Have you ever looked up at a mountain you are about to climb and thought, “How in the world am I going to get up there?” Maybe you’ve felt the same way about triathlons. The desire to get to the top is there, but you have no idea which trail to take. The best trail to start out on is the beginning trail or the sprint distance. For a beginning triathlon program, you can spend as little as 2 hours a week training.

At the IceBreaker Triathlon in American Fork, Utah on March 29th, I asked a few first time triathletes the best advice they’ve been given. Here is what they told me: For your first triathlon it’s a good idea to have one goal: to finish. After the race, evaluate your performance and choose one thing to improve for the next triathlon, supposing there will be one. Focus on becoming more comfortable with your weak sport. Just go out there and have fun. Cheer for those around you as you pass each other.

Those are great suggestions, but may not help you climb that mountain. A map will help you get there and below are suggested trail markers that will take you to the top.

1. Set your goal: pick a sprint distance triathlon you want to compete in that is between 12 and 20 weeks away. Less than 12 is not enough time to prepare and more than 20 can cause burnout without proper training. If swimming is not your strength, you may want to consider the type of swim you will be most comfortable with: pool swim versus open water swim.

Now you have at least 12 weeks to become acquainted with the course which is usually found on the triathon’s website. Do it. Come race day, know the course.

2. Determine how much time you can devote to training. Write down how many hours each week and how many hours each day you have to train. Think about all your commitments: family, work, and other responsibilities. Sometimes it’s good to get your family involved so they understand what you are doing and so they can support you. Hey, maybe they’ll want to start training with you! Many triathlete coaches suggest the minimum number of hours for a beginner sprint triathlon training program is two. Seven to eight hours is the most you will need to spend, but you can train more than that as well; as long as it is done correctly.

3. Gather your tools. If you aren’t involved with any of the events, you will need a few basic items to get started. As you get into the sport of triathlon, you may want to invest more in your gear, but here is a list of basic items that you really can’t do without.

Swim: swimsuit, cap, goggles, wetsuit (if swimming in cold open water)
Bike: bike, helmet
Run: shoes

It would probably be a good idea to have something to bike and run in. You can either throw on a tee shirt and shorts or spend a bit more and get a tri suit.
4. Decide what training program is right for you. Have you already been working out? Are you coming off the couch? Do you come from a running (swimming or biking) background? The answers to these questions will determine what type of training program you choose. If you already workout several times a week, you may want to choose the beginner advanced, however, if you are coming off the couch you will want to start with the very beginner program and keep the intensity low at first. If you come from a running background and want to focus on swimming because that is your weak link, then you may want to choose the swim emphasis program.

5. A few more questions: Are you overweight? Do you have previous injuries? BEFORE STARTING TO TRAIN, you probably should consult your doctor, especially if you are overweight or have health problems.

If you are committed to loosing weight and understand the benefits then climbing this mountain is still within your grasp. Individuals interested in a total conditioning program (which could include weight loss) can contact the author for a free DVD.

6. Start training! There are many theories and training programs out there. A basic program should include training for each sport at least 2 times a week with usually no more than 4. Rest and patience is important… you are training for three events and cannot workout at maximum intensity every time. Doing this will lead to over-training, fatigue, sickness, and injury. Below is a simple beginner program format where X equals time.

7. Eat right and drink at least 64 oz. of water throughout the day.

Stay on course, follow the trail markers, and discover success. This road map will take you to the top.

Happy training!

Jamie Lambert
2007 National Age-group Championship Qualifier
Exercise, Nutrition, and Triathlete Consultant
Total Health & Fitness
jamie.lambert@thfonline.com

Popularity: 57% [?]

As I meet potential clients, one of the questions on my intake form is “how many hours per week are you able to dedicate to training for the sport of triathlon?” Some say 5 hours, some say 10 hours while some even say 15-20 hours. This is always one of my main concerns regarding the sport. How many hours does it really take? Well, it is my goal to have my athletes train “smart” and avoid “over-training.” The sport should be enjoyable not only to the athlete, but by family of the athlete as well.

So how does one balance a complicated sport like triathlon while working full-time, or being a full-time student, or being a stay at home mom, etc? It is all about priorities. First and foremost, family should always come first….right? Sure, the job is important, but there are no “do-overs” at being a good parent or spouse. I like to schedule most of my training in the early morning hours, meaning, before anyone else even wakes up. That way I have trained and am ready to take on the day without taking away any “kid-time” from my little ankle biters. Others might train later in the evening when their kids have gone to bed….whatever works.

Now, how long should you train for each race distance? I will give you a quick break down for each race distance starting with Sprints. For Sprint training, you are looking at about 5-7 hours per week. That is it. If you train much more than that then you are over-training. For Olympic distance, 8-10 hours per week should suffice. Half Ironman will require you to train for about 10-13 hours per week.

However, Ironman is a completely different beast, and this is really where the tri-time versus family-time gets tricky. For the most part, you begin your Ironman training about six months out. But the good news is that the first three months is base training and it does not consume your life until about the last three months before the race. For the first three months, you can plan about 10+/- hours per week. But the last three months will consume about 15-20 hours per week of training. Ouch…that really does cut into family-time! But there are ways of making it work, not only physically, but emotionally.

Here is how. “Before” you sign up for an Ironman, have a family meeting. Discuss how you will be taking on the toughest endurance race in the world and how you can only succeed if you have everyone’s love and support. It is about sacrifice, and your family needs to know that there are going to be days and weekends that you could be training for up to 8-hours straight. Now the good news is that a lot of your training is done in the early weekday morning hours, say 2+/- hours per morning. The weekends are where you will do your long training sessions. So that means a Saturday and even Sunday will be consumed with a long bike and/or run. Depending on the season, you can get an early start and be done by around noon’ish or 1 p.m., leaving the rest of the day for an ice bath (burr) and time with your family. For those of you racing an early season race like Ironman Arizona, a lot of your training will be indoors. Take advantage of a stationary trainer on Saturday morning and watch cartoons with your midgets while spinning for a few hours….it actually is not all that bad since they can fetch you some fresh Gatorade and PBJ’s.

What I will advise some of you on is biting off more than you can chew. Don’t take advantage of your family’s kindness for too long. Meaning, while Ironman is awesome, don’t go all crazy and sign up for consecutive Ironman races. You can only push the envelope so far when your spouse finally snaps…seriously, I’ve seen it. I have triathlete friends that race one or two Ironman races a year, for several years straight, with small kids at home. It can be a selfish act on the athlete’s part. As wrapped up as we can get in the sport, do not sacrifice your marriage or neglect your kids because of it. It is just not worth it in the long run!

Happy (and smart) Training,

David Pruetz, C.F.T.

USA Triathlon Certified Coach

Owner/Coach, In Training LLC

www.intraining.biz

Popularity: 30% [?]

Athletes often give me hard time because they think I put unflattering pictures of them in TriHive. Here you go. We’re even!

It’s the sports nut in me that refuses to miss the Jazz revival in the NBA playoffs. The spectator in me just cannot walk away from the drama of AK47’s mental breakdowns or Boozer’s power dunks over Yao Ming. Last nights game six victory worked out well because the game started so early. I snuck in an hour run right after the final buzzer sounded.

I want the Jazz to go far in the playoff’s, but a part of me doesn’t like the idea. Basket could derail my commitment to training and I’d personally benefit if they’d just lose! However, I think the root of the issue goes much deeper.

Since my return from a 2.5 week illness I’ve struggled to find my groove. It hasn’t helped to be swamped at my day job, Universal Accounting Center or that I’ve been scrambling to get the latest issue of TriHive to your house. The May issue is one of the toughest to date–mostly due to our feature on Richard Barnum-Reece. He’s a complex guy and I’ve been working with a friend of his, Lorraine Slattery, trying to nail down the most appropriate picture of him. Some of you dearly love Richard, and some of you spite him. I think we pulled it off.

Anyway, I’m going into SG Tri a little bit undercooked and I’ve got some work to do before Vikingman. My fitness is not a lost cause and I need to remember the season is just beginning. I need to find the enthusiasm again. It seems that my last bought with a cold wiped it out.

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I’m a firm believer in the use of interval training to improve speed and endurance in all three disciplines. The distance of the race that a person is training for will influence and determine the length and duration of the interval. For instance, for the run I recommend speed work on the track six to eight weeks prior to a major event with an appropriate taper.

On the bike, mile repeats are a great way to help athletes learn pacing During the tri season (at least once per month) I have my athletes do a flat, race pace, seven-mile time trial. This block measurement is a great tool in interpreting an athlete’s current cycling fitness level. The key is to consistently maintain speed and heart rate over the distance.

Without some form of interval training in swimming, swim training would be pretty boring. Aimless laps lead to slow swim times in the open water. Other than a monthly 30-minute timed swim, all of my swim workouts employ intervals. The key to getting faster in swimming is improving the 100-yard swim time. I base all intervals for my athletes off their 100 yard swim time. For instance, a 10 x 100 yard swim set (with 10-30 seconds rest between each 100) is a great way to determine an athlete’s average 100 yard swim time. With this information, athletes can determine their pace and rest times for longer swim sets.

Scott Kelly has over 25 years of training and competing in endurance athletics. Additionally, over a three year period, he worked extensively with two New York City area based swim coaches Doug Stern and Terry Laughlin. In May, 2005, he attended a USAT Level 1 training clinic at the U.S. Olympic Training Center in Colorado Springs, Colorado.

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Just when you thought you had it all figured out, it all goes to pot! When you “train,” you need to ask yourself, “do I really train to race?” I know that you swim, bike and run throughout your training program, but do you ever put yourself through extreme conditions? It’s fairly easy to wake up in the morning, schlep all your swim gear to the pool, and put in a couple thousand yards. The same goes with the bike. You wander out of the garage, take your bike down from the rafters, and cruise around the hood. And for your run, you throw on your running shoes and jump on the treadmill, or hit the local running trail.

Now, I am not saying that any of these above workouts are simple, but you need to put yourself in “race conditions” from time to time. So, let’s take you out of your comfort zone and mix things up a little:

1. Transition Training – Practice a mock race day transition at home. While soaking wet, carry your wet suit in your hands (have someone strip it off you like you just came out of the lake). “Sprint” about 100 yards to a make shift transition area (in your driveway). Run into T1, dry off your feet, throw on your socks and bike shoes, helmet, sunglasses, and take off riding. Oh, and let’s have you do this on a nice cold Saturday morning too, while your hands and feet are ice cold. I’m sure you’ve experienced this by now, if you’ve raced before. It is hard to put on your gear while in an anaerobic state, wet and cold. Practice this a half a dozen times in a row or until you get it down.

2. Bike/Run – As many of you know, “brick” training (bike to run) is extremely important. But sometimes we take it too easy on ourselves. Again, you are going to take yourself out of your comfort zone by finishing a ride in “sprint” like conditions. Make sure that you don’t take a 10 minute break before your run. Come in off the bike (after at least a 10 mile ride), with your T2 set up in your garage. Rack your bike and take off your bike shoes. Put on your running shoes, hat, race belt, etc. as fast as you can and then take off running. You need to get used to the feeling of a fast transition without a lot of resting in-between.

3. Extreme Weather – Not that this is a whole lot of fun, but train once in a while in either very cold and/or very warm temperatures (as a disclaimer, make sure you dress appropriately and also have proper hydration with you). In the dead of summer I purposely run at noon time at least once or twice a week. Why? Well, most Olympic distance races start around 8 a.m,.and there is a good chance that you’ll finish the race between 10:30 a.m. and 11 a.m. Depending on where you race, the temperature can be in the high 80’s to 90’s by the time you finish your run. And if you’re racing a Half or Full Ironman race, you’ll be racing during the hottest times of the day!

Now remember, I am not suggesting that you do this for every workout. But it is wise to come out of your comfort zone once in a while. How often do any of us experience the “perfect race?” Train early, mid-day, and even at night once in a while. Don’t get too used to doing the same routine day in and day out. You need to mix things up so you can be prepared for race day!

Happy Training.

David Pruetz
Owner/Coach, In Training, LLC
davidp@intraining.com

Popularity: 13% [?]

Every sport has associated expenses and triathlon is no exception. Financially speaking, the bike is the LARGEST expense for many new triathletes. While you’re trying out the sport to see if you’re going to like it, you can use a bike you already own, borrow a bike from a friend, or purchase a new (or used) bike. Biking options are listed below for people who are unsure which type of bike to use or purchase to race triathlons.

Mountain Bike – Mountain bikes are the least efficient for triathlon. However, if you already own a mountain bike, you can race your first, second or third race with a mountain bike. (Just keep in mind that you probably won’t take first place overall.) Using a mountain bike allows you to“test-drive” the sport before you spend money on a new road bike. If you race on a mountain bike, I suggest putting racing slicks on it because the knobby tires are not made for the road and will slow you down quite a bit. The cost for mountain bike slicks is about $50 for two. Luckily, this is a fairly small investment! I would recommend that you don’t invest any money into your mountain bike beyond slick tires. I’ve seen athletes throw on aero-bars, order skinnier rims, etc. In the long run, it’s simply not worth it.

Road Bike – In general, road bikes work just fine for the sport. Many novice and intermediate triathletes train with them and have been racing on them for years. One of the drawbacks of road bikes is that they are not really designed for the “bike-to-run” transition. This means that the road bike frame geometry is more “relaxed” than a tri-bike; thus it can sometimes hinder your performance on the run. Some athletes modify their road bikes by adding aero-bars and a fast-forward seat post, basically converting it into a tri-bike. However, when it comes down to it, the bike is still a road bike. One benefit of road bikes is that entry-level ones are a little less expensive than tri-bikes and are a little easier to get used to. Another benefit is that they can be used for road racing and recreational riding as well. If you are looking to buy a new bike for triathlon, a good entry-level road bike will cost you about $1,000.

Tri-Bike - Tri-bikes are designed specifically for triathlon. They force you into an aero position for better aerodynamics, and the frame geometry is a little more aggressive than a road bike’s frame. This allows you to use different muscle groups in your legs, so when you go from bike to run, the transition is a little more forgiving. It is important to note that tri-bikes are a little more difficult to learn to ride than a road bike. However, the learning curve isn’t that steep and if you haven’t ridden a road bike before, you won’t know the difference It is very common for newer triathletes to race their first season or two with a road bike then upgrade to a tri-bike later on. The cost of an entry-level tri-bike is about $1,500.

In review, here are your biking options. You can go the economical route and use your mountain bike, or dust off that old Schwinn 10-speed road bike for now, or, if your budget allows, you can buy a good road or tri-bike. If you buy, I suggest that you shop for your bike (and all your equipment) locally, instead of buying everything online. I am a big believer in supporting the local retail stores.

Happy Training
David Pruetz
Owner/Coach,InTraining, LLC
www.intraining.biz
davidp@intraining.biz

Popularity: 11% [?]

I’ve been asked this question time and time again. “What type of training should I do over the winter?” I’ve also even heard statements like “well, it’s winter and I’ll pick up my training again in the spring.” Most experienced triathletes know that triathlon is a year-round sport, even though the race season only really lasts about 5 months (at least here in Utah). Some of the newer folks think that their training ends with the last race of the season. I hope to enlighten some of the newer athletes and to hopefully change the way they think and train for a triathlon.

I actually look forward to the “off-season” as it gives me the time to reflect, work on my skills and technique, and work on my base training. Oh, and most importantly, depending on what distances I was racing throughout the season, it gives me more quality time with my family.

Now let’s get down to business. Let’s assume that you just finished your race season, and you are relatively new to the sport. You did a handful of sprint triathlons and say one or two Olympic distances. The first thing you need to do is map out your race schedule for the following season. By doing this, it will give you a good place to start with your winter training. If you end up doing an early half or full Iron distance, then that will obviously make a major difference on how you approach your training over the winter months. If you start with a mid-spring sprint or Olympic distance, here are some suggestions for you:

Swim – I will be talking a lot about form and technique throughout this article, and swimming is the number one discipline that you will want to focus on when it comes to form and technique. If you are a lap-swimmer and never do drills, now is the time to start! Spend at least half of your workout performing a variety of form enhancing drills. This is a great time to contact a coach and maybe spend a few dollars on a handful of lessons. You’d be surprised how much one or two lessons can improve your swim stroke. Remember, with triathlon swimming, it’s less about power and strength, and more about technique, form and efficiency. Some of the workouts to consider would be to do 30+/- minutes worth of drills, then performing several intervals for the last 30 minutes, such as 20×50 yards/meters with a 10 second rest between each set, or 10×100 yards/meters with about a 30 second rest between each set, or an 800 yard ladder (50, 100, 150, 200, 150, 100, 50) with about 15-30 second rest between each set. The idea is to really focus on your form right now, and not worry as much about speed. Besides, the better your form and technique become, the faster you’ll be anyway. You’ll want to swim about 2-3 times a week, at up to an hour per swim.

Bike – This is where I get a lot of questions about “spin-camps” at local gyms. While spin-camps are great for overall fitness, one really loses their technique and form if you only ride a spin bike throughout the entire winter season. My advice is to spend two days a week at a spin-camp, and then either buy a bike trainer (for indoor training) and/or ride outside about two other days per week. So many newer athletes spend their entire winter season on spin-bikes. These riders tend to develop some pretty bad habits, which is then carried over to their road biking skills in the early spring. You’ll be glad that you trained on your own bike throughout the winter once spring time rolls around. For the most part, you’re not going to be spinning or riding anymore than 45 to 90 minutes per workout. Remember, I am assuming that you’ll be doing a mid-spring sprint or Oly distance, so if you’re out there riding for 3+ hours, you are over-training! And make sure that your heart rate zone isn’t going through the roof. Letting your heart rate get higher is occasionally okay through the winter months, but we are not focusing on speed and power this time of year. We are preparing our body for more intense training with “base” training.

Run – one of my pet-peeves is that too many athletes go inside during the winter to run. While treadmills are great for foul weather, try to not spend more than 33% of your training runs on a treadmill. Staying on the open road will make you much stronger going into the spring race season. After all, there are not a whole lot of triathlons where you’ll finish the race on a treadmill, although that could be interesting. During your runs, again, you’ll stay in a moderate heart rate zones. And as far as the number of workouts (frequency) and distances (volume), you’re looking at 2-3 runs per week, ranging from 30-60 minutes per run. Winter is also a great time to work on your form and technique as well. Go out to the track and perform some running drills now and again. Take a buddy and film each other so you can see how you look when you run. And remember, speed is not necessary this time of year. Just base training and good technique.

Base training, technique and form building are your main objectives over the winter months. Training “smart” now will pay major dividends down the road. You’ll appreciate the fact that you’ve spent a few months focusing on skill development and you will be that much more ahead of the game when the season starts.

Until next time, happy (and smart) training!

Happy Training
David Pruetz
Owner/Coach,InTraining, LLC
www.intraining.biz
davidp@intraining.biz

Popularity: 10% [?]