Many of you may already be doing things that help. Do you run, do a spin class, ride a lifecycle, lap swim, or do a treadmill run? Yes? Then you have some triathlon training already underway. No? Then it is time to get started. The first step is to pick your goal triathlon, then write down your training plan. Two or three runs or walks, swims, and bikes each week, 15-30 minutes each, is all you need to do to get ready for your first triathlon, along with running shoes, a bike and helmet, and some swim goggles.
=== What's First? ===Before you actually begin training for a triathlon, there are a few things to do, and the first is to make sure you are healthy enough to actually do the training! Starting any sport or training regimen means that your body may be undergoing some things it is not used to doing. Be sure to have medical clearance before you begin a new workout program. Once you get started, be aware of the differences between training soreness and training pain; soreness might mean nothing is wrong or you just need to take it easy for a day, but pain could indicate an injury that needs attention before it makes you stop training. When in doubt, stop training and get medical help.
One common workout problem is hydration - or lack of it. You need to take in enough fluids to give your body the liquid it needs to function. While it is possible to over-drink, that does not happen very often in short events like sprint triathlons. Another common setback is muscle cramps. Recent research ideas indicate that cramps are not always from dehydration or low electrolyte levels; they are frequently fatigue induced. The muscles cramp because they have been asked to do more than they are used to doing for a prolonged period. The way to diminish the occurrence of cramps is to workout with gradually progressing durations, and to have some parts of those workouts at intensity levels higher than you would be doing during a race.
=== Gear and Clothes ===What kind of equipment do you need to do a triathlon? A bike, a bike helmet, and running shoes. There are is more that you could have - things that will help you race better or safer.
Swim: You don't need any special gear, but goggles are a big plus. They protect your eyes and they help you swim in a straight line.
Bike: Besides a bike helmet and a safe, working bike (bolts tight, brakes working, tires not too old and properly inflated), other goodies that will help are sunglasses, a water bottle holder attached to the bike (called a cage). Shoes are a must, too (a lot of triathletes will wear the same shoes on the bike and the run). A key bike element is regular maintenance: checking tires, checking brakes, and lubricating the chain (note - use a bike chain lubricant, not WD-4. WD-40 will make your chain wear faster, it attracts dirt).
Run: You need shoes for the run! Socks are optional, but don't do a race sockless if you have never run that way before, doing so can lead to blisters. To prevent a blister, you could lubricate your shoe with Vaseline-type products around areas that feel "hot" from trial/training runs done sockless. Another run help is a hat to protect your head and shield you from the sun. And wear those sunglasses from the bike, too.
Clothes: You should wear the same clothes for each leg of a triathlon. Pick something that is not baggy and dries fast; in a short race, just a swimsuit (female) or a swimsuit and a shirt (male) may be enough.
Training for Your First Triathlon
Triathlon Workouts and Training Part I
Workouts and Training Part II
The Last Few Weeks Before A Race
