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Ah spring, now that you’ve been
running for a while, you’re ready to try something
new. But, why a triathlon? What all does training
for such an event entail? I’m here to give you the
skinny on what you could be getting yourself into. |
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04.15.03 |
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Ready to Tri Something New? Triathlon Training |
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by David Bohn,
Qchicago Fitness Editor |
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For those of you not up on triathlons,
tri- meaning 3, consists of three events; a swim, bike and
run. Triathlons consist of differing sizes, appealing to the
novice all the way up to the professional athlete. The
granddaddy of all triathlons is the Ironman, which consists
of a 2.4 mile swim, 112 mile bike ride and 26.2 miles, or a
marathon, to finish. Such an event generally takes the
better part of the day for the highly trained athlete. On
the other end of the scale is the sprint triathlon which
consists of a .5 mile swim, 15 mile bike ride and a 3.1 mile
run. There is also an Olympic distance and the Half Ironman.
If training for a sprint, 3 – 5 months of solid training are
generally needed, while at least 6 – 8 months are required
for the Half Ironman. |
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If you simply want to get your
feet wet and see what you can do, a sprint triathlon
may be for you. If you already completed a sprint
and are looking for a greater challenge, then the
Olympic or Half Ironman may be more appropriate. |
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Now that you’ve decided to
compete, what is your training regimen?
Chris Neubauer, certified
triathlon coach and competitor, recommends
completing 2 to 3 workouts per week at a minimum,
starting in April. Each workout consists of two
events, a bike/run, run/swim, etc. If you are
competing above the sprint level, the number of
workouts climbs to 5 to 6 starting in May, after you
have established a large aerobic base from longer,
slower bike rides and training runs. In case you
didn’t guess, time management is the key to
triathlon training. |
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If your time is limited, and
who’s isn’t, then concentrate on your weakest link.
That link is frequently the swim, so Chris |
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recommends attending swim technique and
conditioning classes, such as those held at Lakeshore
Athletic Club Illinois Center, or by your local swim group,
such as the Smelts. By working with a technique coach, your
form can be corrected, so that you do not expend as much
energy in water, while reinforcing correct swimming
techniques. |
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As with water training, your bike and
running components should start off emphasizing technique.
On the bike, work on aspects like single-leg cycling drills.
Make sure you practice proper biomechanics while running. |
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As your aerobic base improves, begin your
anaerobic, or without oxygen, training on the bike. You can
train harder on the bike with less risk of injury than if
you ran harder and longer on the run before your body has
acclimated to such rigorous training. |
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Chris also recommends getting, or
borrowing, a wetsuit for a triathlon. Not only does a
wetsuit protect you from the cold open water of a lake or
ocean, but it can actually help keep you buoyant in water,
allowing you to expend less energy on that part of the
triathlon. Also consider using an anti-chafing cream. In
addition to doing what the name implies, if you put it on
before the wetsuit, it makes getting out of the wetsuit that
much easier. |
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Lastly, if you have never trained for an
event such as a triathlon, or if you’re interested in more
than just finishing, consider a training coach or a
reputable training group. It is highly unlikely that you
will ever be able to reach your true athletic potential
without expert instruction. |
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So, are you interested in a new challenge
or something different? Curious to see what you are mentally
and physically capable of completing? Then a triathlon may
be just what you need to kick your exercise program into
high gear. Once you have settled on an event size, put
together a training program or work with a coach. The main
thing is to get out there now, if you have not done so and
start covering some ground (and laps). Good luck, never
train through an injury or pain, and perhaps I’ll see you in
August at the Chicago Triathlon. |
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Chris
Neubauer is a certified triathlon coach and competitor.
He can be contacted at either 773/343-6961 or
M2CoachingCPN@aol.com. |
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David Bohn is an ACSM,
AAAI Certified Personal Fitness Trainer and Fitness Editor
for Qchicago.com |
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