Training for your first triathlon should be both a challenging and rewarding experience. By definition, a triathlon consists of three events--usually swim, bike, and run portions. Depending on the style of triathlon you are racing, these events will have different lengths. For your first triathlon, you may want to consider a sprint triathlon, which is designed for beginners and has shorter distances than traditional triathlons. Most individuals can fully prepare for a sprint triathlon in 10 to 15 weeks. If you are starting a new training program, or have not exercised in the last six months, you should check in with your doctor to get medical clearance.
Swim
Training for the swim leg of the triathlon can be difficult. Typically, you should dedicate two days per week to swimming workouts of about 30 minutes. If you have not been in the pool in several months, start by just getting in and acclimating yourself with the water to build a base. Progress quickly to lap swimming. As you train, you should be able to swim the distance of your race at least a few weeks before the race date. If your event is in open water, such as a lake or the ocean, only practice swimming there when you feel comfortable and can take a friend with you. Your race should not be your first open-water swim.
Bike
You can train for the bike portion on any type of bicycle you have. If you do not own a bicycle, you can use indoor trainers at the gym to build a cycling base. You need to be cycling at least two days per week. Generally speaking, cycle training sessions of 40 to 60 minutes will suffice. If you can, you should train on the open road. As your race date nears, build up to the distance of the race plus some.
Run
Obtaining a solid run base is important so you can finish strong. Run at least two days per week. If you are new to running, or having trouble running, take walking rests during your training runs, but do not fully stop. Ideally, by the end of your training, you should be able to run five kilometers plus. It is important to train at a pace that is comfortable to you, and one that is sustainable after swimming and running.
Transitions
Sometimes called the fourth event, transitions are an important element to practice before race day. The clock keeps ticking as you are transitioning between the swim and bike, and between the bike and run. Practice by taking off your wetsuit (if you are wearing one) and getting into your cycling gear and on your bike. Transition training also allows you to become familiar with your gear and how it works. Highly efficient transitions can improve your time and give you extra peace of mind on race day.
General Tips
Combining workouts into a single day is commonly referred to as brick workouts. These workouts help your body adapt to combining multiple sports in a single training session. Taking a rest day every week is vital to letting your joints and muscles recover. If you perform a brick workout, take an extra day off that week. A physical therapist or personal trainer should be able to help you get started on the right foot with triathlon training. Take advantage of any available resources to get you ready to complete (and compete) in your first triathlon.
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