Am I ready to start training for a triathlon?
/As this year has progressed and you have taken on your new year’s resolution. You might have thought to yourself “Am I ready to start training for a triathlon?” It is quite a daunting test of physical and mental endurance but with a solid block of training it can become an incredible feat that leaves you wanting more. What we are going to discuss are the main indicators that you are ready to take on the challenge; to rise to the occasion and to survive you’re the training commitment involved in your first triathlon.
1. Fitness Level
The beauty of a triathlon and what brings people back to the sport year after year is the fat that you are truly on competing with yourself. It is a fantastic marker for your progress and marks the improvements from your dedicated training. That all being said when you are starting off there are a few markers that will indicate that you are ready to begin your first training block.
Swimming: Swimming has a technical challenge and if you, like me haven’t swum a lap since your last high school swimming carnival 15 years ago, you will need to practice your freestyle technique. A solid indicator that your swimming is up to the standard needed is that you can swim at least 200–400 meters without stopping. In your early training phase, it might be worth speaking to swimming coaches about ways to improve your technique to make it more efficient. But in the grand scheme of things the shortest event in the triathlon is the swim, which leads it to being more the price of admission to reach the cycling and running legs.
Cycling: To determine you are ready to start training on the bike, first you will need a bike that is comfortable to ride for 30-60minutes at a time. In the early stages of training and for the shorter distances of the triathlon discipline, this will be less important. But as your wish to spend more and more time on your bike a bike fitting would be recommended. Once you have acquired your bike, the physical challenge of cycling is the easiest of the three disciplines and is usually very achievable to start training even to novice cyclists due to its low impact.
Running: To determine you are ready to start your running training, being able to jog without stopping for 20 minutes even at a slow pace is enough. Running can feel like the most daunting leg of the triathlon, it comes last, and you have a bit of fatigue from the two prior disciplines already built up in the system. So, being comfortable and confident in your running is essential. If you have any doubts about your running or feel that this is your weakest segment of the three events, discussing with a physiotherapist is key. You will be able to have your running assessed and they can correct any imbalances that could lead to problems further down the line.
2. Injury-Free & Healthy
Before even considering undertaking a triathlon you must consider your current health. If you are unsure if triathlon training will be suitable for you based on your medical history, please discuss this with your GP or specialist. Most people will be okay to proceed but if there is any doubt please seek advice, it is better to be safe than sorry.
One of the biggest challenges when taking on a triathlon is training at a rate that is sustainable. That means that the increases in your workload are easily managed. Big training spikes and huge efforts are major contributors to injuries in the triathlon training. This highlights the importance of speaking with a trained professional or coach to establish a training program that works for you. A program should be individual and be able to fit around your schedule as we will discuss below.
3. Comfortable with Time Commitment
Training for a sprint triathlon (the shortest distance) typically requires 3–4 hours per week. Longer races (Olympic, Half-Ironman, or Ironman) will take more of your time each week, requiring 6-10 or more hours a week. This time commitment is not only something that you have to find appealing or at least manageable but something that your family and friends need to agree to as well. With a well-constructed training program and creative time management every situation can lead to a successful triathlon event. But it is a consideration that should be understood by yourself and your support team, because when the training gets hard you will want their help and support to keep pushing through.
4. Willingness to Learn & Improve
Triathlon training involves technical skills like efficient swimming, ergonomic cycling position, and a solid running form. Having a discussion with a physiotherapist on the best approach for your personal demands is the best way to improve without increasing your injury risk. Personalised drills and assistance with running form and pedal efficiency will ensure you are able to maximise your training time and see the quickest results from your hard work.
5. Motivation & Mental Readiness
Triathlon training can be tough, requiring discipline and patience. It is a sport of small gains over a long period of time. This means that your motivation will have peaks and troughs, it is a great idea to find ways to motivate yourself within the training program. Set yourself small goals and celebrate any and all success. A great support team, family and friends can be a huge support tool to assist you in reaching your goals. Most importantly enjoy the process and the rewards will come.
Next Steps
Pick a race (If you find the longer events intimidating start with a sprint-distance triathlon).
Follow a beginner-friendly training plan (8–12 weeks for a shorter distance).
Focus on consistency rather than speed or distance at first.
Join a local triathlon club or find training partners
See a Physio for any help reaching your goals!!
Seb