ARTICLES, TIPS, TRAINING & GENERAL ADVICE

You may have done some jogging, a little bike riding as a kid and some swimming. You may be new to one or more of the three sports that make up a triathlon. You may have lots of experience in running, cycling or swimming, but haven’t put all three sports together.

This program is a volume-builder. If you’re new to endurance, it’s recommended to focus on only volume for your first year, the following years you can start adding intensity-specific workouts as you will have a good base.

This program will help get you ready for your first sprint distance triathlon. The workouts are based on time, rather than distance. You’ll increase the length of the workout each week as you get closer to your event. Assuming you can do Week 1’s minutes fairly consistently with no problems or extreme fatigue continue the program. You may find that you are able add time to your run or swim, especially in the beginning, if you are somewhat experienced and possess an appropriate level of fitness. If that’s the case, feel free to make the necessary adjustments. Take 1-2 days off per week. This will help you recover from your work outs and help prevent injury from overtraining. Also, remember to follow the plan, when it comes time to taper for your event.

You’ll do training “bricks” once a week until you get closer to your triathlon. A brick consists of putting together 2 or more sports, i.e. swim, bike or bike, run. Bricks help your body adapt to the demands of triathlon. At first, you’ll notice how heavy your legs feel when you run and cycle after swimming. You’ll get used to it quickly and it will get easier. Finally, you’ll put it all together with a swim, bike, run, a “full brick”.

Swimming:

Triathletes usually swim freestyle, since it is the fastest swim stroke. Swimming requires the highest skill level of the three disciplines. Triathletes swim in open water, which is very different from swimming laps in the pool. However, the pool is a good place to start. Find a master swim class in your area. Health clubs usually have classes and can point you in the right direction for open water swimming groups. One you have established a swimming base, it’s important to practice swimming in the open water with a wet-suit. Wet suits are not always necessary, but are recommended for warmth and buoyancy.

Cycling:

Cycling requires a little less skill than swimming, but a little more than running. It’s important to have a bike that fits you properly. Get the bike checked out by a bike shop to make sure it’s in proper working order. Some bike shops offer classes on changing tires etc. A lot of the cyclists use clip in pedals. Beginners may not be comfortable with clip in pedals, that’s okay. One alternative is using the pedals with cages which allow for a more efficient pedal stroke. Although, indoor cycling provides a great cardiovascular work out, it doesn’t completely prepare one for outdoor riding. Hills, deviations in the road and other cyclists are all things a triathlete must deal with in a race. Therefore, it’s a good idea to find quiet roads or bike paths to train on. Training by yourself is okay, but riding in groups simulates race conditions. Group riding provides socialization, motivation and enhances bike handling skills. Check for cycling groups in your area for support with training.

Running:

Running after swimming and biking is a great challenge. Triathletes run on tired legs. Proper shoes and clothing are important. Shoes should be designed for running. Make sure you’ve got decent shoes, not old gym shoes. Clothing choice depends on the weather. Most triathlons occur in the Summer months, so you’ll probably be fine in shorts and a light t-shirt. Training in the Winter months requires layering the core, protecting hands, head and neck. You may start out a little cool, but quickly warm up after the first 5 - 10 minutes. Mixing up the surfaces you run on will help prevent injuries. Softer running surfaces and trails are best. Too much pounding on the pavement can quickly lead to injury.

Stretching:

It’s important to stretch, especially after work outs when the muscles are warm. Make sure to stretch all the major muscle groups including: back, chest, triceps, shoulders, hips, glutes, quadraceps, hamstrings and calves.

Transitions:

It’s important to practice transitioning from the swim to the bike and from the bike to the run. Triathletes want to minimize the time they spend in transition. Setting out your gear in an orderly fashion will help. Swim as long as you can before getting up to walk out of the water. Begin to unzip your wetsuit as you exit the water and are making your way towards the bike transition. Bring a towel to dry sand off your feet, place your shoes on top of the towel, with your helmet and sunglasses, so it’s easy to quickly put them on. Keep a water bottle on the bike so you can sip during the bike portion. You may want a small snack, such as half a banana or sports gel for quick energy. Place your running shoes on the top of the towel, so that you can quickly change into them after the bike. Bike shorts over a swim suit work pretty well and can go be worn through all the disciplines. You can always throw on a t-shirt or jacket for extra warm, depending on the weather.

Schedule:

Triathlon is a great sport that is quickly growing. Once you TRI, you’ll be hooked. The training leaves you feeling fit from head to toe. Soon you’ll start thinking about the next one….

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