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TRIATHLON
Start to Finish: Training for Your First Race
By Donna Smallin
Since making its Olympic debut last summer, the sport of triathlon has attracted a growing number of fans that are drawn to the challenge of this exciting multi-sport event.
If you're thinking about doing a triathlon or duathlon, know this: the real challenge is the training, which can require a serious commitment of time and energy, particularly if you decide to go the half or full Ironman distance.
But it's the sweat and effort of training that makes crossing the finish line such a sweet victory.
What you need
Many triathletes make the mistake of thinking that they have to have the
latest and greatest gear to participate in a triathlon. Sure, equipment
is important. But even the world's finest bike can't make up for a lack
of training.
For your first triathlon, basic gear is all you need. If you have a bike that fits, tune it up and use it. A racing or touring bike is preferable, but many a first-time triathlete has competed on a hybrid bike.
If you don't have a bike helmet, get one. And get in the habit of wearing it. Padded bike shorts are nice to have. You'll also need a decent pair of running shoes plus goggles for your swim. Pretty much everything else is optional.
Basic training
Triathlon coaches and seasoned triathletes recommend that first-timers
build a base in all three sports. Ideally, you'll spend up to 16 weeks
building your base or foundation before increasing the intensity of your
training.
Where you start will depend on your current level of fitness and your goals. Example: Let's say that your goal is to compete in an Olympic distance triathlon (one-half mile swim, 40K bike, 10K run). You're already running 6 miles four times a week. You've done some cycling, but not recently, and you haven't been swimming in years.
Here's one training plan to get you started: Continue running 6 miles four times weekly. Add three 30 to 40-minute bike rides plus two or three 20-minute swim workouts weekly. Gradually build up to riding 25 miles and swimming one-half mile comfortably.
Keep in mind that too much training too soon can result in injury. Work up to the race distance in small increments. Most triathletes, by the way, will train six days a week with one or two workouts per day and take one day off to recover.
After the base building phase comes the intensity phase. During this phase, segment your training into four-week cycles. Plan to increase mileage and/or intensity during the first three weeks and then scale back in the fourth week to allow your muscles some recovery time.
How much time should you spend training for each sport? Estimate the time it will take you to complete each event. Add these times together and then, based on your estimated overall race time, figure out what percentage of that time you will be swimming, cycling and running. Now apply those percentages to your weekly training schedule.
A good resource for first-time triathletes is www.trisite.com, which bills itself as the Internet's largest triathlon site. If you're interested, you can even hook up with a virtual triathlon coach here.
First-timer tips
One of the best things you can do to get ready for your first triathlon
is to join a triathlon-training club. Throughout the racing season, members
of the Capital District Triathlon
Club in Albany, meet every Tuesday evening for a mini-triathlon workout.
Members also get together throughout the week for training rides, runs
and swim workouts.
Whether you join a club or go it alone, be sure to include some "practice" races in your training plan. For example, if you're training for the half-Ironman distance, plan to compete in at least one Olympic or sprint distance race.
A practice race will give you an opportunity to feel what's it's like to transition from one event to the other. It also allows you to make adjustments to your race plan and to better "guesstimate" your finish time on the big day.
The big day
One week prior to the race, make a list of everything you will need to
bring. Then pack your gear the night before using your list. Plan to wear
clothing that you've worn during your training. Race day is not the day
to try something new.
Arrive at least one hour prior to the race so that you have plenty of time to organize your gear in the transition areas. If there's a pre-race meeting, go to it so that you know everything you need to know.
During the race, you should play by the rules. You don't want to get disqualified after all that training!
Final advice
Relax and try to have fun. Have faith in yourself. Believe in your ability
to finish what you started.
If you start to doubt your ability while out on the course, remember that triathloning is as much a test of mental endurance as it is physical endurance. You can do it…because you can do whatever you put your mind to!
Sport Facts
- The triathlon combines three distinct sports – swimming, cycling and running – into one grueling race.
- Distances for each event vary from a mini-triathlon (swim 500 yards, bike 12 miles, run 3.1 miles) to the Ironman (swim 2.4 miles, bike 112 miles and run 26.2 miles).
- The triathlon was "invented" in the early 1970s by the San Diego Track Team.
- Its sister sport, duathlon, is also a three-part race that involves running, then cycling, then running again.
- The triathlon attracts active sport participants, male and female, from all age groups.
- The sport of triathlon
made its Olympic debut at the 2000 Sydney Summer Games.
Donna Smallin is a freelance writer and fitness enthusiast who did
her first triathlon eight years ago and lived to tell about it. Donna
lives in Lake Placid where she enjoys cross-country skiing, hiking, running,
cycling and yoga.
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