The steps are simple. You swim. You bike. You run. And when you cross the finish line, you always win.
A triathlon is for anybody seeking an endorphin rush during cardiovascular exercise in three disciplines. Some call it an “outer-body” experience, but it unquestionably involves a whole-body endurance test that, upon finishing, ends with personal satisfaction.
“It’s all about accomplishment, finishing,” said Amy Stahlecker, a Denver resident who is training for the St. Croix Half-Ironman in the U.S. Virgin Islands on May 2. “It feels good to set a goal, finish the goal, and feel good at the end. It’s an esteem builder and good motivation to stay in shape.”
The St. Croix event is much longer than many upcoming summertime races in Colorado and neighboring states. It consists of a 1.24-mile swim, 56-mile bike ride and 13.1-mile run.
The final stage will be the easy part for the 30-year-old Stahlecker, who competed in her first triathlon about two years ago, shortly after giving birth to her only child.
“I started out as a runner, and I love doing full marathons,” she said. “I just wanted more of a challenge, because the running part is easy for me. The swimming is not. It makes me work. The cycling is OK.”
Like most triathletes, Stahlecker trains five to six days per week. On Monday she swam 1 1/2 miles and ran 3 miles. Tuesday she rode her bike for 90 minutes and Wednesday she swam almost two miles.
“Usually I bike-swim or just run,” she said. “As I get closer to my race, I’ll do all three in one day.”
Experts suggest athletes follow two guidelines when training for a triathlon. First, never increase training more than 10 percent from one week to the next. Second, give yourself enough rest to recover.
Also, expect to become addicted to the endorphins.
“My goal is to eventually finish a full Ironman — within the next two years,” Stahlecker said.
Mike Chambers: 303-954-1357 or mchambers@denverpost.com
General triathlon tips:
•Count and record your total minutes and hours, not yards and miles.
•Get videotaped and critiqued by a professional.
•Exercise lightly the day before your race in all three disciplines.
•Stretch every day.
•Eat 60 percent of your daily calories before 1 p.m.
•Spread out you protein intake over three meals.
•Have three meals and two snacks every day.
Source: Fitness Depot
Tri for variety
Some of the more popular triathlon distances:
Super sprint: .25-mile swim, 6.2-mile bike, 1.5-mile run
Sprint: .47-mile swim, 12.4-mile bike, 3.1-mile run
Olympic: .93-mile swim, 24.8-mile bike, 6.2-mile run
Half Ironman: 1.2-mile swim, 56-mile bike, 13.1-mile run
Ironman: 2.4-mile swim, 112-mile bike, 26.2-mile run (marathon)
To find upcoming Colorado triathlons, visit:
