New to Triathlons?

Triathlons can be a fantastic way to get in shape and stay in shape. The world of triathlons is gaining popularity not only because of the unique competitive nature of doing 3 sports in one, but because training for a tri can improve your health and help you meet your fitness goals. Because there are many different length races, you can start small and work your way into the triathlon world as you gain confidence in your skills.

The YMCA has rounded up some tips for tris, from some of our most trusted sources!

Salem YMCA Health and Wellness Director and avid runner, Elizabeth Schultz, provides these tips to new triathletes in a recent blog entry about training to run for a tri:

• Tip #1:  If at all possible, train in all weather conditions. Be ready for heat, cold, wind and rain.  No one likes to run in the rain but if it rains on event day you want the history.  And really, once you’re wet you’re wet.  
• Tip #2: The run is your last discipline; most likely you will be tired by the time you reach it.  Even if you enjoy running, even if the run is your favorite component, it will be hard.  Expect the run will be harder than it seems.  That is, if your run component is a 5K, train like it’s a 10K.
• Tip#3: Enjoy the run.  When my friend did her ½ Ironman training she followed a schedule, did incremental increases, bricks, intervals, all the proven training techniques. The running we often did together during her spring training was social.  We always chatted while we ran.  Mutual friends, family, work, whatever, it was a good time. 

“One of the most important aspects of preparing for a triathlon is to mimic the conditions of the race you will be participating in,” says JoAnna Mooney, Personal Training Coordinator for the Lynch/van Otterloo YMCA and seasoned Tri-Athlete.

For more experienced triathletes, Mooney makes the following recommendations to remember while training:

• Train on the bike you will use on race day. Your bike should be in good working order and fitted to you. Make sure you have a spare tube and know how to change it if necessary, and make sure your tires are properly inflated.
• Practice running after cycling and make sure you take the time to invest in good running shoes that are also fitted to you by experts at a running store. Elastic laces can be a time saver during transitions.
• Train for your transitions and practice ways to save time such as unzipping a wetsuit when approaching the bike transition area or removing a helmet while approaching the running transition area. Organize your transition equipment and then practice, practice, practice.

The summer is still young and there is plenty of time for you to train for and successfully complete a triathlon!

Here are ten tips for new triathletes from Active.com:

1. Go short before going long. Begin with a shorter sprint-distance event (400 to 500 yards of swimming, 11 to 15 miles of cycling and around 3.1 miles of running) or an Olympic-distance event (0.9 miles of swimming, 24.8 miles of cycling and 6.2 miles of running).

“Other helpful advice is to go short before going long,” agrees Mooney. “For example, consider participating in a sprint triathlon before an Olympic distance. Fuel properly and practice using energy gels, bars and drinks during training to keep energy high. Once you are hooked you can look into ways to get faster or go longer!”

2. Stay close to home. For the first race, make it easy on yourself and select an event close to home. If the event is within easy driving distance from your house, it helps reduce race-day stress and hassle. You can also do some of your workouts on the course, increasing your confidence.

3. Just a swim suit and goggles for the swim. If you do not own a wetsuit or are an inexperienced open water swimmer, select an event that is in a pool and does not require a wetsuit. If your event does require a wetsuit, and you don't own one, some retail stores rent wetsuits. A good pair of goggles and a swim suit made for lap swimming, not sunbathing, is all you need for the swim portion of the event.

“For the early part of the swim, SMOOTH is the word (forget about sprinting!),” says John Ogden, Competitive Aquatics Head Coach at the Sterling YMCA in Beverly. “Build into the swim gradually (save the adrenalin for later). Finish strong and make a great transition to bike!” says Ogden.

4. Your bike is fine. Any bike you're currently riding will work just fine. It can be a road bike, mountain bike or hybrid. Many people have completed their first triathlon on a borrowed bicycle. Be sure the bike is correctly fit to you and is in good working order. (No rotted tires or frayed cables.)

5. You need running shoes. If you do not currently own a pair of running shoes, you need a pair. I recommend going to a good running store near you and let the experts in the store help you select the right pair of running shoes. They should ask you questions about your feet, running history and watch your gait while walking and running.

6. It doesn't take as much training as you might think. You are not training for a podium position at an Ironman event for your first race, therefore you do not need to be training 20 to 30 hours per week. You can be ready for a sprint-distance race on less than five hours per week of training. Most weeks are less than five hours. You can find detailed training plans here.

7. Plan to rest. For most eager racers, it is easy to plan to swim, bike and run. Be certain you plan to rest as well. You want to do enough training to complete the event and have fun. It is best if you finish the event with a smile and hungry for more races.

8. Transition time counts too. I have had some beginner triathletes write to tell me they were surprised that the time it takes to change from swimming to cycling and from cycling to running (known as transitions, "T1" and "T2") counted in overall race time. All of the time between the start of your swim and when you cross the finish line at the end of the run counts. Practice smooth and swift transitions.

9. Plan to do the first half of the race slower. Most beginners start too fast. Estimate how much time you think it will take you to do the entire event. Plan to do the first half of that total time at a slower pace than you think you're capable of doing. When you reach the half-way point, you can pick up the pace and finish strong. This is called a negative-split effort.

10. One piece of "trick" equipment. If you want to pick up one piece of "trick" equipment, purchase elastic shoe laces. One such brand is Yankz. Elastic laces allow you to slip your feet into your running shoes and eliminate the need to tie your shoes.