Getting Started in Triathlon
A friend asked me today how to get started in triathlon, so I thought I would share what I did for my first triathlon. As a bit of a background, I have been a runner for about 9 years, compeleting the NYC Marathon in 1997 (at a decent time of 3:46). I had never been blazingly fast, but had never really trained for running either. Before that, I played hockey for 26 years, including DIII College hockey. I had never really swam much, other than recreationally when skiing or kneeboarding. I had started mountain biking in 2002. I guess you could say I have always been athletic, just not in the triathlon sense. Most of my background was in anearobic events.
In the summer of 2004, my brother got me interested in doing a triathlon. It wasn’t too hard of a sell, I guess. I had thought about it before, but had been satisfied with running recreationally for years. I guess I wanted a new challenge, something to inspire my workouts.
The first thing I did was find a race (Cayuga Lake Triathlon) that was about 3 months away (this was May of 2004) and then start training. I had a bit of a running base already, so I stuck with what I was doing there, and then added in swimming and biking two times a week. A typical week for me looked something like:
| Sunday | Off |
| Monday | Run 6 miles |
| Tuesday | Swim — Built up from a small # of laps up to about 18/session. See my Total Immersion Experience for more insight. |
| Wed. | Bike 15 miles in the morning. Run 3 miles at lunch |
| Thurs. | Swim |
| Friday | Run 6 |
| Sat. | Bike 15 miles |
As you can see, my schedule was pretty simple and not all that well informed, but it sufficed for getting me through the race. Most workout sessions would take place in the afternoon. I tried not to do more than one session a day, but did two a days on Wednesdays for a couple of weeks. Some weeks, I would have 2 days off. I also tapered the week of my race, scaling back on the volume. In hindsight, I would have added in a bit more speed work and more swimming training, but that is the benefit of experience, right? (I will post in the near future on what my schedule looked like for 2005).
As far as equipement goes, I borrowed a road bike (that was way too small for me), bought a pair of triathlon shorts and goggles. I already had running shoes and used my mountain biking shoes for the road bike (laces and all). All, told, my startup cost was maybe $60.
For the race, I also spent a day here and there practicing transitions, which is definitely useful. Transitions are free time and often are the difference in sprint races. No need to go nuts here, just set up an area where you can simulate coming out of the water and onto the bike and then practice getting off the bike and running.
As for race day, check out my checklist for what to bring. I usually try to get to the race about 2 hours early so I can get a good transition spot (closest to the exit lane), get marked, warm up, eat a little bit, and mentally rehearse the race. I rack my bike by hooking the seat for the way out and hook it on the brakes on the way in, that way the bike is always pointing in the direction you are wanting to go. If you can, have your shoes clipped in (practice!) and get lace locks or Yankz Shoe Laces
When the gun goes off, don’t think, just act and it will all be fine.
