Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.


Play Better

Jumpstart Your Triathlon Training

Adam Pretty / Getty Images

When 1,800 athletes enter Kailua Bay in Hawaii for the 33rd annual Ironman World Championship on Oct. 9, they will embark on what for many is the ultimate endurance sports accomplishment. The race is considered the end of the triathlon season for most of the country, though Florida hosts a number of events later this year, including Ironman’s 70.3 (half Ironman) championship in Clearwater on Nov. 13 and the inaugural Key West Triathlon on Dec. 5.

But just because the season is drawing to a close doesn’t mean your training should wind down as well.

Triathlon is one of America’s fastest-growing sports, booming even in the midst of the recession. More than 1.2 million participated in a triathlon in 2009, according to the Sporting Good Manufacturers Association (SGMA). That’s up 51 percent since 2007. Membership in USA Triathlon has grown from 40,000 in 2002 to 135,000 this year.

Most newcomers to triathlon jump into the sport as a New Year’s resolution, aiming for an early spring debut. That’s not an unreasonable timetable for a sprint or Olympic distance triathlon, especially if you have a strong swimming background. But the fall is a better time to begin training for your first triathlon, especially if you have little to no competitive swimming experience.

Joe Biondi, a longtime masters swim coach in the Tampa Bay area, gets calls every February and March from non-swimmers looking to complete the St. Anthony’s Triathlon, an Olympic-distance event (1,500-meter swim, 24.8-mile bike, and 5K run) in St. Petersburg usually held in late April. “You need to give yourself more time to learn the freestyle stroke and also build up enough endurance,” Biondi says. Give yourself ample time by beginning today, and use the tips that follow to get off to a fast start.

1. Enroll in Swim Class

Many people learn “survival swimming” as kids but do not know how to exhale underwater, catch-and-pull, and take advantage of body roll. The easiest and least expensive way to learn is by joining a masters swim program, where a coach will work with you as part of a practice involving more experienced swimmers.

2. Find Deals on Gear

You probably know how to ride a bike, but many new triathletes have never donned lycra shorts, bike shoes or even a helmet. It’s a lot easier to get comfortable on a bike in the fall—and find year-end closeouts on bikes, which will be your biggest triathlon purchase—than it is in the winter, especially if you live in parts of the country where ice and snow is a factor. It’s also wise to learn basic bicycle maintenance, including how to change tires. Many bike shops offer clinics.

3. Spin Your Wheels

If you can get comfortable on the bike in the fall, you won’t worry as much about missing time on the bike in the winter months due to weather. Instead, you can take group cycling or “spin” classes to get your Energy System Development, or cardio, fix.

4. Find Strength in Numbers

As with swimming, the best way to get up to speed on a bike is by joining a group ride. Even if you’re just riding in a group of three or four, that’s invaluable experience since you’re able to alternate between being out front and pulling and drafting off the riders in front of you. Drafting is illegal in most triathlons, but group riding experience is invaluable as interval training. Plus, it’s more fun to ride with others than going it alone.

5. Hit the Road

Many triathletes enter the sport with strong running backgrounds and focus on swimming and cycling. But the fall months are the best times to run and feature the most 5K, 10K, and half-marathon races.

6. Speed Up, Slow Down, Repeat

If your running is typically lots of long, slow, distance, there’s no better time to get on an interval program to work on your Energy System Development. This will make you a faster runner while training less, which is important since you’ll also be spending time in the pool and on the bike. That cross training also will help your running.

7. Start With a Duathlon

In many parts of the country, it’s possible to compete in duathlon (run-bike-run) events in the fall and into the winter months. This is a great way to ease into multisport, master transitions, and build confidence, especially if you’re still getting a handle on swimming.

By getting a jump on triathlon training in the fall, you’ll be much further along when January comes and can hit the New Year running, as well as swimming and biking.

About The Author

Pete Williams – Pete Williams is a contributing writer for CorePerformance.com and the co-author of the Core Performance book series.

Read Full Bio

Tags: Swimming, Race, Goals, Energy System Development, Triathlon, Training, Outdoor Recreation, Cycling, Running