Triathlon training...please help?

Beeba

I teach high school English at an alternative school (students who have been removed from the mainstream educational system because they have serious social, emotional, and behavioral issues). A handful of my students have expressed an interest in competing in a triathlon and I'm all for it. We've already organized a group of students, teachers, and other staff (including the principal and some of the secretary staff!) because we thought it would be a really positive experience for all of us. There is a sprint triathlon at a local park at the end of May and we decided this is our most realistic choice. We all vary in levels of skill and ability and some of us have some weight we'll need to lose (no one is seriously obese). What are some activities or plans that we can use to train together and separately?
What kind of gear will we need?
Are there any organizations we can get to sponsor us so that we can get some gear and cover our entrance fees?
Any help is appreciated!
We're really set on the sprint. We want a challenge. And most of us (save about 5 of the 20 of us) are athletes of some sort. We've got two wrestlers, three b-ball players, two baseball players, a handful of soccer players, four cyclists, and five distance runners(myself included). Among other things, we're looking for activities we can do in pairs or small groups so that the less athletic people feel welcome.
The biggest equipment challenge for us right now is that some of the kids don't have bikes and we don't know where we can go to swim as we do not have enough money to buy a membership at a gym. Just about all of us have adequate running shoes.

Also, a small handful of the kids need to quit smoking--I told them I won't even let them train with me if they don't agree to quit. Any tips anybody can offer to help with that would be great as well!

Answer
All of the answers provided are good and helpful. I would also suggest talking to your local YMCA about sponsorship. Hospitals also are willing to sponsor very active groups.

As far as equipment is concerned, you don't need a lot of fancy bikes, shoes or wetsuits to compete. I would say evaluate the course of the events.... For instance...

1. The swim. Is it in a pool or open water (lake, pond or ocean). If it is a pool swim, regular swimwear works fine. If open water swim, you will need some planning and decisions as to obtaining wetsuits (if event is wetsuit legal). Goggles are a absolute must.
2. The bike. Is it a hilly bike course or pretty flat? If it is hilly, road bikes work fine and in fact climb much better than triathlon bikes. Even if you choose to use hybrid bikes or even mountain bikes, they will still perform adequately. Helmets are required...no exceptions.
3. The run. I always tell people, the run is the most important part of a triathlon, not because it is last, but because you can tell when other people are hurting. A lot of times it is because of their shoes. Their feet do not fit as well into their shoes for the run because they rode the bike without socks. Their feet swell up from the pressure of the leg muscles working and their feet hurt when they are running. So, make sure your running shoes fit your feet well.

Other (optional) triathlon gear...
1. Swim caps
2. Sunglasses (for bike and run)
3. Breathable hats
4. Cycling Gloves

I would also recommend some books from your local library

"Your First Triathlon" is very helpful and for training....
"Triathlon Training" is also informative.

Good luck! You picked a fantastic sport to get involved in.

I'm doing a Triathlon? Tell me what you think of my transitions?

Anna

I'm going to swim in my bathing suit. Then when I get to the bike transition I'll have a small towel to put my feet on then a larger one to dry off a bit. I'm going to put compression shorts on for the bike and put my running shoes on. Put my helmet on and out I go. I won't need to change for the bike to run transistion. Does this sound good?

Answer
There is triathlon specific swimwear designed for use on the bike as well as in the water. The time you save by wearing your running shoes on the bike you will lose due to the squishy soles on the pedals. Most triathletes leave their cycling shoes clipped to the pedals of the bike and put them on as they mount up, they change into running shoes for the run after they dismount leaving their shoes on the bike. The people with experience are the ones who know what works best

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Beginner's triathlon training?

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!

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.

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For my first triathalon, what items should I buy?

best bike helmet triathlon image

bluasakura

I have already:

Bike part:

helmet, bike shoes, gloves, biking shorts, cycle computer

Running part:

running shoes, running shorts

Swim part:

a 1 piece swimsuit which I honestly wouldn't wear for swimming unless I was just with the kids



What else do I need? If I need a wet suit for the swimming part which will be in a lake this September, what kind do I need or does it matter?

Answer
For a triathlon the whole time is taken. This includes the transitions from swimming to bike to running.

You will have nowhere private to change between phases.
You need to choose a swimsuit you are happy to both cycle and run in.

Ditch the bike shorts and the running shorts.
Buy either a one piece tri suit or a tri shorts and tri top. (Some ladies use a bikini type brief.)
These have a thin pad for the bike built in.
It is very important you do not just wear this on the day. Train with the kit and find out what rubs.
Why do you want the computer on the bike? You are on a course and all you do is go as fast as you can!
Make sure you have the kit in a quick place to pick it up and practice the transition. (WET!) You will be amazed what will get caught when your are wet.
Cycle shoes that are worn with no socks same as the running shoes. Make sure they do not rub in practice. Again put them on wet before you try. Remember it may be raining as well.

Can you cycle in running shoes? It depends on your class and the event.
If so use Pyro's on the bike to give you the cycling platform. See internet.
http://www.all3sports.com/product_info.php?pName=pyro-pedal-platforms&jsenabled=1&osCsid=c0ee89e898222625b83bc5261a578d67

Get elastic laces.
Get a number belt. You need to pick up your number so a belt is quickest.

How much will you need to train to cut 1 minute off your swim, run or cycle time? you can easily save 1 minute in the transition.
Again make sure you have your bike helmet secure before you touch your bike.
Many triathlons are won in transition not on the road.

Have fun.
Remember when you are half way through the cycle and realize you still have your swim goggles on you are not the fist to do this!

Good plan for a beginner preparing for a triathlon?

Beth

Hi! So this summer I wanted to do a fun challenge. Therefore, I decided to do a triathlon. I do not know where to begin for training though. Do you know of any good training plans I could do that are like 12 weeks long?

Answer
Join a triathlon training group! That is what I did! And it was a lot of fun! I joined a group that was training for a specific triathlon so that we would be prepared in time for the same race. Plus, I got to meet people that would do the triathlon with me, so that i wasn't lonely on race day! the main equipment you will need is a bike, bike helmet, running shoes, and a suim suit.

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For my first triathalon, what items should I buy?

best bike helmet triathlon image

bluasakura

I have already:

Bike part:

helmet, bike shoes, gloves, biking shorts, cycle computer

Running part:

running shoes, running shorts

Swim part:

a 1 piece swimsuit which I honestly wouldn't wear for swimming unless I was just with the kids



What else do I need? If I need a wet suit for the swimming part which will be in a lake this September, what kind do I need or does it matter?

Answer
For a triathlon the whole time is taken. This includes the transitions from swimming to bike to running.

You will have nowhere private to change between phases.
You need to choose a swimsuit you are happy to both cycle and run in.

Ditch the bike shorts and the running shorts.
Buy either a one piece tri suit or a tri shorts and tri top. (Some ladies use a bikini type brief.)
These have a thin pad for the bike built in.
It is very important you do not just wear this on the day. Train with the kit and find out what rubs.
Why do you want the computer on the bike? You are on a course and all you do is go as fast as you can!
Make sure you have the kit in a quick place to pick it up and practice the transition. (WET!) You will be amazed what will get caught when your are wet.
Cycle shoes that are worn with no socks same as the running shoes. Make sure they do not rub in practice. Again put them on wet before you try. Remember it may be raining as well.

Can you cycle in running shoes? It depends on your class and the event.
If so use Pyro's on the bike to give you the cycling platform. See internet.
http://www.all3sports.com/product_info.php?pName=pyro-pedal-platforms&jsenabled=1&osCsid=c0ee89e898222625b83bc5261a578d67

Get elastic laces.
Get a number belt. You need to pick up your number so a belt is quickest.

How much will you need to train to cut 1 minute off your swim, run or cycle time? you can easily save 1 minute in the transition.
Again make sure you have your bike helmet secure before you touch your bike.
Many triathlons are won in transition not on the road.

Have fun.
Remember when you are half way through the cycle and realize you still have your swim goggles on you are not the fist to do this!

Good plan for a beginner preparing for a triathlon?

Beth

Hi! So this summer I wanted to do a fun challenge. Therefore, I decided to do a triathlon. I do not know where to begin for training though. Do you know of any good training plans I could do that are like 12 weeks long?

Answer
Join a triathlon training group! That is what I did! And it was a lot of fun! I joined a group that was training for a specific triathlon so that we would be prepared in time for the same race. Plus, I got to meet people that would do the triathlon with me, so that i wasn't lonely on race day! the main equipment you will need is a bike, bike helmet, running shoes, and a suim suit.

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