Triathlon: a guide for beginners

[justinperry]

Triathlon: a guide for beginners
By Sam Murphy
Published: March 5 2010 22:45 | Last updated: March 5 2010 22:45
The triathlon is fast becoming the marathon of the new decade – the physical challenge that everyone wants to tick off their “to do” list. It’s not surprising: triathlons are fun and varied, with three distinct opportunities to shine.

Distances range from supersprint (400m swim, 10km cycle, 2.5km run) to ironman (3.8km swim, 180km cycle, 42km run) but perhaps the best distance to start with is the euphemistically named “sprint”. This entails a 750m open-water swim (or 400m pool swim), a 20km bike ride and a 5km run – enough to represent a genuine test of strength without appearing intimidating or unachievable. So how do you get yourself race fit?

Stamina is the fitness attribute you need in spades. You’ll be on the move for well over an hour (1 hour 30 minutes is a respectable finish time) so you need the capacity to resist fatigue. You also need muscular endurance and a modicum of technical know-how in each of the three disciplines. How to divide up your training time depends on you – let your strengths and weaknesses be your guide.

Sporting prowess isn’t the only factor that will determine how quickly you reach the finish line. Triathlons have the added challenge of the “transition” phases, during which the clock keeps ticking. The faster you can get out of the water and on to your bike (T1) and off the bike and into your running shoes (T2) the better.

Swim
The distance for a sprint triathlon in open water is the equivalent of 30 lengths of a standard 25m pool. It sounds easy enough, but the challenge comes from being in murky or choppy water, surrounded by other swimmers. Ideally, you should practise swimming in open water to get a feel for this. Swim continuously, progressing to the race distance and then exceeding it to build confidence.

It is wise to use your swimming time to practise two key skills – drafting and sighting. Drafting involves swimming close to the feet of another swimmer, so that you are carried within their slipstream – this can save as much as 18 seconds over 750m. Sighting simply means looking where you’re going – which can be difficult in a churning lake. Pick a landmark, and then look up every few strokes to check you are heading the right way. Try not to lift your head too high when you sight, or your legs will drop in the water and cause drag.

The ideal stroke for a triathlon is front crawl as it draws mainly on upper-body strength, saving your leg muscles for the next two disciplines. That said, many beginners get through their first few triathlons using breaststroke. Whichever stroke you choose, practise swimming in your wetsuit.

T1 to bike
Getting your wetsuit off quickly saves time in transition. Practise taking it off while on the move, so that by the time you reach your bike on race day, it’s pulled down to your hips. Then you just need to get it off your bottom half.

The bike leg is the longest part of the race, so it makes sense to work on your bike fitness and skills in training. Focus on easy-paced rides with a weekly longer session, building up to exceed the distance you’ll ride on race day. Many triathletes favour higher cadence (or pedal speed) in races – believing that it causes less muscle fatigue than pushing a big gear. Everybody’s ideal cadence is different, so see what feels right for you.

Some hill climbs, interspersed with easy riding, will help you build power in the saddle. If you’re planning to borrow rather than buy a bike, substitute this with spin classes at the gym. (Bear in mind, though, that this will not hone your cycling skills or traffic awareness, so it may be wise to opt for a “closed road” event.) You can combine bike and treadmill training in the gym into a “brick session”, in which you alternate between two different disciplines. Seven to eight minutes on the bike followed by seven to eight minutes on the treadmill two to four times will help you practise the transition from bike to run.

T2 to run
With accumulated fatigue to contend with and “jelly legs” from the bike, the home run is often the hardest part of a triathlon. Stamina is key. If you’re new to running, stick with easy-paced runs to begin with, don’t run on consecutive days and where possible, opt for softer surfaces such as grass and trail. Gradually increase your distance each week, aiming to build one of your sessions up to 40-60 minutes, with two or three shorter runs on other days. If you already run, devote at least one of your workouts to faster-paced training, such as intervals or threshold running – for example, four to six 1km runs at a comfortably hard pace. And during your brick sessions, think about picking your feet up quickly and taking a shorter stride when you embark on the run element – this will help you ease into it after your efforts on the bike.

Sam Murphy is author of ‘Triathlon: Start to Finish’ (Kyle Cathie)

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Kitbag

Goggles
Well-fitting goggles should hold fast to your eye sockets for a couple of seconds without the use of the head strap. Goggles and hybrid masks with a wider visual range are useful in open water, and tinted lenses help reduce glare. Speedo Rift TriPower, £21, http://www.speedo.co.uk. Budget option: Aquasphere Kaiman, £13.99, http://www.aquasphereswim.co.uk

Wetsuit
Fit is everything in a wetsuit, so try before you buy. Flexibility around the shoulders is particularly important to avoid restricting your stroke. Greater buoyancy usually means less flexibility, so strike a balance. Sailfish G-Range, £499, http://www.sailfish.com. Budget option: BlueSeventy Sprint, £105, http://www.blueseventy.com

Tri suit
A one- or two-piece quick-drying tri suit with light crotch padding is the ideal thing to wear beneath your wetsuit. You can jump straight on to the bike without wasting time changing. Speedo LZR Racer Tri Pro, £130, http://www.speedo.co.uk. Budget option: 2XU Endurance Tri Suit, £89, http://www.2xu.com

Bike
A lightweight road bike is the best option for a newbie – you can always add clip-on tri bars later. Even a mountain bike will do for your debut race.Focus Cayo (full carbon frame and forks), £1,200, http://www.wiggle.co.uk. Budget option: Specialized Allez Sport, £599, http://www.specialized.com

Helmet
Fastened helmets are compulsory at triathlons: no helmet, no race. Look for a good fit and air vents to keep your head cool. Catlike Whisper Plus, £134.99, http://www.wiggle.co.uk. Budget option: Bell Lumen, £53.99, http://www.bellbikehelmets.com

Running shoes
Any pair of running shoes will do – make them tri-friendly by using elastic laces (widely available, about £5) to save time in transition. Newton Distancia performance racing shoe, £120, http://www.newtonrunning.co.uk. Budget option: Noosa Tri 5, £90, http://www.asics.co.uk

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The details

Beginner-friendly Sprint distance races: Blenheim Triathlon, June 5-6, http://www.theblenheimtriathlon.com; The Shock Absorber Women-only Triathlon July 3, http://www.humanrace.co.uk (with a 400m open-water swim and a “challenge distance” halfway between sprint and Olympic race length); London Triathlon, August 7, http://www.thelondontriathlon.co.uk (with beginner-focused training days on April 11-12 in London – see website for more details)

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