Are you a beginner or have you just started training for a triathlon? Maybe you are looking to tweak your preparation a bit? I know many individuals that participate in triathlons regularly. Personally, the breathing during the swimming portion is a challenge that I need to overcome. Some tips from the regulars on how to prepare smart for a triathlon or any event:
1. Test the distance – Do a “practice run” at your own pace about two weeks before the event. You will learn plenty that should help you during your race. Pay attention to:
– Pacing (for example, what pace do I need to do the swim in so the bike and run are doable?)
– Practice your transition strategy.
– How will you feel after riding and then transitioning to the run?
– Can you do the entire swim without resting? (most pool swims will let you rest at the wall but get out of the way of other competitors)
2. Do some “brick” workouts – Practice switching from the bike to the run by following up a long bike with a short run every once in a while. Yes it’s uncomfortable. But you can teach the body to adjust and it can get more comfortable (well, at least everything hurts the same.)
3. Do minimal the week prior to the event. A rested body performs better. Don’t push through a tough workout the week of your first race. If you feel you need more workouts before your first event then skip this one and sign up for one next month.
4. Don’t let an odd challenging course be a surprise (hills, rough roads etc.). Train on similar terrain.
5. Know your course. How do you enter and exit the transition area (swim to bike and bike to swim – sometimes they happen in different places)? Where are the turn-areas? If you know what to expect the day of the race it will be much smoother. KNOW the rules – the USAT website has them posted.
6. Don’t try anything new on race day. Avoid new foods or new clothes. Use your race suit in your training – especially during your practice event. Use nutrition choices that you know you can eat and equipment you are used to.
7. Check the bike carefully before the race. Especially look for the following:
– Tire pressure
– Check brakes for rubbing
– Make sure the handle bars, profile bars and seat are all on tight
– Check that the bike is shifting correctly – put the bike in the gear you will want to start out in (do you start by climbing a hill – if so you need the bike in an easy gear). That way you’ll be ready when you grab the bike.
Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it. -Â Michael Jordan
32 users commented in " Preparing for Your First Triathlon "
Follow-up comment rss or Leave a TrackbackGood ol Michael Jordan! That’s a great quote.
I have so much respect for people doing triathlons and marathons and all that… not quite my thing though. If there was a “walk until you drop” competition I’d be all over that:)
Also I’d be honored if you added me! Can I add you to my blogroll too?
Oh – triathlons. Not quite my thing either. The running, well, I’ve said before, I might have to chew my leg off.
Do you do many, Mark? Come on! Brag on yourself a little!
A triathlon is my next adventure. Its the training part that is getting me. I trained for a marathon before and it was fun but my knees killed the next day. Occasionally I do the running, biking, and swimming at my gym. I am going to try your tips on preparing and see how they go.
great info! I wish I would have known some of this stuff before my first tri. I just let it rip (hadn’t been in the pool for awhile!). It was fun and I caught the triathlon bug.
Now I have learned to love brick workouts. Thanks!
I took your challenge on!!! THANKS M
@Sagan,Thanks! Consider it done!
@cathy,You are doing great…cmon! π
@Brad,I look forward to your journey updates!
@Blake, Fantastic Blake!
@bobbi, Awesome! How did you do?
Mark, I doubt I’ll run a marathon in this lifetime but when I come back as a marathon runner in my next life, you’ll be the first to know.
[…] HealthLawProf Hodnicki wrote an interesting post today onHere’s a quick excerptUse your race suit in your training – especially during your practice event. Use nutrition choices that you know you can eat and equipment you are used to. 7. Check the bike carefully before the race. Especially look for the following: … […]
“Personally, the breathing during the swimming portion is a challenge that I need to overcome.” For me, breathing during all of it will probably be a challenge! I’ll stick with my safe little workout at home on my exercise mat. π
Like Blake, I wish I’d known some of this before I first did a tri. And…I’ll be doing them again! So, this is still great refresher material. Triathlons are so much fun (well, except for the swim…but that’s just me!)!
Wow. I’m tired just hearing about it π
These are some great tips to keep in mind if I every try one! Maybe some day.
Not something I ever see myself doing, I’m afraid. I have a blogging friend who is training for her second Ironman and I’m following her progress with interest, the same way I watch Fear Factor and Survivor.
@POD, It’s a deal! π
@Vered, Thanks for your feedback! π
@Lance, The swim part…I agree!
@Diana, Thanks Diana!
@Hanlie, Fun! Thanks for sharing!
Never really considered a triathlon. Running is more my thing. In fact one of my resolutions for this year is to enter a 10k. I’ve been doing quite a lot of outdoor training this week but I think I will wait till it gets a bit warmer before I enter an event. Running on icy paths is not my idea of fun.
i’ve done two sprint tri’s so far and am planning on doing at least two this summer, so it’s always good to refresh myself on the basics.
i’ll pass this on to my boyfriend/blog partner as he’s going to be doing his first tri this year. π
I’d love to be fit enough to contemplate a triathlon!
Wow, these look like great tips. I love riding my bike but I’ve never attempted a triathlon.
smiles
Michele
@T, Fantastic!
@Tipper, I am sure that if you set your sights on something you could do it! π
@Michele, Thanks! π
Great tips Mark! Thanks for this!
Hey Mark, lots of great advice here! How many tris have you done? When’s your next one?
For those of you who commented that you could “never do a tri’ – that’s what I always thought too, until I did one! Check out my podcast on itunes “Kelownagurl Tris”. (Sorry, shamelss plug π
“It’s never too late to be what you might have been.” ~ George Elliot
I’ve done a tri! The hardest part in training was (as Vered said) adjusting to breathing while swimming, as it’s different from the other two events. I would breath every third stroke, and make sure not to hold my breath, but continually blow out the air while under water so that once above the water I was ready for the next breath. The best thing to do if this is difficult for you is to get some advice directly from a swimming coach!
Awesome article Mark! I have a long way to go but I’m hoping to do my first triathlon this year!
The concept of doing a triathlon is exciting, but in reality the concept scares me..the commitment, the pain, the exhaustion. I definitely would need a shift in thinking to believe I could complete one.
I am planning in participating in my first Sprint Triathlon this summer so this information is very helpful. I am actually buying my bike and swimwear next month.
I would do a triathlon if all three events were different. Maybe dance aerobics, race walking, and jump roping? π
If I ever do train for one (kind of doubt it, but maybe?) I will reread these great tips!
Great and thorough post Mark! Triathlons are definitely the sport for multitaskers/jugglers/chaos seekers. There’s a lot to think about but that’s part of the fun. Rarely is the race the hard part–it’s all the prep!
Good article as I am personally training right now for my first olympic distance Tri in South Beach Miami March 15th.
Being from Toronto Canada, It’s going to be a real treat to be in the warm weather, but will be quite an adjustment for my body. So I am trying to wear more layers in the gym to sweat and get my body used to be warm!
I know this article isn’t about detailed nutrition, but I find that my recovery and performance have been much better since I use the right nutritional supplements and snack healthy.
Cheers!
Very good suggestions on how to prepare for your first triathlon. π
great suggestions! i, too, find the swim the hardest part… don’t freak out don’t freak out π
Awesome tips. Was thinking about making a triathlon a goal for fall of 2010. Think the swimming would be the hard part for me.
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