Hello! I just signed up for my first triathlon in July (sprint, and is in my events if you want to check it out); my sister participated in it last year and as a runner and cyclist myself, I thought I would follow suit and take the dive into triathlons. Furthermore, I would like to use this race as a stepping stone to getting serious in this sport. I have always enjoyed long distances in running and cycling (hopefully someday swimming, too), and was wondering, should I start training for a larger event, and use this sprint event as a test?
Either way I'm excited at the prospect of all this, however... I'm not sure where to start. She told me to just do something everyday, whatever I want to do, and make sure it's longer than the distance I will be competing in. After doing some research online and talking to some friends, it seems there is a ton more to it. On this site I have browsed through the forums and people have suggested a book here and there... what do you recommend I do in terms of a training plan? Should I be worried about appropriate nutrition?
Also, if this helps, I haven't cycled in around 9 months (at that time I was averaging 15mph), and have been running between 20-30miles a week for the last month or two, and haven't swam in years (did it in high school for a year).
Thank you so much for any and all help!
How much time per week are
How much time per week are you planing to spend training?
I am willing to put in as
I am willing to put in as much time as is necessary. The only restriction is that I work a 40 hour week, which can be as late as 9:30-6:30 (1 hour lunch), or earlier, it's my choice. I also am a 5 minute walk from work, and the pool is a 5 minute walk, so travel isn't an issue. Weekends are free.
Swim and then swim some
Swim and then swim some more. If it's been a few years away from the pool working on form/stroke and being comfortable in the water will benefit you the most on race day. You can read up on swim technique or watch videos, but signing up for a couple of sessions with a coach will better define what you need to work on--classes, even better.
As you mentioned, you already have running and biking experience, following a training plan will get you into shape for a sprint. The added structure will allow you to gauge your progress and will give you the confidence to finish your first race, see below.
http://www.trifuel.com/triathlon-training/Sprint-Triathlon-Training.php
Nutrition is a personal thing, but a light breakfast a couple of hours before the race and maybe a gel or energy bar before the gun will keep you going to the finish line. Hydrate on the bike, water or electrolyte drink and use what's on the course for the run when you need it. Race with what you train with.
Stick with the sprint training for now and progress slowly to other distances, this will help you become stronger and avoid training injury. Most importantly, have fun and good luck with the training.
Make sure to practice in
Make sure to practice in open water a few times before the race. Unfortunately, I didn't do this before my first triathlon and DNF'ed during the swim. I was able to finish my second attempt at a triathlon a few months ago after swimming in open water once a week for about 3 months.
There are a gazillion books
There are a gazillion books out there, and most are probably reasonable. I would pick one up. I like Triathlon magazine's Complete Triathlon Book which can be had on amazon for < $15. It will give you loads of info on training, nutrition, gear, etc. I go back to it frequently. I agree that swimming is probably an important area for you, but not so much because of volume, but b/c poor technique can squander a lot of energy on the swim. Also, I would recommend lots of "brick" workouts - a bike ride followed by a run, or vice-versa (I think most people do bike/run bricks b/c that follows the race pattern). You may be able to easily accomplish your run or bike distance individually, but pulling on those run shoes and getting the legs moving following a hard bike ride is something that takes getting used to. Even if you just run 5 minutes after most bike rides and then once a week do a more sustained brick, you will benefit. Another area you don't want to leave out is transition practice. I screwed up a lot of early races mucking about trying to pull a shirt over my wet body or trying to tie my shoes while still catching my breath from the swim. It would kill me to come out of the water up near the front of the pack, only to watch a dozen people breeze past me in transition. You can shave several minutes off your race time by getting comfortable with transitions and making choices on gear that feel right for you (trisuits, no socks for shorter races, bike shoes already clipped into the pedals, etc.) Most importantly, have fun! You will get addicted. You might want to subscribe to a magazine, too - nothing like reading about all those related items to get you pumped up for more!
Check out Gale Bernhardt's
Check out Gale Bernhardt's "Training Plans for Multisport Athletes." It is geared towrd the beginner & got me through my first season. Highly recommended.
Thanks for all the
Thanks for all the responses! Do you recommend someone in particular for swimming lessons, or would the local YMCA work? Also, I live north of Boston; are there resources around for finding a partner/group to train with? I feel that would be highly beneficial as we could critique each other, motivate, etc.
Check your area for local
Check your area for local tri clubs, they should have info on local coaches, swim groups, classes and open water swims(ows). Check USMS also http://www.usms.org/lmsc/.
Alright, I checked it out
Alright, I checked it out and the YWCA I'll be swimming at starting Monday has a Master's club. I'm thinking I'll go talk to their coach to see when would be a good point in my training to start swimming with them and/or when to get some lessons.
Thanks for all of the help everyone!!!!