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.

Step 1: A 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.

<p>Nice intructable. Thanks for sharing.</p>
I did my first im only 10 an i finished 2nd its was 200 meter swim 9 mile bike 2 1/2 mile run
&quot;Band aids on your nipples. A good way to spot an amateur runner, is by the blood on his shirt&quot; -Ryan Reynolds <br> I wish I had this advice back in my 'running' days. I thought it would be nice to share.
I like your training regimen! The slow build makes it seem much easier. <br />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.<br /><br />How early was that transition prep photo taken? Looks like it's still dark. And which one are you in the start pic?<br /><br />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. ;)<br /><br />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. <br /><br />Thanks for the inspiring Instructable!
thanks for your input. i added the open water swims to the tips. i had the same problem when i did my first triathlon. my swim and bike were ok but my run was terrible. i had to train allot to get better but it paid off for my other races.
You might like the POSE running method. It's meant for triathletes and it helped me solve the same problem. <br> <br>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. <br> <br>Also, running is definitely the toughest in the triathlon and on a hot day everybody is feeling it on the run
Another tip from someone who has done a few of these: <br> <br>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.
I have quite a few suggestions to make. first your program does not focus on speed at all, i would suggest replacing some of the long workouts with a few short really fast workouts. i would also combine some of the runs and bike together so that people can get used to the weird feeling in their legs after getting of on the bike and starting the run. you may want to also practice with a few buddies when doing open water training to get used to getting hit in the head and elbowed in the face. in transition put vaseline around the edge of your shoe to prevent blisters and help the shoe go on faster. also hydration is key while training and racing.gu or power bar gels are also great to use during a race, you can put them on your bike with electrical tape, they will give you an extra energy boost during the race to help u finnish also some races are time trial starts not group starts. i am not a pro athlete but i am on the USAT southeastern region jr. high performance development team and have raced over 30 sprint distance races.
I like your training regimen.Thank you<br> <a href="http://go-mango.ru">http://go-mango.ru</a>
I'm impressed with your exercise regimen,it's hard for me to stay motivated . I was doing good about running regularly and just stopped. Reading your instructable has gotten me fired up about getting back in shape...THANKS!!!!
Awesome Instructable! I was with Team in Training and did a few marathons and half's and have always wanted to do a triathalon! You have got the right idea.... pace yourself and work up to the various distances slowly. You have added some great tips! <br /><br />but more importantly, CONGRATS! finishing a tri is quite an accomplishment!

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