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i have recently started to compete in triathlons and have found that it is very important to train for them properly. the first triathlon i did was a spur of the moment idea that my friends and i had. it was just a sprint but without training of any sort, it was one of the most difficult things i have ever done. even so, i still enjoyed the experience and decided that for my next one, i would train for it properly and actually compete for one of the better times. you will find alot of instructions around for how to transition from one discipline to the other in the most efficient way but it was difficult for me to find an actual training regime for my skill level. i am not a pro athlete by any means. i have no interest in doing full ironmans and dont have the time to devote to that sort of training. i just do them for fun and to stay in shape. after doing several of these things, i have gotten myself into the best shape of my life and have even managed to repair some of my recurring injuries.
this instructable is for the average person who just wants to have fun and try a new sport. with the right training and motivation, everybody can do triathlons.
this instructable is for the average person who just wants to have fun and try a new sport. with the right training and motivation, everybody can do triathlons.
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Signing UpStep 1A little background
a triathlon is a very difficult thing to do. there are several different types of triathlons held in all different places.
triathlons are composed of three different disciplines done one after the other without a break. most triathlons follow the same basic setup. a swim, followed by a bike, and then a run. some triathlons have paddling and mountain biking and orienteering. it all depends on what the race organizers want to do and where it is taking place.
the easiest and the one that this instructable will focus on are sprint triathlons. these are the shortest distance triathlons and can be done anywhere between 40 minutes and 2 hours depending on how much you train and what your goals are. the distences for a sprint triathlon are
swim: .5 (.47) miles
bike: 12.4 miles
run: 3.1 miles
they might not look like much but when done at the same time, it becomes very difficult.
other distances include olympic
swim: .93 miles 1.5 km
bike: 24.8 miles 40 km
run: 6.2 miles 10km
and the grand daddy ironman
swim: 2.4 miles 3.86 km
bike: 112 miles 180 km
run: 26.2 miles 42.2 km
the later two require alot of work and dedication to do and are very hard. i do triathlons because they are fun and just to stay in regular shape. i am not a machine and dont want to become one.
triathlons are composed of three different disciplines done one after the other without a break. most triathlons follow the same basic setup. a swim, followed by a bike, and then a run. some triathlons have paddling and mountain biking and orienteering. it all depends on what the race organizers want to do and where it is taking place.
the easiest and the one that this instructable will focus on are sprint triathlons. these are the shortest distance triathlons and can be done anywhere between 40 minutes and 2 hours depending on how much you train and what your goals are. the distences for a sprint triathlon are
swim: .5 (.47) miles
bike: 12.4 miles
run: 3.1 miles
they might not look like much but when done at the same time, it becomes very difficult.
other distances include olympic
swim: .93 miles 1.5 km
bike: 24.8 miles 40 km
run: 6.2 miles 10km
and the grand daddy ironman
swim: 2.4 miles 3.86 km
bike: 112 miles 180 km
run: 26.2 miles 42.2 km
the later two require alot of work and dedication to do and are very hard. i do triathlons because they are fun and just to stay in regular shape. i am not a machine and dont want to become one.
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I'd add a suggestion that people practice open-water swims, as they're VERY different than swimming in the pool. Practicing Tarzan-style head-up swimming is also useful, as you'll want to do this periodically to reorient yourself while swimming in open water.
How early was that transition prep photo taken? Looks like it's still dark. And which one are you in the start pic?
I've only done one sprint triathlon, and running was the hardest bit for me. I was a competitive swimmer for years, and my biking is pretty solid, but running (until recently) was something I only really did when chased or forced to cross-train. This meant I was in the top 60 of the ~1000 people in my sprint triathlon in the swim, then in the top 1/3 for the bike (serious bikers passed me), then at the end for the run (it seemed like EVERYONE was passing me.) A bit demoralizing, even though I knew how/why it worked like that. ;)
Of course, now I've got a pair of 5-finger shoes, and enjoy running in them or barefoot and have even done a half-marathon. Maybe I'll do another (longer) triathlon sometime to see how it goes with my new-found enjoyment of running.
Thanks for the inspiring Instructable!
the theory behind it is that your quads are toast after you get off of the bike. POSE uses mainly calves and glutes to run. check it out, you might find it interesting.
Also, running is definitely the toughest in the triathlon and on a hot day everybody is feeling it on the run
Usually you put on the swim cap and then the goggles. In a race it's worth it to put the goggles on and then the cap. The cap will keep it on tight so that, if you do get kicked, the goggles won't go anywhere.
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but more importantly, CONGRATS! finishing a tri is quite an accomplishment!