So, someone woke up with the idea of wanting to do a triathlon. That’s a great idea. In some cases, the decision is made after a foot race has been completed. In other instances, the itch comes from a bike race that ended with a great performance.
All that matter is that a decision is made to be all in to get a triathlon done. The next step will be finding the right triathlon training plan for beginners to get started with the process. An examination of how to get carry this out will now follow.
Leaping into a Sprint Triathlon
The first thing new triathletes need to grapple with is the mind-set to complete this race. A triathlon plan for beginners will be where to start, but even an effective training program for a short distance may have an athlete questioning the choice. There should not be any fear for this short race since a sprint very doable, even at slow pace.
Moving along, a basic triathlon training plan is the starting point, and a quick search online can assist with meeting this need. There are two approaches to beginner training. A newbie triathlete can formulate a plan based on the online search, or a search can be done to find a coach online. The coach option is really only needed if the athlete’s confidence levels need work.
Most folks dead the water portion, so a first race may be best with a swim component that is done in a pool. Once a triathlete knocks off a short tri-race with a pool option, it’ll be time to transition to a race with on open water segment. The bike and running segments will follow the typical training path, so those two parts are not as scary.
Carefully plan which way you want to go. If you decide on planning your own, the sections below provide a short guide on where to start.
How to Plan the “Tri” for a Beginner
Let’s face it, a beginner tri training plan will have most athletes guessing where to start. No need to worry about that since there are plenty of resources. The decision to independently plan the training for this race comes with the assumption that some sort of endurance race has been completed beforehand. This will make the transition easier.
The best way to plan and train for a triathlon independently is by first determining what length of race to do. The distances start at a sprint and increase from there. If it’s the first time out, it’ll be best off to start with a sprint.
A sprint is a short enough race that won’t really take up a whole lot of energy or time. Plus, it gives a triathlete the ability to see which segment is their “weak” spot to determine the level training a future race of a longer distance will require. The choice should be made based on the level of fitness and desire to perform the race.
Now, the next component in the process is to build out the beginner triathlete program.
Building a Beginner Training Program
A beginner triathlon program does not need to be over complicated. It can be broken down into component parts that comprise the race. And, it looks like this: swimming portion, biking portion, and running portion. Let’s cover the swim portion first.
Develop a Swim Program
For any triathlon workout plan, beginners should start with the swim portion. Some people find this portion to be easy, and most other people see this part at the most challenging. It is the “shortest” distance of the race, but the entire body is used to carry it out.
To develop a good training program for the swim segment as a beginner, a triathlete can start by training in pool. A decent pool with a 50-meter span will get the job done.
Once a swim location is locked in (a local or gym pool), the weekly plan will need to be established. For those that are very new to swimming, it is highly recommended to schedule three swims a week. If swimming skills are decent, a new triathlete can get by with two swims a week.
Carve Out the Biking Skills
Next up is the bike portion. This may be the easiest portion for most folks since going a relatively short distance on a bike will not require much thought, but it will need some reasonable training. Here’s one way to approach it.
It must be stated. Get a decent bike. The beginner bike does not need to be anything fancy. A quick search on one of those sites that sells all sorts of items will be a great place to acquire a budget bike. One can be acquired for less than 300 dollars.
With that bike now in possession, the training process can be kicked off. Much like the swimming activity, biking can be done three times a week if it’s a weak point off the bat. In reality, most people are decent with the biking portion. It can anecdotally be said that 90% of people are comfortable with a bike. It might be possible to even get by with one cycling day a week, but two days of cycling can ensure decent performance.
Pounding the Pavement for Some Running Skill
The running portion may be the easiest part in terms of gear and effort. On the other hand, the hard part will be that it’s typically the last part of the race.
The running portion of a sprint triathlon race is a 5k, and the total distance is really short overall. We’ll keep this section short and sweet. A training base will typically be two days a week, and realistically, two days a week is good enough.
Success for a Triathlon Beginner
The key to training for a triathlon for a beginner is consistency. This will be said across the board with anything in life, but a triathlon will need consistent application to get it done.
First off, engage in each activity with a goal. This should be in two components: day by day and overall. Set a target distance for each work out, and increase the distances over time. A training block of about 12 weeks should work out fine.
The first four weeks can be an easy phase. Plan out short distances, and gage the feel for each segment during each performance. Using an athletic watch to track training metrics and effectiveness of training.
The next 6 weeks should be a consistent increase in distances that are covered, and it is best to account for weakness at this point so most improvement is achieved. All three exercises should be done at least once a week starting around week seven through week ten.
The last two weeks should serve as a taper. Fine tune any residual weakness during this period. The main purpose of the taper is to recover and go into the race at best conditioning possible. Plan rest days thoughtfully.
Rounding Out for the Beginner Triathlete
A triathlon training plan for beginners is not all that hard to configure and execute. Getting the ball rolling on the training is the main factor for getting started. A short distance will still be a challenge, but the accomplishment of this task will be well worth the reward.
It will give any athlete a solid base for fitness, and it will get them outside which is always a positive. Once the race is actually completed for the first time, the triathlete should do a post-race analysis to gain some insights on outcome of their performance. Also, a short distance will give that amazing feeling from completing an actual race, and it will certainly build the athletes confidence for future races.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.