Beginner Sprint Triathlon Training Program

Here is a program anybody can put to use.  No more excuses, get out and change your life today.  Find an event at least twelve weeks away and you can do this.  Every week in this program is a goal and a mission to accomplish.  Week by week, set your goal and don’t quit until it is reached.  Celebrate the small victories on the way to the ultimate goal.  I won’t go so far as to say it will be easy, but the rewards will last a lifetime.

Beginner Sprint Triathlon Training Plan

This is a straightforward training plan meant to show anyone that a Triathlon is possible once the mind is made up. This goal here is to complete the Triathlon. This plan will take you out of the house and across the finish line. We are taking 3 months to prepare ourselves to finish. From there we can work on modified training plans to increase endurance and strength. For now, go out and Tri something that will change your life forever. You can do this.

Terms-

Brick – this means getting off your bike after a ride and immediately going for a run. Extremely valuable training.

Run workout drills – This is a combination of high intensity speed drills. This can be short sprints uphill, stadiums, sprints , sprint straightaways and walk curves at the track, etc.. High energy bursts with rest between.

Week 1

Total – 1hr 45min

Spinning Experiment in Off Season

I am a fair weather kind of person.  Meaning, I have a problem with cold weather.  This certainly poses problems when training in the off season, especially on the bike.  As a matter of fact, I usually just put it up and focus on swimming (indoors) and some light weight training.  This makes for a tough spring in catching up on Bike conditioning.

So I tried an experiment this off season and jumped into a newly formed Spin class.  I have many people tell me that unless you are out on the road on a real bike you are not really gaining anything in your training.  I understand there is no true replacement for the real thing, however, I could not ignore the fact that common sense was telling me that doing something was better than nothing.

So I made notes on my first ride last year as I started back on my Bike training.  MPH, time, distance, weather, etc, etc…  Then I rode the exact course on my first ride out this year after spinning in the off season.

The result was an average of 1.9 MPH faster this year, obviously resulting in a much better time.  Now obviously I can’t replicate the exact weather conditions and certainly a little wind either way can make a difference.  And who knows, in the back of my mind I knew I was trying to prove a point and it could have made a difference.  However, had the result been a 1/2 MPH difference I would have probably just blown it off.  But 2 MPH is a big difference and means a lot over a distance.  Not to mention, very little soreness and an overall better ride.

So, take it for what it is worth, but for me it answered a question without a doubt.  Spinning made a difference.  Even so I am still spinning as a supplement as I train right now.  Like I said, I figured it had to help, but now I know.

From the Couch to the Finish Line – Steps to Complete Your First Triathlon

It can certainly be intimidating when the thought of completing a Triathlon comes into your mind. Not only the thoughts of the physical requirements but where to start with all the other aspects involved. Let’s take a look at the steps involved and break each one down a little to get a better understanding of what is involved and show just how achievable this goal is.

The first step is the decision to give a triathlon a shot. This is by far the most important decision and will pay dividends for the rest of your life. Do not take this decision lightly. Once it is made then do not let any obstacle get in your way. You will soon realize that your triathlon journey is a lot like your life. There will be ups and downs and good days and bad days. You have to learn to appreciate the good days and understand that the bad days are only temporary and push your way through them. Learn to set relatively small goals in your journey and take pride in accomplishing them on the way.

Next you will want to research and find an event that fits your situation. Assuming this is your first event you will want to look for a Sprint Triathlon or some equivalent. This means a shorter distance that you will feel comfortable with as an entry level. Next you will want to make sure it is within a reasonable distance so travel will not be a major issue. Triathlons have become very popular and are put on in every state at different times of the year. Here is a great resource to start your research. Just do a search based on type of event and location.

Next you will need to asses your current equipment and fill in any gaps that may be there. I have gone into more detail on this for beginners here, so do not let equipment be an excuse. There is no need to spend much money to get started. That can come later when the addiction is in full affect. Basically what you may need to spend money on is a bike helmet if you do not have one and a decent pair of goggles that will not leak. Tri shorts or bike shorts with padding would be preferred but not a necessity at short distances. Whatever bike you have in the garage or can borrow is the bike to use. You do not have to have a $2,000 Tri Bike. (Yet).

Now start forming a training plan. There are tons of information available on when, where and how to train but in reality no two training plans are ever really alike. We all have different strengths and weakness based on our backgrounds and previous training. So although there may be some great guides out there you will need to focus on a plan that works for you. This can be based on where you stand now physically, how much time you have before the event and everything else in your life you will have to work around such as family and work.

Basically you really want to focus on the areas you feel are your weakest. For many this is swimming; this means spending a lot of time in the pool and getting comfortable in the water. Stage your training so you are doing 80 to 90% of your event distance about a month before the event. This will give you some achievable goals during your training and provide some much needed motivation to keep going.

Many plans and books do not encourage combining your workouts during training. However, I personally get a lot of benefit from combining my workouts as the event approaches. For example, somewhere around 3 weeks or so before the event I will swim, get on the bike and then run at about 90% of the event distances. If nothing else, this gives me the confidence mentally that I am prepared for the event. It is also extremely important to do “brick” workouts. This is something all plans will recommend. This means running at least a few miles after your bike workouts. It is important to put your body through the stress of transitioning to the run so you will know what to expect during the race. Your legs will feel very heavy for a while and will eventually loosen up as you find your stride. This just has to be worked on, no way around it.

The next step is ACTION, get out there and do it. Do not let anyone or anything discourage you from accomplishing your goal. Take pride when someone calls you crazy because there will always be a little envy in their comments. You have made a decision to do something most people consider impossible. I will not go into the personal benefits and joys of the journey because they are really impossible to put in words. This just has to be experienced and will change your life forever.

Be sure to work on your transitions as well. Lay out a towel folded in half and set everything you need up in this space. Imagine yourself coming out of the water and into your transition area. Have everything you will need right there to get on your bike and head out. Do the same for coming off of your bike and into the run. Practice this several times so this will not be an issue on race day. You will have plenty to worry about, make your transitions second nature. Here is a general checklist to help make sure you are not forgetting something

One thing to also work on during your training is your mental game. There will be days when you want to quit every step you take. You have to power through this and focus on your goal. I truly believe a Sprint Triathlon can be completed by anyone who makes their mind up to do it; however, I can’t say it will always be easy. Stay focused and do not let your mind get the best of you. The mind is powerful and can work for you or against you, you must learn to control your thoughts as you work your way through the training.

This should give you an idea or an outline on what it takes to get to the finish line. Books have been written on each of these segments; however this is just a brief breakdown on how to achieve your goals. Once broken down you can see it really is very achievable once the decision is made. I have read many books describing the feeling of what it is like to cross the finish line of your first event and received much inspiration from the words. However, I never read anything that comes close to what it is like to actually cross the line yourself. Do not lose sight of your ultimate goal; it will change your life forever. Just imagine if you can complete this goal you once thought was impossible – there is nothing in life you can’t achieve.

Where to Start With A Triathlon Training Program

You made the decision to TRI – Now Don’t Blow Your Tri Training with Unnecessary Injuries:

As we train for endurance sports, we have to understand that we should optimize our strengths and work harder on our weaknesses as we flex our physical and mental muscles. This all starts with a plan and a goal that is workable. Achievable goals are more likely to lead you to success than those placed beyond your reach. Tri training will not only accustom your physical body to the risk of joining the game, it will also recreate your willingness to continue despite the fatigue and the ever-present negative voice that tells you “you wont make it, “there is still X number of miles to go”, “give up”.

Triathlon training programs vary in length. A few months may move you through a short sprint triathlon while an IronMan Triathlon must be taken seriously and will take a minimum of 1 year in training.  Considering the event covers three endurance sports, it is no wonder why even professionals take years before they can actually master the techniques to win the title.

As you begin to lay out your plan for your Tri training, remember to stage your workouts so that you lengthen your workout times over several weeks. Injuries have plagued many triathlon dreams and could have certainly been prevented. You will soon realize how vulnerable your body becomes as you start to add mileage to your runs, or you hop off of a 30 mile bike ride to pound out a few miles on foot. If you are not used to the “wear and tear” then you will be exposing yourself to injury. You must slowly and methodically work your way up so that your body can adjust and recover for you. Our bodies can be pushed to amazing lengths, but it must be done with patience.

Here are 5 ways to help prevent injuries from taking away your triathlon dream:

Stretching – Always work stretching in whenever possible. This will release muscle and tendon tension. There are numerous studies showing the importance of stretching before and after workouts in injury prevention. Your muscles will be in a consistent state of rebuilding and must be stretched often to prevent tightness.

Training duration – Work up slowly to your goal distances. Keep your training plan realistic and give your body time to adapt to the training.

Rest – Never be scared to rest. Many athletes neglect the importance of rest. We get the mindset that a day not training is a day lost. We forget how hard our bodies are working and the need to slow down for recovery. Never regret taking a day off, you will be amazed at how much better you feel when you pick back up.

Footwear – You have to take care of those feet. We are asking them to do a lot of work. This is one area where we can’t cut corners when it comes to expenses in getting into Triathlons. Get fitted by a professional based on your height, weight, arch and running style. This can make the difference in actually enjoying your training or hating every step you take. If you make the decision to give the sport a try then make the decision to give yourself the best possible experience.

Hydration – This is not only important while you are training, but it is just as important while you are going through your daily routine. You are kicking your body into overdrive and producing a 24 hour fat burning machine. It will need fuel all day long. Your body is working hard to recover while you are not training and it is important to keep it hydrated so it can work efficiently.

Nobody said the training was going to be easy. However, the rewards can’t be described in words. It will become addicting as you begin to make progress on small realistic goals set to achieve the one big goal. Always be cautious so injuries will not keep you from reaching your goals. Work hard, work smart and always remember to just enjoy the ride.

Triathlon Checklist

I have ben asked a few times about a checklist for Triathlons.  These have primarily been from people a little anxious about their first race.  Those that have a little experience know how important it is to go over your equipment several times and have it properly organized.  There is plenty to worry about on race day so let’s not waste our energy on worrying about whether or not we forgot something.

Anyway, see below for a checklist I use as a reminder each time I start packing.  This is a general list and will help with the essentials and you will see some things you do not need on the list and probably a few you need to add.  The list will also be in a checklist category on the right sidebar.

One note – I do a lot of tri’s on the coast and there will usually be some sand to get through coming out of the swimming and into transition 1, so that is the reason for a bucket/pan to rinse feet before I slip on the bike shoes.

Triathlon Checklist

Swim Training for your First Triathlon:

Swimming is always one of the most intimidating legs of a triathlon for beginners. This is usually because we feel more comfortable having grown up riding bikes and running around our neighborhood as kids. Swimming was much more limited to warm weather and for most of us not something we did competitively. Because of this swimming seems to be the biggest obstacle and something that needs to be focused on during training. There are certain things you can work on to help overcome any fear of the swim portion of the triathlon.

First, get comfortable in the water. Swim, swim, and swim. There is no way around this, you will have to learn to be more comfortable in the water and the only way to feel more comfortable is to spend more time in the water. Find as many ways possible to incorporate more time in the pool, this will pay huge dividends in the end.

Along with spending more time in the water, it is also important to know how to train for your swim. To get the most out of your workouts it is important to understand where you need to have your focus and what to work on.

Swimming style is certainly a matter of preference but it in general the freestyle will be your best bet to cover the distance in a timely manner. It is certainly fine and even advisable to combine different strokes if need be to get through the course. For now let’s focus on freestyle.

One of the biggest tips I received when I started my training for triathlons was called “the ladder”. The ladder essentially means pretending you are climbing a ladder when you are swimming freestyle in the pool. This will help you in your reach as well as your down stroke. The biggest key here is efficiency. This means traveling the greatest distance with the least effort. Reach as high as you can for that next rung and pull yourself up the ladder. Remember when you climb a ladder you are also keeping your body close to the ladder. This will help you keep your elbows high as you pull through the water. This brings your forearms into play and allows for a stronger pull. Your hand should come out of the water around your hips to begin the next stroke. Many people tend to pull through the water with their arms fully extended resulting in an inefficient stroke. This will put undue stress and strain primarily on your lats which are extremely important in your swim.

Working on breathing technique is also important during swim training. This is usually a matter of comfort and working on becoming more efficient on what you have been doing for years. If you want to become competitive in this sport then this is one area that will need to be focused on will probably result in some big changes in what you do now to become more efficient. As for now, work on being able to stay as relaxed as possible and breathing as deep as possible. Being the first leg in the race (usually), it is important to keep the heart rate down as much as possible to save energy for the remaining two legs. The heart rate will already be increased through excitement, nerves, adrenaline and swimming. Don’t let short quick breathing add to this. Instead focus on long slow deep breaths to help control the heart rate. I know this is much easier said than done but at least keep this in mind while you are training.

Just try to remember to be as streamlined as possible and pull yourself up that ladder while controlling your breathing. Use these as general rules and work on tweaking some of the smaller aspects of your swim stroke to decrease your drag in the water. It is impossible to go over all the points in a swim stroke without one on one onsite coaching, but this will give you something to work on during your early training.

And as a last thought, there will be plenty of help in small boats or canoes on the course. They will not let anything Happen to you and are trained to spot swimmers in need of assistance. You have enough to worry about in your training; the fear of any harm does not need to be a concern. Now stop finding excuses and get in the pool. Happy training.

Triathlon Equipment for Beginners

The number one question asked by anyone looking at their first triathlon. As usual, there can be several different ways to answer this question depending on skill level, budgets, current equipment owned, etc, etc…. For simplicity purposes let’s assume a couple things here:

First, since we are talking about someone new to the sport, let’s assume we are talking about a Sprint Triathlon or something equivalent. Meaning we are talking about relatively short distances, and believe me I do mean relatively, because I certainly remember thinking how far a half mile swim, an eighteen mile bike and a 5k run seemed at one time. But as it relates to a full Ironman, we will call it short.

Second, budget is a concern. I assume this because you certainly do not want to go and outfit yourself with top of the line equipment; believe me it can get out of hand, only to find out this sport is not exactly for you. (Which we won’t let happen) And in today’s environment whose budget is not a concern?

Swimming:

Go ahead and drop $20 to $30 on a decent pair of goggles. Do not try to go real cheap here with the $9.99 specials at the local big box. Been there done that, it is nothing but a hassle and they are guaranteed to leak at some point. I have had the best luck with a good pair of rubber sealed goggles located at most sports stores.

Swimming attire comes down to a couple of choices. I would suggest setting your sights on a race in a warm enough climate or a time of year that a wetsuit will not be necessary. If you do go the wetsuit route then this will be an expense. Certainly look to borrow or go used if possible, just make sure it is a triathlon wetsuit and practice up on getting out of the suit in a timely fashion and have you bike shorts or attire on underneath for a smooth transition.

If you already own biking shorts with a built in pad then great, swim in them. Yes, you will be wearing spandex in front of other people, get over it. We are all in this together and nobody is judging you on race day, they have other concerns. If you do not own biking shorts then you can certainly swim and complete the race in running shorts. Make sure they are light and comfortable. Gals, a one or two piece T-back will do the trick. Just make sure of comfort and no straps to worry about during the race.

Biking:

Basically, whatever bike you have in the garage or can borrow. This can certainly blow a budget when you start looking into this portion of tri gear. Worry about this after a race or two, for now let’s just complete this event. Mountain bikes, road bikes, standard ten speeds are all acceptable in these races.

Make sure you at least have “cage pedals” on any bike you choose. Clipless pedals are preferred but will set you back a couple hundred after you buy the special shoes. It is important to make sure you have the cages even during your tri training. This can be a lifesaver when you learn the importance of both legs working together on the bike. Push-pull, push-pull, but that is a whole book in itself.

Bike helmets are a must and you will not be allowed on the course without one. If you have one, great, if you can borrow, great, if not they are reasonably price at the local stores. $25 to $35 will get you a decent helmet for this level.

You will also learn quickly the importance of padded bike shorts or a gel pad seat so go ahead and address this issue before you get to far into training.

Running:

Don’t skimp on the shoes. Sorry, you just have to break down and spend a little here. Go get fitted properly by someone who can judge by height, weight, foot arch and running form if possible. This will pay huge dividends during your training and on race day.

As far as attire, whatever is comfortable. Ideally, you should still be wearing the shorts (spandex or equivalent) you wore to start the race. Many people will throw some lightweight running shorts over their bike/swimming attire during the first transition. Certainly up to you, just keep comfort as the primary concern. We will worry about speed in future races.

This covers your three primary areas of concern. We will cover the smaller items and transition areas later. This is enough to let you know there are no excuses for not having the right equipment. I have seen these races completed with and on just about anything. It is about making the decision to get up and do something that will have a lasting impact on your life. No excuses.

Triathlon Training Can Benefit All Levels of Fitness