Training for a Triathlon

Unlike training for a Marathon, for a Triathlon will need you to train in three different areas: Swimming, Bicycling, and Running.  Also, unlike a marathon, you are going to need a little more equipment.  Below you will find my Triathlon Training Tips, Suggested/Reccommended Equipment, and a Training Schedule. I hope you find this all helpful, and Good Luck on your upcoming race!

Triathlon Training Tips

If this is your first Triathlon, then you probably have a lot of questions about how to train.  Here ara a few tips that you should find helpful.
  • Find a good Training Schedule-Making sure you stick to a good schedule is very important in a triathlon.  Since you will be racing in three different areas, you are going to have to make sure you cross train in each area on a regular basis.  You can't just say 'I'm a pretty strong swimmer, I can do 8 laps in a pool no problem', it's a lot different swimming for pace than it is swimming for recreation.  Finding a good schedule well help you make sure you get the appropiate training in all areas of the race.
  • Hydrate, Hydrate, Hydrate-Hydration is key when you are doing any kind of racing.  However, I'm not talking about hydrating just during the race or while traing, but making it apart of your daily routine.  You are hopefully going to be training a lot for your upcoming race, and with the training you are going to lose a lot of fluids that you just can't replace by drinking water only when you are training.  You will need to stock up on fluids (specifically water) throughout the day.  I would reccommend you drink a minimum of 64ozs of water a day (more if you are a bigger body size person).  Besides, drinking all of this water is also very helpful if weightloss is another goal you are trying to obtain.
  • Know your Course-Besides knowing the distances that you will be traveling in your race, you will also want to know the actual course you are racing on.  If you are close enough to where the event will be held, take some time to drive the Bike and Running portions of the of the race.  Knowing the course will help you train better for the race (or at least be better prepared for what is coming up on race day). Also, if you are doing an Open Water swim, you will want to prepare for that as well. Swimming in open water is much different than swimming in a lap pool.  Besides the obvious differences of a pool versus a lake, in an open water swim everyone starts at the same time.  Having all these people all around you can make the start of your race very stressful if you are not prepared or practiced for this.
  • Be familiar with your Equipment-Below you will see a list of recommended equipment you will want to review for your triathlon.  Whatever equipment you decide to use for your races, you will want to be familiar with it before race day.  Practice with and become familiar with all of your equipment before race day that way you can feel confident with your equipment when it comes race time.  The last thing you want is to get a flat tire 10 miles in to your bike ride and not know how to change your tire. 
  • Get Support-Nothing is more motivating during a race then knowing other people want to see you succeed.  There are going to be days when you don't feel like training or times during the race you feel you just have to give up.  Having people that can support you (either at home or during the race) can give you the additional motivation that you may need.  Sometimes just telling other people can be movitivation. I guarantee you will be more likely to finish a race if your friends are waiting to hear how you did the next day. 

Equipment List

You are going to need a little bit of equipment to race in a triathlon. Here are a list of Highly Recommended(*) and Suggested equipment
  • Bicycle * (a good road bike or all purpose bike with street tires)
  • Bike Helmet* (must be CPSC certified for most races)
  • Swim Suit*
  • Goggles
  • Running Shoes*
  • Tire Levers and a spare tube (for when flats happen)
  • Triathlon Shorts (can be worn to swim, bike, and run)
  • Compression shorts (just to be more comfortable in the changing area)
  • Water Bottles (that can be attached to your bike)
  • Shot Blocks or Energy Gels
  • Watch (with a stop watch and preferably interval timers, to use while training)

Questions? Contact us at support@itri4autism.com
Start your Training
Ready to Start training for your first Triathlon?  Below you will find a link to a beginners training schedule.

Triathlon Training Schedule

This schedules is a 12 week schedule designed to help prepare you for a 'Sprint' Distance Triathlon.  These races range from 300-500M Swims, 12-20Mile Bike Rides, and a 3-5 Mile Run. 

You do not have to follow this schedule exactly, but try to stay close.  If different days work better for you to swim, do that.  There are a few important things to point out. 

First, try to be at Race distance on your swim and run around week 7. 

Second, Make sure you have done at least one bike run of race distance before your race.  You can train on a stationary bike, but you need to make sure to ride on the road at least once a week as the feel is entirely different.

Third, towards the last few weeks there are days were you need to do both swimming and biking, or biking and running.  It is important you do these back to back to get use to the feel of the transition. 

Otherwise have fun! I will post training schedules for longer races as I compete in more longer races and feel comfortable sharing how to train effectively for those races. In the mean time, if you want additional training tips, or to just give use some additional feed back, email us at: support@itri4autism.com