Becoming a Triathlete: How to Train for Your First Sprint-Distance Triathlon

Dana Schnur, MS and Heather Hedrick, MS, RD

National Institute for Fitness and Sport (www.nifs.org)

The sport of triathlon has continued to grow in popularity ever since its humble beginnings in 1974. The word “triathlon” was first written in its modern sense in a San Diego Track Club Newsletter which read, “Run, Cycle, Swim – Triathlon set for the 25^th.” This event was the result of friends (including runners, swimmers and cyclists) coming together to train. The training sessions turned into informal races and eventually the Mission Bay Triathlon was born.

Today there are a variety of triathlon events ranging in distance from a sprint to an Ironman-distance race. Sprint triathlons can vary somewhat in mileage; however most races consist of a 500 meter swim, 10 mile bike and 3 mile run. An Olympic-distance triathlon is slightly longer than a sprint including a 1.5 kilometer swim, 40 kilometer bike and 10 kilometer run. The next challenge for a triathlete is the half-Ironman: 1.2 mile swim, 56 mile bike and 13.1 mile run. The ultimate challenge doubles the half-Ironman distance to a 2.4 mile swim, 112 mile bike and 26.2 mile run, commonly known as an Ironman triathlon.

Several sprint and Olympic distance triathlons are held in Indiana every year. If you have considered training for a triathlon, there are two race series in central Indiana that are excellent for beginners - the Indiana Downs Triathlon Series in Shelbyville, IN (June 5, July 10, and August 7 – www.tuxbro.com) which consists of a 1/2 mile swim, 16 mile bike and 3 mile run. The other series is the Indianapolis Sprint Triathlon Series at Eagle Creek Park in Indianapolis (June 25, July 30, and August 20 – www.tuxbro.com) which includes a 500 meter swim, 10 mile bike and 3 mile run. Both of these series are “beginner friendly” to the first year triathlete. This means that six opportunities exist right here in Indianapolis to explore the growing and exciting sport of triathlon!

If you are a first time exerciser or someone who has not participated in a formal exercise program for many years, it is important to begin the process safely. Before starting a new exercise regimen, visit your physician to determine your current health status and whether modifications are necessary for your intended training program. With the doctor’s visit behind you, it’s time to start training!

The swim is usually the most intimidating aspect of triathlon for most beginners; therefore begin by just getting your feet wet. Before you visit the pool, purchase a pair of goggles, a swim suit and swim cap, if needed. Use the first couple trips to the pool to familiarize yourself with the water; don’t be concerned with distance or form. Once you feel comfortable, begin your training by swimming one length of the pool at a time (about 25 yards), gradually increasing your distance over the course of several months. Each training session should start with two to four laps of warm-up, two to four laps of swim drills (examples provided in the next paragraph), the designated workout (refer to the example Sprint Triathlon Training Schedule), followed by two to four laps of easy swimming. The long-term training goal is to be able to swim 400 to 600 meters continuously before your designated race.

There are several swim drills that can help you improve your freestyle stroke to be a more efficient swimmer. Several examples include:

• “Catch-up drill”: Beginning with both arms extended overhead, one arm completes a stroke, fully recovers with hands meeting, before the other arm begins the next stroke.
• “One arm drill”: Swim the length of the pool using only one arm and repeat with the other arm.
• “Race drill”: This is a great way to improve your “sighting” technique. Every three to four strokes, the eyes follow the hand to look forward. This keeps a swimmer on course, which is a necessity in open water.

Keep in mind that freestyle is the most common stroke triathletes choose during races, however any swim stroke is acceptable.

Open water swimming is considerably different from pool swimming and requires some adaptation. There are no lane lines in lakes or ponds, and the water is often murky. On race day, the crowded water at the swim start can be somewhat overwhelming if you have not previously experienced swimming close to others. Therefore, make it a priority to become accustomed to open water swimming before the triathlon. Typically, one or two visits to a lake or pond are enough for most beginners to feel comfortable. Use the opportunity to practice your “sighting”, and invite a couple friends along to swim very close to you, somewhat simulating the sensation of the race start.

Most of the time spent during any triathlon is on the bike, which means cycling should garner a relative majority of your attention during training. Your first goal is to find a bike, and make sure that it fits you properly. There are four types of bikes: mountain, hybrid, road and triathlon bikes. Mountain bikes are heavy but sturdy and appropriate for some road, but mainly trail riding. Hybrid bikes are medium weight therefore delivering an advantage over mountain bikes, and also appropriate for roads and some trails. Road bikes are lightweight and allow for a slightly upright or aerodynamic position while riding. Triathlon bikes are also lightweight and keep the cyclist in an aerodynamic position. The lighter-weight bikes will be easier to pedal, leading to a faster bike time with less energy expended before the run versus heavier bikes. Choose the type of bike that fits your body shape and size, that is comfortable to ride, and meets all of your cycling needs (i.e., trail-riding, road cycling, commuting to work). Professionals at local bike shops can assist you in finding the size of bike most suitable for you.

The next priority is to improve your pedaling stroke. Toe clips or clip-less pedals will help considerably with pedaling efficiency by allowing you to “pull up” on the pedals in addition to “pushing down”. Toe clips are fairly inexpensive, however the clip-less pedals are more of an investment; you may first consider your long-term plan for participation in cycling and triathlons before spending extra money. With either toe-clips or the clip-less pedals, there are several drills that can help with improving your cycling efficiency:

· “Top to bottom drill”: Focus only on “pushing down” on the pedals.

· “Bottom to top drill”: Focus only on “lifting up” on the pedals.

· “One leg drill”: Focus on the full pedal stroke, moving the feet “forward” and “back” as well as “up” and “down” with smooth, circular motions.

The next goal is to become familiar with the race’s bike course which will dictate the type of terrain you need to seek out for training. For example, the Indiana Sprint Triathlon Series at Eagle Creek Park features an out-and-back cycling course, which winds through the park and heads out on Lafayette Road. This course is mainly comprised of hills, which means the long-term training goal is to be able to cycle 10 to 12 miles of hilly terrain. However, the Indiana Downs Triathlon Series bike course is mainly flat requiring training sessions on country roads which will provide long stretches of flat terrain and plenty of wind! Regardless of the terrain, most of your bike training should take place outdoors. If possible, practice riding on a portion, or all, of the race bike course before the event to fully prepare for the twists, turns, hills and wind.

The run is the last segment of a triathlon. Similar to cycling, it is important to be familiar with the course and prepare for the race terrain. In addition to training to run several miles, it is also important to practice running immediately following a bike ride. In triathlon terms, this combination of biking and then running immediately after is called a “brick”. The bike-to-run transition is typically the most challenging, and therefore should be incorporated into your training regimen approximately once a week or once every other week. Refer to the Sprint Triathlon Training Schedule for an example of how to include brick training into your triathlon preparation.

Injury prevention is a top-priority for running because it is a high-impact activity. Several ways to avoid injury include: gradual increases in running mileage, proper warm-up and cool down, regular stretching, and wearing appropriate shoes. Proper form is important for injury prevention as well as for increased running efficiency. Several running drills include:

· “Marching with arms drill”: Bend elbows at 90 degrees, lift one arm at a time until your fist is at shoulder height and then back to approximately one foot behind the body, as legs alternate marching.

· “Marching with bounce drill”: Same as the previous drill, but add a skip with each step.

· “Gluteal kicks drill”: Rise onto the balls of your feet and run without lifting the knees as you kick your heals up to your buttocks.

If an injury does occur during swimming, biking or running training, remember R.I.C.E. Rest the injured limb or area; cross train with the other two disciplines that did not contribute to the injury. Apply Ice as soon as possible and if pain and swelling continues, see a physician. Compress the injured area to stop any bleeding and to minimize swelling. Elevate the limb or area to prevent or slow swelling. If pain persists after several days of performing R.I.C.E., see your physician.

Rest and recovery are also a critical component of training for a triathlon. Listen to your body and plan to take 1-2 days of rest each week during your race preparation. In the two weeks leading up to your designated race, begin to taper your overall exercise to 50% of your typical total mileage, and then to only 25% of your typical weekly mileage in the week leading up to the race. The rest and recovery time will allow your body to regenerate and rebuild, allowing you to improve your overall fitness.

Training for your first triathlon should be fun. The overall goal should simply be to complete the race and enjoy the feeling of accomplishment that follows. Happy training and good luck!

For more information, contact the National Institute for Fitness and Sport in Indianapolis at www.nifs.org or 317-274-3432.