How to Train for a Triathlon

Your methords for training for a triathlon will vary depending on the triathlon distances. Olympic triathlons include 6.2 miles of running, 24.8 miles of cycling and a swim of just under 1 mile. The 3 legs of a Sprint triathlon are roughly half as long as the corresponding Olympic legs. An Ironman triathlon combines 26.2 miles of running with a 112-mile cycling trek and a 2.4-mile swim.

Instructions

Difficulty: Moderately Challenging

1. Outfit yourself for training. You'll need running shoes, basic running apparel, a swimsuit and a bicycle. Everything else can be added later. Almost any serviceable bicycle will do at the outset of your training.
2. Establish a training base of easy mileage and workouts. Usually about 10 weeks of training should get you into good condition to participate in a triathlon at the shorter Sprint or Olympic distances.
3. Build your weekly training around 3 or 4 days of running, 1 or 2 days of cycling and 1 day of swimming. During your first 5 weeks of training your focus should be on building a mileage base to maximize your endurance. Run, cycle and swim at a steady pace, but not so fast that you cannot carry on a conversation.
4. Combine triathlon activities once or twice a week during the final 5 weeks of training. For instance, if you are preparing for an Olympic distance triathlon, schedule one workout each week that includes a 4-mile run followed by a 15-mile bicycle ride. Another workout might feature 20 laps in the pool followed by a 3-mile run.
5. Find a training companion who has similar goals and get together for triathlon workouts as often as possible. This will improve the quality of your training and make it more fun.
6. Get ready to race in your final month of training. Consider upgrading your bicycle and other gear if you feel that is warranted, and add some speed work to your workouts.
7. Find a triathlon with appropriate distances in your area by checking the U.S. Triathlon Race Event Schedule on the trifind.net website (see Resources below). Request or print out entry forms, and send in your entry with the required fee. Verify the distances for the event. Then you can train for the specific triathlon you enter.

Tips & Warnings

• Set a reasonable goal for the distances in your first triathlon experience. Don't ratchet up the distances for your first triathlon just because you feel good when you begin to train. Start out with a manageable goal and stick to that. You can always enter a longer race for your second triathlon once you have experienced some success in your debut.