By Lance Watson
Dec. 13, 2006 -- With the growth of Ironman and the spectacular introduction of triathlon into the Olympics, our sport has grown in leaps and bounds over the past several years. Today, there are more people training for and competing in triathlon than ever before, and there is no better time to consider participating in your first multisport event.
In completing your first triathlon, there are some key concepts you need to keep in mind, the most important being enjoy the experience. From the day you decide to do the race until you cross the finish line, relish the experience. You will quickly find out that triathlon is a lifestyle more than a race. Don't place unrealistic expectations on yourself for your first race. A triathlon is as much a social gathering as it is a race, and for the first time you should treat it as such.
The following are some basic suggestions that will help you in getting your first race under your belt with as few unexpected surprises as possible.
1. Choose the event you want to compete in
This may be a local race, such as Boulder Peak, or you may want to jump into a national event such as the Chicago Triathlon. It is up to you, but make sure that it is something that excites you and motivates you to get to the start line. Look for an appropriate event soon, as the most popular events fill up very quickly. Finally, pick an event at least three months away so you have time to prepare for it.
2. Get a coach and a training partner
Once you have decided upon completing your first triathlon, drag a friend/partner/relative into it with you, and consider finding a coach. There are some good reasons for this. Training with someone is more fun and more inspiring. Those mornings your pillow is calling you back to bed, the knowledge that someone is waiting for you will make you get out of bed. Working with a coach is a good idea, as they will actively work to keep you motivated while guiding you through your first season.
3. Do some research
If you are going to invest time into preparing for a triathlon, you might as well do it right. Spend a day or two tracking down some triathlon resources. A great way to begin training for triathlon is to read one of the many triathlon-related books on the market. Your local library, or the neighborhood bookstore, is full of resources that can provide you with all kinds of information on triathlon. Everything from goal setting, guidelines for purchasing tri-related equipment and motivational stories are included in these books. Another useful source of information is the Internet. There are entire chat groups and hundreds of Web sites dedicated to triathlon, and many coaching services can be found online.
4. Finding facilities
You will need to find some facilities in which to practice. While running can be done outside almost all year round (dress appropriately!), biking and swimming are much tougher to do as the temperature drops and the snow builds. Most communities have at least one pool, and many gyms offer spin classes, which work well in lieu of outdoor riding. The local YM-YWCA will be a good, inexpensive choice, but depending on your schedule and budget there may well be other options. Pick a facility that motivates you to go, taking all factors into consideration; even if a gym has nice scenery and state-of-the-art machines, if you have to fight traffic after work to get there you may end up avoiding the place.
5. Developing a program
You've taken the hardest step -- the first one. You've decided to begin training, but don't train in vain. Train smart. You want to get the most you can from the time you are investing in training. More doesn't always equal better.
Having a program to follow will help you to maintain your motivation, get you to workouts and develop your burgeoning talent. The best way to ensure that you are maximizing your training is to get a coach, but if that is not a viable option, it is possible to figure out your own training plan by doing some research.
One common mistake new triathletes make when starting out is training their best event. Running fast after struggling through a swim practice gives them a feeling of confidence. Nobody is equally strong in all three disciplines of triathlon, so focus more on your primary area for improvement so you become a well-rounded triathlete. For example, if you are a weaker swimmer, try to hit the pool three times a week and bike and run twice a week.
Progression
Make sure your training is moving forward at an appropriate pace. Ensure you are not doing the same schedule week after week, with the same workouts. You need to increase the speed, intensity or duration of your workouts or else you will plateau. Likewise, be careful not to increase your distance or intensity too much at a time. A safe rate of increase is to up your distance by no more that 10 percent a week. In your progression, plan in a day or two of complete rest (from training that is) each week, and an easier recovery week every third or fourth week of your training plan.
Equipment
As with almost every sport, you are going to be required to procure some equipment so you can complete your first triathlon. You don't need to rush out and buy these things; in fact I recommend against that. Wait until you have done one or two events, to decide if you really need it. The basics you will need to beg, borrow or steal are:
* Running shoes
* Bike: Any safe bike with functioning gears will do. A road bike is preferable
* Bike helmet (safety approved)
* Swimsuit
* Goggles
* Wetsuit (to at least borrow for race day)
There is also a multitude of other little goodies that will assist you. A couple of little hints to make life easier are:
* A floor bike pump (to pump up your tires)
* Wind/magnetic/fluid/CompuTrainer (allows for indoor riding - think high-tech stationary bike)
* Cycling shorts and jersey
* Elastic laces (so you don't have to tie your shoes in transition)
* Sunglasses (they will not only make you look cool but also protect your eyes from the sun, bugs and little rocks that shoot up during a ride)
Fuel your engine
Your body requires fuel in the form of good quality carbohydrate and protein. "Bonking" is the triathlete's term for the feeling you encounter when your body runs out of carbohydrates. You become disoriented and extremely fatigued. Eating properly one to two hours before workouts will help to prevent this from occurring. Taking energy supplements on longer training sessions will also aid in preventing bonking. Finally, after finishing a workout there is a 30-minute window where your body can optimally use carbohydrate to help you recover from the workout and get you feeling ready for the next session. So always bring a snack in your gym bag, as well as a water bottle.
If you follow the advice above you will find your first triathlon to be an enjoyable and rewarding experience. Above all, remember that the best advice is to have fun with it.
Over the past 20 years, Lance Watson has coached a number of Ironman and Olympic champions. Join Lance to tackle your first triathlon.
Beginner and experienced triathletes are invited to join the LifeSport Team. Contact LifeSport Coaching (coach@LifeSport.ca) or visit www.LifeSport.ca
Thanks to Stefan Timms for his contribution to this article.