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Step 1
Choose your first triathlon. There are various types and distances. A sprint triathlon is usually a half-mile swim followed by a 13-mile bike race and a 3.2-mile run. An Olympic triathlon is a .93 mile swim followed by a 24.8-mile bike race and a 6.2-mile run. A half Ironman triathlon is a 1.2-mile swim followed by a 56-mile bike race and a 13.1-mile run. A full Ironman triathlon is a 2.4-mile swim followed by a 112-mile bike race and a full marathon of 26.2 miles. It is recommended that you start with a sprint triathlon for your first time.
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Step 2
Start early. It will take several months for your body to adapt to the demands of your first triathlon. If you are in reasonably good shape, you could probably train for a sprint triathlon in as little as 3 months. A full Ironman triathlon should not be attempted unless you have trained at a high level for at least a year. The longer you train before your first triathlon, the more prepared you will be.
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Step 3
Focus on your weaknesses. If you are already a strong swimmer, bicyclist or runner, then you will need to work on those aspects of your training less. Continue to maintain your fitness in your strong areas, but work harder to build your strength in your weak events.
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Step 4
Create a triathlon workout schedule and stick to it. Always strive to exercise 1-to-3 hours per day 5 or 6 days per week. Do no exercise at all one day per week. Start off slow as you build strength and endurance. Rest is essential to recovery, so schedule different types of workouts for alternate days. Start the week with your weakest event immediately following your rest day. For example, if you rest on Sundays and your weakest event is running, then run on Mondays. Follow that with a swim workout on Tuesday and a bike workout on Wednesday. This allows you to focus on different muscle groups on different days.
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Step 5
Stagger intensity. It is important to cycle your triathlon workouts. For several weeks in a row you can emphasize power and sprinting. Gradually decrease intensity and increase distance. Once you reach the distances for the triathlon you are training for, start the intensity stagger over. You can also work for speed in the first half of the week and endurance during the second half of the week.
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Step 6
Combine your events. Several weeks before participating in your first triathlon, you should prepare your body for what it can expect. Change your workout schedule to involve swimming, bicycling and running in the same day. Alternate the distances but keep the routine and order the same. Increase your rest periods and focus on staying loose. By the time race day arrives, you will be ready.
