Are you looking to add some variety and fun to your cardiovascular exercise routine?
Triathlon training is an excellent way to spice up your fitness program, get in great shape and have fun while doing it. Getting started may seem intimidating, but with a little guidance and structure, the road to completing your first triathlon can be quite simple and rewarding.
First, choose a race that is at least two or three months away. Beginners should start with a “sprint distance” triathlon, meaning the distances of each discipline are shorter compared with standard “international distance” triathlons. A typical sprint distance triathlon involves approximately 800 yards of swimming, 10 to 15 miles of biking, and 3 to 5 miles of running. Race schedules for Colorado can be found at www.coloradotriathlete.com.
Second, find a friend to take on the challenge with you. Having a training partner can help you adhere to your program on days when it is difficult to get motivated.
Third, structure a training plan for yourself. Get a calendar and work backward from the day of your race. Starting about 16 weeks before your race, train each discipline two times each week. This means you will have six training days each week with one day off. Choose a day off that works best for you.
Workouts should be structured in two types: long slow distance (LSD) and tempo. The LSD workout should be just as long (or slightly longer) than the distance for which you are training. For example, if the run leg of your race is 3 miles, run 3 1/2 to 4 miles at a slow, comfortable pace at which you are able to hold a conversation. Doing this type of workout will build your aerobic base and train your cardiovascular system to tolerate faster paces with less perceived effort.
The tempo workout should be performed at a pace faster than your projected race pace. Tempo workouts should be two-thirds of the race distance, but will be more challenging on your aerobic system and will help build speed.
At eight weeks before your race, increase workouts to three times per week for each discipline. Your third workout of the week can be short and easy. You will need to train in two disciplines three days per week in order to maintain one day of rest each week.
For example, bike for 10 miles at tempo pace, then immediately transition into a 3-mile easy run. These “brick” workouts will prepare your body for the transition from one sport to the next so that you do not shock your body during the race.
Two weeks before the race, taper to two times per week for each discipline. Reduce to four or five workouts total for the last week. This “tapering” period will allow your body to rest and be fresh for the big day.
Walker and Ferrick are physical therapists with the Steadman Hawkins Clinic, headquartered in Vail. For more information, go to www.steadman-hawkins.com.
