Most runners will run until they can't run anymore. Mention cross-training and they scowl. Suggest going for a long afternoon bike ride and they'd rather do the same distance on foot at the crack of dawn. Swimming? Not unless there's a post-race party and some frosty adult beverages involved.
But runners also have an often unspoken curiosity about triathlon, whether they admit it or not. Sure, they'll snark, "That's three sports, not one," or "Why excel at one sport when you can be mediocre at three?" But the day will come—either because of age or injury—that most of us will need to seek out an alternative to the constant stress and pounding of running. Learning how to train for triathlon is not a bad way to stay fit, no matter what your reason. It may even improve your running performance.
"As a lifelong runner, more and more work is required to set smaller and smaller PRs, and eventually I will be 'over the hill' and PRs won't come around ever," says Jason Pedersen, 26, a former NCAA cross country and track runner for Northern Arizona University who is now a professional triathlete training in California. "Taking up swimming and cycling allows you a new path to set PRs, which is really what motivates most of us to train anyway."
The new adventure also requires a new attitude for those who have focused exclusively on running for most of their lives.
&Everything You Need to Do Your First Triathlon triathlon training is that a complete mind-shift has to occur," says Matt Dixon, who coaches professional triathletes such as World Ironman 70.3 champion Chris Lieto through his company, purplepatch. "It's no longer about how fast of a runner you are—it's how fast of a runner are you when you get off the bike."
So, where to start? Just like in running, choosing a race will keep a new triathlete engaged and focused. Starting out with a sprint distance means you can get the hang of balancing the training demands before increasing the hours per week that you swim, bike, run and do all the laundry that is involved. (That's right: Triathletes measure training in hours, not miles. Get used to it—there's no bragging about your "100-mile week" anymore.) While it can be a daunting sport at first—the gear alone is enough to strike fear in the heart of your financial advisor—just like in running, taking it one step (or stroke) at a time makes it more manageable.
"In the beginning, you have to put your training emphasis on the swim and bike," Dixon says. "Your overall training hours will go up, no doubt, but it's also very easy to accumulate all those additional hours without the stress on the body that occurs when you're only running."
We can't answer all your questions here, but we can get you started and we aren't afraid of those topics you're too embarrassed to talk about. (Example: Bike and tri shorts are like swimsuits—no underwear!) Also, we found some experts to chime in who know triathlon way better than we do. After all, we're just running geeks looking to find cross-training inspiration—and maybe a new pastime—like you.
THE WATER'S FINE
Overwhelmingly, new triathletes fear the swim most. It's a justified fear—swimming is more art than traditional sport, meaning for a beginner, working harder doesn't necessarily result in getting better (though it does often result in fatigue and frustration). It takes good technique and grace in the water to be able to gain fitness as a swimmer.
"I see a lot of runners struggle most with the kick because they lack ankle flexibility," says Joanna Zeiger, a former professional triathlete who has competed in six total Olympic trials in the marathon, swimming and triathlon. "They end up pointing their toes to the bottom and the rest of their body goes the same direction."
Before you start a strict ankle flexibility routine, rest assured that nobody ever won or lost a triathlon in the swim. However, runners who have no swimming background are usually awkward and inefficient and need to spend time learning how to be comfortable in the water before they can learn to be competitive.
There are lots of resources to get started. Nearly every YMCA or local swim club offers personal lessons. Zeiger recommends first finding an instructor with a competitive swimming or triathlon background to learn the freestyle correctly. An instructor can teach you proper body position, along with how to breathe, stroke and kick most efficiently. You can also learn key drills that will help you in the process. And after you've gotten the hang of it and can comfortably swim some laps without stopping, you can move on to a masters swim team.
Unlike running, a "masters" swimmer isn't defined by turning 40. Anybody who is 18 or older is eligible to join a masters swim team. According to U.S. Masters Swimming, nearly 20 percent of its membership defines itself as triathlete—the organization's website lists more than 1,000 places to find a team and also provides online workouts written by triathletes for those who prefer to train on their own.
Hit masters practice two times per week and you're good to go.
"Masters is a place where you can not only get input and feedback, but also push yourself harder," Zeiger says.
While most swim training takes place in the pool, most triathlons take place in open water. So, Zeiger says incorporating a few practice swims in open water is always a good idea. A lake is the perfect place to try out a wetsuit and get used to how it feels to swim in one—it can feel restrictive and may change your stroke slightly, too. You will also practice "sighting" in the water—lifting your head up periodically to make sure you're on course. (In a race, the course is usually marked by buoys.) It's also advisable to bring friends who can stage chaos similar to that inherent in the swim start, to reduce panic on race day. For beginners, it's perfectly normal to start at the back of the pack to avoid getting kicked, swum over, punched or otherwise beaten by fellow competitors—all accepted and normal behavior in the sport.
Steve Mackel, president of Tri This Coaching in Pasadena, Calif., also suggests that for first-timers, it's acceptable to pause in the swim, look around, or switch to breaststroke to get your bearings when needed. Don't be embarrassed to flip over on your back for a few strokes to get in some good, deep breaths if you're feeling anxiety. Nobody will make fun of you, we promise.
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Dry land tends to be a more comfortable place for runners than in the water, so the hours (upon hours) you'll be on the bike should be no problem, right? Well, most are more relaxed on the bike, but that doesn't necessarily mean the discipline comes completely naturally to everybody.
The first question is always: Should I buy a new bike? Take note that it might end up being the most expensive thing you own if you get sucked too far down the rabbit hole. If you're not sure if you're in for the long haul of triathlon training, then use what you have, even if it's your mom's pink beach cruiser with a flower basket on the front. (Note: We can't promise that you won't be made fun of on this one.) If you later decide to graduate to a tri-specific bike, we wish you well—there are other more qualified publications (may we recommend our friends at Bicyling?) Swim, bike, then run? Yes. Heres why you should tryor, um, tri.
What all experts absolutely recommend, however, is that whatever bike you train and race on, make sure it's professionally fitted to your body. Go to your local bike shop and ask to have a bike fit. Skip this step and you're setting yourself up for injuries and for a very strong dislike of triathlon training; riding your bike should never feel uncomfortable, and if it does, then the bike needs to be adjusted.
"If you're uncomfortable on your bike, you just won't succeed," says Ryan Linden, a 2:26 marathoner who has recently started focusing on triathlon training. "A bad bike fit impedes the run, too, because you're hurting from the bike."
When you start triathlon training, it's recommended that you ride a lot. All the time. Just log the miles. When you think you should go for a run, go for a ride instead. Unlike swimming, the bike is actually where the race can be won or lost. You spend the most time there and it's pretty crucial to learn how to do it right.
"Find a good, local group ride," Pedersen says. "Most towns have group rides leaving from local bike stores on the weekends. These are great opportunities to make some new friends and learn from the local roadies."
But take note: Drafting is illegal in triathlon, so even if your new roadie friends teach you how to do it, resist the temptation in the race. On the bike, you'll want to learn how to keep a cadence between 75 to 105 revolutions per minute (rpm). Purchasing a basic bike computer or power meter will help you measure this. Also, learn how to spin at a cadence that doesn't leave you completely dead legs for the run.
Just like in running, it's suggested that you log shorter, easier rides during the week and then ride long on the weekends (how long depends on what distance you're training for). You should also try a few short runs right off the long bike ride, to teach your legs how to transition. These are often called "BRick" workouts—BR for bike/run and because your legs can feel like, well, bricks coming off the bike.
"While riding has good crossover effect on running, the reverse isn't true," Dixon says. "Runners have to drop their volume in running and spend that time on the bike."
A Fast Transition
There's an adage in triathlon that goes something like this: Train your weakness, race your strength. Triathletes tend to do the opposite—when in doubt, they turn to training the discipline they enjoy the most. Big mistake. For runners, it's imperative to drop the mileage and intensity of their running training and that takes discipline.
Dixon asks his athletes who are coming from a running background to immediately cut their running volume by 50 percent, to make room for up to three bike sessions and three swims per week. He also asks them to limit running to no more than 75 minutes at a time.
"Runners also need to slow down and make the run sessions even easier," he says. "When you're coming off the bike, there is no correlation to what you have considered your easy pace in the past."
Linden, who is coached by Dixon, says that changing his running has been the biggest adjustment in triathlon training. (Side note: Linden's wife, Desiree Linden, Health - Injuries.)
"Mentally the decrease in mileage was a shock," he says. "But it's been more beneficial to me to spend the time on the bike. The upside is that my legs aren't always as tired. In fact I recently ran a half marathon and surprised myself with how well I did. It's apparent my running base is still there and my legs felt fresher."
And all that time swimming and biking will also inevitably build more mass. If you're doing it right, you won't be a skinny runner for long—you'll build needed muscle in your upper body, glutes and hips. That new strength will only help in the big picture.
On race day it's more than likely that once you've hit the ground running, you'll start enjoying yourself. The pressure is off—you know how to do this part. And it's also likely you'll enjoy passing a few people along the way. If you've hit the hydration and fueling right on the bike, you've set yourself up for success. Beware: This is when you'll become addicted to triathlon—the fear of the swim and the hours you spent training on the bike are a distant memory. This is your time to shine.
"Use the 'I'm a runner' mantra as a motivator, not as a crutch during races," Pedersen says. "Stay aggressive on the swim and bike, and remember that you always have the run at the end to move up."
Everything You Need to Do Your First Triathlon
RUNNERS TAKE NOTE: YOU DON'T EAT ENOUGH.
According to multiple athletes and coaches, the number one mistake that runners make when transitioning to triathlon is not fueling properly during training and racing. Another area you need to practice? The two transitions, one between the swim and bike (T1) and the other between the bike and run (T2).
"Runners are so bad with nutrition," says Joanna Zeiger, a former professional triathlete who also competed in the 2012 Olympic marathon trials. "I'd show up to group long runs and I was the only one with water, food and sports drink. I was shocked at how little runners fuel—you can't take those bad habits with you in triathlon. Maybe in a sprint distance you can get away with it."
Zeiger and other pros suggest new triathletes experiment with fueling options during training so they know when and what to consume during the race. Train to take the most nutrition and hydration on the bike, many find that having one bottle of water and another bottle with an endurance-specific fueling product that gives the right amount of carbs, protein and electrolytes works well. Others like to stick to gels or bars.
As for those transitions, remember that they count in your overall race time. During training, set up your transition area as you would on race day. Lay out a towel next to your bike (which will be on a rack), and set up all your gear in a way that makes sense to you. Include your bike helmet, bike cleats (if you're using them), socks, sunglasses, bike gloves, race number belt, hat or visor, and another towel in case you need it.
When you do a practice open-water swim, it's the perfect time to try a few transitions. Come out of the water, run to your transition area, strip your wetsuit, put on all your bike gear and go. Then do a bike-to-run transition. Start to recognize the most efficient way to place all your gear so it's second nature on race day.
"Have a checklist of what you need in T1 and T2," says Jason Pedersen, a former NCAA runner at Northern Arizona University who is now a pro triathlete. "The less stuff you have in transition, the faster you will go."
THE WATERS FINE
Runners are accustomed to the simple life on race day: Throw on singlet and shorts, lace up the racing flats, pin on the race bib and go. Triathlon race day requires a little more planning—and a lot more gear. Here's a list of the essentials you'll need to train for and race a triathlon
BASIC CLOTHING
Everything You Need to Do Your First Triathlon. Tri shorts are like bike shorts, but with a smaller, lighter pad (or chamois). Wear the tri shorts and tri top underneath the wetsuit; then you're ready to go on the bike and run, after you strip the wetsuit off. Tri tops are snug and feature lots of pockets to stash gels and other goodies.
SWIM
Wetsuit. If your swim is in open water and colder than 78 degrees, a wetsuit is essential. It will keep you warm and reduce the drag in the water. It will also keep you buoyant, though you should rely on the excellent swim technique you've developed for the most effective flotation device. Be sure your wetsuit fits. It should allow for full range of motion through your shoulders and arms. And practice a few times in it before the race—nervous newbies often find it restrictive at first and need to learn how to relax and breathe while wearing it in the water. If you're not sure triathlon training will stick, you can rent a suit at a local tri shop instead of buying one.
Goggles. You'll learn what kind of goggles work best for you while you're training. Pay attention to fit, comfort, and what lens tint you like best. And make sure they don't leak.
BIKE
If you're simply testing out triathlon in a sprint distance, any bike will do—even the old beach cruiser in the basement. If you're going for longer and more serious training, it's important to step up to either a road bike or a triathlon bike. Above all, make sure the bike is professionally fitted to your body. It's the best money you can spend on triathlon—a bad bike fit results in injuries, and it also results in a serious lack of motivation for riding.
Flat kit. Chances are you'll get a flat at some point. A kit, which attaches to the bike, will contain everything you need to fix it. (Learn how to do so before your first race.)
Helmet. Buy one at the local bike shop. Make sure it fits and is comfortable. No need to spend lots of money on it, but your brain will thank you for the investment, no matter how small.
Sunglasses. You want to shield your eyes not only from the sun, but from rocks, pebbles or bugs that may interfere with a smooth ride.
Bottles. Depending on how far you're riding, the bike should have multiple bottle holders—it's the time during the race you'll take in most fluid and nutrition.
RUN
Come on. We know you have this part covered. Just remember to tie your shoes and take off your bike helmet before you head out of the transition area. You're welcome.
