Intro Into Triathlon Training
by Enrico Contolini
After running track in high
school and college I felt burned out. I almost quit running. Then a friend
talked me into biking with him. It was 1994. That’s when I bought a used road
bike. Then I moved to the US, I got married and my wife asked me to swim with
her. Unfortunately I had never swum before. For the past 3 years I have been
competing in local sprints triathlons and I have always finished in the top 10%
or better.
This is how I got into
triathlon. If I did it almost anybody can do it.
At first triathlon training may seem
scary and that is why I will try to summarize a few tips for whoever wants to
try and get their feet wet with triathlon. I can assure you that you will be
hooked.
- The
benefits of cross training that triathlon offers are, in my opinion,
incredible. Not only you can’t find an excuse not to exercise when the weather
outside is inclement, but triathlon training will also reduce your overall
running related injury potential; In fact alternating biking and running will
help develop all muscle groups in your legs making you a stronger runner.
Swimming will make you more limber and develop your upper muscles and increase
your lung capacity. You will want to do some weight work too to strengthen the
upper muscles that may “have suffered” from years of neglecting by your
running (or biking) habits. Your cardiovascular capacity will improve,
because you will be able, if you want to, to work out harder two or three days
in a row, just because you will be exercising different muscles. Also, the
feeling and difficulty associated with running right after a long bike ride
will make stronger not only physically but mentally too.
-
But if you do not own a bike or know how to
swim, what should you do? I learned to swim by myself, just by watching others
and following the Total Immersion methods (see their website and books). I
never took formal private swimming classes, although if you have the time and
money for that, I would recommend it. Swimming is highly technical and
learning the appropriate technique is fundamental. This year for the first
time I joined a local master swim team. I am still in one of the slowest
lanes, but my swim times have dramatically improved. You should probably plan
to make your first race one that involves swimming in a pool, rather than open
water. Once you are comfortable with the swimming “thing” you can attack the
open water.
- As far as
the bike you don’t need anything fancy. Many people race in local triathlons
with mountain bikes, although a good road bike will make you much faster. Or
just mount slick tires on your mountain bike if you just want to give “tri a
try”. I am still racing with the bike I bought 9 years ago, when my friend
pushed me… I have added aero bars and I am only now considering an upgrade to
a real triathlon bike. If you add aero bars to your bike, be sure to practice
using them before a race. An empty parking lot is the perfect place to get
familiar with them.
- As far as
training: for the bike you should be using the same principles that you use
for running: hills, repeats, long rides alternated to short rides. For
swimming try concentrating on technique until you can swim comfortably
freestyle for at least 500 yards.
- If you
just want to try a short triathlon you don’t need to invest hours and hours
either. I would start with 2 running workouts+1 swimming+1 biking a week. You
can increase or change the basic schedule I outlined, based on your
availability and on your weakest sport. For example if you already are a very
strong runner, you should cycle twice a week and only run once.
-
Nutrition is an important part of triathlon,
because in general triathlons are long events. Even for a sprint distance
triathlon you should expect to be “sweating” for at least one hour. Basic
guidelines are to consume about 30-60 grams of carbos per hour of exercise and
drink 5-8 ounces of water every twenty minutes. There are many kinds of
solids, gels, and liquids that can provide the appropriate replenishment
nutrients. Experiment with them during training to see which ones your body
prefers. I prefer to stick with liquids and gels, because my stomach does not
like solids much when it is exercising hard. Also, you don’t necessarily need
to buy expensive supplements. I often use pure honey packets (those you get at
your local coffee shop) instead of expensive gels. Don’t drink frozen cold
water while exercising. Room temperature water may not taste great, but it is
less likely to give you an upset stomach while running or biking, plus it
takes your body less energy to assimilate it than cold water.
There are many more aspects to
triathlon that makes it an interesting sport: transitions, gears, bike repairs,
open water and wetsuits, brick workouts, 5AM swim workouts, schedule fitting,
priority setting… Contact me or search for a local triathlon team if you need
more directions. But before you start make sure you decide to have fun. After
all, triathlon is just a sport. Your body and your family at home will thank you
for that.
Enrico Contolini
Triathlete and ACE Certified
Personal Trainer
Lakewood, CO
smeeko@netzero.net
www.italianiinamerica.com
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