subscribe | advertise | about | contact | home

On Your Mark...Training for a Triathlon
by Michelle Cederberg

Have you asked yourself, could I compete in a triathlon?

Triathletes are your next-door neighbor, your mother, your son, your doctor, your best friend, or even your future husband.

Triathlons are for everyone. The race originally was designed for the common person to accomplish something uncommon. What makes the sport of triathlon unique is that it incorporates three different sports into one race and lures people from all different backgrounds to try it. Those who do usually become hooked, so beware! There is no other feeling like crossing the finish line. And for many, that is a life-changing experience.
The race begins with the swim, transitions to cycling, then to running. There are different distance triathlons to choose from, depending on your fitness level. For the beginner, a sprint triathlon is a good choice. The sprint triathlon usually consists of a half-mile swim, 12-mile bike ride, and a 3-mile run. (These distances may vary for different races.) For the more experienced, the Olympic triathlon is preferable. This race includes a l.5K-swim, 40K-bike ride and 10K-run. Want to think about it? What do you need to know before training? Here are some guidelines to get you started.

BEFORE YOU BEGIN
First, as with any sport or fitness program, consult with your physician, physical therapist or other medical professional before embarking on a triathlon.

Then, decide on a goal, considering the following important factors:

1. What is your sports background?
2. Do you have any previous injuries?
3. Are you overweight?
4. How much time do you have to dedicate to training?

We all come from different backgrounds with different strengths and weaknesses. Perhaps you have been a runner but need to start at the beginning in swimming and cycling. Or, you come from a background in a completely different sport and all three triathlon sports are new to you. Or maybe, you have never participated in a sport but have decided that now is the time to try one. All of these variables will greatly affect the way you begin your training.

If you have any previous injuries, carefully plan your training program to avoid a recurrence. For example, if you have a history of knee injuries, it may help to do more training in the pool and build your stamina very slowly for the run. This way you can increase your cardiovascular endurance without jeopardizing your knees. It would make sense to consider the same strategy if you are using the triathlon as a means to lose weight. If you need to lose a large amount of weight, it would be wise to begin training in the pool and on the bike, and lose the appropriate amount of weight before you start running. That way, you avoid putting too much stress on your joints.

Triathlon training is all about building up slowly to avoid injury. So realistically determine how much time you are able to dedicate to training. When considering how much time you have, you may decide on a race that is held at the end of the summer instead of the beginning so you can take advantage of the long summer days for training.

THE RACE
The swim begins with a group start. This can be intimidating for beginners. If you’re not a strong swimmer, you may feel more comfortable starting further back in the group so you won’t have a lot of people climbing over you to get to the front. A great way to prepare for the swim is to join your local masters swim club. If you plan to train alone, an excellent source of swimming information is the book, Total Immersion: The Revolutionary Way to Swim Better, Faster and Easier, by Terry Laughlin and John Delves. This book will give you workout plans and drills to help you swim more efficiently so you don’t expend all of your energy at the start of the race.

Upon completion of the swim, you transition to cycling. There are two transitions in every triathlon, and they can be daunting to the beginner. When you exit the water, run to the bike station where you remove your cap and goggles, and put on your bike helmet and biking shoes. The most important thing to remember is that it’s not necessary to race through the transition. Take your time; make sure you have everything you need before you start cycling. If you’re a beginner, you can use any kind of bike, as long as it has gears. Whether you choose a mountain bike, a hybrid or a road/triathlon bike, make sure that in training you start slowly and build your mileage over time. If biking is new to you, start with 10 miles and build up to 25 to 30 miles.

To transition to the final segment of the race, the run, you must bring your bike back to the bike station and remove your helmet. You may also change to shoes more suited for running. After transitioning from the bike, your legs might feel quite weak, so it is helpful in training to practice this transition to get use to the awkward feeling of getting off the bike and starting to run. This part of the race can seem like the hardest, so training for it is should be approached carefully. Start with a good pair of running shoes to avoid injury. Some sources for help with running training are The Lore of Running, by Timothy D. Noakes, and Absolute Beginner’s Guide to Half-Marathon Training: Get Ready To Run or Walk a 5k, 20k or Half-Marathon Race, by Heather Hedrick.

DESIGNING A TRAINING PROGRAM
Assuming you will be competing in a sprint triathlon, you need to be able to complete a 20-minute swim, 30-minute bike ride, and 20-minute run. You may already be able to complete these distances or you may need several months to work up to them. Don’t be daunted by the times; it’s more important to work on endurance than speed. Just concentrate on completing this goal without stopping and save thinking about speed for later. When you’re able to complete these times, you’re ready to begin triathlon training in earnest. Allow 10 to 14 weeks of training before the race and mark them on a calendar.

Most first-time competitors usually enter a race with the goal of crossing the finish line, and the highest percentage of those who do have committed to an individually-designed training program that incorporates their athletic history with all of the factors considered above.

There are also several “FITT” factors to consider when designing your training program: Frequency (the number of workouts per week you are able to dedicate to training); Intensity (how hard you are working); Time (the amount of time you spend in each training session); and Type (whether it is a swimming, biking or running workout).

Determining intensity can be complicated. One useful tool is a heart rate monitor. To make sure you are training efficiently, you need to know your maximal heart rate in each sport and strive for around 50 to 60 percent of these rates at the beginning of training. Do not exceed 80 percent of your max heart rate during any training period.

Another tool for measuring intensity is an RPE (Rate of Perceived Exertion) scale. This is sometimes an easier method for the beginner because it doesn’t require the use of a heart rate monitor each time you go out to train. Your training should begin at 3-4 RPE and not exceed 8 RPE. As a beginner, it is better to let your body build endurance slowly.

SCALE FOR RATINGS OF PERCEIVED EXERTION (RPE)*

0 Nothing at all
0.5 Very, very weak
1 Very weak
2 Weak
3 Moderate
4 Somewhat strong
5 Strong
6
7 Very strong
8
9
10 Very, very strong
• Maximal
*From ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription

At right is an example of a training program that includes five days of training and two days of rest. Rest days are important because they allow your muscles time to repair and get stronger. You may choose to begin with three days a week of training and build into five or more days a week. It really depends on you as an individual and what your current fitness level is. You would follow this program for the 10 to 14 weeks of your training, increasing one element of the FITT factors as you become stronger. The frequency could be increased up to six days per week while the intensity should not be increased above an 8 RPE, or 80 percent max heart rate. You may increase time as you become more fit, but keep in mind the length of each segment of the race and don’t over-train. training for a 3-mile run, it would not be necessary to train with one-hour runs or for five miles in a single training period.

The type of sport you choose to train for each day is very individual and depends on your endurance levels in each of the sports in the race. A training session may include a swim followed by a bike ride, or a bike ride followed by a run. You should also include a couple of days of training in all three sports. On these days you can practice the transitions and experience how it feels to get to the run after having completed swimming and cycling. Keep in mind that after this type of workout your body will be stressed more than if you had trained in just one sport, so you may want to rest the following day.

The last part of any training schedule should include a tapering-off period which helps your body restore itself before race day. The last week of training should be a time to allow your body to be strong and rested rather than in a state of stress.

Are you ready to join the ranks of all those who have gone before you in the world of triathlon? The Seattle area offers a great number of races to choose from. One good source for locating local races is www.trifind.com. All it takes to become one of the common people accomplishing something uncommon is the time and determination to achieve your goal. See you at the finish line!

Michelle has a B.S. in physical education with a minor in sports medicine from Pepperdine University and is certified by the American College of Sports Medicine. She was the manager of corporate fitness for GE Capital, Melbourne, Australia; a personal trainer, physical education teacher and aquatics manager in Santiago, Chile; and USS swim coach in Santa Barbara, California. She is the owner of In Motion, which offers group exercise classes for moms with baby joggers, and is employed with The Bainbridge Athletic Club, Bainbridge Island, WA.

©2006 Caliope Publishing Company