Triathlon
Triathlons have become increasingly popular over the last decade. It is a celebration and competition of 3 sports--swimming, biking and running. Triathlons can be intimidating to the novice. There are four distance levels of triathlon competition: the Sprint, the Olympic, the Half Iron, and the Ironman. Athletes of any age can compete in triathlons, and the events are a great way to stay fit. For those interested in entering the world of triathlons, training and completing a sprint distance is the first step.
Instructions
Pre-race Training
1. Plan your training to start 12 weeks or more before your scheduled event. Ideally, you should already be able to swim, bike and run for 30 minutes at a time prior to event training.
2. Train 4 to 5 days per week. Allow 2 days of complete rest. If you do not include rest in the schedule, you run the chance of injury.
3. Swim laps during each active day of the training program. Freestyle is the most popular stroke because it is considered efficient for speed and distance. You can also compete using breast stroke or side stroke. In the pool, focus on time spent swimming without stopping.
4. Bike on routes that incorporate the types of features on your race route. This will prepare you in advance for the challenges you are likely to face. Training on a stationary bike is also good, but it should be in balance with regular cycling.
5. Create a running schedule to practice both distance and sprint runs. For distance days, run your normal pace for a set distance or time (2 miles or 20 minutes, for example). On sprint days, sprint for a set distance or time (100 yards or 30 seconds). Walk for 5 minutes in intervals. This will help you increase your overall pace.
The Race
6. Prepare a bag the night before the race that includes everything you will need for the triathlon (see "Things You Need" list above).
7. Check in at the race as soon as you get there. Pick up your assigned racing number and spot in the transition zone.
8. Go to the transition zone. This is the area you go through twice during the race. Mark where you are in regards to the swim exit, bike exit and run exit.
9. Strap your timing chip to your ankle using the given band. Go to the body marking area to have your numbers written on your arms, hands and legs.
10. Rack your bike. Hang your helmet off the seat or handle bars. Make sure your water bottles are full. Put one in the water cage on your bike. Put the numbers on your bike and on your running jersey.
11. Spread one towel on the ground. Put your biking and running clothes out. Unlace your shoes. Put them next to the pan filled with water. The pan of water is to rinse your feet after the swim for open water swims.
12. Move to the swim start. Find the group that matches your swim cap color. Swimmers will be grouped in ages or ability levels.
13. Run after finishing the swim to your transition area. Quickly put on your biking clothes, shoes and helmet. Walk or run your bike to the bike start. Mount it only when the officials tell you to do so.
14. Jump off your bike at the end of the bike course. Run back to the transition area to rack your bike. Begin the running part of the competition. Change your shoes if you use bike clips.
15. Drink water at aid stations during the run.
16. Run or walk across the finish line and smile!
Tags: your bike, bike bike, biking running, distance time, sprint distance