at a low to moderate intensity running twice a week on alternating days focused on comfortably completing the distance rather than on time or speed. Include one weekly session transitioning from the bike to the run, called transitioning. Remember, walking part or all of this last leg is allowed, as long as you finish within the allotted time.
Conclusion
If you are like many new triathletes, you want your first triathlon to be a positive, learning experience. No matter how well prepared for are for your first race, lessons learned will compel you to try a different techniques for the next race. This is the appeal of triathlon racing --- never having a perfect race but always striving to do so. In training, do not over train. Increase total training time or total distance by no more than 10 percent weekly. Listen to your body, and take a day off weekly to avoid injury.
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