Training Ideas & Tips for the Beginner Triathlete

This is part 2 of our 4 part series on triathlon for beginners. Last week we talked about finding your motivation to jump into the sport and picking the best first race. In case you missed it, read it here: http://www.myfitlist.com/blog/?p=237

In this article we’ll cover some ideas and tips for getting the most out of your training. For most people, how well you prepare will have a big impact on how much fun you have on race day.

1. Have a plan
If this is your first triathlon race, it is recommended that you spend at least 6 to 8 weeks preparing for the race. If you are very new to exercise and activity you will want to extend that period to 8 to 16 weeks. Additionally, if swimming is your weakest of the 3 sports, consider taking some lessons or a swim clinic before starting your training.

Here are a few online resources for finding a triathlon training plan:
http://www.beginnertriathlete.com/
http://www.active.com/triathlon/
http://www.trinewbies.com/tno_trainingprograms.asp

2. Find support and guidance
If you are new to any of the 3 sports, it is definitely worth the time and investment to have the guidance of a coach. Swimming, cycling, and running are all technical sports and you will have more success (and more fun) if you get coaching. There are lots of triathlon training programs in Austin.  Or, if you only need help with a specific sport, find a swimming, cycling, or running specialist.

3. Grab a friend…or two…or three…
You will be more successful and you’ll have more fun if you train with others. Whether you recruit a few friends or join a training club, the accountability and motivation that comes from training with others is huge.

4. Practice the details
To be well prepared for race-day, you must not overlook the details. Once you get the swimming, cycling, and running training down, spend some time thinking about the specifics.

Transitions are a big part of a triathlon race and if you don’t practice them, they can be one of the most challenging aspects. Learn what needs to go where and practice them!

The other detail that many beginners overlook is the difference between swimming in a pool and swimming in open water. Carve out some training time to get in an open water swimming environment (Barton Springs is great!) and practice sighting and swimming in a straight line. It’s amazing what happens when you take the lane lines and the black stripes away.

Plan out what gear you will need for race day. It can be overwhelming if you don’t figure this out ahead of time. There is a long list of gear that can (and should) be used during your race….from timing chips and race belts to tri shorts and speed laces…do some research, ask your coaches and teammates, or the experts at local triathlon shops.

5. Watch a race
One of the most invaluable things you can do before your first race is to be a spectator at a triathlon race. By absorbing the environment and noting the details from the sidelines, you’ll be able to better prepare and visualize your own race-day experience.

The age-group triathletes who contributed insight into why they did their first triathlon in the first part of this series, also have a bit of advice for newbies:

JEREMIAH J.
(1) Workouts can, only on some occasions, be used to MEASURE fitness… its best to think about workouts in terms of their primary purpose, which is – in every case – to BUILD fitness – bad workouts build fitness, and dwelling on bad workouts is one of the easiest ways to fuel negativity. (2) Set your purpose for participation, and plan your involvement and goals around your purpose

NANCY E.
Get a training buddy.  This way you will have some to hold you accountable and to race with.

LOGAN D.
Enjoy it. Too many of us get all worked up about this sport. It’s a sport…..not a liver transplant.

LAURA H.
 Enjoy yourself!  Don’t get caught up in your times or how you “place” or how many races you do.  Everyone who does triathlons, regardless of race distance or number of years in the sport, is a total bad@ss for trying something different and being a part of an amazing community in ATX.

GORDON M.
Its all mental.

JESS K.
Practice everything…including running in bike shoes, transitions, mounting your bike with people around, dismounting. I can’t stress enough how important it is to practice transitions. visualize the transition before the race. Go over your transition in your head the morning of and pick up all the items one at a time that you will need to make sure you have all of your gear. Oh and have fun…a lot of triathletes take themselves and their races too seriously….we do this for fun…..so smile and enjoy the day .

Amanda M.
Keep a balanced approach to life and triathlon to ensure you stay excited about the sport for the long-term.

We hope these tips are helpful as you prepare for your triathlon race. Now go get training!