Triathlons are timed athletic competitions. They are races that have three legs, or components, of the competition. There is a running leg, a swimming leg and a bicycling leg. The legs of the triathlon are run consecutively and the total time for a participant's race is the sum of the legs plus any preparation time needed, such as mounting the bicycle for the bicycling leg. The distances for each leg can vary. Beginners should start with the triathlon that has the shortest distances, which is called a sprint triathlon. Distances can vary somewhat in a sprint triathlon, but generally the running leg of the event is five kilometers, or about 3.1 miles. The swimming leg of the sprint triathlon is about one-fourth of a mile. The bicycling leg is between nine and 15 miles. As with any athletic event, training will help improve performance.
Step 1
The AARP has a 12-week training schedule that incorporates training for each leg of the triathlon. Mondays are days of rest.
Step 2
Tuesdays are days for training for swimming. From 200 yards in the first week, the length of the swimming progresses to 300 yards in the twelfth week.
Step 3
Wednesdays are days that have training sessions for both running and bicycling, progressing from 15 minutes for each activity in the first week to 30 minutes for each activity in the twelfth week. Training for a triathlon should be done with a heart rate monitor. The pace of the training should be performed so that the heart rate is in the target zone.
Step 4
Thursdays are days for short walks and can be used to allow muscles to recover.
Step 5
Fridays are days with no training and are rest days.
Step 6
Saturdays have the bicycling and running sessions just like Wednesdays, except the order of the two activities is reversed.
Step 7
Sundays are days for bicycle training, progressing from 30 minutes in the first week to two hours in the eleventh week. The twelfth Sunday in this program is the day of the triathlon. Triathlons can also be emotionally draining. There can be fatigue and mental letdowns as well as the good feelings that can come with successfully completing a triathlon.
Tips and Warnings
- Plans for fluid replacements should be practiced ahead of time as it is important during a triathlon to remain hydrated. For example, during the bicycling leg of the triathlon, water or a sports drink can be consumed from a water bottle attached to the bicycle frame.
- Triathlons require a lot of time for training, and this can have an impact on family relations. Make sure family members are aware of training schedules.
Things You'll Need
- Bicycle
- Swim suit
- Heart rate monitor
- Running shoes
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