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If, like me, you relish the energy and motivation of training for a race,
then it’s important to create a plan. Setting your triathlon beacon on a
race is a sure way to narrow your focus for a successful and satisfying
experience. Here’s how to get started:
Step 1: Take a Personal Inventory
What is my cardiovascular fitness level now? By honestly evaluating
your current fitness, you avoid putting undue pressure on yourself by
setting your initial sights too high. Pressuring yourself usually leads
to injury from increasing mileage or intensity (or both) too quickly.
With a fitness assessment, you can create a training plan that is safe,
systematic and enjoyable.
How are my swimming skills? In most cases the only skill that really
requires polishing is front-crawl swimming, which requires some
technical competence. (If the swim is very short, you can get by with a
breaststroke or sidestroke—but I wouldn’t recommend it.) If your
swimming skills are not up to par, don’t feel left out. Many triathletes
don’t swim like fish. For beginners, a local city college or YMCA program is
the best place to start.
Set a Realistic Goal
What distance is right for me? The ideal beginner race is the sprint
(typically a 0.5-mile swim/13-mile bike/3-mile run), which should take rookies
less than two hours. A longer challenge is the Olympic distance
(.9-mile swim/25-mile bike/6-mile run), which should take less than
four or even three hours. Other options: half Ironman (1.2 swim/56 bike/13 run)
and full Ironman (2.4 swim/112 bike/26 run). Don’t make the mistake of
setting your race goal too high above your current fitness level, especially
if your base training (your foundation of regular aerobic exercise) has been
minimal. Also consider how much time you have to train, how training will
affect your family life, career, or both.
Which race should I do? Look for an event that gives you ample time
to get up to speed. For beginners, small, local races in rural areas are best.
also consider the following:
- How many years has the race been around?
- Is it USA Triathlon-sanctioned? (Not absolutely necessary, but
top races usually are.)
- Do friends who have done the event recommend it?
- Is the swim course safe? (Enough lifeguards? Swim buoys visible?)
- Enough aid stations on the run course (and on bike course for Olympic
distance or longer)?
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above.
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What do I want to accomplish? If it’s your first triathlon,
it’s best to set an objective of simply finishing. This approach will
take a lot of pressure off. You have enough to worry about; don’t create
undue tension by demanding that you cross the finish line in a set time.
Why do I want to do this race? Goals are important. But if you
don’t have a clear idea of why you are setting them, you may find your
motivation waning at critical junctures in your training. Document
your true motivation. Don’t just look at the physical and external
reasons. Point your emotional compass inward and analyze your feelings
about this goal.
Set Up Your Training Calendar and Log
Training calendar. This can be a preprinted calendar, poster
board, appointment book or calendar software program that prints out
customized monthly grids. It should have enough room to write your
workouts for each day leading up to your race goal—and it should be
in plain sight. Mark your race goal on your calendar.
Divide your calendar into phases. Training in phases has
long been considered the best way to condition your body to the rigors
of endurance exercise safely and effectively. Each phase has a specific
objective. Here are some basic phases and their approximate duration:
- Initiation (beginners only): Length depends on level of
inexperience. May take three months or more if learning to swim.
- Base: three to six months
- Speed and technique: three weeks to several months
- Race simulation: one to two months
- Tapering: one to four weeks
Training log. Maintaining an accurate log of your daily and
weekly workouts is one of the best ways to keep on track. This
is an opportunity to avoid possible injury and improve performance.
Some suggested variables to track: hours slept, waking pulse
(an increase of more than three or four beats can signal overtraining),
workout distances or time, time of day of workout, intensity,
feelings, injury flags (such as unusual pain), weight, weather,
and notes.
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