Newbie Triathlon Training
A triathlon is a race that consists of three consecutive portions: swimming, running and biking. It is designed to test the endurance of athletes as they transition through the three sports. To accommodate different skill levels, triathlons are offered in a variety of distances. Training for your first triathlon takes about six weeks.
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Distances
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The distances of the individual events within a triathlon vary from race to race, but there are some standard distances. According to USA Triathlon, the most common categories are sprint (or short), intermediate, long and ultra. A sprint distance race is usually the best choice for a new triathlete. This involves swimming 0.25 to 0.62 miles, biking 5 to 18.6 miles and running 1 to 3.9 miles.
Equipment
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The swim portion requires goggles, a swim cap and a swimsuit. According to the International Triathlon Union, a wetsuit might be required if there is an open-water swim in cold water.
For the cycling portion, a triathlon-specific suit or shorts can be worn, and extra padding in the saddle area is ideal. Any bike in decent condition is suitable. A helmet is mandatory in every competition.
Well-fitting and comfortable running shoes are the most important piece of running equipment. It is important that shoes do not pinch anywhere. Your running outfit should be comfortable and breathable.
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Training
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According to Training Peaks, beginners triathlon training involves exercising three to six times per week doing single-sport workouts as well as brick workouts that combine multiple sports. Beginner triathletes should also practice transitioning between sports.
The first week usually involves one workout per sport. Training Peaks recommends running and swimming for 20 minutes and cycling for 30.The remaining five weeks involve exercising five or six times per week, increasing the time of each workout. Brick workouts, such as biking then running, often begin in the third week of training. By the end of your training, you should be able to swim for 40 minutes, bike for 50 minutes and run for 45 minutes. Warming up, cooling down and stretching should be a part of every workout. Many sites, such as Training Peaks, allow you to download free training plans and log your workouts.
Sports Clubs
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According to the International Triathlon Union, triathlon clubs provide coaching on technique, structured training programs and the support of a group. In addition, club members often swap triathlon equipment. If you need to improve quickly in a specific component of the triathlon, consider a single-sport club. According U.S. Masters Swimming, some clubs have annual or monthly membership dues and require an initiation fee to a governing body.
Race Day
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On the day of the race, it is important to arrive at the race site early to warm up, stretch and scope out the course. Knowing where each section of the race begins and ends can help you transition faster between sports. According to Beginner Triathlete, many triathlons will offer a briefing about the race, which can be helpful for first-time triathletes.
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References
Resources
- Photo Credit run image by Byron Moore from Fotolia.com
