Swim. Bike. Run. If the combination of those three words gets you excited, then you need Train to Tri: Your First Triathlon. Written by experts with USA Triathlon (USAT), the largest multisport organization in the world, this book provides proven strategies, secrets, and advice to gear up for your first sprint-distance or standard-distance event.
This is not another one-size-fits-all program. Train to Tri is designed so you can focus on the training you need most. You’ll establish a baseline in each of the three phases: running, cycling, and swimming. You’ll find bronze, silver, or gold levels of training for each phase, which can be combined and customized to your needs, your goals, and your lifestyle.
Train to Tri is more than just training. It’s total preparation. Featuring expert advice on selecting gear, staying motivated, overcoming challenges, preventing burnout, determining nutritional needs, and achieving recovery, it’s a multifaceted plan for multisport success.
If you’re ready to go from athlete to triathlete, let Train to Tri and the experts at USAT lead the way.
Part I: Assessing Your Triathlon Readiness
Chapter 1: Taking the Triathlon Readiness Assessment
Chapter 2: Choosing Your First Race
Chapter 3: Gearing Up
Chapter 4: Your Triathlon Support Group
Part II: Improving Your Triathlon Technique
Chapter 5: Swimming
Chapter 6: Cycling
Chapter 7: Running
Part III: Training
Chapter 8: Strength and Flexibility
Chapter 9: Nutrition and Rest
Chapter 10: Sprint-Distance Triathlon Training Plans
Chapter 11: Standard-Distance Triathlon Training Plans
Part IV: Racing
Chapter 12: Preparing to Race
Chapter 13: Your Race-Day Experience
Chapter 14: Assessing Your Performance
USA Triathlon (USAT) is the national governing body of triathlons and other multisport disciplines in the United States. The organization is the sanctioning authority for more than 4,300 diverse events ranging from grassroots to national championship races across the country. The organization works to create interest and participation through a variety of programs, including camps, clinics, races, and educational opportunities. USA Triathlon’s nearly 500,000 members are coaches, race directors, officials, athletes of all ages, parents, and multisport enthusiasts, all of whom contribute to the success of the sport in the United States.
USA Triathlon is responsible for the identification, selection, and training of elite triathletes who represent the United States in international competitions, including International Triathlon Union (ITU) World Championships, Pan American Games, and the Olympic and Paralympic Games.
USA Triathlon also fosters grassroots expansion of the sport, which is facilitated by the sanctioning of age-group events and triathlon clubs around the country. In addition to local races in all 50 states, USA Triathlon hosts national and regional championships for triathletes ages 7 to 80 and older.
USA Triathlon strives to expand and inspire the triathlon community while providing the resources required for all involved to reach their potential.
Linda Cleveland, MS, CSCS, is a USA Triathlon Level II certified coach and the coach development senior manager at USA Triathlon. She is the editor and lead contributing author of the bestselling Complete Triathlon Guide (Human Kinetics, 2012). She has a bachelor’s degree in exercise fitness management with a minor in health promotion from the University of Wisconsin–Oshkosh, along with a master’s degree in exercise and wellness from Arizona State University. She has been an adjunct faculty member at Arizona State University, worked in corporate wellness at Motorola in Phoenix, and coached triathletes, cyclists, and runners since 2004.
Cleveland has been with USA Triathlon (USAT) since 2005. As the coach development senior manager, she is responsible for overseeing a variety of programs in the education department, including coaching certification clinics and curriculum, mentorship opportunities in elite coaching, performance coaching newsletters, USAT University, webinars, youth clinics, and the SafeSport program. Since joining USAT, she has made the coaching education program one of the most highly regarded in any national governing body. Cleveland offers high-performance coaches the opportunity to learn what it takes to work with world-class athletes, and she teaches new coaches how to work with beginner athletes. She has served as a head coach at several International Triathlon Union (ITU) races, including continental cups, world cups, and world championship series races.
Cleveland keeps active by training and by chasing her young son and daughter around the mountains of Colorado. She enjoys hiking, skiing, mountain biking, fishing, and enjoying time in the great outdoors.
Kris Swarthout has been a competitive presence in triathlons since 2001, first as an athlete and now as a coach. He is currently the Midwest regional chairperson for USA Triathlon, the owner of Final K Sporting Services, and the head coach of the Minnesota chapter of the Z3 Junior/Youth High Performance Team. He has been selected as age-group coach for Team USA by USA Triathlon four times and accompanied Team USA to the ITU world championships around the globe.
Swarthout has coached athletes ranging from professional to first-time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. He coauthored the current USA Triathlon Level 1 coaches’ training manual and has been published and quoted in some of the world’s biggest newspapers and other media, including the New York Times, Boston Globe, Minneapolis Star Tribune, BBC, Runner’s World, and Triathlete.
Making his home in Minneapolis, Minnesota, Swarthout is a USAT Level II coach, a USAT youth and junior coach, a USAT Level 1 race director, and a USA Track and Field Level 1 coach.
“Your first triathlon can be intimidating and overwhelming. With Train to Tri: Your First Triathlon, it doesn't have to be. From gear to workouts, this book will provide you with the tools you need to succeed in your event.”
Leanda Cave
Four-Time Triathlon World Champion
"Like any remodeling project, results require know-how and support. For new triathletes, that's what Train to Tri provides. This book is what you need to cross the finish line a winner."
Nicole Curtis
Real Estate, Restoration, and Design Professional
Star of Rehab Addict on HGTV-DIY Network
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
Cycling safety as part of your triathlon experience
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports.
Cycling is traditionally the second portion of a race. It is the longest distance of the race, and it requires the most equipment of all the sports. We have already discussed most of the cycling gear you need in chapter 3, so the focus of this chapter is on cycling safety, skills, etiquette, and training. So grab your bike, helmet, and cycling shoes, and let's get riding!
Cycling Safety Awareness
Before you head out on the road to ride your bike, let's make sure you have everything you need to do so safely. Before every ride you should conduct a simple list of safety checks to ensure a safe, productive training ride. Your bike safety checklist should include the following items.
Bike
Before you ride, start by looking at the bike as a whole, giving it a visual once over before you focus specifically on designated areas. You may want to clean any dirty parts at this time. A simple glass cleaner can be used safely on most surfaces to remove dirt and bugs. We will talk about the greasy parts in just a bit.
Brakes
If we had to choose the most important working part of your bike, it would be the brakes. If your brakes don't work properly, your day is going to go sideways quickly. The best way to approach them is taking it step-by-step, as follows:
- Squeeze the brake levers (see figure 6.1a) to ensure that the cables are in good, working order. The brake handles should travel or squeeze the same distance in each hand. The cables should squeeze and release with ease and should not bind at any point.
- Look to see whether the brake calipers near the tires (see figure 6.1b) have functional movement, meaning that they open and close smoothly as you squeeze the brake levers.
- Give the wheels a spin to ensure that the brakes are not rubbing on the braking surfaces of the wheel rim. If rubbing occurs because your wheel rim is wobbly or out of true, we suggest you take your bike into your local bike shop for a tune-up. If only one pad is rubbing, you can usually move the brake caliper around so that is centered on the rim and not rubbing. If you can't keep the brake from rubbing, have your local bike shop fix this issue.
- Squeeze the brakes and push the bike forward to ensure that the brakes have the power to slow and stop you when required.
Brake components: (a) levers and (b) calipers.
Save
Save
Learn more about Train to Tri.
Explore sample sprint-distance triathlon plans
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days.
We offer sample 8-week sprint-distance triathlon plans for bronze-level, silver-level, and gold-level athletes. The training plans include the swim, bike, run, and strength-training workouts as well as any rest or recovery days. We work with a 7-day week cycle and place the workouts within those weeks on the ideal day for you to complete them. For example, we space out the run workouts on alternating days so that you aren't running 3 days in a row. We realize, however, that you may need to rearrange these workouts to meet your scheduling needs. We have put in a few optional strength-training workouts for you to use if you have extra time or happen to find yourself at home unable to get in a swim, bike, or run workout. That way, you can always do functional strength training to get in a workout on that day.
Note that the following workouts are written using a type of shorthand. The more you swim, the more accustomed you will become to interpreting it. For example, 3 x 100 FR @ 2:40 is read "3 by 100 free on the 2:40." This means that you do three repetitions of 100 yards (m) in which each 100-yard swim, along with a small bit of rest, should occur within 2 minutes and 40 seconds. Should you not be able to swim the 100 yards and have at least 10 seconds of rest inside the 2:40, feel free to stretch out these times a bit further. Each interval is designed to have a bit of rest. Also, when the table reads "3 times" that means to repeat what is below it that number of times. A key of the shorthand can be found on the part III opener. There are three drills that appear in these tables that are not described in the chapters of this book. The descriptions for those drills are below.
1Catch-up drill: This drill focuses on timing. As one hand enters the water and extends forward, it remains in this position until the opposite hand enters and touches the original hand. At that moment the original hand begins a catch, pull, recovery and entry then touching the opposite hand signaling its turn to catch, pull, exit, recovery and enter again. Using a swim aid such as a kick board can help with the hand switching. The kick board will remain in front of you while you essentially pass it back and forth between lead hands. The use of fins or a pull buoy during this drill can help with extra buoyancy.
2Single-arm drill: This drill allows you to focus on one side of the body at a time. Begin with extending your nonbreathing-side hand straight forward, then execute a normal swim stroke and breathing pattern with the single arm. For example if you are breathing on your right side, your left hand is stretched out and does not move as your right hand executes a normal swim stroke cycle. Switch hands and breathing sides every length. The use of fins or a pull buoy during this drill can help with extra buoyancy.
3Triple switch drill: This drill is similar to the single-arm drill, where you will make three swim stroke cycles with your right hand, take three normal two-handed swim stroke cycles, then three swim stroke cycles with only your left hand while your right hand is stretched out forward, back to three, two-handed normal swim stroke cycles, then three single-arm stroke cycles with your right hand only. Repeat this pattern for the entire swim length.
Learn more about Train to Tri.
Support groups can be the key to triathlon success
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way.
One of the keys to your success in training for and completing your first triathlon, besides putting in all the training time, is your support group. Your journey will be much easier if you find people who want to help you complete your first triathlon by offering moral support, providing childcare support, motivating you, being a workout buddy, or just cheering you along the way. These people can include your significant other, friends, family, kids, babysitters, coach, training groups, triathlon clubs, coworkers, online bloggers, and anyone else you enlist to help you successfully complete this journey.
Training Groups
Groups can be beneficial for the newer athlete. They can offer motivation, knowledge, and a fun sense of community. Many types of group training opportunities are available in the sport of triathlon, a direct benefit of being made up of three sports. We will touch on the major types of group training and address what you should look for when scoping them out.
Swimming Groups
Depending on where you live and pool availability, you may have several options to join a swimming group in your area.
Where to Look
Regardless of your swimming ability, you should consider joining a swimming group. If you belong to the YMCA or another health club that has a lap pool, then that resource is valuable for you because the club may offer coached group swims either in the morning, at lunch, or in the evening. Some colleges and universities offer swimming programs that the public can pay to join. Depending on your location, you may have the option of joining U.S. Masters Swimming, which provides coached swim workouts (for a membership fee) for its members several days per week. Don't let the name fool you; masters refers to age, not ability. The workouts usually have a theme for each day; one day may focus on skills, another day on speed, and another day on endurance. The lanes are usually set up so that swimmers of similar skill swim together. Beginners normally swim in the first few lanes, and the more advanced swimmers work in other lanes. The workouts are a good way for new swimmers to learn how to circle swim and begin to understand the etiquette of swimming in a lane. Many masters swim groups offer introductory swim instruction for beginner swimmers. You can check out the offerings available in your area by visiting the USMS website at www.usms.org.
If you are a younger athlete looking for a pool that has a swimming club, team, or group to swim with, the YMCA, community pool, or local colleges may offer swimming programs that you can join.
Or, if you are lucky enough to live near clean, open water, groups likely meet to do open-water swims. These groups are a bit different from masters groups. You will likely not have a structured workout, but a coach or leader may give some instruction in the beginning. Open-water swims with groups are beneficial because they allow you to acclimate to the challenges of nonpool swimming within the safety of a group. Look for local triathlons to organize these groups or single swimming events. You can also search your local parks and recreation websites to see whether any local governmental units are hosting events at beaches in your area. These training groups give you excellent opportunities to find new triathlon training friends and support as you move forward.
Joining a masters swim group can help you meet new training and racing partners.
Learn more about Train to Tri.
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