Tommy
I have recently become fascinated with triathlons and was wondering if there are any good sites that have a week-by-week training schedule for beggining triathletes?
I also am looking into joining a triathlete club to get more information and help about the training and experience.
What advice do you have about training for triathlons? Also, do you know any good books or websites that will help explain the training process for a triathlete?
Thanks!
Answer
In your local bike shop there might be some free copies of local sporting event flyers and periodicals. For example in the Los Angeles area some bike shops have a periodical called Competitor that lists local triathlons, marathons, 10K's, etc. It also has a section listing local clubs for triathletes, cyclists, rock climbers, etc.
Hopefully your first triathlon will be a short distance sprint triathlon, about 1/4 mi swim, 10-20 mi bike, 2-3 mi run. There are many ways to work out and prepare. I would suggest alternating the three events, one a day, twice a week. For example, Monday-swim, Tuesday-bike, Wednesday-run, Thursday-swim, Friday-bike, Saturday-run, Sunday-off. But be ready to make adjustments if you don't feel results, or if you get bored. Everybody is different. Only you know what is right for you!
Start off the swimming with a few 50-yard laps at low speed, say 1-2 minutes per 50 yards. Take 1-2 minutes between laps. After a few days you should be able to do 100-yard laps keeping the same pace. You should try to build your basic endurance, rhythm, and technique. Eventually you should be able to do an entire 1/4-mile (440 yards) in about 10 minutes or less. If you really want to work at it, try doing 1/2-mile in 20 minutes or so.
Start off running at a comfortable pace. I think you should try to build basic endurance by slowly increasing your distance, and concentrate on speed later. A 10-minute pace should be comfortable and you should be able to build to 3 miles fairly quickly.
I don't know what kind of bike you have, but whatever you have should be good enough as long as it is safe. You don't need a fancy bike to compete. Be sure to get a good helmet. And you should get a bike computer. These can be found at any bike store, and I think even Walmart or Target have them. Just get a basic model that costs $25 or so. You need to keep track of your distance, and it helps if you can keep track of your speed and cadence (pedal revolutions per minute). You should ride on flat ground and select a gear where you can comfortably spin at 80 rpm or so. For beginners this should translate to about 12 mph. For starters do this for about 15 minutes, concentrate on holding the speed and cadence as steady as possible. Again you want to build basic endurance, rhythm, and technique. You should be able to gradually increase your distance and speed, and eventually you should be able to cover about 15 miles in one hour. If you run into headwinds or uphill grades, be ready to shift into an easier gear. Or if you are feeling lean and mean, stay in gear, grit your teeth, and gut it out. It builds character!
Once you get to the point where you can do all your events separately for twice the distance you plan to compete, try to string the three events together. But be careful, because biking after a swim is very hard, then running after that is even harder. Cut your distances the first few times you string them together, then build up from there. Hopefully by race day you can do twice the distance in all three events when you string them together. This will give you extra confidence for race day.
For nutrition, there are many ways to go. There are successful low carb triathletes and vegetarian triathletes. But I think most triathletes use a low-fat high-carb approach. The Mediterranean, Okinawan, or USDA food pyramid are examples of this approach. Make sure you get enough calories for energy. You should emphasize whole grains, potatoes, pasta, rice, corn, fresh vegetables and fruits, legumes, and nuts. Limit meat to 4 oz per day of chicken breast or fish. Use olive oil or canola oil. Go easy on dairy products. Eliminate fast food, junk food (chips, snacks, ice cream), and processed food (frozen dinners) as much as possible. But don't forget to reward yourself to your favorite sinful food once or twice a month. For me these rewards help maintain motivation.
Relax and have fun at the race. Talk to the other competitors to get training ideas. Enjoy the satisfaction of doing something few other people have the guts to even try. Good training and good luck!
In your local bike shop there might be some free copies of local sporting event flyers and periodicals. For example in the Los Angeles area some bike shops have a periodical called Competitor that lists local triathlons, marathons, 10K's, etc. It also has a section listing local clubs for triathletes, cyclists, rock climbers, etc.
Hopefully your first triathlon will be a short distance sprint triathlon, about 1/4 mi swim, 10-20 mi bike, 2-3 mi run. There are many ways to work out and prepare. I would suggest alternating the three events, one a day, twice a week. For example, Monday-swim, Tuesday-bike, Wednesday-run, Thursday-swim, Friday-bike, Saturday-run, Sunday-off. But be ready to make adjustments if you don't feel results, or if you get bored. Everybody is different. Only you know what is right for you!
Start off the swimming with a few 50-yard laps at low speed, say 1-2 minutes per 50 yards. Take 1-2 minutes between laps. After a few days you should be able to do 100-yard laps keeping the same pace. You should try to build your basic endurance, rhythm, and technique. Eventually you should be able to do an entire 1/4-mile (440 yards) in about 10 minutes or less. If you really want to work at it, try doing 1/2-mile in 20 minutes or so.
Start off running at a comfortable pace. I think you should try to build basic endurance by slowly increasing your distance, and concentrate on speed later. A 10-minute pace should be comfortable and you should be able to build to 3 miles fairly quickly.
I don't know what kind of bike you have, but whatever you have should be good enough as long as it is safe. You don't need a fancy bike to compete. Be sure to get a good helmet. And you should get a bike computer. These can be found at any bike store, and I think even Walmart or Target have them. Just get a basic model that costs $25 or so. You need to keep track of your distance, and it helps if you can keep track of your speed and cadence (pedal revolutions per minute). You should ride on flat ground and select a gear where you can comfortably spin at 80 rpm or so. For beginners this should translate to about 12 mph. For starters do this for about 15 minutes, concentrate on holding the speed and cadence as steady as possible. Again you want to build basic endurance, rhythm, and technique. You should be able to gradually increase your distance and speed, and eventually you should be able to cover about 15 miles in one hour. If you run into headwinds or uphill grades, be ready to shift into an easier gear. Or if you are feeling lean and mean, stay in gear, grit your teeth, and gut it out. It builds character!
Once you get to the point where you can do all your events separately for twice the distance you plan to compete, try to string the three events together. But be careful, because biking after a swim is very hard, then running after that is even harder. Cut your distances the first few times you string them together, then build up from there. Hopefully by race day you can do twice the distance in all three events when you string them together. This will give you extra confidence for race day.
For nutrition, there are many ways to go. There are successful low carb triathletes and vegetarian triathletes. But I think most triathletes use a low-fat high-carb approach. The Mediterranean, Okinawan, or USDA food pyramid are examples of this approach. Make sure you get enough calories for energy. You should emphasize whole grains, potatoes, pasta, rice, corn, fresh vegetables and fruits, legumes, and nuts. Limit meat to 4 oz per day of chicken breast or fish. Use olive oil or canola oil. Go easy on dairy products. Eliminate fast food, junk food (chips, snacks, ice cream), and processed food (frozen dinners) as much as possible. But don't forget to reward yourself to your favorite sinful food once or twice a month. For me these rewards help maintain motivation.
Relax and have fun at the race. Talk to the other competitors to get training ideas. Enjoy the satisfaction of doing something few other people have the guts to even try. Good training and good luck!
Triathlons, Duathlons...?
sirtitan45
I've been running 5ks and a few 10ks for awhile now. I'm curious to experience a triathlon or duathlon before the end of the summer. My question which is probably quite elementary in nature is , do they provide you with a bike at these events. If the answer is no, can someone recommend a bike, nothing outlandish in price. How about the helmet... is that provided?
Many thanks in advance to all who answer.
Answer
No, bikes and helmets are not provided. I would suggest a lightweight bike, good for racing...not a mountain bike.
Probably the cheapest lightweight bike is around $300.
No, bikes and helmets are not provided. I would suggest a lightweight bike, good for racing...not a mountain bike.
Probably the cheapest lightweight bike is around $300.
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Title Post: Beginner's triathlon training?
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