Triathlon 101

Swim Bike Run

Great sport because of the cross training and using different muscles in each discipline. There is no impact on swim or bike and we all know running is great bang for our buck in terms of calories burned in the amount of time. Four different distances

Different distances. Ironman, ½ Ironman, Standard, Sprint, & Super Sprint.

A great race to start with is a Sprint 400 meter swim, a 10 mile bike, and a 5K run Websites to find a good local race near you is TriFind.com Runsignup.com and Active.com

A good way to start training is to follow the rule of 10.

10 pieces of Equipment needed

1. Swim suit or Tri suit (2 piece or one)

2. Goggles

3. Swim cap

4. Bike. Start with the basics. Use a bike you already have or borrow a bike before you invest in a bike. You can always train on a stationary bike at your local gym or even home if you have one

5. Bike pump

6. Helmet

7. Sunglasses

8. Sneakers with easy laces are a must

9. *Watch with gps and HR or app on phone to track distance, intensity and volume

10. *Race belt

Volume

10% rule when it comes to training volume

From one week to the next never increase your distance, or duration, or intensity by more than 10% Start where you are not where you want to be.

SWIM ‐ If you can swim 25 yards nonstop without stopping then for the first week practice swimming 25 yards at a time resting 10‐30 seconds between each lap up to 200 yards total.

Bike – If you bike right now, what distance or amount of time do you usually bike for? If you are doing a spin class that is equivalent to about 15‐20 miles. Take that distance or duration and increase by 10% each week

Run – What distance can you run without stopping currently? Go ahead and increase that distance by 10% from one week to the next till you reach your goal distance.

Each week try to do each discipline twice a week

After 2 months of consistent training with two sessions of each discipline per week (that is 6 workouts per week) then try to do each discipline three times a week. So with three disciplines that would be 9 workouts in 7 days.

Warm Up for 10

Always warm up for a minimum of 10 minutes at a super easy intensity .

Effort level 1‐10

On a scale of 1‐10 so 1 is you are sleeping and 10 is maximum effort.

5 is you are up and walking around. Warm up

6 is warm up easy ‐ Singing pace

7 is aerobic endurance where you burn fat as fuel source, lips closed and breathing in and out through your nose exclusively. ‐

Conversational pace

8 is where you can nose breathe but it is really really hard to nose breathe. Hard to talk but you can speak a few words between breathes

9 is where you can no longer nose breathe. One word between brearthes

10 is all out 100% maximum effort. No can talk

80% of your training should be in the 5‐8 effort.

10% stretching, foam rolling, lateral movement

10% level 9 & 10.

Brian is a practicing attorney, specializing in personal injury cases with a subspecialty representing cyclists in bike/ auto accidents. He is a lifelong resident of St. Petersburg, and has been active, as both a participant and race manager for in excess of thirty years. He has worked on all phases of race production, including being one of the early race directors of St. Anthony’s Triathlon; announces many races on the West Coast of Florida, and served the Florida Region on the National Board of Directors for USATriathlon for six years, and is the Past President of that Organization. Brian is also on the Board/ Executive committee for the Frogman swim, proceeds of which benefit the Navy Seal Foundation providing multiple forms of assistance to families of Seals who have made the ultimate sacrifice for our Country. He is married to Awilda, and remains active in our sports community as both a participant and as an announcer of triathlons, running events, and the Seal Frogman Swim across Tampa Bay. He can be reached at bch@bchfirm. com, or 727-515-9397.