How to Train for a Mini Triathalon

More athletes are challenging themselves by entering triathlons. This multisport, a combination of swimming, biking and running, has increased in popularity, especially over the past five years, according to the website of totaltriathlon.com. A triathlon is an endurance sport. If you plan to enroll in the next triathlon in your area, you must start training to build your strength and prepare for the competition.

Things You'll Need

  • Running shoes
  • Bike
  • Treadmill
  • Triathlon suit
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Instructions

    • 1

      Decide your weakest and strongest event out of running, swimming and biking. When you start your training program, concentrate on your weakest event, rather than your strongest event.

    • 2

      Purchase the right equipment. You will need a pair of running shoes, a bike, a treadmill and eventually a triathlon suit. Make sure you try a number of types before you make a purchase. Your equipment must fit your needs.

    • 3

      Decide on the type of triathlon. You can enter a Sprint, Olympic, International Triathlon Union long, Half Ironman or Full Ironman.

    • 4

      Warm up with a brisk walk or run before you start training every day. This allows your joints to adjust to your training and new stresses that are required.

    • 5

      Start a strength training program where you repeatedly workout your muscles, tendons and joints.

    • 6

      Follow the 10 percent rule. Increase your duration and distance no more than 10 percent a week.

    • 7

      Schedule a rest period for at least once or twice a week. You can burn out quickly if you continue to increase your training by 10 percent without rest. This helps you get stronger.

    • 8

      Work on a single event training for two to six months. For example, concentrate strictly on running for at least two months. Working on three events at the same time in the beginning might become too much on your body. A sample training might be 15 minutes of running Monday through Thursday with Friday through Sunday off.

    • 9

      Add a second event to your regimen, after you have completed at least two to six months of your first event. Devote training time to both events at least three to four times a week. Increase your duration or distance no more than 10 percent a week. A sample training schedule consists of 20 minutes of running Monday and Wednesday, five minutes of biking Tuesday and Thursday with Friday through Sunday off.

    • 10

      Include your last event to your regimen after you have completed at least two to six months of your combined first and second events training. Begin a training session with all three events at least two to three times a week for two to six months. Continue to increase your duration or distance no more than 10 percent. A sample workout could consist of 30 minutes of running Monday and Wednesday, 10 minutes of biking Tuesday and Thursday, and 250 yards of swimming along with 15 minutes of walking on Friday and Saturday.

    • 11

      Eat a healthy diet and drink plenty of water. A diet with high quantities of carbohydrates can provide fuel your body needs to complete a triathlon. Keep extra energy bars and bottles of water in your gym bag.