The first triathlon took place back in 1974 in San Diego, and since then, these competitions have become popular events with more than two million people participating. If you want to get started and participate in your first triathlon, it is important to come up with a training plan. This will help you get in shape and stay healthy while you train. The sprint distance is 16 miles, which is a great starting point. At this level, the swimming portion is around 0.5 miles, the biking is 12.4 miles, and the running is 3.1 miles. Continue reading to learn how to prepare.
When to Start Training
You should plan to train for a minimum of 12 weeks before your triathlon. If you are already physically fit and active, you can build strength for around eight weeks, and then continue training for the last four. If you are just getting started with fitness, you may want to consider taking 16 weeks to prepare. No matter what shape you are in, a well-designed training plan will get you ready.
Start by Setting a Schedule for Swimming, Biking, and Running
Each week, you should do at least two training sessions in each of these activities. In addition, schedule at least one training session where you do two of the activities back-to-back. This is called a brick session. You can choose whether you do biking and running, swimming and biking, or another combination. You also will need to schedule one or two open water training sessions each week if your triathlon takes place in an open body of water.
Each week, you should build your distance in each activity, but do not increase by more than 10%. Your goal is to be able to do 10% more than what is required in the events by the triathlon. Make sure that you keep track of your progress so that you can adjust your training schedule as needed.
Include Resistance Training and Rest
Each week, you should include resistance training after your endurance work. Do exercises to strengthen your quads, glutes, and hamstrings, and work on your core. Make sure that you take one to two days off each week for muscle recovery. Use those days to become familiar with the course so that you know what to expect.