How long does it take to train for a triathlon?

Girlrose

Hey, triathletes! My fitness goal for the year is to complete a triathlon (I'm not concerned about my time). Previously, I have only completed 5K races. Currently, my workouts tend to be 5-lb weights and cardio (running) a few times a week, but I plan on amping that up to include biking and swimming. My legs are fairly strong and biking is a strong point for me, although I do have a mountain bike, so my speed won't be comparable to road bikes.

My biggest concern is that I am not a strong swimmer at all, so I have a lot of training to do on improving my breast stroke.

Is completing a triathlon in August a realistic goal? What recommendations do you have for a triathlon training plan? I currently do not have a gym membership, though I can get one if it's necessary to train.

Edited to add: Because I'm a total beginner, I would be doing what appears to be the shortest: the "super sprint," which is 375m swim, 10K bike, 2.5K run. That is, unless it is realistic to train for the "sprint," which is 750m swim, 22K bike, and 5K run (probably not for this year).

heroeslegend

Hi Girlrose, good choice of sport :-)

To answer the question really depends on the distance you're intending on doing? a 'try a tri' may be as little as 500m swim, 10km bike, 5km run, and with this in mind, I'd say that with any basic level of fitness you could enter and finish without issue.

If you're intending on moving more to a sprint, olympic or iron distance, then you've got some work cut out, and depending on the distance will determine the way you train. For example, training for a sprint will be no good for iron distance.

As a guide, however, olympic distance from total beginner to race, with sustained and determined effort (i.e. exercising every other day with a big run/ride on weekend) will be achievable in around 9 months.

Half iron might be as long as 2-3 years, full iron you're looking 3-5 years.

Happy to provide further input, but really I'll suggest that if you're looking at the longer distance events, you'd be best to get in with a tri specific club. cycling/running clubs simply wont train you correctly for the task ahead.

Girlrose

Thanks so much! I edited my original response, but I was thinking of doing the super sprint or sprint distance, if that's a realistic goal. I feel optimistic about the super sprint by working at my current fitness level. Perhaps I could make a sprint my goal for 2015. :-)

I will look into finding tri training clubs around my city (Chicago). Thanks again!

heroeslegend

Woop woop, sprints for the win! :-)

So the things I'd work on:
1. Know your course. If the swim is in ocean, you need to become comfortable in the sea. Depending on the water temp at that time of year, you may be able to wear a wetsuit (think its below 24 degrees? anything above and no neoprene allowed).

2. Gear your cycling/running to that of the course profile (i.e. x km distance with y m elevation) and train an equivalent course profile.

3. Get used to doing 'bricks'. A brick is a series of training exercises which cover transitions. Get used to jelly legs when hitting the run. Embrace the pain. :-)

4. Get fast. Its a given that if you intend to do the race on your mtb, you wont hit any course records, but that doesnt mean you should come last. The run is often the most overlooked element of the race, yet is the bit which really tests people (they go too hard on the bike).

5. Practice. If you know that August is your A race, then get a bit of practice in with some minor/cheap events prior to, so that you can iron out any dramas (how to spot your bike from the swim when there are a few thousand racked up...for example).

6. If you use a heart rate monitor, expect to spend much of your time in zones 3-4. Thus, train appropriately with HIIT exercises.

Hope this helps!

Girlrose

This was incredibly helpful. Thanks so much for taking the time to give me some excellent pointers!

meritage4

You said you need to improve your breast stroke. While breast stroke is allowed it's a LOT slower than frontcrawl- also called "freestyle". Get a good instructor and learn the crawl and it's faster and more efficient.

rmdaly

If you are planning a triathlon in August, sign up for swim lessons now with a coach and let him/her know that you are training for a triathlon.

If it is open-water swimming for the triathlon, be sure to practice that ahead of time. Open water is a lot different when you don't have the line at the bottom of the pool and you have to swim toward a buoy. Find a "splash and dash" race in the area as a practice where you swim and run. It will get you used to swimming with people right next to you. If you use a wetsuit, that will let you practice.

On race day, make sure you know where your stuff is from each transition entrance. The transition area looks a lot different from the water side than the bike side. Nothing is more frustrating than being unable to find your stuff.

Have fun! Its a great feeling when you have completed a triathlon.

3dogsrunning

Way back when I was fit, I saw an ad for a local triathlon. My sister, a swimmer, and I joked we should do it as a team (didn't know we could at that time). I was a runner and in good shape at the time. That same week my running magazine came with an article with a 12 week program to finish a sprint distance. I decided then that someday I would do one when I was in better shape. It was my goal ever since.
A few years later after an accident, I was an overweight and out of shape. On my quest to get back in shape, I joined a master swim club in January. I also started running (very slowly) again. I did not know how to properly swim and learned through the group. I could only swim the length of the pool at first.
Before I knew it this crazy group (most of whom are also triathletes) convinced me to sign up for a July sprint triathlon. I was an average biker, a slow runner and not a great swimmer and I still finished. I was not training hard either, just swimming, biking and running a couple of times a week. I haven't looked back.
It was so funny to me that I was scared to do it in the best shape of my life but did it when I was pretty much at my worst.
The best part is, every year I get faster.


You go some great advice above. If it's open water - practice open water! Don't cheap out on a wetsuit. I wen with a cheap Canadian Tire suit not meant for swimming and paid dearly. You can get pretty cheap entry model ones online or rent one.

And when you get in the water, remember - just breathe. It's funny how you forget that but I often spent the first meters calming myself down and focusing on my breathing.

You can stop swimming at any time and rest. You can even grab the paddle board if there is a life guard near you, you just can't move forward while holding on.

I say go for it.

Oh and join as master swim group if you can. And check your area for a local tri club. These people changed my life.

ETA - a swim coach is definitely. But a master club can often be a little more affordable.

Your First Triathlon by Joe Friel is also helpful.


2nd add - I debated the super sprint and the advice to me was to do the sprint. I'm glad I did.

I also finished dead last and didn't care. (The race was extremely small, around 100 total for sprint/Olympic distances)

LouSmorals

I think the primary thing for you to focus on is improving your swimming mechanics prior to the race. Swimming is the most technique-intensive of the disciplines and a poor swimming form can not only kill your speed but really tire you out even over a rather modest distance of 300-400 meters. Get in the pool, get a coach and get ready to be addicted.

ka97

You have plenty of time to train for a sprint in August. Check of beginnertriathlete.com. They have free training plans that you can download, and plenty of other helpful info. Also check to see if there are any local tri groups in your area. Sometimes the ymca's will offer some sort of triathlon 101 or training class this time of year.

It would definitely be worthwhile to take a few swim lessons. The swim is the shortest part of the race, but you really want to feel comfortable in the water. It's very common for people to become overwhelmed in the open water, especially with all the other bodies out there.

Include lots of bricks (swim-bike, and especially bike-run) in your training workouts. Running after being on the bike feels very different than just running, so you want to train your legs to get used to that feeling. Even a short 5-10 minute run after your bike training will help.

Practice in the clothing and equipment you plan to wear for the race. You don't want any race day surprises.

Good luck! And enjoy!!!

dbmata

Hey, triathletes! My fitness goal for the year is to complete a triathlon (I'm not concerned about my time). Previously, I have only completed 5K races. Currently, my workouts tend to be 5-lb weights and cardio (running) a few times a week, but I plan on amping that up to include biking and swimming. My legs are fairly strong and biking is a strong point for me, although I do have a mountain bike, so my speed won't be comparable to road bikes.

My biggest concern is that I am not a strong swimmer at all, so I have a lot of training to do on improving my breast stroke.

Is completing a triathlon in August a realistic goal? What recommendations do you have for a triathlon training plan? I currently do not have a gym membership, though I can get one if it's necessary to train.

Edited to add: Because I'm a total beginner, I would be doing what appears to be the shortest: the "super sprint," which is 375m swim, 10K bike, 2.5K run. That is, unless it is realistic to train for the "sprint," which is 750m swim, 22K bike, and 5K run (probably not for this year).

Welcome to pain. (No, seriously look up something called a brick.)

I was in your shoes last may, and I went from super loser fat guy, to slightly less loser, considerably less fat guy that finished an August sprint tri. So your goal is fully attainable, i'd say go for the full sprint though, that's a doubling of the bike and run distances, and the swim distance would probably just add 125m.

For swimming: Get a coach. No, seriously, get a coach. You won't be breaststroking during the race unless it's to sight briefly. You'll be in the front crawl, and there's form you need to work on that a pro can help you build. This is a great time to work on that swimming base.

For lifting, if it's only 5#, it's safe to just abandon that completely. It's not really doing anything for you anyway except taking time. You'll need to prioritize time and be efficient, 5# weights just aren't that.

So some things you'll want to do:
Ride, you need tits. (Time in the saddle.)
Lose as much extra weight as you can, the less you weigh, the less effort it will take to compete as powerfully as possible.
Go to a site like beginnertriathlete.com and look at their tri training plans. You'll want a good beginner one that combines swim, bike, and run.

For me my strongest event was bike, and my bike ride took 15 minutes longer than I anticipated. Nothing like a hard swim, moving to the bike only to find out that you're just hangdog tired already. Something to keep in mind is that there is a time commitment. This isn't like a 10k fun run, where you can train a few runs and be good to go. There will be days where you swim an hour or two in the morning, and then run or bike in the evening. That said, nothing makes you feel more like a badass than when you finish one. Aside from mountaineering, I can't really think of many other sports that rank so high in the physical commitment to badassery quotient.

There's some specialized workouts you'll want to do, like bricks. However, since this is a sprint, you won't really have to worry about nutrition. A bottle or two of electrolyte drink, and a gu or two and you're good to go for the event.

Hiker_Rob

There is plenty of time for you to work on it and it sounds like you are already most of the way there! I am working towards my first sprint tri (5k run, 20k bike and .75k swim) in July, 7 months should be good to work on what I need. I will look over all those other comments of people who have done a tri as well and use what I can to help me.

Good luck to you!

srp2011

Bumping for tips - I'm also training for my first sprint-tri in June or July - I've run a lot of 5Ks to 5M, but very week swimmer - sounds like I should definitely look into a few classes :-)

dbmata

If you have a decent Y near you, it might be a good coaching option. The one I utilized was $16 per half hour session, 1 to 1. They also run the free master's.

The one on one helped a lot, as did a book on total immersion style swimming. Helped cement some concepts about body positioning that helped me a lot. I just wish I got that book before the tri and not after.

DMZ_1

Do you want to just complete a triathlon or do you want an impressive finish when you do it? I think that would affect preparation time.

Hiker_Rob

bump

Girlrose

Thank you so much for all the incredible suggestions! It seems like you all think a sprint is doable for me (as opposed to the easier super sprint) and that I should have swim lessons. I completely agree! You guys are awesome. Believe or not, I joined a beginner triathlon website, asked similar questions, and I received only one response. You all have been very helpful, so I'm thankful. Please add me if you've completed a tri or if you have a similar goal! Support helps. :-)

Girlrose

Do you want to just complete a triathlon or do you want an impressive finish when you do it? I think that would affect preparation time.

I just want to finish. And to hopefully not come in last place.

rduhlir

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=376

BluesGuitar

That is plenty of time for you to compete in a sprint triathlon. One thing that helped me was to join a local triathlon club. They typically have group training sessions with athletes of all levels. The coaches will give you great tips and you will likely meet someone at your same level that you can train with and gauge your progress. Best of luck.

allaboutthecake

bump

medavidcook

bump

heroeslegend

Might find this useful too - http://www.maccax.com/

Tri/Ironman training from Chris 'macca' McCormack.

The podcasts are quite entertaining

Arne_becomesxXx

I don´t know, but I also try to finish my first triathlon this year.

So If you want to add me .... feel free

Hevenerk

I am also planning to do my first tri this year as well, actual three of them.
My A race is going to be the Beach to Battleship 1/2 Ironman in Oct.
I have run several 1/2 marathons in the past and am a strong swimmer and biker so this seems to be the next logical step (or insane time will tell).
I am doing a few warm up races as I train for the A event, a Sprint as well as an Olympic.

I would love some friends to help keep me motivated on this journey as I go, feel free to add me.

DangerJim71

Lots of good advice already. I would just add emphasis to the swim training especially learning freestyle and getting comfortable in open water.

To answer your question about whether it's doable I will ask you a question. Do you want to do it? I went from fat smoker to half Ironman in 15 months so I believe anything can be done.

Girlrose

I definitely want to do it! I just don't have very much money to dedicate to swim lessons, personal trainers, etc. A gym membership will basically blow my budget, so I hope learning freestyle isn't too much of a struggle mostly on my own (with YouTube videos for help).

Springfield1970

Sprint distance! You can do it! Loads of good advice here already.

Two books that got me to the point of attempting to qualify for the British team for my age group (please note the word attempt), within two years of starting training..

Joe Friel the triathletes bible
Swim smooth.. Incredible book and links to videos- I've really improved with it.

Have fun, it's such an adventurous and satisfying sport! Be prepared to get addicted!

3dogsrunning

I definitely want to do it! I just don't have very much money to dedicate to swim lessons, personal trainers, etc. A gym membership will basically blow my budget, so I hope learning freestyle isn't too much of a struggle mostly on my own (with YouTube videos for help).

Definitely check out Master swim groups in your area, that may be more affordable. You don't need personal trainer or gym memberships (unless its your only option for a pool) but it really helps to have someone evaluate your stroke and give pointers. Also check into a triathlon club. You may be lucky enough to find someone willing to mentor you.

dbmata

You'll want swim training. It's not like bike or run, you can't really muddle through it very well.

heroeslegend

For the most basic of swimming advice, I'd suggest this:

- Get on youtube and watch the speedo series of freestyle swimming. Get a training buddy to watch them too.
- Take your buddy to the pool. You go swim. Utter the motto "stretch and pull". Relax. Concentrate on technique you saw in the vids.
- Practice practice practice.

:-)

In two weeks using this method I improved 30% The rest I needed real help with. I'm still struggling with the alternate breathing pattern (i.e. breath every third stroke).