A triathlon is a physically demanding race involving three sports--swimming, running and cycling. Preparing to participate in a triathlon can be a daunting prospect. Training involves getting yourself in good enough shape to cover long distances by water, bike and on foot. Each aspect of the race requires its own preparation, so how do you prepare for all three--and get ready for a full-fledged triathlon?
Step 1
Pick your distance. The type of triathlon you are training for affects how much you will train. There are three general triathlon distances: sprint (half-mile swim, 12.5-mile bike ride, 3-mile run), Olympic (1-mile swim, 25-mile bike ride, 6-mile run) and iron man (2.5-mile swim, 112-mile bike ride, 26-mile run). To start, you might want to consider attempting the sprint distances.
Step 2
Enter a race. That's right. Sign up for a triathlon that will take place in 6 to 8 months. You now have a goal and a training time line. This should keep the fires of motivation burning bright.
Step 3
Begin regular training sessions, each with a focus. For example, you will want to develop your endurance, so endurance runs will be the key to your training. However, you also will want to develop speed, so regular speed track sessions also will be necessary. The same goes for your swimming and biking sessions; rotate between endurance and speed sessions.
Step 4
Increase the demand of your workouts. You may have begun with 1 or 2 miles as your endurance run distance; soon your body will get used to this distance and it will be time to increase the demand, perhaps to 3 miles. Every few weeks, as your body increases its ability to match your workout goals, increase the demand of those goals.
Step 5
Rest. If your body is screaming that it is especially tired, then skip a training session. You are putting yourself through a serious training schedule, and from time to time the physical stress may be too much for your body. At such times, listen to it. Rest to allow your body to rejuvenate itself.
Step 6
Include weight-lifting sessions in your training regimen. This is mostly to benefit the cycling section of the race. Concentrate on exercises that benefit your quadriceps, calves, thighs, hamstrings, gluteus maximus and back--in short, your back and lower body. The cycling portion of the race tends to take the longest for most triathletes, so being in shape and fully prepared for this portion is crucial.
Step 7
Train the entire distance of the race once every week or two for the final 2 months of training. Don't push yourself the first time, but be observant; your first full-distance run-through will serve as a helpful barometer of what your training needs between now and the real race might be. Concentrate on your weakest portion.
Things You'll Need
- Bike
- Weights
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