Entertainment: Training for Your First Triathlon

Triathlons have come a long way since the first swim/bike/run race in 1974, when 46 people competed in San Diego, California. If you've decided to try this exciting, addictive, and challenging sport, you're in good company—each year, more than 2 million people compete in triathlons.

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To prepare, you'll need a well-designed training plan that will improve your performance in all three areas while also keeping you in good shape while you train.

Always consult with your doctor before beginning any new exercise routine.

Distances in Triathlons

Triathlons come in a variety of distances. While this article focuses on the introductory sprint distance, here is a brief overview of all triathlon types:

Sprint (16 miles): This is an excellent choice for beginners. The swim portion is typically 0.5 mile (750m), the bike portion is 12.4 miles (20km), and the run portion is 3.1 miles (5km).

Olympic (51.5km): This race was first introduced at the 2000 Summer Games in Sydney, Australia, and consists of a 0.93 mile (1.5km) swim, a 24.8 mile (40km) bike, and a 6.2 mile (10km) run.

Half Ironman (70.3 miles): For veterans who want to test their endurance but aren't ready or able to commit to a full Ironman, the Half Ironman is a great option. Race venues can make these longer races extremely difficult, but the distance remains constant: 1.2 miles (1.9 kilometers), 56 miles (90 kilometers), and 13.1 miles (21.09km).

Ironman (140.6 miles): Although Ironman competitions are held all over the world, the annual World Championships in Kona, Hawaii, are the most well-known. This race consists of a 2.4-mile (3.8-kilometer) swim, a 112-mile (180-kilometer) bike ride, and a 26.2-mile (42.2-kilometer) run.

Triathlon Training Suggestions

Take the time to become acquainted with the race's course and, if possible, practice swimming, biking, and running each segment.

Swimming Fundamentals

For those who are new to triathlons, the swim portion is often the most difficult. If you are new to swimming, it is critical that you find a coach or team with whom you can practice to ensure that you are using proper technique. Learning to coordinate your breath with your stroke is often the most difficult part—if your stroke is inefficient and you're struggling to breathe, you'll go into the bike and run segments with less energy.

You will be given a swim cap that indicates your start time (determined by age category) for your race, so practice swimming with one to get used to the sensation.

Find goggles that fit properly and have a good seal around the eyes. When swimming, put on your goggles first, then your cap, to prevent your goggles from becoming lost in the open water if you are bumped by another swimmer during the race. Purchase swim goggles and accessories.

Depending on the location of your swim, you may want to consider purchasing a wetsuit. Wetsuits are legal according to USA Triathlon rules if the water temperature is less than 78 degrees Fahrenheit and actually provide a slight advantage due to extra floatation. Wetsuits are permitted in water temperatures ranging from 78 to 84 degrees; however, if you choose to wear one, you will not be eligible for any awards. Wetsuits are not permitted above 84 degrees because they pose a greater health risk due to overheating. To avoid disqualification, all wetsuits must be less than 5mm thick. Purchase wetsuits.

Wear a triathlon-specific race suit underneath your wetsuit or as your swim attire. There are numerous options for both men and women.

The most important thing to remember when swimming is to keep your head down. Assume you have a dowel rod that runs from the top of your head to your feet. With each stroke, rotate your body around this rod from one side to the other, breathing to the side (not up) every two to three strokes during the recovery (or glide) phase of the stroke.

Triathletes must be able to breathe bilaterally in order to adjust to the venue, water conditions, and other swimmers around them. Sighting is also something to practice during training to ensure that you stay on track. Look up every 3-5 strokes to ensure

Training plan: Aim for two swims per week to get in shape for this part of the event. Work up to swimming 0.5-1.0 mile in the pool and in open water for a sprint event, as most races take place in oceans or lakes. Make sure you are comfortable and competent in a controlled environment before swimming in open water. If you decide to swim in open water, make sure you know where you're going and whether there are any rip currents, sea creatures, or regulations in the area. Swimming with a partner or group is always safer, and swimming during the day is preferable.

Biking Basics: When compared to the other legs of a triathlon, the bike leg requires the most technical equipment. There are only a few race rules that apply to the bike itself, so you don't need to buy a brand-new carbon frame with disc race wheels for your event. You can race on your weekend beach cruiser or trusty mountain bike if you want, but a standard road bike will likely give you a much better race time. Using clipless bike pedals and compatible shoes will also assist you in making the most of each pedal stroke. (For more information on how to choose clipless bike pedals, see our Expert Advice article.)

Regardless of the type of bike you own (or choose to rent one from a local bike shop for your training and event), it is critical that it is custom-fit to your body. Take the time and make the effort to visit a bike specialist for a professional bike fitting.

When competing in a triathlon, you will also be required to wear a helmet. Purchase bicycle helmets.

When cycling, imagine your foot moving like a clock with the pedals. Push down with your glutes and quads from the top of the pedal stroke (12 o'clock) to the bottom (6 o'clock). Then, from about 5 p.m. to 7 p.m., pretend you're scraping gum off the bottom of your shoe and keep your foot flat. Use your hamstrings to pull the pedal back up from 6 o'clock to 12 o'clock, which is the recovery portion of the stroke. Your most efficient cadence will differ depending on your bike, fitness level, and terrain, so experiment with different gears and elevations to find what works best for you and your body.

On your bike, practice shifting smoothly between gears, especially when climbing hills. Ride outside as much as possible, familiarize yourself with the rules of the road, and use bike lanes as much as possible while training. Never ride with headphones on because it is both dangerous and illegal during a race.

Practice stopping, starting, turning, slowing down, shifting gears (especially when approaching hills), clipping in and out of your pedals (if applicable), and drinking from your water bottle on your rides (which you should always have on your bike). Riding in a group is also a good idea; local bike clubs are a great resource.

When you are unable to exercise outside, you can use an indoor stationary bike (the kind used in indoor cycling classes).

Training plan: Include two to three bike sessions per week if you're training for your first sprint, depending on your fitness level and bike experience. Increase your distance gradually to 15 to 20 miles, and don't forget to include some hill training, especially if your race includes hills.

Running Basics: All you need for this section of the race are some comfortable running clothes and a good pair of running shoes. During a sprint race, there will most likely be a couple of aid stations along the route that provide water and/or electrolyte drinks, so make use of those stops to stay hydrated. See our Expert Advice articles on how to choose running shoes and running clothing for more information.

Stride cadence is critical when doing endurance running. Lean forward through your chest, relax your hands, and swing your arms forward and back from your shoulders, keeping your elbows bent at 90 degrees. As each foot touches the ground, visualize hot lava and quickly lift the foot to the next step. Aim for a beat rate of 150-180 beats per minute (or 75-90 foot strikes per minute/per foot).

Include two to three runs per week in your training plan, with one run immediately following your longest bike ride (your brick). Include speed workouts on a track to build speed and endurance, but make sure you can run at least three miles or 30 minutes consecutively before incorporating this type of higher intensity running into your program. These workouts could consist of 4 x 400s on a track (one lap equals 400 meters) with 1-3 minutes of rest between laps. Short bursts on a measured track allow you to improve your speed while also learning about pacing yourself to help you reach your race goals.

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