So you are thinking about doing a triathlon or have signed up to do one. Whether a friend convinced you to do it, you just want to do a triathlon or ticking such a event off the bucket list.
For whatever reason, here you are, a first timer, a noob and knowing very little of what is needed to do such an event.
Things to know and understand before you start
If you are new to any form of physical excersise, then first get the ok from your doctor. This after all is an endurance sport and the training and undertaking the event will put physical and mental strains on your body and mind. If you are use to physical excertion and comming from a cycling or running background then it still might be worth having a chat wth your doctor.
If you know how to swim and are already exercising regularly, you are ready to train for a triathlon. Most people can go from fit to triathlete in six short weeks. If you are starting from couch potato, you’ll need to spend a few months building your fitness — three days a week of running, swimming or cycling — before starting your six-week triathlon training plan.
Finally, if you can’t swim or are a weak swimmer, take some lessons and spend some time in the pool before attempting a triathlon. The swim is often the riskiest and most grueling part of the event, and should be attempted only if you are a relatively strong (not necessarily fast) swimmer. If you are unsure about your swimming ability, make sure your first triathlon starts in a swimming pool and not open water.
Pick a Race
The first step in training for a triathlon is to find your first race. Beginners should avoid races with ocean swims, since waves and currents can be tricky. Also avoid bike routes with steep mountain passes and avoid run courses through the sand. Finally, check the cut-off times. The cut-off time is the maximum time a race allows you to finish a course. Some events have “sweeper” vans that pick up runners at the back of the pack who won’t finish in time. A two-and-a-half to three hour cut-off for a sprint triathlon is ideal. Remember, winning a triathlon may take extreme athletic prowess, but finishing doesn’t.
Race Distances
When starting your triathlon journey it would be advisable to consider a Sprint or Olympic (5150) as your first race and if you enjoyed consider what your next race will be. Whether to do similar again and get faster or look to do a longer distance especially if the goal/bucket list is an Ironman Triathlon. The general rule of race distances are detailed below, but may vary depending on the race organiser.
Sprint Distance - 600/750m Swim, 20km Bike and 5km Run
Olympic/5150 Distance - 1500m Swim, 40km Bike and 10km Run
Half/70.3 Distance - 1900m Swim, 90km Bike and 21.1km Run
Full/140.6 Distance - 3800m Swim, 180km Bike and 42.2km Run
Next, look at the date of the triathlon you chose. If you currently go to the gym or run a few times a week, you can sign up for a race that is six to eight weeks away. Not quite that fit? Choose a race at least three months out. Then add a few weeks of simple fitness building before you begin training in earnest.
Found the right race? Sign up. Paying your race fees is the best way to ensure you don’t put off your training any longer.
Cost and Expense
Doing a triathlon event is not cheap!! You will be in for considerable expense, especially if you start with nothing. The very basics you will need to consider as expenses:
* A wetsuit
* A road bike and a proper bike fit
* A Helmet and cycling kit
* Cycling Shoes
* Proper Running shoes and not just some takkies
* Running kit to train in
* A tri-suit
* Entry to the Event
* Transport costs for you and your bike to the event
* Accommodation for you and your family
* Other expenses, like spares for the bike, Nutrition etc
* Training Plan or Coach??
Training Plan or Coach?
Having committed to doing the event now you need to think about training and how to go about it. Do you...
* Just wing it, do what you think you need to do and just get on with it. Something I would not recommend and is likely to end in failure and a waste of all the expense getting to the start line.
* If funds are tight, then the next best would be to read online articles from triathlon magazines/blogs and download their training plans else buy a training plan from a coach on sites like TrainingPeaks
. As a coach and for more information on our online plans contact us. This will at least give you a plan and structured workouts to build fitness and endurance and get you to the start line hopefully fit enough to finish. An option many first timers do.* The best option is to get a coach, who has the experience and knowlegde of what it takes. Can structure your training to cater for your strengths and weaknesses and be there with you daily throughout the training. Adjusting it for work and lifestyle constraints. Contact me for a no obligation free consultation on being coached.
Get Social
Triathletes are a social bunch. Most athletes train with buddies, since training with others can help you push harder. If you can’t sweet-talk a friend into signing up for a race with you, here are some options for finding companionship during your training.
Find a cycling group. Head to your local bike shop, and an employee should be able to recommend a good cycling group that’s welcoming to beginners. Ask for a cycling group with a no-drop policy, which means someone will stay with the slowest rider and make sure they get home safely.Just one word of warning: If you do join a group ride, make sure you are steady on your bike; brushing the wheel of the bike in front of you could result in the entire group going down.
Join a swimming program. Master’s swimming programs, which are like low-pressure swim teams for adults, are a great place to perfect your stroke. Most gyms and community pools have master’s groups. Oh, and in case the “master” part seems terrifying, know that it’s a reference to age, not ability.
Join a running or tri-club. Running clubs are easy to find, even in smaller cities. Use Google or ask a salesperson at your local running specialty store to direct you toward where and when these clubs meet. Most clubs are friendly to runners of all paces and many welcome walkers, too. If you’re worried about being left behind, ask if there’s a sweeper who stays at the back of the group, or ask for a route map so you can get home safely. It is also a good way to run safely as you are part of a group.
Training
Consistency is key in any endurance event, especially if training for the longer distance events. So you need to be fully focuses and prepared to put the training in. Consistancy means you will be training 5-6 days a week for up to 6 months. All plans have recovery weeks, either in the 3rd or 4th week. All other times you will be anywhere between 8-14 hours a week, sometimes twice daily during the week with long rides and runs at the weekend. The longer duration weeks will be towards the end of the plan which are the big build weeks prior to the event.
Discuss this with family and loved ones as it can put a strain on relationships and your social life, so you need buy in from the family and those closes to you.
Believe in Yourself
So you have committed to doing the event, have spent the money and your are all in for this endurance event, so believe in yourself, believe in those who give you proper advice whether your coach or friends who have done such events. Without belief you will fail and the training and undertaking the event is a journey of discovery in what you can do and about you. Believe in Yourself!
Race Day
There is a saying "Train hard, Race Easy". If you do all the hard work in the training and follow the training plan then the race will be easy(ier). So don't turn over and go back to sleep on those early morning workouts. Don't stay late at a friends party when there is a big workout the following day. Remember your committment and expense and the reason you are on this journey to do the event. When a workout says go hard, GO HARD!!, when it says go easy, GO EASY!! as the workouts are planned such to benefit optimal effort and recovery as your body and mind will need both to get the best performance. Many first timers will think that the workout is too easy and they work a bit harder, but then the next workout they fail to do properly as they are fatigued. This is where a coach can provide the stimulus and restraints to maximise your time crunched schedule.
Nutrition
Nutrition can be split into 2 parts. Firstly a change in diet required for all the training, protien intake, carbs and recovery drinks. Healthy food that promotes replacement of nutients and sports drinks to replace electrolytes.
Secondly the 4th discpline as it is called in triathlons. NUTRITION on race day. You are undertaking an endurance event that starts very early in the moring in preparation for the event and then spending many hours doing the event. So you will need to consider nutrition in the run up to the event, on race morning, during the event as well as post race recovery. DO NOT leave this to the last minute and try whilst on your long cycles and runs what works best for you so that you can incorporate into your race day nutrition plan.
Enjoy
After all the hard work, strains on family and social life, the juggling on work committments etc. Enjoy what you are doing and especially ENJOY race day. This is what you have been working towards. Feed on the family and friends support and smile like you won the lotto as you run up the red carpet and across the finish line, no matter what pain and suffering you feel. Your journey is at an end and the pictures you get look much better if you are smiling and finishing strong!!
Get in Touch
You have probably read this article as part of your research into what it takes to do a triathlon when new to the sport. Now is the time to get in touch to discuss if we can help get you to the start line. Crossing the finish line is all of your own doing and for you to savour and enjoy!! We are here to help you.
