Merely mentioning the word “triathlon” – a staged, timed race that involves swimming, running and cycling (usually in that order) – often conjures up images of muscled, flawless athletes with endless stamina. Luckily, you don't have to be one to participate. Though the Ironmans, Olympic, or longer races get the most attention, the best way to get started is with a sprint triathlon, which is typically only a 400- to 600-meter swim, a 12.4-mile bike and a 5K run.
“A person with very limited fitness can be ready for their first sprint triathlon in around 12 weeks, training no more than 4.5 hours per week in the biggest week of training,” writes Gale Bernhardt, a USA Olympic cycling and triathlete coach. “In 12 weeks you can condition tendons, ligaments and your endurance so that you can enjoy the race. Training five days per week, two and a half to four hours per week, [is] plenty of time to get in shape.”
Joel Runyon, a multisport athlete and the creator of Impossible HQ, “a community of people striving to do the impossible,” boils down advice for beginners into seven simple tips.
- Don’t bother buying a wetsuit for your first race. Some races don’t even allow them and it’s a big expense.
- Triathlon “newbies” always worry about the swim. In the water, “just relax.”
- Keep your nutrition clean and simple. (See our “Secrets of Nutrition” article for more on this.)
- Follow a training program designed by an expert. They know what they’re doing.
- Practice “Brick Workouts.” That is, training two disciplines back to back.
- Don’t buy the best bike on the market. Unless you become seriously competitive, any well-functioning bike will do.
- Start training immediately, if only for 15 minutes.
After a sprint triathlon, you may not resemble the fitness gods you see on TV, but you’ll be well on your way - and you’ll have accomplished a major physical goal.
