How to Begin to Train for Triathlons

Triathlons involve the sports of swimming, bicycling and running. Beginner athletes should train for first triathlons if they want to feel better about themselves, improve confidence, lose weight and have something great to put on the resume. Any individual can race in a triathlon if he has patience and willpower to persevere.

Things You'll Need

  • Running shoes
  • Running clothes
  • Bicycle
  • Cycling shoes
  • Cycling clothes
  • Swimsuit
  • Goggles
  • Gym membership (optional)
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Instructions

    • 1

      Prepare emotionally by sitting down with a spouse or friend and thinking about the ramifications of training for a triathlon. Understand that there will be times of fatigue, mental letdowns, other responsibilities and interruptions. The physical component includes commitment, hard work and conditioning.

    • 2

      Decide how long your first triathlon will be and choose the triathlon you're aiming for in your area. Your goals will depend on your health level and how long you have to train until the triathlon. Will you do a sprint, full triathlon or ironman? For a first triathlon, plan a total mileage of 15 to 20 miles.

    • 3

      Make a training goal for each week and set aside a certain time of day to train. Treat your workouts like personal appointments: Devote at least 30 minutes to each workout, three times a week.

    • 4

      Start by gradually getting your joints used to endurance exercise. Don't go straight into a five-mile run because your joints aren't used to this. Plan a gentle walk/run routine at first. Overweight exercisers might want to start with bicycle work and shed a few pounds before running. Also, start a strength-training regimen to help strengthen joints, muscles and tendons.

    • 5

      Plan to increase running distance or duration by no more than 10 percent each week and include a rest week once a month so you don't burn out.

    • 6

      Focus on one of the exercises, such as running or biking, for a few months to build up an aerobic base. Trying to exercise in all three sports at once might be too much. After two to six months, add another sport while continuing to rest once a month.

    • 7

      Make a weekly plan of how often you will exercise in each sport. Many triathlon workout schedules and phone applications exist on the Internet that can help with the process and accountability of training. The schedule should include swimming, biking and running two times a week.