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|  Try a tri: a primer for training for your first triathlon May 1, 2003
by Annabelle Landa This feature is a continuation of the "Beginners Beat" column in
the May 2003 issue of Runner Triathlete News. To get the full
scoop on training for your first triathlon, pick up a copy of
the May issue of Runner Triathlete News. Subscribe to RTN today!
You started your year off with a bang! In January, you were
able to complete a marathon, or half-marathon. Then, you
trained & completed the MS 150 ride from Houston to Austin, or
maybe you just simply started your 2003 with a new exercise
routine. Now you are considering your first triathlon - three
sports in one event. It was hard enough to train for one
activity, but now it is time to combine swimming, cycling, and
running. Many athletes forget that cross-training is the best way to
maintain an injury-free, well-balanced body. There are many
benefits to combining activities and training different muscle
groups. Cross-training helps you achieve greater muscular
fitness as well as cardiovascular fitness, thus enhancing your
overall performance. Let's talk about sprint distance training. It is not necessary
to train all three sports in one day. It is also not a must to
train two to three hours a day in order to get ready for a
sprint distance race. What is needed, is a solid plan to
complete the event, smart heart rate training, and a proper
combination of activities in order to reach your goal. Take your realistic aerobic fitness level and give yourself
about twelve weeks to get yourself ready to tri. Start with
four weeks of aerobic base conditioning (ABC), followed by four
weeks of strength training (ST), and finish it with four weeks
of interval training (IT). Check out your first four weeks (below). Keep your heart rate
no higher than 75% and follow a simple plan such as the example
below.
Next month, we'll analyze heart rate training and twelve week
periodization training as well as provide the training schedule
for weeks 5-8.
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