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I have been a personal trainer at the Fort Collins Health Club for seven years and frequently listen to members comment, “I want to get in shape, but I don’t know where to begin.” I tell them they need to have more of a fitness goal than to “just get in shape”. Based on my experience as a triathlete and triathlon coach, I encourage everyone who wants to get in shape, from the fitness enthusiast who has reached a plateau, to the person who never worked out before, to train to complete a triathlon.
Training for a competition creates lifechanging habits: consistent exercise, cross training and eating a healthy diet. Triathlons are everywhere around the world, and many people are motivated by travel, and pick a competition at their favorite vacation resort.
From May to September, there are triathlons on most Saturdays and Sundays in Northern Colorado. The most common triathlons are sprintdistance triathlons, which vary in their distances, but on average consist of a 0.5-mile swim, 12-mile bike, and 3- mile run. With just 12 weeks of training, you can be ready to do one of these triathlons.
Picking a Race
Most sprint-distance triathlons will be a good choice for your first triathlon. There are a few things to consider when picking out your first race:
Size - A race with a smaller field, less then 300, is generally a good choice for your first race because there are fewer distractions.
Pool or lake swim - Depending on the venues, some races will have the swim in a pool; some will have the swim in a lake. A race with the swim in a pool is generally a good choice for your first race since it tends to be a more familiar environment.
Equipment
You’ll only need a few basic pieces of equipment, some of which you probably already have:
1. Comfortable workout clothes.
2. A good pair of running shoes.
3. A swimsuit and goggles.
4. A road bike or mountain bike in good working order.
Your Training Plan
This training plan builds on the assumption that you are currently working out three or more times per week for about 45 minutes to an hour in non-triathlon workouts. If you are not currently active, then start with two to three, 30 minute workouts a week, building up to four hours of exercise per week for four weeks, and then you may be ready to begin a 12 week sprint distance triathlon training plan. Training plans are available at
http://www.t2coaching.com/
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Some Tips to Get Started
For swimming, consider that most pools are 25 yards/meters in length. To complete a 300 yards/meters swim, swim 12 lengths of the pool. If you cannot swim 300 yards continuously to start, that is OK. Stop and rest as often as you need to as you get into swimming shape. Over time, strive to complete the workouts continuously. If you are very new to swimming, sign up for adult swimming lessons at your pool.
If your race is going to have a swim in open water, practice swimming in a lake or other open body of water. Never swim alone in open water. Find at least one other person to swim with you.
A brick workout is one in which you ride your bike and run back-to-back, just as you will do in your race. Brick workouts help you learn to be able to run on legs that are tired from cycling - one of the most challenging aspects of a triathlon.
For these, complete the ride, then the run in immediate succession. Do all of the workouts at a moderately hard intensity. Hold an effort level that is about a 6-8 on a scale of 1-10 with 1 representing a very easy effort and 10 representing a maximal effort.
Race Day
Other than the following few words of advice, treat the race like a workout with friends. The swim in a triathlon can be a bit chaotic or congested, mostly at the start when everyone is in a small space. This can be a bit overwhelming. To help avoid this chaos, start at the outside of the pack where you will have more free space. If you ever feel out of control, simply stop swimming and tread water and float on your back until you gain your composure.
The bike component in a triathlon will typically be conducted on roads not closed to traffic, but monitored by course marshals and local police. Ride with caution as you would on a workout ride.
Don’t be afraid to ask questions of the race director, the race staff or other athletes. Everyone there at one time did their first triathlon, and they are happy to help you learn your way. Most importantly, have fun with your new fitness and your new sport!
The following race locations all offer good sprint-distance triathlons to consider for your first triathlon: go to
http://www.active.com or
http://www.timberlinetiming.com to find the event and registration information.
Fort Collins Sprint Distance Triathlon - pool
Longmont Sprint - pool
Greeley Triathlon - pool
5430 Sports Sprint Distance Triathlon --lake
Danskin/Tri for the Cure (women only) - lake |
