Are you contemplating that first triathlon and just don't know where to start with your training? And likewise the ageless question of, "How much training is enough?", will always find it's way into your mind. Every athlete shares these same concerns. Ada and I did our first Triathlon in 1994. Ever since, training has played a major role in our lives. The amount of time we now dedicate to training and the intensity of that training has changed significantly over the past six years. You may start out with very modest goals as we did, but if you catch the fever, training for the next triathlon will become your lifestyle. Hopefully we can encourage you to start a training program and also answer that question..."How much training is enough?"

     Being a triathlete is not easy. Training for one sport, much less three sports, can demand a lot of your time. For most of us there are only 7 days in the week and we work at least 5 of those days. In addition to work we all have countless chores and responsibilities that we MUST attend to each day. This can leave little opportunity for training. Alias, if we were only so talented as to be professional triathletes! If finding training time is a real problem for you, make the most of each opportunity. That does not necessarily mean that more is better, although, human nature dictates to us that doing "5 more minutes" will help improve our performance at the next race. But that is not necessarily the case at all. As we have stated before, quality not quantity should be the measure of your workout. It sounds easy, but is a hard concept to achieve. I am more of the quantity type and Ada is more of the quality type. Everyone of us has different athletic capabilities, so it is difficult to say that you must swim 2.7 times a week, bike 3.4 times a week and run 4.0 times a week. Fitting training into your lifestyle and having fun at the same time is the KEY.

     Training for your first sprint distance triathlon is obviously quite different than a triathlete training for a half ironman or ironman distance event, so distance becomes the primary factor. A sprint distance triathlon consists of a 5/8 mile swim, 12 to 14 mile bike and a 3.1 mile run. Next decide what your weakest and strongest events are. Be honest, and, no they can't be the same! As you begin training in the three triathlon disciplines, you may be surprised to find that what you considered to be your weakest event has become your strongest. You need to put more effort into your weakest event, but still maintain and hopefully improve your stronger event. And, oh yeah, don't forget that third event either. It's a juggling act. Another thing to keep in mind is don't fall into the trap of concentrating on your best event, while neglecting the others.

     Now, back to training for that first sprint distance triathlon. If you are an accomplished swimmer, a couple 30 to 40 minute sessions in the pool a week are likely enough. If you are new to swimming, try to manage at least three swim sessions a week. You need to feel comfortable swimming at least 5/8 of a mile. Over distance training, swimming approximately one mile from time to time, will build your endurance and increase the confidence factor. During the warmer months also consider doing one of the open water swims from Final Kick Sports and check our webpage for group training activities. We would like to mention that swimming in open water is a totally different ball game as compared to swimming between the lane ropes in a pool. There are no sea monsters in the pool. Only kidding! Choppy water and waves along with trying to swim in a straight line without the lane ropes can complicate the swim. Another item to prepare for mentally is the swim start. You will start in a group called a "wave" with other competitors. The swim start can become a contact sport for the first 100 yards or so, until everyone spreads out. If you are a little timid, just hang back and wait 10 to 20 seconds to start after the horn sounds.

     Running is usually the easiest training activity to fit into your daily schedule. Swimming requires getting to the pool, while running can usually be done from home or the office. If you are already a runner, we wouldn't recommend that you change a thing unless you are currently running as much as 5 to 6 days a week. In this case you will need to cut back on the running to accommodate the other training. Don't forget the trap above. A training program that incorporates 3 runs a week will be plenty.

     Now for cycling. This is the hardest of the tri sports for us to incorporate into our training plans and is often the most neglected. A 12 to 14 mile bike ride is no big deal, right? We can all do that. But if you are not prepared for it, that 12 to 14 mile bike ride can seem like an eternity. Why? The only way to feel comfortable on a bike is to ride. You need saddle time, plain and simple. Whether you plan to ride a mountain bike or tri bike, the only way you will get your body (read that rear end and neck, shoulder and arm muscles) accustomed to the riding position is to ride. You don't need to attempt to ride at light speed, just find a pace suitable for your skill level and ride. For a sprint distance, riding 10 to 20 miles 2 or 3 times a week will be plenty. you would be surprised to know how many triathletes do their first triathlon with little or no bike training. If you catch the triathlon bug, invest in a bike trainer. The device will allow you to train on your bike, indoors, rain or shine, hot or cold, day or night. It is the most boring activity in the world, but it can significantly improve your cycling performance.

     Now you will say, "They have us swimming 3 days a week, running 3 days a week and cycling 3 days a week, that's 9 days and there are only 7 days in my week!". We have also neglected to mention the REST day. Most of us need one. You will need to do multiple workouts on some days. Combine the bike and the run every now and then to simulate race day. By the way this is referred to as a "brick". Nine training workouts may sound like a mountain, but the investment in time is only 4 to 4-1/2 hours per week, which is manageable. Workout one hour on Saturday and Sunday and 30 minutes four times during weekdays. Now that doesn't sound like that much, does it? We usually end up training 12 hours per week for half-ironman distance events such as Panama City. Nearly 50% of this effort is cycling. It is easy to reach a saturation point somewhere along the way and lose the "fun part"... keep the fun part in focus and don't let training become a second job!