What advice would you offer a commuter cyclist that wants to shape her (or his) lifestyle around triathleticism? How do you get started? What is a good starter routine? Any pointers would be helpful
Triathlon Newbie Tips
- Thread starter LaikaComeHome
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I think you would have to train a lot, practise a lot and never give up. If you're dedicated you can make it through and have it as a lifestyle, although, you have to do some thinking about it, if it's suitable for you and if you actually want to be dedicated from now to a few years ahead. Those people who choose to have that lifestyle, they often train a lot and are dedicated, so that even if they feel like they fail at times, they carry on till they achieve whatever they want to achieve. I'm sure others on this forums who are more knowledgeable than me can give better advice. So I will leave it to them, good luck!
Join a local Tri club.
If there isn't one, find a swimming club, running club and cycling club... Try and progress a little each week. Ride, run, swim a bit further or a bit faster. You can do this all by yourself but surrounding yourself with like minded people often results in getting better at a faster rate. You'll pick up a lot of hints and tips. Local cycling clubs often have a mid week time trial that you can have a go at for a small fee, with almost no pressure.
If there's a particular sport (run, swim, bike) that you're having problems with, seek the advice of a local coach.
For the bike, get a set of tri-bars and an aero helmet. Buy used if needs be but they're the two biggest things that'll improve speed on a bike with regards to equipment - more so than a $3,000 set of wheels.
If there isn't one, find a swimming club, running club and cycling club... Try and progress a little each week. Ride, run, swim a bit further or a bit faster. You can do this all by yourself but surrounding yourself with like minded people often results in getting better at a faster rate. You'll pick up a lot of hints and tips. Local cycling clubs often have a mid week time trial that you can have a go at for a small fee, with almost no pressure.
If there's a particular sport (run, swim, bike) that you're having problems with, seek the advice of a local coach.
For the bike, get a set of tri-bars and an aero helmet. Buy used if needs be but they're the two biggest things that'll improve speed on a bike with regards to equipment - more so than a $3,000 set of wheels.
Not sure what you mean, but if you're already commuting to work on a bike, and you're going far enough, you're already doing some baseline long slow distance, which is nice.
But you're going to have to do more - as others have mentioned, swimming and running need to be part of your routine.
Depending on your locale, a local tri club could be invaluable. Some areas have great ones that offer a lot of support (like Washington, D.C.); others are just like-minded folks who do a group ride once in a while.
But you're going to have to do more - as others have mentioned, swimming and running need to be part of your routine.
Depending on your locale, a local tri club could be invaluable. Some areas have great ones that offer a lot of support (like Washington, D.C.); others are just like-minded folks who do a group ride once in a while.
Triathlons are a specialist sport that incorporates a lot of different elements as I'm sure you'll already know, so while obviously joinibg a specific club aimed at them is the way to go, if there isn't one then your going to have to train for the 3 parts of the event separately anyway.
It involves really A LOT of training, and you can't just settle for "okay", you have to be completely prepared. Remember that it's a marathon, not a sprint, so don't rush to the top too quickly, as you wouldn't be able to maintain the lead unless you're a real conditioned athlete. Remember the turtle and the hare race. Slow and steady wins these things. Keep your breathing regular, don't panic, don't give up if things may look unattainable. Just keep going one step at a time, and you'll make it. Good luck!
One of the hardest parts is the swimming portion, even in a sprint triathlon. Many first time triathletes just get a membership to a gym and train in the pool, but the best advice that was given to me was to practice in a real lake to get used to the wake and the waves. Buy yourself a wetsuit and get as used to the lake as possible, because that can make or break you.
These are the suggestions of Rick Kiddle for beginner Triathlon training.
Training plan:
Use a Heart Rate Monitor in order to check your pulse, in these three areas: 1. easy 2. constant 3. Difficult.
Block 1: 1 to 3 weeks
-Calculate how many minutes you can train every day.
-Divide the time into 3 sessions of swimming, 2 or 3 sessions bike and 2 or 3 running (7 to 9 sessions per week).
Block 1 focuses on consistent movements and enjoyment.
Perform an 'easy' session and two 'constants' sessions, in all three disciplines.
Block 2: 4 to 6 weeks
- increased by 10% the minutes of training per day.
-Divide the time into 3 sessions of swimming, 3 cycling and 3 running (9 sessions per week).
Block 2 is focused in the technique, consistency and resistance.
Perform an 'easy' session and two 'constants' sessions in all three disciplines.
Block 3: 7-9 weeks
- Increased by 10% the minutes of training per day.
Divide the time into 3 sessions of swimming, 3 cycling and 3 running (9 sessions per week).
Block 3 focuses on technique, consistency, endurance too.
Perform an 'easy' session, a 'constant' session and 'difficult' session in all three disciplines.
Easy = breathe through the nose and exhales, or RPE of 4-5 on the Borg scale.
Constant = breathe in through the nose and out the mouth, or RPE of 5-6 on the Borg scale.
Difficult = breathe in and out with the mouth, you can speak a little but not hold a conversation, or RPE of 6-8 on the Borg scale.
*Note: RPE = rating of perceived exertion scale of 1 to 10 (1 = sleeping 10 = as hard as you can!). HRM = heart rate monitor.
Training plan:
Use a Heart Rate Monitor in order to check your pulse, in these three areas: 1. easy 2. constant 3. Difficult.
Block 1: 1 to 3 weeks
-Calculate how many minutes you can train every day.
-Divide the time into 3 sessions of swimming, 2 or 3 sessions bike and 2 or 3 running (7 to 9 sessions per week).
Block 1 focuses on consistent movements and enjoyment.
Perform an 'easy' session and two 'constants' sessions, in all three disciplines.
Block 2: 4 to 6 weeks
- increased by 10% the minutes of training per day.
-Divide the time into 3 sessions of swimming, 3 cycling and 3 running (9 sessions per week).
Block 2 is focused in the technique, consistency and resistance.
Perform an 'easy' session and two 'constants' sessions in all three disciplines.
Block 3: 7-9 weeks
- Increased by 10% the minutes of training per day.
Divide the time into 3 sessions of swimming, 3 cycling and 3 running (9 sessions per week).
Block 3 focuses on technique, consistency, endurance too.
Perform an 'easy' session, a 'constant' session and 'difficult' session in all three disciplines.
Easy = breathe through the nose and exhales, or RPE of 4-5 on the Borg scale.
Constant = breathe in through the nose and out the mouth, or RPE of 5-6 on the Borg scale.
Difficult = breathe in and out with the mouth, you can speak a little but not hold a conversation, or RPE of 6-8 on the Borg scale.
*Note: RPE = rating of perceived exertion scale of 1 to 10 (1 = sleeping 10 = as hard as you can!). HRM = heart rate monitor.
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