Things You'll Need:
- Bike Helmet Bike shorts Basic wetsuit Swimsuit Goggles Swim cap Running shoes
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Step 1
Understand that you will need a training schedule for each event. For example, walk on Monday, swim on Tuesday, bike on Wednesday, walk on Thursday, swim on Friday, bike on Saturday and take Sunday off. Write your training schedule down and post it where you can see it.
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Step 2
Before doing any actual exercise, warm up. Walk for five minutes, then work into a slow jog for five minutes. Return to walking pace for five minutes more--then start your work out. This will help the blood circulate to your muscles prior to stretching them, decreasing your odds of injury.
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Step 3
Begin with 15 minutes of swimming, 25 minutes of running/walking, and 30 minutes on the bike. Increase your time training on each event by two minutes per week. If you find you are not able to begin at 15, 25, and 30, do what you can and add time on as your stamina increases.
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Step 4
When you finish your work out be sure to cool down. Spend five minutes doing light, gentle stretching then walk for 10 minutes before calling it a day.
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Step 5
When you have worked your way up to 30 minutes of swimming, 45 minutes of running and 60 minutes on the bike it is time to start linking the events. Begin by taking a 45-minute bike ride and following it with a 15-minute run. The next day go from swimming to running. This will allow you to get used to using different muscle groups.
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Step 6
The month before your triathlon, start putting it all together. There is no need to set a record for time, but you need to practice doing all three events in a single day, at least once a week. Pause between events if you need to.
