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

• 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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• 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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Those who are training for a triathlon must begin their training schedule for a year or so in advance of the race. It is always better to get started on the training a little early than too late. People who are training for triathlon events must become accustomed to the training schedules years in advance and be prepared to live according to the difficult lifestyle.

A triathlon is a test of your endurance for the most part and that is the reason that the training schedule must start years before the actual race. There are three events in a triathlon that will each test your endurance and that means that you have three times as much training to accomplish as a competitor in any other type of event.

Your training will have to include the physical exercise as well as mental skills to get through a triathlon. The positive attitude that you use during a triathlon will help you a great deal. When you are nearing the end of a triathlon, your muscles will be beginning to give out and you will need a positive attitude to help you complete the race. The triathlon training schedule should spend some time on the positive attitude that you will need to get through the race.

In the final days of your triathlon training schedule, you will be focused on preparing for the race in a more intense way. As the days tick by and the race gets even closer, resting your muscles and preparing for the day becomes more and more important. The final day before the race should include some rest that will prepare you for the test of endurance the next day. Not enough emphasis is placed on sleep and rest before this type of race.

Working with a professional trainer will help you to make sure that your triathlon training schedule is kept on track for the days before the big event. A professional understands the kind of work that you will need to do to prepare for this endurance test. You should make sure that you do your own research and reading about triathlon training so that you are fully prepared for the kind of work that must be accomplished.

Set down the timetable carefully in the beginning stages of your triathlon training schedule. These events are difficult and you will need a rigid training schedule to prepare you for the race. There is no other greater test of endurance than a triathlon which means that your training schedule is more important than ever. Work with your trainer to develop the triathlon training schedule that will get you in the best possible shape, prepare you mentally for the race and help you rise to the top of the pack on race day.

Photo Credits: Mariano Kamp

Originally posted 2009-06-04 05:06:48. Republished by Blog Post Promoter

• 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......
• The Importance of the Right Training for Triathlon Competition Even the fittest individuals need extra training when they compete in a triathlon. Your training for triathlon means setting a schedule and sticking to it. This is important not just so you will do better in the actual competition. It is important so you will be able to avoid injury......
• 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......
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• Effective Swim Workouts for Triathletes Training for a triathlon is never an easy task. You not only push your body to the edge, you need to engage in specialized forms of training to get the performance you need. This is as true for swim workouts for triathletes as for any other section of the race.......

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When it is done right, and when the focus is present, your weight training regimen does not need to take up much time but it can deliver vital results. Shorter and more intense workouts are better when it comes to developing balanced and healthy muscular development. If you go about your triathlon strength training the right way, then you really will not have to concern yourself with burn out or bulking up too much, and you will enjoy all of the excellent benefits that come with this very necessary training aspect.

1 – It is important for triathletes to focus on core strength training which allows one single part of the body to transfer energy to the other parts of the body. Core strength training will allow you to improve your power in swimming, and your capabilities with uphill climbing and sprint cycling as well. Core strength training will also help you resist injury and will keep you in better shape by strengthening your body. Core strength training primarily focuses on the superficial and deep abdominal muscles, the lower back and lumbar region and the middle and upper regions of the spine, the thoracic and cervical regions.

2 – When you are doing your strength training routine it is vital that you listen to your body. On days where you do lighter workouts, you should push yourself harder with the strength training. On days where you are going harder with the endurance training, you should go easier in terms of strength training.

3 – You need to make sure that your diet is high in protein, and you want to consume a good amount of protein within a half hour of performing your strength training. On days where you know that you will be working out harder, you should try to eat soft foods with good protein in them like apple sauce, and it may also be advantageous to take creatine supplements which are all natural and will benefit your body.

Photo Credits: 1

Originally posted 2009-01-20 05:24:48. Republished by Blog Post Promoter

• Train for Your First Triathlon 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......
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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

• 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......
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• Triathlon Terms Here is a brief glossary of terms used in triathlon training and triathlon racing. 70.3 - This term is used to describe a Half Ironman race distance, which is a 1.2 mile swim, a 56 mile bike an 13.1 mile run. 140.6 - This term is used to describe an......

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>> First and foremost, you need to become comfortable within the water and what this is going to take is swimming, swimming and more swimming. There is absolutely no other way to get comfortable with the water than to get into the water and simply to make it happen. The more comfortable that you are in the water, the better you will perform when training for and acting in your first triathlon. There is nothing wrong with being a little nervous when swimming, but you must overcome this in order for you to succeed.

>> Know specifically what it takes to train for the swimming you will be expected to perform. You must get the most out of every swimming workout that you participate in, so that you can learn where to place your focus and how to win.

>> While swimming style is purely a matter of preference in some situations, the best swimming stroke that you should be prepared to use is the freestyle, which is ideal for covering a great deal of distance in a small amount of time. While you can combine a variety of different strokes, the best stroke to begin with when training for a triathlon is the freestyle stroke.

>> When you are swimming in the freestyle position in the pool, you should do the ladder, which means that you should be pretending that you are climbing a ladder as you are moving through the water. This is a powerful move for when you are learning to swim for a triathlon. This will help you develop your reach and your down stroke, because efficiency truly is key when it comes to your triathlon swimming training. If you are swimming inefficiently, then you are forcing your body to go through more work than is necessary, and this forces you to tire out more quickly as a result. Keep your body close to the imaginary ladder, elbows high as you pull yourself through the water and practice this often for good results. If you pull through the water and your arms are extended fully, then your stroke is inefficient and you will never win the race.

Photo Credits: Michael Lokner

Originally posted 2009-05-27 16:58:21. Republished by Blog Post Promoter

• Tips for Swimming in the Triathlon Swimming in the triathlon is different from any other kind of swimming. There are tips which will allow you to perform well in this portion of the competition without sapping all of your energy. This is important seeing as you will still have two kinds of competition to engage in......
• The Importance of the Right Training for Triathlon Competition Even the fittest individuals need extra training when they compete in a triathlon. Your training for triathlon means setting a schedule and sticking to it. This is important not just so you will do better in the actual competition. It is important so you will be able to avoid injury......
• Effective Swim Workouts for Triathletes Training for a triathlon is never an easy task. You not only push your body to the edge, you need to engage in specialized forms of training to get the performance you need. This is as true for swim workouts for triathletes as for any other section of the race.......
• Triathlon Training 101 Are you planning on training for your first triathlon? This is not an easy task for anyone to master if they do not know the ropes. There are three completely unique disciplines that are involved, and you are also going to need to be lifting weights and training in other......
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Today there are a wide variety of different tools that an athlete will be able to use in order to get stronger and benefit themselves in other ways. There are also a number of things that you can reasonably avoid because they will not help you maximize your gains in training for your triathlon. Most machines that you find in a gym, for example, are an example of this concept. Triathletes are going to need to learn how to support and coordinate their own body in an effective manner in order to maximize their gains come race day.

The best way for you to maximize your triathlon training capabilities is to simulate the conditions of the race as much as you can. There are plenty of machines as well as contraptions out there but none of them are going to effectively train you for your triathlon because they are not simulating the race or benefiting your race training in any way. Here are three things that you should be focusing on instead:

1 – First and foremost, as a triathlete your number one focus should be on multiple joint, whole body types of exercises. Multiple joint exercises mean that you should be getting more than just a single joint involved one at a time in every exercise movement that you make. Squats and lunges are both excellent examples of multiple joint exercises because they simultaneously work the knees, the ankles and the hips all together when movement is produced. Multiple joint movements are the best thing that triathletes can do to train because these are things that triathletes do when they swim, bike and run during competition.

2 – Bands and free weights tend to be much more practical for a triathlete in comparison to machine workouts. When it comes to using these tools for the purpose of strength training you should be stabilizing the movement of your body more than if you were using a work out machine. This, in turn, will build more strength specific to planning and preparing for race day.

3 – Supporting your entire body while you are doing the exercises should be one of your main focuses. Sitting on a stable surface such as a machine is going to take away from the specificity of training for race day rather than contributing to it. Keep this in mind when it comes to choosing strength training workout options and varieties for your needs.

Photo Credits: jonnystiles

Originally posted 2009-09-10 03:54:09. Republished by Blog Post Promoter

• Strength Training for a Triathlon Strength training is capable of being a vitally important part of the training program for all triathletes. Maximizing the quality of your workout should be your prime objective when it comes to developing a solid strength program that is going to benefit your triathlon progress. There are a wide variety......
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• Weight Training for the Triathlon If you want to compete successfully in a triathlon competition, then you need to be willing to put time and effort into strengthening your body. However, this is quite obviously easier said that done, because training for three different events and training for cardiovascular fitness, strength, endurance and good technique......
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Unlike with other types of sports, if you do every single workout at the maximum level of intensity as well as duration, then you are going to end up overtraining your body to the point of fatigue, injury and sickness. Do not get me wrong, there are times for maximum intensity in detailed triathlon training programs, but never all the time, no matter what.

Here are some of the common distances for triathlons:

Swimming:

• Sprint – 0.5 Mile
• Olympic – 0.93 Mile
• Half Ironman – 1.2 Mile
• Full Ironman – 2.4 Mile

Biking:

• Sprint – 13 Mile
• Olympic – 24.8 Mile
• Half Ironman – 56 Mile
• Full Ironman – 112 Mile

Running:

• Sprint – 3.2 Mile
• Olympic – 6.2 Mile
• Half Ironman – 13.1 Mile
• Full Ironman – 26.2 Mile

When you look at these common distances for triathlon competitions, you should see that the next levels double in distance, then you should make the assumption that you should only be covering two different consecutive distances in a single season. The rationale here is that we cannot simply continue to build on our endurance base unless we are giving ourselves the proper level of rest and maintenance as well.

If you are a total beginner, then you should begin training for a sprint race. Progress to Olympic at the end of the same year if you have no injuries upon re-evaluation.

If you are established an endurance base at the Olympic level in the first year, and maintained that endurance base over the winter, then you can progress to the half ironman in the next year. You my even be able to progress to the full ironman, but you need to be careful that you are not overdoing things and possibly putting yourself in danger of getting hurt in the process.

Building and maintaining a truly solid base over a long period of time is going to be vitally important for you to achieve before you build yourself up to the next level. When you build up a deep base like this, you will be drastically reducing your risk of sustaining an injury. You cannot keep building yourself up without some time for maintenance, no matter how strong or tough you think that you are. Strong and solid foundations are what is truly going to get you to the ironman distance, or whatever other goals you happen to have at the time. Keep in mind: There is no hurry, and Triathlete training is all about maintenance and patience, so do things the right way if you want to achieve your goals.

Photo Credits: LumenOpera

Originally posted 2009-09-07 03:49:54. Republished by Blog Post Promoter

• Triathlon Training 101 Are you planning on training for your first triathlon? This is not an easy task for anyone to master if they do not know the ropes. There are three completely unique disciplines that are involved, and you are also going to need to be lifting weights and training in other......
• 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......
• Triathlon Training 101 Given your background, do you know which triathlon training program is going to be ideal? Where does one even get started? We all come from vastly different injuries, backgrounds, genetics and so on and so forth, so there is no one size fits all solution to planning for a triathlon......
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Consider the following questions when it comes to choosing a training plan for your triathlon aspirations:

• Are you coming from a background of purely one sport, such as purely cycling, purely swimming or purely running, and you are looking to minimize your injuries while adding additional flavor to your training program?
• Are you coming directly from the couch, and are looking for a way to lose weight while making positive impacts and changes in your life?
• Have you spend time training in all three of these disciplines in the past, or have you performed in triathlons casually in the past but are looking for more structure or an improvement in your performance?
• Are you looking to become a triathlete just to pad your resume?

If you are just coming off of the couch, then you are probably still in the determining process where you are not sure if you want to make this lifestyle change or not. The concept of a triathlon is a bit intimidating, but it is worthwhile if you are serious about finding a new fitness endeavor. You are going to need a program that will make you feel motivated and give you some pride and a feeling of achievement. There are a lot of things to learn and get used to when it comes to training in these sports, but rest assured there is no reason why you have to train in all three sports all at once – Just take your time and improve your capabilities in each sport one by one instead.

What are your goals? Most people are starting at a sprint level, even if they have not done another type of fitness sport in a good long while. A sprint plan will help you try out the training regimen and see if this is what you are really looking for. Sprints are a good start because they get you physically active without requiring long distance running in the process. Generally you should progress like this:

1. Sprint
2. Olympic
3. Half Ironman
4. Full Ironman

Though it is useful to note that not everyone progresses to step four – And you should stop whenever you are comfortable.

Photo Credits: Diamondduste

Originally posted 2009-08-31 03:42:35. Republished by Blog Post Promoter

• Training Tips for Beginners Who Race for Fun There is a large variety of athletes who participate in triathlons. These can range from the professional triathlete to the people who just appreciate being able to compete and finish. These different types of athletes lead to different requirements when it comes to training. The professional type of athlete will......
• Strength Training for Triathlons Strength training is a vitally important part of your training program when you are a triathlete. Maximizing the quality level of your workout is going to need to be a prime objective if you want to develop a strength training program that is going to help you improve your performance.......
• 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......
• Strength Training for a Triathlon Strength training is capable of being a vitally important part of the training program for all triathletes. Maximizing the quality of your workout should be your prime objective when it comes to developing a solid strength program that is going to benefit your triathlon progress. There are a wide variety......
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1 – As a beginner in a first triathlon race, your training should be targeted for a shorter distance type of race such as a sprint triathlon race for example. Sometimes you may even be able to find a beginner triathlon race that is being advertised in your immediate area. Races are capable of filling up pretty quickly, so make sure that you sign up now if you are interested, and then you have a goal race that will help to keep you committed in your training.

2 – Come up with your own training plan for your first triathlon race. There are plenty of triathlon trainer plans that can be found online, in books or through gyms, so shop around until you find one that suits you.

3 – Work on your swimming as part of your training regimen for your triathlon race. Find a pool that you can train at. If you can possibly find a masters swimming program or a swim coach, do so, otherwise, look for a triathlon coach or an experienced triathlete that can help you with your training, because most beginners to the concept of a triathlon race have a big need for swimming practice.

4 – Beginner training for your triathlon race should include reasonable mileage. Do not over train in the beginning no matter how badly you want to, especially not if you are already reasonably strong as an athlete. As a triathlon trainer beginning a first triathlon race, you should work on the weakest event in your arsenal, making sure that you can finish the other events rather than necessarily worrying about winning them. After you finish your first triathlon race, then you can worry about building up speed and beating the other racers.

5 – Next, as part of your triathlon race training you are going to want to practice the transitions from event to event, but be careful not to go overboard. You can do brick workouts where you go for a bike workout and then transition into a running workout, but make sure that you are taking it easy rather than overwhelming yourself.

6 – Listen to the instructions before the race. If you have questions, ask them as soon as you can. Everyone was once a beginner to the triathlon race circuit, so do not be afraid to ask questions where you need answers, otherwise you may end up messing up because you were too shy to speak up.

Photo Credits: (klaus)

Originally posted 2009-08-18 03:18:33. Republished by Blog Post Promoter

• Improving Your Swim Technique to Improve Speed Swimming is a sport which many people engage in either by itself or as a part of a triathlon. You can use it for general fitness or as a sport. Those looking for greater speed from their swimming will need to have the right swim technique. This means paying attention......
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• Your Triathlon Training Schedule The most important part of your triathlon training schedule will happen in the planning phase. It is important that your plan is well thought out and the time table is well defined for your training schedule to work well. Those who are training for a triathlon must begin their training......

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The swim happens to be a real challenge for a number of different reasons, including the fact that the swimming portion of the race is going to dictate how the remainder of the race is going to go for you. If you end up having a rather lousy swim, then you are likely also going to have troubles when it comes to getting back mentally into your original race plan. If you end up having a good swimming portion on the other hand, then what you are going to be doing is setting yourself up for a really good race.

No matter how well you end up doing on your swim, you are still going to have to contend with what are known as pre race jitters. You are also going to have to deal with the contact during the start of the swim as well, and the sheer amount of exhaustion that comes with the territory of this race. So what can you do in order to improve? Here are some tips that you may want to consider.

• First, become confident regarding your swimming ability. You should get a swimming coach that can look after your swimming form, offering you feedback. The approach that you take here should be focusing on improvement in one or two of your greatest flaws so that you can refine your stroke. If you have access to an underwater swimming camera then you can fine tune your stroke even more by watching your performance and tweaking your swimming.
• Practice your start. After you take a bit of a short warm up in your pool or any place else, you should allow your heart rate to return to normal and then go really hard for around 100 to 200 yards before you settle into the pace that you use for racing. This is going to allow you to get more accustomed with racing because you are normally going to go hard at first before you settle into your pace.
• Try swimming blind. This is a good drill, involving practicing with your eyes closed. Do not try this in any place where there are other swimmers because you are likely to go off course a bit when swimming blind. This is going to help you become more in tune with your body while swimming since there is nothing to distract you.

Photo Credits: matt coats

Originally posted 2009-12-10 03:41:53. Republished by Blog Post Promoter

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