How to Train for your first Triathlon

Triathlons are a great way to get fit and cross train. You can't get bored when you are always changing the sport and schedule!

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Bike, bathing suit, goggles, helmet, sun glasses, shorts, shoes, socks, shirt, sports bra if applicable, towel, flipflops, swimming cap

1. 

   Find a triathlon you want to do. If you have never competed in a triathlon before, the Sprint Tri's (1/2 mile swim, 12 mile bike, 3 mile run) are great to start with. You can find a schedule online for the training. The Danskin is really good for first timers (women only, sorry boys!) If you are more experienced, you can do an Olympic Distance (1 mile swim, 26 mile bike, 6 mile run).

2. 

   Once you have your schedule and your gear, you are ready to start training. See if you can recruit a friend to train with you, you should never swim alone. You will have a mix of swimming, biking, and running. Follow your training schedule closely, you are going to add more time to each run, swim, and bike, as you get further into the training. You can rotate days of training and you don't have to do all 3 sports in the same day. Remember, during the Triathlon, you are going to swim first (get it over with first for safety), then bike, then run, in that order.

3. 

   In most cases, you will go to the Registration/Pack Pickup the day before the race. You will get the numbers written on your arm and leg and and get your race number. Depending on the race, you may also drop your bike & helmet off at the transition area the day before the race. Your race pack will provide you with the info.

4. 

   The morning of your Tri, make sure you eat some protein (wheat bagel, banana, oatmeal, etc) take some gel or Gu with you for the event. Get to the transition area early enough to lay out your gear for the race, be sure you bring your towel, goggles, swimming cap, shorts, shirt, shoes, socks, and sunglasses. If you have a friend cheering you on, have them walk to swim start w/ you, that way you can wear your flipflops over and your friend can carry them back from the water. You will come back to the Transition area after the swim to change into your bike gear, and then will return to the Transition area after the biking portion to drop off your bike and helmet and head off to your run.
   When the shotgun goes off- jump in and have fun!!

Tips & Warnings

• Remember that you are going to be wearing your bathing suit (unless you manage to change in front of hundreds of people) on the bike and run and will probably have wet clothes for the start of the bike. Make sure your clothes are dri-fit so they will dry quickly.
• Always swim with a friend. Wear a wetsuit if you feel comfortable and it will help with the floatation. Always wear your helmet when biking.

[tonydemarko]

on 6/27/2009 I just completed my 3rd triathlon and used this model for my first one. This helped me to get into the sport but I have recently joined a triathlon program (www.tritraining.ca) and found that the structured programs created by my coach really helped me to not only improve my times but also streamline my training which reduced my overall training time and allowed my to recover better. I recommend to anyone to get a coach and have a program set up for you. Its amazing the difference it can make. I do highly recommend my coach but i'm sure there are tons of great coaches out there.

[diane60]

on 9/1/2008 I just completed my first triathlon last weekend and am now at a loss as to what to do. There are no other triathlons in my area unless next season. How do you recommend I continue training through the fall and winter? I'm much more motivated when I have a goal but next June seems like a long way away. Any suggestions?

[bugmenot2]

on 12/8/2007 Just to add, sever days before your triathlon make sure you eat high carbonated foods such as pasta. These carbohydrates are stored in your body and used later on. When they are used they provide a high level of energy.