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.

Step 2: Lets Get Started.

the first thing to know is that you are going to have to ease into training. the chances are very low that you will be able to just jump into full pace and length workouts. i good starting point is between 6 and 8 weeks before your race. this will give you ample time to start easy but build your stamina so that you can be competitive when the race roles around.

my workouts try to go day by day doing different disciplines for the race so that you can build up to full length and full intensity training.

some things to remember are:

ALWAYS stretch before doing any workout. it will do you no good if you try and go full blast and hurt yourself. you will just miss the race and get discouraged. also, you should go at your own comfortable pace. it is fine to push but if it hurts, your body is telling you that something is wrong. if you push to hard you will still get hurt and not be able to compete.

just remember that you are doing this for fun, and to get in better shape. if you find out that you really enjoy racing, you can add distance or intensity to the workouts so that you are able to do the longer races.

Step 3: Week 1

ok. the first week will be relatively easy. it is just to get you used to the training format and prepare your body for the more intense workout to come.

monday: swim for 30 mins
tuesday: run 30 mins
wednesday: bike 45 mins
thursday: rest
friday: swim 30 mins
saturday: run 30 mins
sunday: rest

this first week is to take it easy. you should be getting yourself used the different things. if you are swimming in a pool, the full length swim is about 500 yards. by the end of training, you should be able to do this in well under ten minutes. this is something to work up to. all of these workouts are done at a slow to moderate pace this week.

Step 4: Week 2

the second week is the same as the first. it is still to get you used to doing the workouts.

monday: swim for 30 mins
tuesday: run 30 mins
wednesday: bike 45 mins
thursday: rest
friday: swim 30 mins
saturday: run 30 mins
sunday: rest

you will notice that all the weeks focus mostly on the swim and the run. that was the areas that i had the most trouble with and most of the people i talk to have the same problems.

Step 5: Week 3

ok, now that your body is starting to get used to working out on a regular basis. lets kick it into a higher gear. the workouts from now on will be much more intense and you will start to see alot of gains in your fitness levels. as well as doing the same workouts you did for the first two weeks, you will also be adding weight training and multiple discipline days. these workouts are also to be done at a slightly higher level of intensity than the first two weeks. i like to pair swimming with weight training and biking with running. the reason for this is that the swim is the first event and is very hard on the arms and legs. if you strengthen these through extra weight training, you will have an easier time in the water. i pair the bike and the run to build your cardio.

monday: swim for 30 mins, weight train 20 min
tuesday: run 30 mins, bike 45 mins
wednesday: bike 45 mins, run 30 mins
thursday: rest
friday: swim 30 mins, weight train 20 mins
saturday: run 30 mins, bike 45 mins
sunday: rest

i am not going to give a specific weight training workout because everybody does different things. find one that works for you. i have major joint problems so i had to find a lower impact workout. you could be different. i am also not going to give you specific techniques for running biking or swimming. i will just say that as the weeks go on, the intensity level should increase until you are training at full race pace. and dont forget the rest days. the are very important for you and your body.

Step 6: Week 4

this week will be the same intensity level as the last. what we are trying to do is build your body for the rigors of the race. you do a workout enough times that your body feels good about it and then you jump up the intensity level.

monday: swim for 30 mins, weight train 20 min
tuesday: run 30 mins, bike 45 mins
wednesday: bike 45 mins, run 30 mins
thursday: rest
friday: swim 30 mins, weight train 20 mins
saturday: run 30 mins, bike 45 mins
sunday: rest

remember this is a medium intensity week.

Step 7: Week 5

now we are getting close to the event. you are just two weeks away and starting to feel good about yourself. the training for this week is going to be hard. you are going to be doing the workouts at almost peek intensity. you are trying to get a feel for what the triathlon is going to be like and how you are going to perform.

monday: swim for 30 mins, weight train 20 min
tuesday: run 30 mins, bike 45 mins
wednesday: bike 45 mins, run 30 mins
thursday: rest
friday: swim 30 mins, weight train 20 mins
saturday: on this day, you are going to do a test triathlon. full distance full force. this will give you an idea of where you are at.
sunday: rest

this is the hard week. the time you are doing the workouts might be the same but you should be pushing it. this is the week to prove to yourself that you have what it takes to complete this thing.

Step 8: Week 6

it is race week. you are feeling good after going through hell week last week and are feeling ready to do this thing.this week you are going to take it pretty easy. it is a chance for your body to recover and heal so that it is in peek shape for the race. all workouts will be done at the intensity level that your started out weeks 1 and 2 with. this is not the week to push like you have never done before. that will come on sunday.

monday: swim for 30 mins
tuesday: run 30 mins
wednesday: bike 45 mins
thursday: rest
friday: swim 30 mins
saturday: rest
sunday: RACE

all your hard work has come down to this. race day is here and you are feeling pumped and ready to go. make sure to get a good nights sleep the day before and have a good healthy breakfast before you go out. this is not an eggs and bacon sort of day. try to stick to cereal and fruit.

Step 9: Some Helpful Hints.

these are some tips and tricks for normal people to improve there times without having to go out and spend alot of money. there is not need to go and buy the latest and greatest gear. at the low levels, it does not make any difference.

tip 1: make sure that you sign yourself up for the proper group. there are lots of groups in a triathlon ranging from age class to weight (Clydesdale or athena), and bike types (fat tire for mountain bikes). it is important to sign up for the group that fits you best. it will make it more fun.

tip 2: set up your transition area so that it is well organized. i like to lay a towel on the ground under my bike to put my things on. it will keep it organized and keep other peoples things away.

tip 3: have something to wash your feet in. if you put your shoes on while your feet are sandy or dirty, you will get blisters.

tip 4: you are required to wear a number for the bike and run. if you pin it to your shirt it could get bunched up and make it hard to get the shirt on. go to the store and bet some elastic webbing and a buckle. you can make a race belt for just a couple of dollars and it will make it easy to put your numbers on.

tip 5: re-lace your running shoes with elastic banding. this will make them easy to put on fast.

tip 6: if you have a road bike, place your helmet upside down on the handle bars ready to put on.

tip 7: the start of the race can be crazy. if you are not comfortable with swimming with 1000 of your closest friends in a tight group in open water, there are a couple places to go. you can either jump out to the front and stay there or you can go to either side. it is bad to be in the back or middle because you will get kicked.

tip 8: it is a good idea to do a couple of open water swims before your race. swimming in the pool and swimming in the ocean or a lake are very different. it takes some getting used to and you may have to modify your stroke a little so that you can orient yourself to where you need to go mid race.

all of these little things might not seam like much at the time but during the race, you will be glad you did them.

Step 10: A Better Life

training for these triathlons has changed my life. it has gotten me into shape and renewed my outlook on life. i really enjoy doing them and believe that i will be able to do them for a long time to come. they are fun to do with friends and family and will improve your health and fitness levels. i hope that all of you will be able to at least try to do one. they are a tone of fun and well worth the time and effort.