A triathlon is one of the benchmarks for measuring fitness in the endurance realm. Combining distance swimming, cycling and running, the sport requires at least a moderate mastery of all three disciplines. A full-distance triathlon (a 2.4-mile swim, 112-mile bike ride, and 26.2-mile run) might be too much for the average weekend warrior, but a shorter distance like a sprint (0.5-mile swim, 12-mile bike ride, 3.1-mile run) or an Olympic distance (.96-mile swim, 25-mile bike, 6.2-mile run) is a very reasonable item for your fitness bucket list.
To get you ready, we got some insightful tips from Jesse Kropelnicki, managing director and professional athlete coach at OutRival Racing, a Texas-based endurance sport training service for numerous Ironman champions and professional racers.
“You’ll need about 10-12 weeks for the average person with some sporting background to train for a sprint, 16 weeks for someone who doesn’t,” Kropelnicki says. Pick a local race about three months out, so you have a deadline, then go to work on the three disciplines.
“It’s all about frequency,” he says. “Get in three bikes, swims and runs (per week), even if they’re all equal distance.” If you run 30 minutes three times, ride an hour three times, and swim a half hour three times a week, you’ll be ready by the time race day comes around.
Go Above and Beyond
As you get closer to race day, ramp up the following formula from Kropelnicki: “As a general rule, you should be able to triple the swim yards, ride eight thirds of the bike distance, and run seven thirds of your run distance in at least two weeks in the previous six weeks coming up to the race.” That means for a sprint tri, swim a total of 1.5 miles, bike a total of 32 miles, and run 7 miles in the weeks approaching your race. “Those are the benchmarks to say that durability won’t be the limiter,” he says.
Don’t Worry About Long Sessions
“The biggest mistake beginners make is putting in a long session,” he says. “Especially in the run.” Doing a long run, then doing it again after a two-day layoff, will allow your muscles to tighten up and set you up for an injury on your next run, even though you’re swimming and cycling on that two-day break.
“A good rule of thumb is to never have one run that makes up more than 35 percent of your weekly mileage,” he says. “A lot of runners will do two 45-minute runs and then a two-hour run, and that just crushes them.”
Grab a Bite
About 2.5 hours before the start of the race, Kropelnicki recommends fueling up with food. Here’s his go-to pre-race meal.
0.5 - 2.0 cups of unsweetened applesauce, depending on size of athlete
1 bottle of PowerBar Ironman Perform
1 scoop of whey protein in 2 - 3 oz. of water
—by Billy Brown