Triathlons are challenging, three-part races that test physical endurance and athletic capability. You may be familiar with triathlons as an Olympic event, but they're relatively new to the games. If you're willing to test your athletic ability, sign up for a competition and dedicate 12 weeks to triathlon training and race preparation.
Background and Features
The San Diego Track Club invented triathlons in the 1970s. The race consists of swimming, biking and running--in that order. Triathlon became a summer sport in the Sydney 2000 Olympic games and 50 females and 50 males participated in the summer games. The lowest overall time--a combination of the three events--wins the triathlon.
Types of Triathlons
There are four different types of triathlon races. A sprint triathlon consists of a 1/2-mile swim, 12-mile bike ride and a 3-mile run. Sign up for an Olympic triathlon and prepare to swim 1 mile, bike 25 miles and run 6 miles. A half iron triathlon requires a 1.2-mile swim, 56-mile bike ride and 13-mile run. An iron triathlon consists of a 2.4-mile swim, 112-mile bike ride and a 26-mile run. All types of triathlons contain transition periods--moments between the different events when participants change clothing or switch equipment to get ready for the next leg of the race.
Training
While training for a triathlon is time-consuming and participants dedicate six days a week to race preparation, the training sessions provide variety and allow rest in between similar activities. Don't train the three activities on the same day--spread them throughout the week. Swim on Monday, bike and run on Tuesday, rest on Wednesday, do sprints and swimming--two different sessions--on Thursday and cycle on Friday. Integrate two strength training and stretching sessions into a weekly training schedule.
Nutrition
Fuel your body to get the most out of training and to compete effectively on the day of the triathlon. Increase your carbohydrate intake during training--carbohydrates provide glucose, the body's main source of energy. Eat whole grains, fruits and vegetables, low-fat dairy and lean sources of protein. Proper nutrition promotes muscular healing and post-exercise recovery. Eat small meals before training and avoid high fiber and heavy foods before training and the competition. Heavy and high-fiber meals cause cramping, indigestion and early fatigue during vigorous physical activity. Drink water throughout the day and drink a 1/2 cup for every 15 minutes of exercise.
Triathlon Tips
Practice transition periods--change from your swimsuit into your biking clothes and then into your running apparel during training sessions. Practice will reduce your transition period time and lower your overall time during the triathlon. Train in the shoes that you are going to wear during the race, practice cycling on the bike you will compete with and swim in water comparable to the competition's water. Changing training shoes causes blisters and contributes to injury or discomfort. The more familiar you are with your bike, the easier it will be to adjust to the terrain or wind resistance on the day of the triathlon. Swimming in a pool is different than swimming outdoors--the air, temperature and water all affect swimming conditions.
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