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Hear the word "triathlon" and you might cringe a bit—those people are intense, right?
Hear the word "triathlon" and you might cringe a bit—those people are intense, right? Well, sure...but triathlons come in all shapes and sizes, including "sprints," which consist of a half a kilometer swim, 20km bike ride and 4km run (way less intimidating than a full!).
Training for a "mini" triathlon takes 12 to 13 weeks, so set up a schedule beforehand and be prepared for some intense training. But also get excited about swimming, running and biking benefits, like being trim and toned.
Follow our 2010 Fitness Diarist as she trains for her first triathlon.
So how can you get started? Focus your workout schedule around the triathlon's three components, with weight training in between. Here's how each component breaks down.
SWIM
Muscles worked: All of them—but especially shoulders, abs and leg muscles
Kilojoules burned per hour: 2093 to 2511 depending on weight and speed
What you'll need: goggles, bathing suit, swim cap, wet suit
How to get started: Step one, of course, is to find a pool. Add swimming to your workout schedule twice a week, starting with 20-minute freestyle swims that gradually increase to 25 minutes and then 30 minutes.
BIKE
Muscles worked: Thighs, quads, hamstrings, forearms
Kilojoules burned per hour: 1883 to 2720 depending on weight and speed
What you'll need: A road bike, or a fitness bike with a cross bar and smooth tires. Also, be sure to get clipless or cage pedals so your feet stay in place.
How to get started: Start the second component the same week you start swimming, since it's important to train simultaneously. Biking benefits your leg muscles, which will help with your running and swimming exercises as well—so think if it as cross-training! During the first few weeks, you should add biking 35-45 minutes, twice a week, to your workout schedule. Biking workouts taper off earlier than swimming and running, so by weeks seven and eight, you can reduce the length of your bike rides to 25 to 30 minutes, then increase them again around weeks 10 and 11.
RUN
Muscles worked: Calves, hamstrings, abs (tip: wear light wrist weights to tone arms, too)
Kilojoules burned per hour: 2511 to 3348 depending on weight and speed
What you'll need: Running shoes (head to a running specialty store to be fitted), breathable running clothes made with wicking fabrics (no cotton)
How to get started: Running helps strengthen muscles and build cardio endurance that will help in the other stages of your triathlon workout. Start by running 20-minutes, once a week, for the first week, and then increase your runs to 30-minutes twice a week. Get in at least two longer runs toward weeks 9 and 10, adding 45-minute endurance runs to your program. Taper off by running just 20 to 25 minutes in the week leading up to the race.
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COMMENTS
Abby ~ 2010-01-25 19:59:18
2 years ago for my birthday, my husband took me and our two children to Boracay, an amazing place with nothing but blue skies and beautiful beaches...I should have been over the moon but I couldn't enjoy myself because I couldn't find shorts to fit me, not even my husbands! An overweight couch potato who did no form of sport, just walking around with kids was tiring enough. One night we watched "The Ironman" on TV and we were so moved by what these amazing, seemingly 'normal' people did that we signed up for the Ironman South Africa. We both did it and today - I am an Ironman! A healthy, fit mom of two. If I can do, so can you! P.S. Our oldest son did the IronKidz too, how cool is that!