The triathlon--a sport that encompasses swimming, cycling and running--is growing in popularity. The American Council on Exercise listed "event- or sport-specific exercises," such as the triathlon, as a top fitness trend for 2010 because participants have fun staying in shape while working toward a goal. Training for a triathlon provides strong general fitness training: swimming develops the upper body; cycling concentrates on the quadriceps; and running develops the hamstrings and calves.
Because the training can be very intense, many triathletes train in groups through triathlon clubs and fitness centers. Training involves concentrating on each of the three sports, and may also involve general cardiovascular exercise, flexibility and core-strengthening work, weight-training and rest days.
History
Triathlon competitions began in 1974 as casual training exercises for runners along San Diego's Mission Bay. Members of the San Diego Track Club held the events on summer evenings, and they were intended as light-hearted breaks in the normal grind of training for marathons and 10Ks, according to the U.S. Olympic Committee. The triathlon became an Olympic sport at the Sydney, Australia games in September 2000.
Types
Distances vary among triathlons, and include the sprint distance, .5-mile swim, 13-mile bike and 3.2-mile run; international, or Olympic distance, .93-mile swim, 24.8-mile bike and 6.2-mile run; half-Ironman, 1.2-mile swim, 56-mile bike and 13.1-mile run; and Ironman, 2.4-mile swim, 112-mile bike and 26.2-mile run.
Training Programs
Hal Higdon, author of "Marathon: The Ultimate Training Guide," outlines an eight-week training program that begins with participants running for 30 minutes and cycling for 60 minutes. Another program--by Stew Smith, author of "The Complete Guide to Navy SEAL Fitness"--calls for 1.36 miles of swimming, 6-mile runs and hour-long cycling workouts (see Resources).
Time Frame
A triathlete on the Triathlons.TheFunTimesGuide.com website urges would-be Ironmen to be realistic about the commitment of time, energy and resources, comparing the training to a part-time job, perhaps even more. "It would be no stretch of the imagination to say that training for an Ironman becomes your life or at least a primary focus of it," he writes.
Even for a sprint distance triathlon, participants will need to make a serious commitment to the training. Just about every day, you will need to swim, bike, run or do some other form of physical exercise that will prepare you for your race. Make sure you are willing--and able--to make such a commitment.
Preparation
How much time you need to prepare for your triathlon depends on your fitness level and the triathlon you have selected. Your specific goal also matters--whether you are in it to win or just want to complete the race.
Many websites offer training logs and suggested exercises (see Resources). Hal Higdon points out that many runners are not good swimmers and may benefit from the assistance of a swimming coach while training for a triathlon. If you're good with swimming but haven't been on a bike since childhood, a cycling coach may be in order.
Find fitness-minded people in your community to train with through bike shops, running stores and at local swim clubs. Nationally, the Leukemia and Lymphoma Society sponsors "Team in Training" groups (teamintraining.org).
Equipment
Some coaches advise that you begin training in this sport before purchasing all of the gear, so that you learn what will work best for your situation.
For swimming, you will need goggles, nose plugs, and a skull cap (for cold water) or swim cap for training. Eventually, you will need a wetsuit, available in sleeveless or full-sleeve versions, and a bodyglide product to prevent chaffing.
A bike, helmet and water bottle are essential for the cycling portion. Some people prefer special cycling shoes, socks, gloves and sunglasses, as well as a cyclometer to track distance. A bike pump and repair kit with a spare tube--and a spare water bottle--are also good to have come race day.
For running, proper shoes are a necessity. Some triathletes wear socks. You may want a visor or cap in sunny weather, and a hydration belt for longer distance runs.
A "transition bag" can help keep equipment in order on race day, helping you go smoothly from water to bike and from bike to running.
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