Beginner Triathlon Training
As a beginner, the triathlon training that is right for you will depend upon a number of factors. A few of the most important ones are:
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• Your base of fitness.
• Your background in swimming, cycling and running.
• The distances you want to compete in.
• How competitive you want to be. |
Triathlon is a multisport event consisting of 3 disciplines:
RUNNING - SWIMMING - CYCLING
Each discipline is carried out in turn, with the swim first, followed by a bike leg, and finishing with the run. In between disciplines, there are ‘transitions’, where you change your equipment from swim to bike and then from bike to run. These are carried out in a “transition area” where you can store clothing, equipment and nutrition for the next leg of your race.
HOW DO I GET STARTED?
In order to build a triathlon training program for yourself, first ask yourself what your goals are:
→ Fitness?
→ Weight loss?
→ Completing a race?
→ Competition?
Look at the season ahead, and the races that are available to you. Remember to keep your goals realistic and achievable, and choose triathlon race distances that are suitable for your level of fitness and experience. If it is your first season in triathlon, you may want to choose a sprint triathlon as your goal. Sprint triathlons vary in distances, but are usually approximately a 400 meter swim, 8 to 10 miles cycling and a 3 or 4 mile run.
BUT I AM ALREADY A RUNNER / CYCLIST / SWIMMER…
I NEED A NEW CHALLENGE…!
If you are an intermediate athlete, experienced in one of the three sports already, or have done a couple of sprint triathlons before, an Olympic distance triathlon might be a realistic achievement (Swim 1500 meters, Bike 40 kilometers, Run 10 kilometers). |
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• If you are unsure about where to start, and what distance might be right for you, try talking to the Metasport members, or a Metasport coach, and get the benefit of their experience. You can see some of our triathlon coach tips for some more insights on training! |
Alternatively, treat the first few weeks of your triathlon training as an assessment period. Once you have completed your first period of training, you can then assess your fitness and then look at your goals and decide what distances and what races you want to compete in.
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• As with deciding your goals, when you are setting up a training program, the help of a tribob coach or the members of a meta sport can be very helpful. Attempting to outline a “one-size-fits-all” program is a pointless exercise - you need a program that will suit your individual background, needs and objectives. |
You may also need help developing your technique in one or all of the disciplines. Many triathletes started the sports as complete non swimmers. There are triathletes who started out as complete non-swimmers, but with the help of a coach, have become competitive in open water events.
Whichever approach you take and whatever training program you adopt, be cautious and allow your body time to adapt to the rigors of the new sports you are taking up, and the strains that it will place your body under.
As with any new sport or activity, it is always a good idea to consult your doctor before getting underway.
TRIATHLON IS A WONDERFUL SPORT!
The health and lifestyle benefits are matched only by the friendship with your fellow triathletes and the sense of achievement you will feel when you complete each event you take part in.
Remember that you are taking up not one, but three sports, and each has its own techniques and training which have been the subject of almost endless research.
That doesn’t mean you have to be an expert to start training, but some research and advice at the outset can be highly beneficial, and equally importantly, can help to prevent over training and/or injury.
Good luck!
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