If you have never been involved in the sport of triathlon, you are in for an amazing experience. No matter what distance you choose to start with, you should be exhilarated . . . and exhausted.
Preparing for a triathlon race is a fantastic endeavor anybody could achieve. If you already have a base level of fitness built up (3 months or more of regular cardiorespiratory fitness activity), you could easily insert yourself into an intermediate level program. If you haven’t any fitness built, no worries, it is never too late to start. It can also be a wise move to check with your doctor to see if you are healthy enough.

The sport of Triathlon
Triathlon is a relatively new sport. Early triathlons were originally held as training sessions, performed by the San Diego Track Club in 1974. These runners performed swimming and biking as a cross training effect to beat the monotony of training for long distance running.  Just four years later the first Ironman was held in Hawaii.

Traditional triathlon races are a combination of swimming, biking, and running. Races come in the form of on-road and off-road as well as multiple distances. Typical on-road distances include Sprint (1/2 mile swim, 12.4 mile bike, and 3.1 mile run), Olympic (0.9 mile swim, 24.8 mile bike, and a 6.2 mile run), Half-Ironman (1.2 mile swim, 56 mile bike, and a 13.1 mile run), and Ironman (2.4 mile swim, 112 mile bike, and a 26.2 mile run). Off-road distances vary, and are similar to an Olympic distance with a shorter bike section. With all of those distances to choose from, you are sure to find one that suits your needs. Half-ironman race distances have become more popular over the years, but most people start with the shorter distances of Sprints or Olympic races.

Gear that you need:
Some of the basic gear that you will need to train for any triathlon includes the following (in order of disciplines):
1. Swimsuit and/or wetsuit
2. Goggles
3. Swim cap (for training, they’ll give you one to wear for your races)
4. Bicycle (road preferably, but if a mountain bike is all you have, no worries)
5. Water bottle, or other hydration system
6. Helmet
7. Sunglasses
8. Running shoes
9. Hat

There is more that a triathlete could have of course, such as specific bike shoes using clipless pedals, however those listed above are the essentials. Wearing a helmet on the bike is a necessity for safety and is a standing rule at all races. Make sure you are comfortable with the equipment you use during your training and on race day. Most people will race in their swimsuit, however, some choose to put on clothes over the swimsuit, such as a shirt and shorts. Other options are triathlon-specific race suits that are a modified swimsuit with extra thigh material. These race suits provide support, ventilation, and will decrease the drag while you are in the water. Race day weather can be varied, so be prepared for the elements. Again, make sure you are comfortable with the gear you use. Another note about gear is that the more time you spend in the sport of triathlon; you will start to realize what is necessary and what is not.

Training and Conditioning:
Training/preparing for a triathlon consists of three phases: base, build, and peak. During the base phase, the athlete is trying to increase the volume (total time) of training using low to moderate levels of aerobic training. A general rule of thumb is to work each discipline (swim, bike, and run) twice per week. Frequency of each workout can vary upon one’s schedule, however a simple routine is to swim on day one, then bike on day two, then run on day three, rest the next day, then repeat. This simple progression is effective, however, there are more advanced ways of preparing yourself for race day. A coach can help you maximize the time you have to invest. The total number of minutes of each workout vary dependent upon the length of race you are training for. Increase your minutes (time) in a systematic fashion from week 1 to week 3, then take a rest week by downsizing the time you put in. Then repeat as necessary. This depends on the amount of time before your race. Most athletes will perform between 2 – 3 “Base” phases. I always encourage my triathletes to start performing brick workouts (swim & bike, or bike & run) if they can during this phase. Next comes the build phase.

During the build phase, you are trying to increase the intensity at which you work. These workouts include threshold workouts that start to increase your anaerobic capacity. Not every training session you perform needs to be tougher during this phase. Alternating higher with lower intensities for each discipline is a simple, effective way. Another purpose of the build phase is to start your environment-specific work. Environment specific work includes practicing in open water if that is part of your upcoming races. It means to get on your road bike if you have been riding a stationary bike. And getting outside if you have been running on the treadmill for some time. Typical workouts during the build phase include interval work with any of the disciplines. In the pool you can perform multiple sets of 50’s to 200’s. Start riding more hilly courses on your bike. Perhaps you could run some track workouts. Additional time should be spent on practicing your transition from swimming to biking and biking to running. Triathletes will typically perform 2 – 3 build phases during their training. The peak phase is next, which means your races are near.

The peak phase is when your race or race season is coming up. Good news, you won’t have to train nearly as much. A general rule of thumb is to downsize your total time of training, but keep your intensity up. You have increased your fitness levels to this point, so you just need to train yourself to maintain what you have built. Remember to downsize your time in half but keep performing the same levels of intensity you did during the build phase. When you have a race, make sure you rest accordingly during the days preceding your race. Keep moving, but take it easy, you’ll expend enough energy during the race. Remember to have fun with your training and especially on race day!

Race Day Preparation:
When race day is here you should have a game plan for the day. Pack every thing the night before your race and show up about 1 1/2 hours early before the start of the race. The early arrival will provide for time to check in if necessary, set up your transition area, and also get warmed up for the race. Additional time is used for any pre-race meetings (usually happens right before the start of race, however, at larger races they happen the day before) and also gives you time to socialize and/or mentally prepare your self for the race. Mental preparation for the race is another part of your training.

Performance Improvement:
Are you unsure of how fit you are? It is important to establish some benchmarks in your fitness. For the sport of triathlon, you can use swimming, biking, and running time trials as these benchmarks. The suggested, shortest time trials to perform are:
Swimming: 500 or 1000 meter
Biking: 10 kilometer or 20 kilometer
Running: 5 kilometer or 10 kilometer
Please remember that if you think you cannot finish the whole distance, break it up into manageable sections with short, standard rest intervals. Record your time so you look back to see how much you have improved. These benchmarks should be performed every 4 – 6 weeks.
What a coach can do for you:
There are plenty of training plans you can find online and they will be effective. However, a coach will be able to individualize and customize a program to your current fitness levels and lifestyle. Every triathlete responds differently; your coach will help you remain cognizant of what works well for you and what doesn’t. Your coach will help you plan your work and work your plan. Coaches can provide plenty of experience with training and racing along with helping you understand the science behind the sport of triathlon.
Upcoming races:
• PEAK Missoula Triathlon – Saturday, May 21, 2011 –
Sprint Distance –Missoula
• Summer Solstice Triathlon – Sunday, June 19, 2011 –
Sprint Distance – Kalispell
• Spring Meadow Triathlon – Sunday, July 10, 2011 –
Sprint and Olympic Distances – Helena
• Bozeman Triton Triathlon – Saturday & Sunday, July
30th & 31st – Sprint & Half-Ironman Distance – Bozeman

Matthew Parks is a USAT Level 1 Certified Coach and is the owner of Moving Forward, a triathlon coaching and sports massage company located in Bozeman, MT. He currently serves on the Pacific Northwest-USAT board and actively promotes the sport with ongoing clinics and seminars throughout the spring and summer. He can be reached at matthewbryanparks@gmail.com.