Training for a triathlon takes planning, practice and perseverance. The Ironman, for example, is just one example of a triathlon that tests your speed, endurance and physical fitness capabilities. The competition consists of a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run. This event is not recommended for triathlon novices. Other examples or triathlons that are not as strenuous include Ironman 70.3, mini- or sprint triathlons and Olympic triathlons. These competitions consists of one-half or one-fourth the distances used in the Ironman competition and are recommended for triathlon novices.
Step 1
Find a triathlon coach. She will help you plan a training routine that will prepare you for the big race as well as mark your progress and highlight and provide feedback on areas and techniques that need extra work.
Step 2
Create a schedule. Pick certain days of the week to work on individual portions of a triathlon. For example, focus on sprinting on Tuesdays and Thursdays or swimming on Mondays and Fridays.
Step 3
Join a Masters Swim program. The organization provides classes, training and workouts all around the United States that may help you set and reach swimming goals similar to those found in triathlons.
Step 4
Learn how to swim in open water. Many triathlon swimming events occur at a local lake. The conditions of a lake are far different than those of a swimming pool. See if you can find where the swimming leg of the triathlon will be held and practice there.
Step 5
Take good care of your health. Eat a healthy, well-balanced diet to provide your body the proper fuel and energy to go through such vigorous training and event. Drink plenty of fluids. Get adequate amounts of rest. To prevent injuries from overtraining, schedule a day of complete rest in your workout schedule.
Step 6
Start slow. In addition to your planned training workout routines, run, bike and swim a few miles your first day of training and gradually increase the distance as your fitness levels improve.
Step 7
Practice transitions. Even seasoned triathletes have a hard time transitioning from swimming to biking or biking to running. Although you may still experience pain or fatigue on race day, practice may help reduce those feelings.
Step 8
Purchase equipment, if necessary. Replace a very old bike or a pair of sneakers. It is also important to invest in swimwear that meets the triathlon rules and standards. These items will be used during your triathlon as well, therefore it is important to make sure your equipment is broken in, you are comfortable using the equipment and everything works properly.
Things You'll Need
- Triathlon coach
- Bike
- Running shoes
- Swimwear
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