Ray Long
The New Year started over three weeks ago, you’re still feeling good about your resolutions, and you want to give triathlon a try this year. The only issue is you don’t really know where to start!
You are NOT alone. We all started right were you are. The triathlon community is the most accepting bunch of athletes I’ve met anywhere. We are a community of all sizes, weights, genders, races, religions, ages, speeds, etc. We love the fact that we are now part of the fastest growing sport in the United States.
Most of the people I train with have inspired at least one other person to try triathlon and we are quick to provide advice, suggestions and help to anyone who asks. Note if you ever run into a “grumpy triathlete”, it is probably a roadie (road biker) masquerading as a triathlete – just leave them alone and they will eventually come around, or leave.
First off, since you want to do a triathlon, it can be assumed that you can 1) swim, 2) ride a bike, and 3) run or walk. Athletes without the use of one or more limbs also regularly participate in triathlons with the help of prosthetics, hand cycles and really fast wheelchairs.
Start with a sprint
In terms of distance, you should consider a “sprint” distance triathlon for your first race. This will give you an appreciation for all 3 disciplines with transitions in a competitive environment, and without the endurance rigors of doing a longer race.
A sprint triathlon is typically a 600 meter swim, 12 mile bike and a 3.1 mile run. Most people do this distance between 1 and 2 hours.
There are many sprint triathlons in the greater Hartford area. Check out www.trifind.com and search Connecticut. My favorite sprint triathlon series is the Lake Terramuggus Triathlon Series in Marlborough, CT. The races are every other week during the summer. Check out www.pigironsports.com or the Lake T Facebook Page for more info (note that the 2012 schedule has not yet been set).
Get your gear
What equipment do you need? This is a great question. For your first triathlon you will need:
- swim goggles;
- a bike (almost any bike will do);
- a bike helmet
- running shoes.
You can wear your swimsuit though out the race. Any other equipment is just gravy. You should consider carrying a water bottle on your bike to properly hydrate. There will likely be at least one water stop on the run. The nice thing about this distance is that going “minimal” actually rewards participants with faster times. For example, you won’t have to take time to peel off your wetsuit; you won’t have to clip into your bike pedals if you have platform pedals; you won’t have to change shirts or other clothes. Going light and simple will help you to focus on your race and get the most out of it.
Prepare for your first triathlon
So, how do you prepare for your first race? There are many different approaches to doing your first triathlon. Here are two quick examples highlighting the two extreme approaches to training for your first race.
Ray Long & Erik Emanuele at Ironman Canada
Type A
The Type “A” first time triathlete – Type A picked a July sprint triathlon….in January! She proceeded to calculate the number of weeks that she has to train. She broke down each week so that she swam, biked and ran three times each per week and inserted weight training and stretching sessions where she could fit them. She joined a masters swim group and did several open water swims with a group of people to get the feel for swimming in a group.
Two weeks prior to the race, Type A tapered off the miles/hours she trains per week, but maintained the same intensity. She did at least one “brick” workout per week, where she biked and then immediately ran off the bike for at least 20 minutes to get used to the stiff feeling of running off the bike. She planned out her race strategy in advance so that she knew the course, locations for the transition and finish line.
On race day, Type A knew she would finish and what her approximate times would be for the swim, bike and run, as well as her approximate finish time. She was well prepared and knew exactly what to expect.
Just Do It
The “Just Do It” first time triathlete – Just Do It (or JDI) picked his triathlon within two weeks of the race because a few of his friends were going to do it and it sounded like fun. JDI can swim, bike and run, but had only done so recreationally in the past and never as a competition. He borrowed a pair of swim goggles, dusted off his old Schwinn Varsity 10-speed and found his cross-training sneakers. JDI did a little swimming to make sure he remembered how to swim and had fun with his friends on a couple of short training rides and runs.
On race day, JDI held back on the swim to let the faster “pack” go first in the water. He took his time on the swim and alternated between the freestyle and breast strokes. On the bike and run, JDI paced himself so that he would finish the race and with a smile on his face.
Respect the distance, be realistic – and train!
I’ve seen both of these types of athletes (and everything in between) at every race I’ve done. It does not matter which side of the spectrum you put yourself on. The important thing is that you RESPECT the distance for which you are training. You must be REALISTIC about your goals. You must TRAIN in order to meet your goals and expectations.
When I was training for my first Ironman, the distance was completely new and I was religiously following a training schedule, but had no idea how to really gauge what my time would be based on my training and how my body would react during the race. The best advice I received was: “Have a good time and finish with a smile on your face.” The point of this advice was that once I do the first race at this distance, then I’ll know better how my body will react and what to expect. Then I can start to really work on my finishing time and any other goals. I followed the advice and have the finish line pictures with my wife and daughters to prove it.
For your first race, go out and train, have a good time, meet some new and really cool people, and finish with a smile on your face. Whether you come back for a second race, wind up competing in Ironman, or go on to do something else, you’ll always remember the awesome experience of doing a triathlon.
By Ray Long
