The first triathlon dates back to 1974 in Mission Bay, California, when a group of friends turned training sessions into informal races. Since that first race, triathlons have evolved into various distances and competitions being held around the world with new triathletes trying the sport every year. With the combination of swimming, biking and running, beginner triathlete training programs focus on skill development, conditioning and nutrition. However, every triathlete needs a training program that matches your lifestyle, race distance, fitness level, schedule and overall triathlon goals.
Skills
Each sport -- swimming, biking and running -- will be trained no more than two days per week. The workouts are designed to focus on the skills and mechanics for each sport. For example, the swimming workouts focus on proper stroke and stroke cadence, and the running workouts focus on stride length and speed. If one sport, however, needs additional training, you can substitute an occasional workout with a different sport. For example, if you're a strong runner and need practice running, you can add an occasional third swimming workout.
Workouts
Two baseline workouts are used every week for the training sessions. The first workout includes an interval workout characterized by alternating rounds of work and rest and the second workout is a tempo run working on a goal race pace and time. For example, for the swimming workouts, the first interval workout includes workouts such as four sets of 50 meters and the second tempo workout is a 200-meter swim. The biking and running workouts follow the same schedule and reduces the potential for overtraining and injuries.
Transitions
Transitions from the swim to the bike leg and the bike to the run are often considered the "fourth leg" of triathlons. For professionals, the transitions can win or lose a race, but beginners should use transitions for a seamless, stress-free transfer to the next sport. Incorporate transition practice into your training workouts by practicing taking your swim gear off and changing into the bike gear along with changing from the bike gear into the running gear. Practice the same routine every time and experiment with different ways to organize your equipment for smooth transitions.
Nutrition
Nutrition while training can significantly improve performance by providing essential nutrients for energy production, muscle development and repair. Depending on the length of the triathlon, you may need to use nutrition and hydration techniques during the race. For example, a half-Ironman race requires supplementation during the race to fuel the muscles. Use the workout training sessions to experiment with different supplements, hydration drinks and food to find something that your body and stomach can tolerate.
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