triathalon beginner advice

slowrun

hi i'd like to do a triathalon this year. I've got a basic level of fitness. I used to swim a lot a few years ago but haven't done so much recently. I can still get into a pool + swim 64lengths in about 40-50 mins depending on the day. However i havent done much outdoor swimmimg in a while. I was never really into running - unless as part of sports/football etc.- so last year I trained for + completed my first half marathon. Was pretty slow at 2 hrs 37 mins but was glad to complete it. Running training kind of fell off after that+havent really been doing anymore than 15-20min jogs since. But I Feel that now i know i can actually run that i should do a triathalon! When in gym i prob cycle about 10km in 24mins incl. 5min warm up. I know it'll be different outdoors though. So my question is can anyone suggest somewhere i can download a training programme which i can follow to gradually bring me up to being able to complete a tri? Any ones i've seen so far seem to be for if ur really bad at one discipline or else more advanced than i am! Also i'm not looking to win d thing or anything- just want to complete it! Also, how much value do u put on gym work as opposed to getting outside? Should i be trying to do weights work etc to strengthen up? My other problem is that i'm quite top heavy :-o I was reading online about the gear needed + it mentionned that some people wear sports bra under wetsuit to save changing time! Do people really do this? With the industrial strength over shoulder boulder holder I need for running i'm not sure how comfy it would be for swimming in under wetsuit! And how long realistically do u think it will take to get up to d fitness required to do a sprint tri? - considering i can probably exercise 4times per week - one of these days i play indoor soccer for 1hour! Any advice, hints or tips wud be greatly appreciated!

Macanri

I can't answer all your questions but there was a similar thread a while back. Check out this site: http://www.beginnertriathlete.com/ There's plenty of reading there.

Redjeep!

As nobody else has replied yet (and always willing to help any lady who describes herself as top heavy).

You could probably do a Sprint now and not be the worst by any means. I started Tri's last year for the first time, probably coming from a lower fitness level than you and did reasonably well. I started with a "Try A Tri" which is a bit shorter than a Sprint and finished the season with an Olympic distance coming in well under 3hrs which I was happy enough with.

I don't follow any form of training plan, but do train pretty much 6 or 7 nights a week, usually for one hour. I just never really decide until teh last minute what I'm going to do as I'd hate to get into the 'It's Tuesday therefore I've got to do a 1 hrs swim with these reps'.

However, what I would do in a normal week would be 2-3 nights running, either 10km as fast as possible, or 5 km split into intervals, 2-3 nights swimming including one club training night and the rest of the nights on a bike, either outside or on a turbotrainer (search for it on the cycling forum if you don't know what they are).

I'd suggest that you join a local club and you'll find most of them will give you good support. There's a list on the Tri Ireland webpage.

http://www.triathlonireland.com/

You'll also see other people training plans in the forum above.

The best advice I'd give (after joining the club) is to look into registering for a Try a Tri and just go and do it. I've found that most events (at this level) are very supportive and people will be willing to help you. Some of the earlier events (i.e Joey Hannan & Fingal) have pool swims rather than lake swims, so you can use this to build your confidence.

There is no stigma involved in not winning the race and you'll get great experience.

Regarding the clothing, afraid I can't give any advice regarding the bra, but most people will wear a one or two piece tri suit which they swim in (under a wetsuit), rip of the wetsuit at the first transition, cycle and then run in the Tri suit.

Andrewf20

I reckon you'd be fine in a sprint tri. Even if you finish last, its no big deal. I had to swallow some pride by finishing almost last in my 1st tri but at the end of the day who cares. Just pace yourself and enjoy it which you should do immensely. Im now addicted!

For me when I began triathlons, the biggest challenges were:

- running after the cycle (very tiring, so do a bit of that in training or sign up for a few duathlons to get used to this. More here: http://www.active.com/triathlon/Articles/Learn-to-Master-the-Bike-to-Run-Transition.htm

- Feeling panicky in open water (very different to a swimming pool, make sure you do a session in the river or lake before hand if you have never done it before. Dont go alone in case you get into difficulty if possible.

- Pacing the swim. (No walls to take a micro break like when in the pool. Make sure to start at a very easy pace, even if it means feeling left behind. For my 1st tri, i did this but I settled into a good pace and I started overtaking people. I reckon some folks when too hard too early.)

toomuchdetail

Only new to Tri's last year and from exp I would think that you should try and go for your first Tri in a pool to help build confidence but I dont think the swim will be an issue , the only 2 early tris I am aware of with pool swims are Nenagh in April and the Joey Hannon in Limerick a few weeks later .I have done Nenagh last year as my first and loved it , the Joey Hannon has a great Reputation .These sell out very fast indeed so check online to get the dates they open , This is on the triathlonireland site.
You can't beat the outdoors for training especially to get use to the bike handling and one of the key elements to finish the tri is to get use to the "brick" the feeling of the legs after you start running from the bike .
Would not get too hung up and been to technichal on the training, try to hit everything with the training and if you get into it in a big way then get a bit more technihcal.

Not sure where you are but there are some great clubs out there that fortunately for me anyway dont do a BMI test or question ability to allow you to join. These are great for motivation . Also get onto one of the threads here that tracks training .. good to keep you on your toes !!

This link has a decent 12 week program and can be done in 4/5 hours per week .
http://www.220triathlon.com/training/beginners

This site is just a good site for info.

http://www.tri247.com/go/beginners.html

toomuchdetail

Should have added I didnt follow a plan last year but based on the advise I see here I may develop a "loose" plan .

slowrun

Thanks for the replies!
Yeah I think I'll definately sign up to try a tri!
Sounds like a good idea to get myself motivated!
I think I might also use the advice in d suggested websites to do up a programme for myself-I find I'm more likely to stick to training if I have a set out routine, even if I end up juggling it round a bit (well that's what worked for me in training for the half marathon!).
Will try doing some cycles followed by a run to get used to it. That's a good idea! I'll be using a hybrid bike coz that's what I have&not buying a new one until I see if I like the sport!!!
Grew up swimming in the Lough Ree so I'm comfy enough in open water-just probably need to do some sessions in the sea&work up my distance outdoors again. Need to get my hands on a lighter wetsuit first though (I don't think my winter surfing one will quite do!!!)
Looking forward to getting started on the training now. Thanks again for the advice & encouragement - feel like I can do it now!!!(now just have to get off my ass & do it :-o )

Redjeep!

Sounds good.

I'd repeat what I said about finding a good local club as they will be able to help with training and setting goals and schedules and providing support.

You will need a specialist Tri wetsuit, they're much lighter than surfing wetsuits and the surface is much slipper (for want of a better word). They start around €150, but you can rent them (places like Tri UK).

Many people (not that I have vast experience) find the transitions very difficult at the start, but just think through what you're going to have to do and practice.

There's a lot of good advice on Tri Talk (not sure I'm meant to promote another forum).

Andrewf20

Yep a hybrid bike will be fine. I did my 1st tri on a mountain bike with skinny tyres and it was olympic distance.

I reckon your swim is probably already good to go. Around the time I did my 1st tri (tri athy 2008) I could do the 60 lengths in about 37 minutes in the pool, which is similar to yourself. The 1500m swim in the triathlon was fine for me. Think I did it in about 31mins in the race. This is often the case - that the swim in the race is faster due to water currents. If you do a sprint you only have 750m to do (30 lengths of a 25m pool). All I have is a 3 seasons 5:3 surf wetsuit (Oneill epic), but it does the job for me.

akosimachineman

you can try a hybrid mountain bike.
also try to improve your stamina for
longer survival is the key to win on a triathlon match.

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