A triathlon is a race with three components. Part of a triathlon is a run, part is a swim and part is a bicycle race. The times to complete each leg of the triathlon are included in the total triathlon completion time. There are different distances associated with the triathlon legs in different types of triathlons. According to the San Francisco Bicycle Club, there are sprint triathlons, which could have a swimming distance as short as 200 yards, a cycling distance of 5 to 10 miles and a running distance of 3 miles. There is a spectrum of distances in triathlons, and at the high end is the ironman triathlon, which has a swimming distance of 2.4 miles, a cycling distance of 112 miles and a running distance of 26.2 miles. Regardless of the distances, training for a triathlon can help improve times.
Equipment
Triathlon events allow swimming goggles and a swim cap to be used during the swim. Participants are allowed to carry tire patch kits and air pumps during the bicycling portion of the event. A bicycle tire patch kit and air pump helps to keep the participant riding in case of a flat tire, which can occur during training or the event itself. You can also fit the bicycle with a water bottle to help maintain fluid levels. You can also store food on the bicycle and to eat during the bicycling part of training or the race.
Training Program
A training program can help prepare for the triathlon event. The University of Vermont has a suggested schedule that begins 12 weeks before the sprint triathlon event. Each week of the program gets progressively more strenuous. During the first week, event training is divided into different days. Monday is swim training of 1,000 yards. Tuesday is a day of bicycle training, and 45 minutes of bicycling is suggested. Wednesday is a 15-minute run. Thursday is a day off, which allows the body to recuperate and build strength. Friday is another 1,000-yard swim, following on Saturday by 60 minutes of bicycling. Sunday is 25 minutes of running.
Training Distances
The distances that are run, bicycled or swum should be increased over the period of training. By the end of training, whether it's a 12-week program or some other time frame, the distances should be greater than the event legs. This allows the participant to have the strength and conditioning necessary to complete the triathlon.
Strength and Conditioning
The triathlon is a grueling event. Increasing strength and conditioning helps participants to complete the event and improve times. Other types of strength training, including training with weights and strength exercises, such as pull-ups and sit-ups, helps participants train for a triathlon. Other conditioning training, which can be anything that elevates the heart rate, helps the body prepare for the triathlon.
Striders and Sprints
Striders can be incorporated into the running regimen. Striders are short bursts of accelerated running, faster than the normal pace of the entire run. These help with endurance. Training with sprints can also help improve triathlon running times.
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