Gearing Up For A Triathlon

With the rising popularity of triathlon racing and the dozens of new sprint races popping up nationwide every year, it is exciting to see so many newcomers giving this swim-bike-run sport a tri.

To provide some pointers on entry-level gear, even for those on a tight budget, it’s important to look at each individual sport:

Swim

This sport may be the least expensive in terms of needed equipment. 

For women, a competitive one-piece swimsuit is ideal, because it provides less drag than a two-piece suit. Most men wear briefs or jammers.

Finding a comfortable pair of goggles that fits your face (and nose) might take a few tries with different brands, but at a price of around $13 is very affordable.

While you don’t have to invest in a wet suit right away, given the cost between $200 and $600, it is likely that you will want one for racing. Many triathlon clubs and race organizers provide wet suit rentals. 

A wet suit is typically a good investment because it provides flotation and less drag to allow swimmers to glide faster through the water with less effort. A neoprene suit can also serve as a mental “security blanket” in open-water races, because it allows you to float.

Bike

The bicycle is likely the biggest purchase you’ll make to get started in this sport. But once again, by shopping around, you’re bound to find a great deal on a new or used bike.

The toughest decision for many beginners is whether to buy a road bike or triathlon-specific bike; tri bikes typically cost more. 

No matter which bike you pick, finding the right bike size and a correct bike set-up are key. Look to a reputable bike dealer or a friend with bike expertise for guidance.  
Never ride your bike without putting on a helmet first. It can save your life in a crash, and is mandatory for racing.

Helmets come in various prices (from $50 up to $200). As long as they meet the safety standards of the Consumer Product Safety Commission and are clearly labeled by the manufacturer, your head is protected. You also want to invest in a pair of cycling shorts ($20 and up) and a bike jersey made out of breathable fabric ($20 and up), a pair of gloves and sunglasses.

A saddle bag ($15) with a patch kit, spare tube, compact hand pump and CO2 cartridge may sound like a luxury item, but it is the best insurance for getting back on the road when you experience a flat tire. In a race, you’ll be expected to know how to change a flat tire.

Run

Anyone who has visited a local running shoe store may have experienced sticker shock. But any good coach or long-time runner will tell you that investing in a quality running shoe will provide support and comfort, and is the best insurance against running-related injuries.

Triathlon Apparel for Race Day

Invest in at least one tri-specific garment that can be worn for the swim, bike and run without the need to change between activities. Visit your local triathlon-specific store or go online to find the right size and preferred brand. Many athletes prefer wearing one-piece suits during racing; others prefer two-piece suits.

Now you’re on your way to becoming a triathlete and can enjoy all the wonderful benefits this sport has to offer: Cardiovascular fitness, meeting new friends to train and race with, feeling the adrenaline rush and pride and joy of finishing your very first triathlon race and likely getting hooked on a sport where professionals and amateurs (called age-groupers) race side by side.

The Triathlete’s Training Bible and Your First Triathlon by Joe Friel
Triathlon 101 by John Mora
Online: www.slowtwitch.com,
www.trainingpeaks.com and
www.beginnertriathlete.com,
www.acefitness.org/blogs/6/
The three premier triathlon magazines: Triathlete Magazine, Inside Triathlon and Lava.

View the original article here

How to Train for a Sprint Triathlon

The sprint triathlon distance (0.47-mile swim, a 12.4-mile bike ride and a 3.1-mile or 5K run) is the most popular race in the triathlon world, and most triathlon coaches consider this distance the perfect beginner’s race for the following reason: With a solid 12-week training plan and one workout a day (excluding recovery or off-days), even people without a swimming, biking or running background will be able to complete this distance in about 90 minutes and have lots of fun along the way.

If you’ve been training in any of the three sports, you have likely already established a “base” in one or more of the three sports.
If you need to get started in all three sports, you want to build an endurance base focusing on distance first. Build gradually and progress your weekly distance by no more than 10 percent to prevent injuries. This rule applies to all three sports.

Starting Your Swim Training

Swimming is the most technical of the three sports and often the biggest challenge for beginners. Hiring a coach or entering a swim program will give you the fastest and best results for learning proper technique.

Starting Your Bicycling Training

If you haven’t been bicycling much and plan to enter a road race, ask yourself how comfortable you are riding on the street. Join group rides or a bicycling club for motivation and support.

Starting Your Running Training

If you’re an experienced runner, practicing running off the bike (or bike-to-run brick workouts) will give you a new appreciation for running.
If you’ve never run before, joining a local running club or participating in organized training runs can teach you proper technique, pacing and how to avoid running-related injuries. If you had a previous injury or a physical condition that will make running difficult, visit your doctor first.

The best way to condition your body for the rigors of an endurance event is to approach training in cycles or phases (also known as periodization training).
Let’s look at the individual phases:

Base Phase

This phase is designed to create a foundation of safe and gradual progression to build aerobic fitness and endurance. Most of the training is done at a moderate intensity where you can hold a conversation. Some beginners who merely want to cross the finish line keep training in this phase until race day, which is perfectly fine.

Build Phase

Once you’ve established a good base, your body can handle more high-intensity training to build sport-specific strength and power. Increase your aerobic fitness and your ability to resist fatigue at higher speeds in all three sports. Warm up before long or hard sessions and perform a cool-down.

Peak Phase

In this phase, the top training priority is the performance of workouts that are highly race-specific. You also want to practice transitioning from one sport to another, which is best done via brick workouts which involve doing one workout immediately following another (e.g., doing a running workout right after completing a cycling workout).

Taper

During this cycle, your training load is steadily reduced to give your body time to rest and get ready for maximum performance on race day.

For many beginners, putting all three sports together is often the biggest concern.
The best way to know what it will feel like to ride a bike after swimming 500 yards and to run off the bike is to practice transitions. Some ideas for transition workouts (2 to 3 weeks prior to race day) include swimming for 500 yards (preferably in open water) and then riding your bike for 30 minutes near race pace, or perform a 45-minute easy bike ride followed by an immediate transition to a 20-minute run.

Practice setting up your race gear prior to race day.Make a checklist of all of your equipment to ensure that you’ve packed everything.Don’t do any hard workouts during the week prior to race day.Get plenty of sleep, eat healthy and rest the week prior to race day.Hydrate well prior to race day and carbo-load the night before.Review the race course and rules.  Don’t try anything new on race day.Don’t clutter the transition area. Thank the volunteers and your supporters.Have fun!

Triathlon 101 by John Mora
The Triathlete’s Training Bible by Joe Friel
Online: www.acefitness.org/blogs/6/

View the original article here