How does one train for a triathlon?

David_Zen <[email hidden]> wrote in :"]news:[email hidden]:

Quoted message said:

Hi, I'm not a triathlon athlete but I think I have potential and there is a triathlon coming up in
September that I want to start training for.

the swimming distance is about 0.5 miles. the biking distance is 20 miles. and I think the running
distance is about 5 miles.

What do you all think would be a good training routine?

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Check out the training routines at trinewbies.comtrinewbies.comOpen ↗

I would read the Triathelete's Training Bible by Friel and Triathlon 101.

Tom

"David_Zen" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Hi, I'm not a triathlon athlete but I think I have potential and there is a triathlon coming up in
September that I want to start training for.

the swimming distance is about 0.5 miles. the biking distance is 20 miles. and I think the running
distance is about 5 miles.

What do you all think would be a good training routine?

--
This forum is a gateway to the rec.sport.triathlon usenet newsgroup. Any

posts you make in this forum will be propogated to usenet.

While the recommended books are great, the goal you have does not require you to go through all the
literature. The only things you need are equipment and confidence to go the distance. Everything
beyond is not necessary to enjoy your first tri.

Equipment:

Swim: Swimming trunks (can be used for the whole event) Goggles (try to buy at a swimming school at
the pool in order to try various models - fit is importent - they must not lead - everything else is
not) Sun cream Fat cream for places you might chalf

Bike: A well serviced bike (for a 20K first tri any bike will do, commuting,
mb ...) A water bottle holder and a water bottle helmet t shirt Running shoes (If you dont have
clipless pedal and cycling shoues) A number belt (or just stick the numbers to the t shirt
and turn the tshirt around in t2) Some band for the chip Some pedal with straps helps but is
not necessary

Run: Shoes T-Shirt Swimsuit or running short

Hope I didnt forget something ...

Training:

Swim:
1. Can you crawl? If not can you breastrole? Make a 1000m timetrial (medium effort not max effort -
your max effort is irrelevant for tri) of both and give us the times.
2. If your crawl time is worse than 25 minutes you should spend all your swimming time doing
technique drills (total immersion books helped me a lot)

Bike:
3. Nothing fancy - Ride an easy 40-60K once a week and the other time do an easy 20-30K with some
increasing race effort time trial (first week: 10K easy 5K race effort 10K easy, second week: 10K
easy 6K race effort, 10K easy ...)
4. Try to spend a lot of time on the bike - commuting is a great thing
- I spend up to 7,5 hours per week commuting with my MB - not the most efficient training but free
hours - I would need the same time with the train

Run:
1. Your endurance is made on the bike
2. You should make 3 runs per week, one easy recovery 30 minutes, one long run (60 minutes - if
thats very easy up to 90 minutes) and one fast one (10 minutes easy 5 minutes race effort, 10
minutes easy, next week 6 minutes race effort ...)

Lactate testing, heartrate zones is not necessary, a doctors clearance to do training is. With no
zones - strictly minimalistic to feel a possible training program would look like:

Mo: Off Tue: Swim - Technique 60 minutes Wed: bike - Intensive (10 minutes easy 10 race effort 10
easy) Thu: run - Long (60-90 minutes - make the time - if you cant run than walk) Fri: Swim -
Technique 45-60 minutes Sa: Run-Brick: Bike 1h easy immidiately followed by your intensive run
(10 minutes easy 5 minutes race effort 10 minutes easy) So: Bike-Brick: Bike 40-60K immidiately
followed by an easy 30min run

A more minimalistic plan just to do the distance would be:

Mp: off Tue: swim 30min Wed: bike 45min (incl. 5 minutes race effort) Thu: Run 60min Fri: Off Sat:
Swim 45min Sun: Bike45+Run45 as a brick

If you can commute with the bike you can do less biking during the week. Reduce the training in race
week (but not too much as a beginner):

Race week:

Mq:Off Tue: Swim Wed: Fast brick 15min bike easy 15min bike race effort 15 min run race effort Thu:
off Fr. Swim 30 min Sat: 30 min bike easy (check bike)