Determine What Your Goals Are

Figure out how long you want your first triathlon to be. How you start your training for your first triathlon will depend largely upon you and what shape you are in. Do you want to do a half sprint, a full sprint, or an Olympic triathlon? We will start slightly ambitious and go for a sprint length triathlon. Doing a 15 mile will allow you to test yourself, help you familiarize with the transition areas, and allow you to test your equipment.

Starting out

Obviously you are not going to be able to just walk out of your house and start running for five miles, or swim a half mile. You would spend yourself, not to mention possibly damaging your joints. You have to work into things, so you ease into it. Begin with a walk / run program. There are many websites out there with programs for this, and they are effective at getting you running in weeks. If you are overweight you may want to start out with riding a bike and losing a bit of weight before attempting jogging or running. Your joints will be grateful to you. Something else you can start out with is high rep strength training.

• Never increase your training duration or distance more than ten percent over the previous week.
• Always have one week a month be a rest week of sorts. This is extremely important.
• Try to train for your single event three to four times a week.

Focus on either bicycling or running for between two to six months to build your aerobic capabilities. Once you have done one for the range given, then move to the other. Do not attempt to do two or even all three until you are in the kind of shape that will allow for it without hurting yourself.

Plan for swimming, running, and biking

Once you have yourself built up and ready from your previous training regimen, it will be time to train for all three sports at once. In general for a sprint triathlon, you will only have need to train two times a week in each of the three sports. That equates to six days with one rest day. You could also have one day where you do two of the three events, and then the next four days you only train for one. Then you can have 2 days off a week.

Thirteen weeks to race day

Despite what you might think you can lose weight in a weight lifting routine if you keep it serious and do not slack off. It would need to be a high rep / low weight routine so that you do not bulk up. Combine this with your jog routine. It will also help build bone density, and strengthen your joints. At first all of this exercise will leave you sore. After a few months you will feel better, you will be less sore, and you will have more energy.

Photo Credits: Photo Mojo

Originally posted 2009-10-13 03:03:50. Republished by Blog Post Promoter

• Triathlon Training: Distances Goals are exceptional to have, but you should only be setting goals that are truly realistic. If you are setting training goals that are well beyond your capabilities, then you are going to end up getting hurt and failing as a result. With this in mind, keep it in mind......
• The Growing Popularity of the Half Ironman Triathlon The Ironman is a competition which is reserved for only the most in shape individuals. People aspire to be able to compete the competition, but do not believe they have the level of fitness required to complete the challenge. This is why the half Ironman triathlon has been growing in......
• Keeping a Triathlon Schedule to Improve Performance When training for a triathlon, it has been proven a good triathlon schedule will help you to improve your performance. This is because you will be able to create a good training plan and make sure you are able to stick to your plan. You can decide on which days......
• Finding the Beginner Triathlon Right for You As more people discover the triathlon, there is more pressure to create easier competitions. One of the events which are becoming more common is the beginner triathlon. Quite often this is an event which is held at the same time as other more intense races. This creates unique opportunities which......
• Triathlon Newbies Should Consider These 4 Tips Are you thinking about joining a triathlon competition? If you have enjoyed athleticism in the past or are involved in endurance sports and are interested in joining a triathlon, the first step is to know exactly how to approach your triathlon training. Training correctly is very important when it comes......

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Swimming –

You are definitely going to want to have a good pair of goggles, so do not be afraid to drop $20 or $30 dollars here. You do not want to go cheap when it comes to a nice pair of goggles, because these really go a long way. Visit a real sports store and buy a pair of rubber sealed goggles. As far as swimming attire goes, you can go the wetsuit route, or you can choose a triathlon in a climate that allows you to dress more casually. If you do decide to go the route of the wetsuit, then you are going to need to learn how to get in and out of the wetsuit quickly in order to perform well during the competition. If you own biking shorts that have a pad built in, then you may be able to swim in them, negating the need to purchase a separate swimsuit. Girls may aim to wear a one or two piece with a T-back, making sure to choose something that is light and comfortable.

Biking -

A bike can certainly blow a budget, so don’t worry about getting a good bike until after a few races. Right now, just worry about using whatever bike you can borrow, or already have stored in your garage. Road bikes, ten speed bikes and mountain bikes are all acceptable in these types of races. Make sure at the very least, however, that you have cage pedals. Biking helmets are also a complete must because you cannot participate without one. Padded bike shorts or a soft, gel pad seat are also vital so address these issues sooner rather than later.

Running -

Do not skimp when it comes to good shoes. Spend a little money here and it will certainly pay off in the end. Make sure that your shoes are being fitted properly. As far as running wear goes, make sure that you are choosing something comfortable, light and airy in order to best survive your run. Many people throw lightweight running clothes over the attire they wear for biking and swimming, and this makes the transition from one sport to the next much more fluid. You may want to consider this, but ultimately it is up to you what you choose.

There is also a lot of fun gear that you can buy to customize your experience during each triathlon race. Just don’t go too overboard at first until you know what you really need.

Photo Credits: envisionpublicidad

Originally posted 2009-06-14 12:26:30. Republished by Blog Post Promoter

• Swimming for a Triathlon Here are some tips for any triathlete when it comes to training and then racing in the swimming leg for any triathlon competition. The first leg for any triathlon is going to be the wettest one, and yet it should be the one that is the most relaxed and the......
• Triathlon Packing Checklist Are you a new triathlete or someone that has been around the track a few times? Whether you are brand new or have been doing this for a while, you should have an appreciation for how nice it is to have all of your gear packed up and ready to......
• Swimming Equipment for Triathlon Training Unlike running or biking, swimming does not have nearly the high tech gadgets, but you will need some gear, possibly more than you would initially think. Your swimsuit should not be difficult, as in the end they are all basically the same. Your swimsuit needs only to cover you without......
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Preparation for Swimming, Pack These Things

In preparation for the swimming leg of your triathlon competition, you are going to want to make sure that you have your tri suit, a wristwatch, a pair of goggles, a backup pair of goggles, a wet suit, your swim cap, a backup swim cap, a timing chip, and optional nose plugs and ear plugs.

Preparation for Bicycling, Pack These Things

In preparation for the bicycling leg of your triathlon competition, you are going to want to make sure that you have your bicycle helmet and your bicycle with your number already attached, your bike shoes, a working bike pump, a spare tire kit, a camelback or a water bottle, sunglasses, socks and optional bike gloves.

Preparation for Running, Pack These Things

In preparation for the running leg of your triathlon competition, you are going to want to make sure that you have your running shoes and a race belt that already has your number attached.

The Transitional Area

Preparation for the transitional area is a little different, so make sure that you have a towel, gels or power bars, body glide, an extra water bottle, sunscreen and lip balm, a large bike pump, a black market so that you do not have to stand in the body marking line, toilet paper, a basin that you can wash your feet in, optional anti-fog for your goggles, optional Vaseline, a large trash bag to handle any wet gear that you have and some way of locating your stuff such as a balloon or a friend that can locate you.

Preparation for a triathlon really isn’t difficult. When you plan ahead, make a list and check it a dozen times before you leave home, you can make sure that you do not forget any of the essentials that you really need come race day.

Photo Credits: Mat Honan

Originally posted 2009-10-09 03:55:15. Republished by Blog Post Promoter

• Training Tips For Upcoming Biking Season With summer just a short time a way, many people are dusting off their bikes and preparing to get back out on the bike trails as well as prepare for the various bike races that will be all over the country. Though some more hardcore bikers never put their bike......
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Fundamentally, cycling shoes for a triathlon are like regular cycling shoes however they have been modified in some way. The corresponding rules are going to apply with a single difference, in that it is really truly and seriously fundamental for you to be able to get in and out of your shoes as quickly as humanly possible. This is not a factor for any traditional types of bicycle shoes and so many top cyclists accidentally opt for shoes that are hard for them to remove such as shoes that have hard plastic soles for example.

The most crucial thing that you should be looking for when it comes to choosing any type of cycling shoe, whether you are participating in typical road races or in a triathlon race, is a sole that is solid. This is going to make sure that there is not any dampening, as dampening is capable of leading to an overall loss of power. A sole that is made out of carbon is perfect, but this tends to be a deluxe type of option that not everyone can opt for unfortunately. If your budget is not going to permit that you purchase carbon shoes for your triathlon race, then you are going to want to choose a conventional style plastic sole shoe instead.

You are also going to want to have a shoe that is slightly tight, but not overly tight in the heel and in the toes, as well as a shoe that offers an overall snug feel for your entire foot in general. There shouldn’t ever be any wiggle room to speak of in your shoe because this is going to leave you with a loss of power and a movement of the foot that is less efficient, not to mention the eventuality of a blister, and who wants one of those?

You are probably already going to have spent a lot of money on your triathlon gear including your bike and your helmet and your clothing. If you want your shoes to look just as nice, believe me, we understand. Still, make sure that you are choosing the right shoe more than just the most attractive one for the best possible results on race day or even simply while you are training in preparation for race day.

Photo Credits: richardmasoner

Originally posted 2009-10-06 03:17:15. Republished by Blog Post Promoter

• Triathlon Tips Which Really Work Competing in a triathlon is one of the most challenging experiences you can hope for. This is why so many people look for good triathlon tips. This is because while many will be happy just to finish, others would like to move up in the rankings as they compete in......
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We were talking about abnormal ECG changes, right? These abnormal changes in the ECG were not related to fitness level or age – So they definitely had something to do with warming up, or a lack thereof.

To examine the benefit behind warming up, twenty two of the men that had abnormal results did a moderate intensity jog in place for two minutes before they returned to the treadmill to undergo another high intensity running test. With that small warm up of only two minutes, now ten of the men suddenly began to show completely normal tracings on their ECG, and another 10 of those men showed an improvement in their ECG tracings. Only two out of the original twenty two men continued to show abnormalities on a significant level.

It is not yet known if a more thorough type of warm up would have made even more improvements. Still, it would definitely be interesting to see these results, had the scientists gone another step forward with this experiment.

Warming up is also good for mental preparedness. It allows you to really get your head ready for whatever activity is coming up. Mentally preparing yourself for your workout or your upcoming event is thought to be capable of improving your technique, your skill and your overall coordination as well. This mental warm up is also capable of preparing athletes for discomfort when they are dealing with tough intervals during a race. If your mind is prepared to endure this type of discomfort, then the body is going to be capable of producing higher speeds. If your mind is not in a willing place when it comes to enduring discomfort, then your physical performance is certainly going to be limited.

There is no cut or dry answer when it comes to how often you should be warming up. Most recommendations, however, do fall into the 10 minute to 20 minute range. Some athletes even warm up more than this to make sure that their bodies and their minds are properly conditioned for the upcoming workout or the upcoming race. Athletes that have higher levels of fitness are generally going to require longer periods of warm up where as lower levels of fitness generally require shorter warm up periods of time. In most cases, when it comes to choosing a warm up duration period for your own needs, longer is going to be better, but it is important that you do what feels comfortable for you.

Photo credits: lululemon athletica

Originally posted 2009-10-02 03:14:32. Republished by Blog Post Promoter

• Triathlon Tips Which Really Work Competing in a triathlon is one of the most challenging experiences you can hope for. This is why so many people look for good triathlon tips. This is because while many will be happy just to finish, others would like to move up in the rankings as they compete in......
• Planning and Preparing for your Swimming Triathlon Make sure that you plan long ahead of time by making a list of the materials that you are going to need in order to participate in the swimming portion of your triathlon. Here is a list of basic supplies that you are going to need for your training regimen......
• Preparing For your Triathlon With the Right Gear Most people who are facing the concept of their first triathlon are wondering what type of gear and equipment will best suit them. Depending on your skill level, your budget and what equipment you currently own, your needs for the right gear will certainly be difficult. Assuming that budget is......
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Clean your feet of sand after swimming.  Even if you feel behind and are struggling, take the few seconds to rinse off your feet before you take off cycling or running.  You might shave off a few seconds by not worrying about it, but even the tiniest granule inside your sock can prove to be an annoying and painful distraction as you run.  And in the worst case scenario it will start to bother you enough that you’ll have to stop during the race and empty your shoe and sock and wipe off your foot.  You could also end up with a blister from the rubbing.

Take care of your feet away from the race, too. It’s not only important to train your feet to pound the pavement, pedal and kick, but you should pamper your feet between training sessions. Clip your toenails carefully so that they’re short but not too short.  A nail clipped too short can become sore and make it more difficult for you to race.  Rub moisturizing lotion into your feet.  Dry skin on your feet might only seem like an annoyance when you’re barefoot, but dry skin can crack and become painful, which can keep you from doing your very best during the triathlon.  You put your feet through a lot of punishment during a race, so massage your feet often and take great care of them to avoid these problems.

Keep your shoes dry. When you run or cycle, your feet probably sweat. So your socks will get damp and the insides of your shoes might get a bit moist, too.  Choose running shoes designed to wick moisture and let it evaporate quickly, and socks designed to absorb moisture and keep it away from your feet. Good running shoes are key for any type of race, of course, but make sure you put the shoes where they can dry out properly between uses.  You won’t only avoid odor but you’ll avoid putting damp shoes on next time you go to run.

Don’t have a pedicure right before a race. You might think a pedicure is the ultimate solution to keep your toenails groomed well and your feet soft.  But professional pedicures can make one or more of your toes a little bit sore that day and for a few days, depending on how aggressive your pedicurist might be.   A pedicurist might work on your cuticles, pushing them back, and making the skin around the nails a little tender. Treat yourself after the race, instead.

Photo Credits:  1

Originally posted 2009-01-08 15:02:43. Republished by Blog Post Promoter

• Attain Victory with the Right Triathlon Gear pt 2 ... Continued from Attain Victory with the Right Triathlon Gear pt 1: The seat tubes have steeper angles and they allow for more of the leg muscles to be contributing to the pedaling force. Since more body muscles are being engaged, there is less strain being placed on each individual......
• Buying Shoes for your Triathlon It is obviously quite important for you to have a really good pair of shoes that you can run in when you are going through the closing stage of a triathlon - But equally important is making sure that you have a solid pair of triathlon shoes that is also......
• Preventing Injuries While Triathlon Training pt 2 Preventing Injuries when Running Running is actually the sport of the three that is most capable of causing injury. Running injuries are unfortunately quite rampant, and most runners have certainly received a fair share of running injuries. Here are some tips to improve your technique and your gear so that......
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Your warm up will enhance your performance, and it will prevent injuries. These are the two major purposes that a warm up activity is going to serve for you. As a result, any warm up that you do is going to be both mental and physical in nature.

As you sit at the computer right now, you have a 15% to 20% level of blood flow to the skeletal muscles in your body. Most of the capillaries or small blood vessels within those muscles are closed off right now. After approximately 10 to 12 minutes worth of exercise, the blood flow to these muscles is going to increase as much as 70% to 75% and this is going to open up those capillaries.

Along with this increase in blood flow you are going to find an increase in your muscle temperature as well. This is a good thing because the hemoglobin in your blood is responsible for releasing oxygen much more readily when your temperature is higher. When more blood is going to your muscles, along with more readily available oxygen, you are going to have a better performance.

This increase in temperature is also going to contribute to muscles contracting and relaxing more quickly. Muscle metabolism is going to be increased, nerve transmission is going to be increased, and so your muscles are going to work in a more efficient manner.

Scientific studies are beginning to link warming up with injury prevention, but these scientific studies are unfortunately quite difficult to administer because not many athletes are interested in going through muscle stress tests just to see what it takes to make a muscle tear. Studies using animal subjects have determined that making a muscle sustain injury is much harder once the muscle has gone through a warm up process.

There have also been studies on humans regarding high intensity forms of exercise and the effects that they cause on the heart. There was one particular study that involved 44 men that did not have any over symptoms relating to corony artery disease or CAD. These men ran on a treadmill at a high intensity for between 10 seconds and 15 seconds without a warm up. The ECG or Electrocardiogram results showed that more than 70 percent out of all of the subjects displayed an abnormal ECG change that was attributed to low blood supply reaching the heart muscle. This is not a good thing!

Photo Credits: peasap

Originally posted 2009-09-29 03:12:08. Republished by Blog Post Promoter

• Swimming Equipment for Triathlon Training Unlike running or biking, swimming does not have nearly the high tech gadgets, but you will need some gear, possibly more than you would initially think. Your swimsuit should not be difficult, as in the end they are all basically the same. Your swimsuit needs only to cover you without......
• Preparing Yourself for the Triathlon Run Running in a triathlon is unlike any other running you have done in your life. This is because the triathlon run is completed after you have already swum and rode a bike. You will be tired and ready to stop, but you will need to dig in and find a......
• What Type of Bike to Get for a Triathlon There are a number of really important considerations to make when it comes to preparing yourself for your triathlon. Fitness and strength are two of the most important factors that are going to influence your performance as a triathlete, but the next important area where improvements are capable of being......
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Preventing Injuries when Running

Running is actually the sport of the three that is most capable of causing injury. Running injuries are unfortunately quite rampant, and most runners have certainly received a fair share of running injuries. Here are some tips to improve your technique and your gear so that you can prevent injuries while you are running:

1 – Make sure that you are changing your shoes often, and never cut costs in the area of your running shoes. When you are in doubt about the condition of your running shoes, recycle them or throw them out, just do not plan on going running in them again. Unless you are running 10 miles a week on average, six months is far too long for you to keep a pair of shoes. You should always err on the side of safety, replacing your shoes rather than trying to get bonus miles out of them.

2 – Keep two pairs or more in rotation, especially if you are running on consecutive days. Keep running shoes that are intended specifically for running and never wear them for any other purpose or you will zap their cushioning prematurely, shortening their lifespan.

3 – Determine the type of runner that you are, and use this information for the right purposes. You might be a neutral runner, a pronator, a supinator, or a mix of different types. Make sure that you are buying running shoes that specifically match up with the type of runner that you are. You can get help from a podiatrist or a good sports medicine clinic as they will be able to provide you with information on what running shoes will be specifically well suited to meet your unique biomechanical needs.

4 – Add over-the-counter cushion inserts in order to add more arch support and more cushioning to your running shoes so that they are more comfortable and easier for you to run in.

5 – Run on trails whenever it is possible, and your legs will certainly thank you for the much softer and more comfortable surface. It will help your dexterity to have to dodge rocks, roots and twigs along the way as well.

6 – On days where you are feeling achy, skip the track or the trails in favor of either a rest for a few days or a run in the pool instead.

7 – Make sure that you are always warming up and regularly stretching to keep your body adequately warmed up and your muscles properly limber and flexible. It is crucial that you ease into any effort when running or during the other triathlon sport events as well. This tip is not only helpful for running in a triathlon then, but also cycling and swimming in a triathlon as well.

Photo Credits: Roberto Berlim

Originally posted 2009-09-25 03:10:37. Republished by Blog Post Promoter

• Gear Up for your First Triathlon When it comes to packing in preparation for your triathlon race, it is best for you to break all of your necessities down into four different categories. This way, you can focus on each of the categories one at a time. One example of breaking your categories down is to......
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• Finding the Beginner Triathlon Right for You As more people discover the triathlon, there is more pressure to create easier competitions. One of the events which are becoming more common is the beginner triathlon. Quite often this is an event which is held at the same time as other more intense races. This creates unique opportunities which......

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- Fun is most important. Instead of speed, focus on distance goals. You should be sure to become use to running and jogging before a more intense running regimen

- Work on distance before intensity. Slowly build up your distance until you reach your goal. Once you have met your goal, and then build up intensity.

- Wear the proper attire. Comfortable clothing should be, with supportive running shoes.

-Similarly run or walk on smooth, soft surfaces when you can.

-Repeat workouts enable the athlete to quickly building up their capability in jogging. At a track, the way to train is to jog one lap followed by walking one lap. When that becomes easy, go for 2 laps jogging, one lap walking.

- Learn about the race conditions that you will face in your triathlon. If you will run on pavement versus a dirt path, the bike portion will be held in hilly terrain; you can match your training to the race day so you are comfortable and can better enjoy you race.

- Do not worry about special features on your bike or special shoes. Just try to be comfortable.

-Know the distances in the race, and train for 110%. If you will run for three miles, train for three and a half. A half mile swim should be trained for with swimming for 3/4 of a mile.

-Rest when you need it. You are planning on just finishing, so do not worry about rushing through transitions. That is where the body becomes taxed the most, when having to transition over a few seconds. Instead, take you time, stretch a little, and enjoy the race.

-Bring support to the triathlon. Friends and family can provide great motivation to help you through the more difficult legs of the race.

-Prepare for long workouts and races by taking food and water with you. If you are feeling thirsty, then it is too late to drink fluids. Also do not experiment with food choices, instead picking something that the body will readily accept.

-Prepare for the race a few days in advance, making sure not to forget anything on race day.

-Most important: make an appointment and get a checkup and talk to you doctor before competing. A triathlon is a taxing experience which your body should be in good enough shape to attempt.

Following these steps will help ensure a fun and enjoyable triathlon experience for the beginning athlete.

Photo Credits: 1

Originally posted 2009-02-02 05:23:30. Republished by Blog Post Promoter

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• 6 Tips for Beginner Triathlon Success If you are a beginner to the world of triathlon racing, then you probably have a wide variety of different questions. The best advice that you can receive as a beginner planning for a first time triathlon is to take it easy and enjoy yourself, because triathlon racing should be......
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Preventing Injuries When Swimming

Proper technique is vitally important not only for swimming more efficiently but also for preventing injuries as well. Making stroke changes can be really difficult, and so getting injured and ending up having to change your stroke can be really difficult. Here are some tips to improve your technique so that you can prevent injuries while you are swimming:

1. Join up with a masters team, because having a coach on deck is going to work wonders when it comes to making improvements in your stroke.
2. Ask someone to videotape your swimming, because looking at a moving image of your stroke habits is going to help you visualize the proper technique while you are working your way through the pool.
3. Consider attending either a swim camp or a triathlon clinic.
4. Consider spending some time alone in the pool so that you can better focus on your technique by spending time in a pool sans a pace clock and the competition that comes with being in the pool with other swimmers. Pick a day that you can spend on your own, swim easy, and concentrate on improving your stroke above all else.
5. If you are feeling pain or feeling tired, or if your stroke appears to be falling apart, simply get out of the pool. Any and all of these three symptoms are capable of creating bad habits in your stroke that are more than capable of leading to an eventual injury.

Preventing Injuries when Cycling

Being bike fit is absolutely important when it comes to maximizing your strength and decreasing your chance of sustaining and injury. If your bike is off by a simple millimeter, it can create an ache in your body that you were not expecting. Here are some tips to improve your technique so that you can prevent injuries while you are cycling:

1. Ask an expert to take a look at your position to make sure that everything is correct, including your crank length, your stem length, your seat height and the fore and aft position of your seat.
2. Once you have determined your optimal position, you should mark everything down using black electrical tape or something similar. This way if something slips or your bike has to come apart, you can easily adjust everything back into the proper positioning later.
3. Never ignore your cleats, as they too are capable of becoming loose and shifting, and this is capable of causing alterations in your position. Make sure that all bolts are tightened down properly.

Photo credits: jurvetson

Originally posted 2009-09-22 03:05:02. Republished by Blog Post Promoter

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• Planning and Preparing for your Swimming Triathlon Make sure that you plan long ahead of time by making a list of the materials that you are going to need in order to participate in the swimming portion of your triathlon. Here is a list of basic supplies that you are going to need for your training regimen......
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