Beginning Triathlon Training Tips

The famous Ironman triathlon which takes place each year on the Big Island of Hawaii consists of a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run. Now just reading that may push some of you to the limits of exhaustion. Well, aspiring athlete, don't despair—as luck would have it, triathlons come in a variety of distances, all shorter than the Ironman, and some actually attainable by mere mortals!

Besides the "Big Daddy", there is the half ironman, the Olympic distance and the sprint. The half ironman is exactly that—half the length of that longest race. The Olympic distance consists of a one-mile swim, a 28 to 30-mile bike ride and a 6.2-mile run. And the sprint consists of a ¼- to ½-mile swim, a 12 to 15-mile bike ride and a 3.1-mile run—distances totally within a beginner's reach.

So you pick a sprint, or, if you're already an avid runner, swimmer or cyclist, maybe the Olympic distance, for your first triathlon. You get your equipment (See our Beginners Gear Guide to Triathlons) and you're ready to start your training program.

Below are some tips that may come in handy as you train for and compete in your first event:

Find a Masters Swim Programin your area to get practice with a group and the guidance of a skilled coach. These are frequently found at YMCAs and public pools.

Practice Swimming in Open Waterbefore race day so you'll know what to expect—it's very different from swimming in a pool. Never swim alone and avoid areas with boat traffic.

Learn to Sighton an object on the shore. As you turn your head to breathe, lift your head just slightly to see what's ahead. You'll spend less time zig-zagging and swimming into buoys during the race!

Exit Your Wetsuit Fasterwith a little cooking spray applied to your calves and arms. Don't get it on your hands or you won't be able to get a grip on the suit. You can also use Bodyglide® lubricant.

Interval Training—Include several short bursts of harder intensity effort in your normal workout. Run, swim or bike harder than normal with recovery periods in between. This will increase your body's ability to perform at a faster pace. Do only one set of running or cycling intervals and no more than two swimming interval sessions per week as these workouts put stress on the body.

Run on Trails—Dirt or gravel trails are softer underfoot than streets and sidewalks. Trails are not only less jarring, but the uneven surfaces allow more muscles in your feet and ankles to get a workout, preventing overuse that might occur when running on a totally flat, hard surface.

Add Some Hills—Hills provide a strength workout which will give you more speed on the flats. And you get to run back down them!

Practice Doing Bricks—A brick is the name given to the transition workout, especially from the bike to the run. Your legs will take a little while to transition to the run when you jump off your bike, so practice bike-to-run bricks a couple of times before your race.

Learn How to Fix a Flat —And take along a spare tube/patch kit and a pump.

Cycle With a Group—Not only for safety and help if you get a flat, but for the motivation and fun of being with a group. If you go with faster cyclists, you're bound to pick up your speed and maybe even learn some tips from them.

Stretch and Strengthen—Get in some weight training and stretches. Doing yoga or Pilates in between your regular workouts is an excellent way to gain core strength and flexibility which help to prevent injury.

Stay Hydrated—Make sure you keep your body in good working order with plenty of water! Dehydration is one of the most common energy zappers that people often overlook. Drink at least 8 glasses a day, and don't wait until you feel thirsty. Get extra fluids before and after you work out. Take water or energy drinks with you on any workouts longer than a half hour.

Eat Well—A small snack two hours before your workout will give you energy to perform your best. And it's common sense to eat a healthy, balanced diet, especially during training.

Rest—Adequate sleep and rest days allow your body to recover from your workouts. Rest days are also vital for preventing injuries and burnout from overtraining.

Remember to Have Fun!