Triathlon is a sport consisting of three disciplines: swim, bike and run. There are various distances ranging from a sprint to iron distance. For your first triathlon, the sprint distance will be ideal. This will be a 300 to 750 meter swim, a 12 to 20 mile bike, and then a 5 kilometer (3.1 mile) run. It will be necessary to devote 4 to 6 hours of training (swim, bike, run and weight training) per week for the sprint distance triathlon.
The Triathlon Lifestyle
Step 1
Schedule two swim workouts per week. Incorporate swim drills to improve your swim efficiency. Consider hiring a swim coach to analyze your swim stroke. Start with swimming 25 meters at a time and then build up to swimming 1500 meters non-stop. Include your weight training workouts on your swim days. Train your upper and lower body in the weight room using machines, free weights, medicine balls and stability balls.
Step 2
Ride your bike two days per week. Ride on your stationary trainer if the weather is inclement. Practice becoming efficient and comfortable with your clipless pedals. Go to an empty parking lot or quiet neighborhood streets and practice starting, stopping and clipping in and out of your pedals. Start with a 5 to 10 mile ride and build up to riding 25 miles.
Step 3
Schedule two runs per week. Begin with a 1 minute jog followed by a 1 minute walk for a total workout time of 20 minutes. Increase the jog segment time 2 to 4 minutes each week until you are running 20 minutes non-stop. Build up to running a total of 4 miles continuous. Perform one of your run workouts per week immediately following your bike workout. Build up to a 20 mile bike ride immediately followed by a 3 to 4 mile run.
Step 4
Perform a triathlon on your own at the fitness center 2 to 3 weeks before your race. Swim 1000 meters, followed by a 20 mile bike on the stationary bike, and finish with a 4 mile run on the treadmill. Consume one bottle of fluid replacement drink on the bike and consume one energy gel before your 4 mile run.
Tips and Warnings
- Wear a heart rate monitor during your bike and run. If you have never ridden a bike before, consider toe clips or platform pedals before using clipless pedals. Consume a bottle of fluid replacement drink on your bike rides.
- Consult with your physician before starting a training/workout program.
Things You'll Need
- Swim goggles
- Swim cap
- Swim suit/triathlon suit
- Wetsuit
- Cycling helmet
- Cycling shoes
- Cycling gloves
- Stationary bike trainer
- Triathlon bike/road bike
- Cycling tool kit/tire changing kit
- Sport sun glasses
- Triathlon shorts/running shorts
- Triathlon top
- Running shoes
- Easy-shoelace system
- Heart rate monitor
- Fluid replacement drink mix
- Energy gel
References
- International Triathlon Coaching Association Manual
- Forever Fit: The Easy-to-Follow, Step-by-Step Life Plan to Improve Your Body and Mind; Richard S. Kattouf II O. D., Richard S. Kattouf, II
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