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.

You Decided to give it a Tri- Now, What Type of Bike will Work for Your First Triathlon?

There are always a lot of questions when it comes to what kind of gear is needed to compete in a triathlon. It is my goal to show that anyone with just a little desire can complete a triathlon and equipment certainly isn’t an excuse. Triathlons can be completed for the most part with equipment you currently have and a bike is no exception.

So, just exactly what type of bike can be used? Well, the short answer is- whatever you have available. Whether it is a bike you have now or a bike you can borrow. For the most part, any bike you can find should certainly work for your first Triathlon. Keep in mind we are assuming you are targeting a Sprint or something similar as your first go at the sport. This means distances will be shorter and relatively manageable on just about any bike. Also, as always, assume budget is an issue. There is plenty of time later to go overboard when the addiction is in full affect. Tri bikes and road bikes can quickly get expensive and there is no need to make a major purchase on something you do not feel confident in knowing you will get your money’s worth.

Mountain bikes are perfectly fine for this type of race. As a matter of fact, you will probably see several since this is a popular style bike and many people have one or can easily borrow one. The good ole fashion Ten Speed is certainly a workable option and yes I have even seen the BMX style bikes ridden.

One important aspect on any bike you are able to ride is the pedals. The pedals are as important as any part of the bike when you are covering more than a few miles. We all grew up riding bikes as a primary form of transportation and not even realizing how inefficient our efforts really were. The flat pedals we grew up on only allowed for the push down to spin the wheels. This means only one leg working for us at a time. It is important to be as efficient as possible when looking to cover real distances in an endurance race and training. This means as one leg is working on the push down; the other leg needs to be engaged on the way back up. So the pedals become extremely important.

There are basically two types of pedals and you will see them both at any race. A caged pedal, which is going to be the cheapest route at this point, is exactly what it sounds like. It is a cage that fits around your foot. You slide your foot into the cage and it can be tightened to prevent too much movement. This allows your foot to pull back to the top of the rotation as your other leg is pushing down. Another type of pedal you will notice is called a clipless pedal. This is a special pedal that requires a special shoe that clips onto the pedal and allows for both legs to work together through the full rotation. Again, because of the expense involved with the pedals and the shoes, this will be a definite upgrade as the addiction kicks in after a few races. These will be very prominent among your more experienced racers because it allows maximum efficiency.

Be sure to have your pedal situation handled during your tri training. You will certainly want to train like you will race and also insure you are training with as much efficiency as possible. The pedals can easily be put on and removed with a wrench, so it is still worth it to put pedals on a borrowed bike if need be.

Just remember, the idea here is to finish and enjoy the experience and this can be done on any bike. Do not let equipment be an excuse because it really does not take any specialized gear to get through your first few races. It makes no real difference what you look like on the course, the battle is within yourself and the goal is to finish. Work hard, stay focused and enjoy a life changing experience.

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.