A triathlon tests your endurance in three sports, but not all triathlons are created equally. The first step to success is choosing the race that fits you. Training for one of these events is rewarding, but it is not a decision that should be taken lightly. It can be costly and time-consuming, and there is the potential for injury.
Finding the Right Race for You
The most popular triathlons are the Sprint, Olympic, Half Ironman and Full Ironman. Sprints vary but generally consist of a half-mile swim, a 13 mile bike ride and 3.1 mile run. Olympic triathlons are usually a 0.93 mile swim, 24.8 mile bike ride and 6.2 mile run. The Full Ironman is a 2.4 mile swim, after which you get on a bike and ride for 112 miles and then run a full 26.2 mile marathon. A Half Ironman is exactly half of those distances.
Your first triathlon should be a Sprint, especially if you do not have a solid base in running, biking or swimming. If you have a strong base in at least one of the three sports and can easily complete the first weeks training, you may be able to start at the Olympic level but is more advisable to maintain your base and build up the two sports.
Other Considerations
Your options for a race are also limited by the hours and days a week that you can dedicate to training. You will need to train four to six days a week for Sprint and Olympic triathlons and five to seven days a week for the Half and Full Ironman triathlons. The Sprint will require two to seven hours a week. The Olympic will require three to 12 hours per week. The Half Ironman will require five to 14 hours per week and the Full Ironman will take eight to 18 hours a week. The training period itself can range from three to seven months.
Cost might also be a consideration. While the lower level races might average around $70, according Pete Williams on RunnersWeb.com, entry fees for Ironman triathlons average at $475. Equipment will also vary. For a Sprint you can get away with a good pair of running shoes and a bike. If you plan to go for the Ironman you might want biking shoes that cost around $100 and a triathlon bike which tend to cost $3,000 to $5,000. You may also have to consider the cost of a gym membership for pool access in the winter.
Training Schedules
There are several ways to develop a triathlon training schedule but one of the best places to start is online. A website like Tri-Newbies Online offers free detailed training schedules, available at the first link under Resources. Other sites offer training programs to its paying members. BeginnerTriathlete.com charges $25 to $80 for six months, with the most expensive membership including one-on-one coaching. You could also hire a personal trainer to develop a plan and work with you while you train. According the National Board of Fitness Educators President Dr. Sal Arria, personal trainers average between $60 and $70 per session.
Preventing Injuries
Always consult a doctor before beginning triathlon training. According to BeginnerTriathlete.com, this is especially true if you are injured or have a history of injuries or a history of being overweight. If you are 20 pounds or more overweight you might have to start out with strength training and only biking or swimming because the impact caused by running will be too great for your unconditioned knees and could cause injuries.
Stick to your training schedule. There will come a time while in training when you start to feel really good so you think, why not try going as long and hard as you can? Resist this urge; training programs are designed to slowly increase your endurance and strength as well as give you the proper recovery time your body needs in order to prevent injury.
Rate of Advancement
Once you have built up your endurance at the Sprint level and maintained it for at least four to six months then it is safe to begin training for the Olympic level. The same is true for advancing from the Olympic to the Half Ironman and from the Half Ironman to the Full Ironman.
Tags: Full Ironman, Half Ironman, hours week, bike ride, days week, will require