Tips for New Triathletes

• Keep a systematic training plan. This will be easier to stick to and you will be more likely to stick to it!
  
• Slowly increase your level of training. Don't push too hard in the beginning, adding distance slowly and not too rapidly. Don't worry, you'll get there!
  
• Don't spend too much time training in the sport that you have a background in, concentrate on your weaker areas.
  
• Seek help from more experienced triathletes. They've already been through the work and the race and have valuable information for you.

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  Equipment

  Ok, you don't need to go overboard here. We have just listed the basic stuff you'll need to get you on your way!

  swim -swimsuit, goggles, towels, swim cap

  bike-helmet, bike shorts and shoes

  run -running shoes!

  Of course don't forget your water and sports drinks, you'll need that for all three events.

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  Intensity
  Before you start training for a triathalon it is recommended that you build a base. Work up to a good fitness level in all three events, concentrating on endurance.
  The best way to add intensity is to do speedwork. Fartleks, intervals, any kind of speedwork is good. Push your body just beyond where it feels comfortable.

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  The Workout Plan

  This workout plan is modified for a triathalon that includes: a 400-800 yd swim, 10-18 mile bike, and 2-3 mile run. You may have to adapt it a little to fit your race.

  Week	Swim	Bike	Run
  1	400-500 yd	10-12 miles	1.5-2 miles
  2	500-700 yd	12-14 miles	2-2.5 miles
  3	600-800 yd	14-16 miles	2.5-3 miles
  4	400-500 yd	10-12 miles	1.5-2 miles
  5	600-800 yd	14-16 miles	2.5-3 miles
  6	700-900 yd	16-18 miles	3-3.5 miles
  7	800-1000 yd	18-20 miles	3.5-4 miles
  8	600-800 yd	14-16 miles	2.5-3 miles

  Now you are ready for the race! You've started off slowly, got the right equipment, raised your intensity and have completed the workouts, so race on!

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  Mail to: 3049@thinkquest.org
  Copyright Runner's Oasis, 1996.
  Last updated: 8/15/1996