“When should you start training for your first triathlon?” is a question I was asked by a door-to-door salesman today when he saw my Doc Spackman Triathlon shirt on. I think everyone wonders that about their first triathlon and then those who’ve taken a long hiatus often wonder it as well.
The answer to the question lies in the answer to your triathlon goal. If you’re just looking to “finish” a Sprint Distance Triathlon and you’re really not in shape, then you should try to get in 30 days of training for each discipline. That means 30 solid days for swimming, 30 for running and 30 for biking. So figure out how many days per week you want to train. Let’s assume you’re going to train 5 days per week and you’re only going to do one of the three disciplines each day.
That would mean you need 5 1/2 weeks for each discipline, or 16 1/2 weeks total. If you’re race is May 1st, then you should start training the week after Christmas. If you plan to bike and run on some days (which you should definitely do, and do often), then subtract the number of times you plan to do that. I would think you could start as late as January 25th if you doubled up on some days.
If you plan to do well in your triathlon and are actually hoping to “race” for a good place, then your training should begin after the above 16 1/2 weeks. That 16 1/2 week plan should get you into good enough shape that you’re able to actually start training to race, rather than training to finish. Training to race is less about being able to run 3.1 miles and more about running it fast.
And another 30 practices for each discipline and really work those days hard. Fartleks, wind sprints, hill workouts, hypoxic swim workouts, one arm and other swim drills, spin classes, interval training and weight lifting should all enter the picture at this point. If you want to win that May triathlon, then start training the first 16 1/2 weeks Labor Day weekend – and then after New Years Eve, pick up the pace and start thinking about winning.
I’ve done 45 triathlons and have competed at the Ironman level. My first triathlon was the 1998 Doc Spackman in Illinois. That first bike to run transition was a lesson I never forget.
