BECOME A TRIATHLETE. Why not? It’s never to late …
By Jason Black, Letterkenny 24/7 PRO
How many hours per week do I really need to train?
It’s easy to be a bit too eager and over-train for your first race. A beginner can realistically train two to four hours per week in preparation for a sprint triathlon. If you’re a seasoned athlete in any of the three sports, you can use that base to start out at a higher level. Someone completely new to endurance sport will get great benefits with four or five 30 to 45-minute sessions per week.
Your first workouts?
Assuming you have no experience in swim, bike or run.
Swim: Two times per week: Start with very short segments in the pool such as 10–20 x 25 meters and progress to 50s and 100s.
Bike: One to two times per week: Most people can bike for 20 to 30 minutes nonstop, so starting there and progressing up to an hour over the course of four to six weeks is a great start.
Run: One to two times per week: Brand new runners should start with a walk-run program such as five x (three minutes jog/two minutes walk).
Do I need a coach?
As someone who is new to the sport, it may feel counter-intuitive to hire a coach because it seems like that is reserved for top-tier athletes. The truth is that, as a beginner, you stand to gain the most from investing in some guidance, especially early on.
Aside from the physical and mental demands, triathlon is a sport of experience, a good knowledgeable coach who has seen it all can guide you away from many of the pitfalls and common mistakes a new athlete can make. A coach will teach you how to navigate the entire training and racing process and work with you to create an initial blueprint for success in all aspects of the sport.
How do I find the time?
The idea of balancing the swim, bike, run and strength training required to be ready for your first triathlon can be overwhelming. Add to that the fact that all of the current commitments you have in your life—family, job, school, etc.—are not going anywhere, and getting to the start line can feel like an impossible-to-solve puzzle.
Have a plan
Plan ahead for the next training week, set clear targets and decide when you’re going to fit in your sessions. The worst thing is waking up not knowing what your training is for that day and not knowing when you’re going to fit it in.
Have clear goals
Time management begins by establishing your vision. Know your strengths and weaknesses, identify the two or three key workouts that will act as the building blocks for each week. Once you know your specific needs and how to address those needs, then lay out your weekly schedule around your building blocks.
Get creative
Look for and capitalise on opportunity. After dropping off kids at swim practice or piano lessons, squeeze in a run, bring your bike or swim with them. Find or create gaps in your activities that allow for growth.
Get it done early
I get up early before work and on the weekends to get the bulk of my daily workout in so that it’s done for the day and I have time to do things after work. You have to prioritise. How bad do you want it?
Remember this is fun!
I still think of my workouts as ‘play time.’ It might be hard to get going, especially if it’s a really tough workout, but I do remind myself of how lucky I am to be able to do this sport. When I think of it as ‘play,’ it just naturally rises to the level of the fun thing I get to do, and it’s easier to make time for it.
Every little bit counts
Something is better than nothing. Twenty minutes in the weight room or half of your swim workout is better than not at all.
What if I can’t afford a coach?
If hiring a coach is too far out of your comfort zone, or if it’s too much of a financial commitment.
Find training groups. Many coaches and tri clubs offer free (or low-cost) group workouts, and many of the people there have probably been doing the sport for a while and have plenty of insight.
Learn by attending a triathlon
Spectating or volunteering at a local race is an excellent way to see firsthand all that is involved in the sport and the many types of individuals participating. You will almost certainly identify with or be inspired by someone racing.
Visit your local triathlon, running or cycling shop. This is a great way to meet like-minded athletes, discover local teams and find training partners,
Simply join by logging onto wwwtriathlonireland.com
Nominate Letterkenny 247 Tri club as your club pay your annual sub and get started from scratch today. You will have no regrets.
Why not Try-A-Tri?
Letterkenny 247 Triathlon club hosts their fifth annual Try-a-Tri, which which place in Aura leisure Centre Letterkenny on April 24.
Here’s you chance to dip your toe into life as a triathlete as the event is for the complete beginner and the only person your competing against is simply yourself as you aim to complete the distance.
A Try-a-Tri is a shorter than normal race involving a 200m swim 13km cycle and and a 3k run.
Letterkenny 24/7 Triathlon club have ran this event since 2012 with the cooperation of Aura Leisure Centre.
To take part you need to be able to swim eight lengths in a pool with no deep end, have a roadworthy bike and a helmet to cycle the 13k and then finish the event of with a 3k run.
It is challenging but manageable if you have a reasonable level of fitness.
The club has put up a five-week training plan on its facebook page which if followed will leave you well able to do the race.
If you wish to enter please do so on triathlon ireland website and if you have any queries please contact the race director at 247tryatri@gmail.com. Details are also on the Letterkenny triathlon Facebook page. Because this is a pool based event spaces are limited so early booking is advised.
This year the club is also organizing a super sprint which is the same as above except the swim is 400 metres.
This is to facilitate the more experienced triathletes who want to do a shorter race to start off their season.
Entry is available through the triathlon ireland website as well.
As well as the entry fee for both races which is €35 for non-triathlon Ireland members must have a one day licence.
Here’s your chance don’t miss the opportunity to make a difference.
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