Is seven months adequate time to prepare for a triathlon? Being a beginner what should my training schedule look like over the next 7 months? My goal is simply to finish. Thanks for your time and advice.
Dean Rodil
Tampa, Fl
Hello Coach Watson;
I am an accomplished one-time marathon runner looking into doing my first triathlon. I have little to no experience or skill in swimming. I am considering either training with my local TNT leukemia group for the Chattanooga Tri in June or hiring a personal coach and choosing a local event.
I have several questions:
1. What are some of the BEST options for events for a first timer?
2. Being highly motivated with finishing my first tri and then having vision for competing in triathlons and given that my budget right now is tight, should I consider a personal coach?
Need some guidance as to where to begin here! Thank you in advance for any direction and resources that you think would be helpful!
Gratefully,
Tanya Fischer
Cincinnati, Ohio
Dear Dean and Tanya;
Both of you have asked about the training you should do in order to complete your first triathlons next summer. Instead of duplicating answers I will address this issue in one response.
The decision to begin training for triathlons is an admirable one in and of itself. As a first time triathlete, I believe that the most important question to consider is whether you are going to train by yourself, with a group, or with a personal coach. My recommendation, budget withstanding, is to hire a personal coach (of course I am admittedly biased here).
Having a knowledgeable guide to assist you in the pursuit of your goals is invaluable. Your coach will be able to provide you with a detailed training schedule, ensuring that you ease into training while helping you avoid the pitfalls that many first time athletes fall into. As well, he/she will be able to help you improve your technique and also answer any questions that you may have regarding nutrition equipment, and racing.
While a personal coach is a great way to train, budget constraints may not allow for the expense. Many people have had fabulous training experiences by joining a group. Whether it is a triathlon group at your local Y, or a "team in training" group, or a group of friends who have trained before, the social atmosphere can be what you are looking for. Many of the questions that you would ask a personal coach can be answered within a group setting, and often there is an experienced coach/leader within the group to provide a general training program. The social and, hopefully, supportive atmosphere of a group is the reason many triathletes stick with this crazy sport.
The last, and least recommended, option is training on your own. For those who are not mechanically inclined, it would be difficult to build, or even fix a car. If it is something that you have never done, it is difficult and frustrating to figure out as you go along, ultimately leading to a cessation of the project. Training is the same way. There is a science and an art to training, and if you do not have previous knowledge of the principles of training, then training can be a frustrating experience, ultimately leading to the premature cessation of training. If this is the choice that you make, then I would strongly suggest doing some good research or joining an online coaching program. You obviously want to make the most of your time training, and knowing how to train properly is of the utmost importance.
To help you get started I will try to give a general description of what you should be doing in the early stages of your training. Generally, the focus of your training should be on your weakness. If you have never swum before, then it is important that you get into a pool and learn to swim before your first triathlon. As well, you should receive some coaching in your weakness. Having a coach will not only allow you to improve faster, but it will also help to minimize injuries resulting from using poor technique. This coach is different from a personal coach in that he/she will be only teaching you how to swim, bike, or run. He/She will not be responsible for giving you a training program, but rather they will be correcting your technique. This cannot be underestimated - especially in the pool!
Your first few months of training should be devoted to increasing your fitness and developing proper technique in the three disciplines. This means that your training should be low intensity and gradually increasing in volume. Frequency is more important that duration at this point. If you are going to swim 4km/week, then it is better to swim 1km four times a week than it is to swim 4km once a week. This repeated stimulation of the neuro-muscular pathways will lead to faster adaptations of the movement patterns that you are practicing - this is why you need to practice proper technique from the beginning of your training. Practice does not make perfect; perfect practice makes perfect!
I am confident that if you begin training regularly now, that in 6 months you will be able to complete your first sprint distance triathlon. Choose a race that you would like to complete and train with that goal in mind. Remember, triathlon is a lifestyle sport, which means that you may be sucked into doing it for quite awhile. With this in mind, be conservative with your first few races; no need to complete Ironman next summer. Enjoy your training. Enjoy your racing. Enjoy yourself!
If you would like to learn more, drop by www.triathlongold.com and check out the message board and article archive! There is a wealth of great information waiting for you!
Now that you have decided how you are going to train, go to it! You will find yourself improving quickly and gaining confidence and energy! Have a blast and good luck! -- Lance Watson
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