So you want to tri?

By Judith Torel

One of the biggest growing sports in America today is the triathlon. When most of us think triathlon we think of the grueling, ultra-distance Ironman event held every year in Hawaii. But, triathlon also includes shorter distances as well. Sprint distance triathlons are perfect for someone looking for a new fitness challenge.
If you are interested in entering into the extremely gratifying universe of triathlon, read on to find out how to prepare for your first multi-sport event. A word of warning however: triathlons can be highly addictive!

Pick a distance
The first thing you need to know about triathlons is that there are several different distance levels that progress in length. The following is an outline of the various distances:
Sprint: .5 mile swim; 11-20 mile bike; 3.2 mile run
Olympic: .9 mile swim; 25 mile bike; 6.2 mile run
Half-Ironman: 1.2 mile swim; 56 mile bike; 13.1 mile run
Ironman: 2.4 mile swim; 112 mile bike; 26.2 mile run
Most people start participating in triathlons from a background in one of the three events. For instance, many people have been runners who are either looking for a new challenge or who have suffered injuries and are looking for cross-training options. Youth triathletes are also increasing in number as younger athletes see triathlon in the Olympics and at hometown events which are increasing in frequency in our area and around the country.
Step one is to pick the distance that is going to stretch your limits without causing excessive anxiety. The sprint distance is perfect for most people, but if you regularly participate in workouts that last over two hours (a 40-mile bike ride with a group, for instance) then you may be more suited to begin with an Olympic distance. Assess your current fitness practices and pick the appropriate event length for you.
A great local sprint triathlon to consider is the Pine Bush Sprint which is held each year in July. Go to www.cdymca.org/events/pinebushtri/ for information. Other websites to look for triathlons are www.usatriathlon.org, www.trifind.com and www.adksportsandfitness.com.
Once you have picked the distance, the next step is to find an event. You will want to give yourself a minimum of 12 weeks to prepare for your first triathlon. At this point in the season (September) it is a good idea to target your first event for next spring. You can begin your formal training three months before, but you can start informal training right now while the weather in the Capital Region is still good for outdoor activity. Then you can take it indoors through the winter and then formally kick into a training program come early spring.

Gear and training venues
There is necessary equipment for triathlon. For the swim you need to have a pair of swim goggles, a swim cap (this is provided for you at every race, but you may want one of your own for trainings), a triathlon-specific top and shorts that can be worn into the water and on the bike and run (no time to change clothes during a multi-event!), and a wetsuit ( you don’t need one if your first event will be in water that is 74 degrees F or higher, but it is recommended as it buoys your body and helps you swim faster!).
For the bike portion of the race, you will see everything from mountain bikes to custom designed triathlon bikes on the course. You can upgrade once you determine you like the sport, but for your first race, a safe, tuned bike is all you need. You will also need a helmet since it is USAT (United States of America Triathlon Association) rule that all participants wear one. Bike shoes will be necessary if you use clipless pedals, but if you have toe clips then your running sneakers will also serve as bike shoes. The pros don’t use socks, but for mere mortals, socks will help prevent blisters and are recommended. Additionally you will want to have two water bottles and a spare tube, tire levers (for tube removal in case of a flat), and a CO2 cartridge (the newest answer to instant inflation of a tire!). Finally, sunglasses help cut the sun glare and stop bugs and debris from entering your eyes.
Running shoes are the only additional equipment you need for the run portion of your race. You will already have on your sunglasses, socks and triathlon outfit.
You will need to have access to either an open water venue or an Olympic size lap pool (25 yards/meters) to train. Outdoor swimming is somewhat limited in our area, but the Capital District Triathlon Association holds Tuesday night trainings at Chrystal Lake in Averill Park during the summer. Visit www.cdtriclub.org for more information.
The local YMCA’s have lap pools as do the Cicotti Youth Center for a membership fee. Also, The State University of New York at Albany and Siena have pools for alumni and local residents for specific fees.
Outdoor biking can be done anywhere including the Hudson Mohawk Bike Trail. After 5pm, the uptown State Office Campus is a two-mile loop with minimal cars and makes for a great training venue. Indoor cycle classes are a great winter option for training as are bikes mounted on indoor trainers set up in front of your TV in the comfort of your own home.
Running outside can be done all year long or you can run on a treadmill in your home or a gym to keep up with your training.

Fueling, hydrating and electrolyte replacement
Your nutrition schedule which includes fuel, hydration and electrolyte replacement will make or break your race. If you are starting with a sprint distance, the total event can take anywhere from 75 minutes to 2 hours depending on your fitness level. All other distances will exceed 90 minutes for the average beginner, which means a replacement schedule is necessary in order to avoid bonking (having to stop on the course) or DNFing (did not finish)!
The most commonly used products for fueling are gels and liquids like Gatorade. The rule of thumb is to take in 200-300 calories of quickly absorbable fuel every hour.
Hydration needs vary dramatically by athlete and environmental conditions, but the rule of thumb for hydration is 4-12 ounces of water per 15 minutes of activity.
Electrolytes which include sodium, calcium, magnesium, etc. also need to be replaced as you go during events and trainings. Hammer nutrition has a product called Endurolytes, which are specifically designed to replace lost micronutrients on the course so that you avoid muscle cramps and bonking. You can also get some electrolyte replacement from your hydration source if you use one of the sports drinks like Powerade.

Training programming
Just like with your equipment, you can go high end or moderate with your training programming. You will want to follow a formally designed program in order to assure the most positive experience on your first triathlon, not to mention if you are trying to PR (achieve a personal record on a particular race). This site, www.beginnertriathlete.com, is designed for first-time athletes. Here you will find a variety of training programs available for download. You will also be able to log in your workouts after you create your account and can also chat with other triathletes.
If you want a more personalized program and individualized guidance then it will be worth it to invest in a coach. Check out www.usatriathlon.org to find a certified coach in your area. The technology available today through GPS devices, heart rate monitors, power meters and computer software programs specifically designed for coaching, makes remote coaching a reality that is very effective and rewarding for the athlete while minimizing time constraints of meeting in person.
You can also self-coach, though this is the least desirable of the options for training. If you choose this route, then your main goal is to be able to progressively build yourself to complete the distances of each of the events separately during the week and bricked (combined bike/run workout) once a week. Rule of thumb is to get a minimum of two swims, two bikes and two runs each week with more required for the longer distance events.
For your first triathlon, speed is less important than endurance, so work on being able to achieve a comfortable pace for each of the events and then you can add speed work for future races of the same distance.
Triathloning is an extremely empowering experience that not only leads to great fitness benefits, but gives you the skills to maintain focus and personal composure through adverse and challenging conditions.

Judy Torel is a USAT coach, personal trainer, nutrition consultant and psychotherapist. She conducts online services through her website www.judytorel.com. Her office is located in Planet Fitness, Loudonville. She is also a competing triathlete who is currently training for Ironman, Florida.