[Burkex]

Ok I'll try and give you some tips. My friend ran Triathlons in Hermosa beach and I have always wanted to and I looked into doing it. Somedays I would go running with him and I basically learned the whole process with him. One day I hope to run a sprint triathlon myself, but I have been more focused mainly on weightlifting and running for my cardio.

A sprint triathlon is a .5 mile swim, bike 13 miles (sometimes 12 miles), and then run 3.2 miles.

My friend started as a beginner, overweight and out of shape. He signed up for a Triathlon training class through a local YMCA. You might want to check into the YMCA near you because supposedly it is a great class and you train with others who push you. Some days you will not feel like training and they will motivate you. If there is no YMCA there are running clubs or some type of club that probably have training programs, I suggest that you check into it.

Also, make sure before you even start that your bike is tip top, you don't want to worry about your bike while training. Take it to a bike shop for a tune up. Make sure everything works, your chain is oiled, you have a waterbottle and waterbottle holder and a bike pump. Make sure your gears work, and that when you switch them they switch ok, you do not want gear probs. You might also want to buy a spare tire or 2. He used a racing 10 speed, like they used in the tour de france, not a mountain bike which is more work I guess in a race. Also he installed a speedometer type gizmo on his bike and he said that helped him alot, it told him his distance/speed/mph etc, but it's not necessary.

In the beginning he did 20 min runs, 20 swim, 20 minute bike 5x a week. Just an hour a day. They didn't work on speed or anything they just wanted to sustain 1 hour of doing these 3 activities. If you have to stop and rest it was ok. You just want to get the cardio and endurance built up. Biking you can actually only do 2 times a week if you choose. According to him you want to get into good shape in each activity so then when you begin your training program you are not just starting to get into shape, you want to be in shape when you begin your program. I guess a good program is 13-15 weeks before the actual triathlon, plus you want some rest days before the actual event. A good rule of thumb is that once you have gotten up to a 20min forward crawl swim (with no stopping), a 30min bike ride, and a 20min run, then you may start the final 13-15 week program. The big thing was being able to crawl swim for 20 min with out resting. You want to build endurance thats the most important thing.

I'll have to ask him about his exact training schedule for the 13 weeks but I know the breakdown pretty much. On mondays you swim 300 meters or so, i think he broke it up into 3x100 meters. Tuesdays are Bike day, you bike for 25-30 minutes easily in the beginning then towards the end you do hills for endurance. Weds you do 2-3 mile run. Thurs 200 meter swim no stop. Fri was always his rest day, the most important day, make sure you rest take a nap and get lots of sleep. Sat is your long bike ride day, you ride 10-13 miles. And finally Sunday is your big run day you run 3 miles. Towards the end weeks you add more to the workouts like running and biking on hills, to push yourself.


As for the race itself, you will get a great extra boost from the environment. All the runners and the people cheering you on pumps you up. Once you get past the swim the rest is cake. The biking is really easy, 13 miles is a prety short distance and for the run you can always stop and walk for a few seconds if needed, but with yout training you should not need to. He also said on race day at the beginning swim let the crazy guys sprint into the water and then follow after them, they literally fight in the water and even kick each other in the head sometimes, you probably are not concerned with coming in 1st place so no need to fight for position in the water.

Good luck man. I hope you kick some ass and actually go through with it and finish.