The idea of training for your first triathlon could be daunting. Some may thing that they need years to build up their endurance. However, if you body is already used to the sports you will be combining for your first triathlon, it can realistically be done in only a matter of weeks.
Assess Yourself
If you are able to swim for 20 minutes, bike for 40 minutes and run for 20 minutes, then you are probably ready to start training. There are a variety of different ways to train. Some may choose to give an equal balance to all the sports, while some may choose to focus on one over the other two.
Choose Your Path
A balanced training schedule would have you swimming, running and biking each two days a week for 2.5 to four hours per week. This would be done over the course of about 11 to 16 weeks.
If you choose to focus on one sport over the other, you can do that one three times per week and the other sports twice per week. However, you still have to devote 2.5 to four hours per workout to avoid becoming weak in the other two areas.
Some people choose to perform their workouts three times per week for 3.5 to 6 hours. This may help you to improve your performance on the actual race day. By performing each sport three days a week, you can divide them into a short, medium and long training session. Stagger them between sports and days so that you don’t overtire yourself in once area.
Of course, the more time you have to train, the better you will perform when it comes time to dive in and hit the pavement. Individualized training such as SD PERSONAL TRAINER will help you find your strengths and identify the areas that may need improvement.
Members of CROSSFIT 619 and other San Diegans generally have the luxury of being able to get their bike out on the road just about any day of the year. However, some beginners may not want to hit the pavement quite yet. Some beginners may be more confident starting their training for cycling on a stationary bike to make sure that this is really the sport for them.
While generally biking on the road is recommendable over the stationary bike, if you want to start out off the road, there are a number of factors to consider.
Make sure to use a bike that really simulates the feel and workout that you would get from a real bicycle. Unless you have had problems with your back, the recumbent bike (the bike you see in the gym with the upright seat) is not a good option. Though it may be an effective workout for those who are not able to ride a bicycle, it is not a good way to train for riding a real bike.
Find a stationary cycle that simulates the workout from real bike. Make sure that the seat and handlebar height are similar to a real bike. If you are not sure, use a tape measure to see the height you are comfortable with on a real bike.
If you are using a stationary bike with a preset workout, don’t just use the flat course. Make sure to choose one that has variable level changes or hills.
Above all, as soon as you feel comfortable enough, get out on the road. Nothing beats the workout you will get from training out in the real world.
For cyclists, as well as those who participate in the triathlon, may newbies ask themselves whether they want to have shoes that attach or do not attach to the bicycle pedals. Each person has their own preference and you may want to try both to see which works best for you.
When preparing to participate in a race, you want to make sure that you have made the right decision. Therefore, it is key to your performance to be used to whichever option you choose. If you train with your shoes loose from the cycle, never make a hasty decision to start with attached shoes right before the race because you think that it may improve your performance. Make sure that whichever option you choose, it is the one that you train with that you use on race day.
If you decide to use attached shoes for racing, remember to keep your eyes forward and look ahead when attempting to slip into the shoes. Never let your eyes go to your feet as you could end up going blindly head first. This will take practice so it is not something you want to start right before the big day.
Practice this method well before the race, either on a stationary trainer or on your own bike on a quiet road that does not have traffic. Every race is different and you could end up mounting your bike in a grassy area. Make sure you have tried that. During a triathlon, you may have sand or dirt in the area that could get on your feet if you leave the shoes attached to the pedals and enter barefoot. If that is the case, you may not want to attach the shoes to the pedals, but put them on before hopping on the bike.
Many athletes participating in the triathlon prefer to use their running shoes and attach pedal adapters for the cycling portion of the race.
The point is to be prepared and know your equipment, as well as you body. CROSSFIT 619 can help to get your most important tool, your body, ready for any big race or athletic event.
It is very important to make sure that you have covered all the emergency “surprises” that may come up for your first race. After all the hard work you have put in your training schedule and at CROSSFIT 619, you wouldn’t want to get sidelined by an unexpected mishap or equipment failure.
Make sure to check your bike tires before heading off to start the swim. Make sure they have proper balance.
In addition, many find it more comfortable to apply some Vaseline to the tip of their bike seat.
In case of emergency, don’t forget your spare tire! If you are in a longer race, you may want to have a spare tube and changing tools in your seat pack if possible. Even if you are in a shorter race and it is your first time, carry a spare – you will be sorely disappointed if you don’t get to finish your first triathlon due to equipment failure.
Not just the tire can go flat – sometimes you will too! Bring along some energy bars or gels in case you need them. No matter what you prefer, remember that it can get hot and chocolate melts. For the run, you can find belts that will hold your energy gel for the run. Make sure to practice eating these items on the fly before the big race. You will want to know both how to handle them and how your body will react.
You have tried the distance. You have done the open water swims. You have hit the pavement on the cycle. CROSSFIT 619 and training have prepared your body.
Your mind is ready.
What could you be missing?
As we mentioned in the last article, your new athletic adventure, the triathlon, actually requires a lot of new equipment that you may not be used to.You need to make sure that you don’t get a flat tire or become a sinking ship – literally or figuratively!
Many triathletes use a bike and heart monitor to help them pace themselves. Even if you use it when you train, you will want to make sure it is working properly before you begin your race. Make sure it is functioning well and locked in place in a position that is easily visible when riding. Start your bike out in a higher gear. This will make it easier to begin the race and get momentum without having to grind on the pedals. If your bike shoes are attached to the pedals (don’t forget your special shoes!) it will help get the bike moving sooner and provide you with more stability while slipping your foot into the shoe. A lighter spin at first will also provide you with the brief warm up you need to adjust to the transition. Once you are comfortable, you can switch to the lower gears.
Many races will have someone checking the handlebars or the bike before racking it to make sure they are safe. However, make sure to do this yourself if you are on your own. If you had any last minute repairs to do on your bike, always double check their functionality.
Different from a 10k or a cycling race, the triathlon has the unique feature of transition from one sport to another during the same competition. This is the portion of the race that can be daunting to even the experienced.
This unique and temperamental time of the race can cause some, particularly the beginner, to come unglued. However, with proper forethought and preparation, you can easily overcome this fear.
Running shoes, swim wear, goggles, cycling equipment… There is a to prepare for the race even aside from training the body. Each piece of equipment is vital and many fear its failure during the race. Though advance preparation is vital, experience is the most important element in eventually overcoming this fear.
Start by making a list of the things you will need. This includes things such as bike shorts or a swimsuit, or perhaps a singlet, a waterbottle… maybe a heartrate monitor. Research all the equipment options that may be helpful for you during training and race day.
Understand where each piece of equipment should be kept and how you want it to be ready for you. Many people will rack their bike in a forward position with the brake levels over the bike rack. Some prefer to have the back of their bike seat on the rack. Think about how you would like your equipment to be ready for you.
A water bottle is important. Make sure it is ready with the appropriate fuel for you. Most Ironman races will have water stations every five miles but for shorter races the athletes may be responsible for their own. Understand how you will hydrate!
A helmet and sunglasses are important. Many athletes place their sunglasses inside their helmet. Make sure to practice putting them on and how to clip and unclip the strap so as not to cause confusion or frustration during a real race or training session.
This is only the beginning. There are a variety of things to consider before even beginning a serious training session, dry run or race.
Of course the most important piece of equipment you will have is your mind and body. Come in to CROSSFIT 619 today to start building the physical and mental endurance you will need for such an invigorating competition.
If you are considering training for a triathlon, you are probably not sitting on the couch eating potato chips all day. You probably have an athletic background. Even if you are not a couch potato but don’t have experience in competing in either biking, swimming or running, you may want to consider starting with one of those sports. You could try training for a cycling race or a half marathon.
Some may be starting their training schedule already having a background in one of the sports involved in the triathlon. Depending on your experience, you may be ready for the Olympic level in that sport with little problem, but not for the other sports. For example, you may be able to run 6.2 miles without a problem, but not ready to swim .93 miles or cycle 24.8 miles.
In that case, it is advisable to continue training stronger sport at your current skill level (Olympic), but train for the two new sports at the Sprint level. This is a far safer way to begin than trying to jump into all of them at the same level.If cycling is your stronger sport, you may need to cut down your number of workouts each week to be able to fit in the other sports. Most training plans should have you practice each sport three times per week; You should not train more than four times or less than two.
If you are looking to increase your strength and stamina, CROSSFIT 619 can be a great place to start. Come in today to talk with us about how we can help you in your training plan.
The idea of training for your first triathlon could be daunting. Some may thing that they need years to build up their endurance. However, if you body is already used to the sports you will be combining for your first triathlon, it can realistically be done in only a matter of weeks.
