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Triathlon Training

So you want to do in a tri but don't know where to start? If you live in the Wake Forest area you may enjoy training on the actual race course!  See the maps and cue sheets below.  The program outlined below is an entry level sprint triathlon program you may find helpful.

Training Program

This program is just a recommendation for how to train for a race of this type. As always, please check with your physician before beginning any new training program. Turning Miles into Smiles is not a training organization, we just want as many people to learn about The Smile Train, the sport of triathlon and being healthy!

Here are some helpful tips for reading the program below:

• S = Swim    B=Bike   R=Run
• 1 length of the pool is usually 25 yards or meters (the length of most lap pools)
• Brick = bike ride immediately followed by a run; this will help you get your legs used to running after the fatigue from the bicycle portion of the event
• REST = do not workout! If you are new to the sport, give your body these days to rebuild itself. While you will likely not over train for this event using this program, your body will experience some 'shock' from the inclusion of other sports. Let yourself recover so you can continue to improve!

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	REST	S: 10 lengths R: 10 min.	S: 10 lengths R: 10 min.	S: 10 lengths R: 10 min.	REST	B: 15 min. brick R: 10 min.	B: 20 min.
Week 2	REST	S: 12 lengths R: 10 min.	S: 12 lengths R: 15 min.	S: 12 lengths R: 10 min.	REST	B: 20 min. brick R: 10 min.	B: 25 min.
Week 3	REST	S: 15 lengths R: 15 min.	S: 12 lengths R: 20 min.	S: 15 lengths R: 15 min.	REST	B: 20 min. brick R: 15 min.	B: 25 min.
Week 4	REST	S: 15 lengths R: 15 min.	S: 15 lengths B: 25 min.	S: 15 lengths R: 15 min.	REST	B: 15 min. brick R: 10 min.	B: 30 min.
Week 5	REST	S: 20 lengths R: 15 min.	S: 15 lengths B: 30 min.	S: 20 lengths R: 15 min.	REST	B: 25 min. brick R: 10 min.	B: 30 min.
Week 6	REST	S: 20 lengths R: 20 min.	S: 20 lengths B: 30 min.	S: 20 lengths R: 20 min.	REST	B: 30 min. brick R: 10 min.	REST
Week 7	REST	S: 24 lengths R: 20 min.	S: 20 lengths B: 30 min.	S: 24 lengths R: 20 min.	REST	B: 30 min. brick R: 15 min.	B: 35 min.
Week 8	REST	S: 15 lengths R: 15 min.	S: 15 lengths B: 15 min.	S: 10 lengths R: 10 min.	REST	B: 10 min. brick R: 10 min.	RACE DAY

Gear to Get You Started

Swim

• Swimsuit: Get a good fitting swimsuit that won't require any tugging-on while swimming and will be comfortable to bike and run in.  I'd suggest getting a one-of-a-kind swimsuit at Splish.com.  Don't want to spend too much money - get one of their "Grab Bag Suits"!
• Goggles: you can buy goggles at Target or any sporting goods store; comfort is key not price!
• Swim cap: this helps keep your hair out of your face and decreases the drag when you swim. Check your local Target or sporting goods store. If you haven't had a swim cap before, be sure that you dry it after each swim and put a shake of baby powder inside and shake it up. This keeps the cap from sticking together and makes it easier to put on.

Bike

• Bicycle: you can use a road bike (skinny tires), a mountain bike (fat tires) or a hybrid. If this is your first race and you don't have a bike, borrow one! You don't need fancy shoes, handle bars, or tires to start with. Just get out there and have fun! Once you decide this is your sport, then go buy yourself the fanciest wheels you want!
• Helmet: you won't be able to ride without a helmet! Find one that is light weight and comfortable. These are everywhere!
• Water bottle: water bottle cages can be purchased for very little at Target or your local bike or sporting goods shop. Staying hydrated (drinking liquids) is key. Mount a water bottle cage to your bike and drink a few sips about every 10 minutes.
• Get-back-pack: Not mandatory, but you'll wish you had it when you get a flat. If you have your own bicycle, you should already have a get-back-pack strapped under your seat. If you don't - get one. You should carry with you a spare tire tube (or 2), a CO2 cartridge (or 2), a flat kit for your tire including the tools to take off your tire and emergency contact information.
• Clothing: any shorts or shirt you have that are comfortable to ride in are fine. You'll want to stay away from anything all cotton as your swimsuit will soak them and you'll be dripping the whole time you ride. As you get more experienced, you'll begin wearing fewer and fewer clothes for each event. Personally, I wear a Skirt over my swimsuit and shoes with no socks. That's it! It makes for a fast transition to my bike ride and I dry off pretty quickly.

Run

• Shoes: Your shoes need to be very comfortable and made for running or walking, whatever your pace may be.
• Socks: If you want them, get good socks.  If you don't want to wear socks, give your feet a few weeks (and a bottle of Liquid Band Aid/Nu Skin) to get tough

• Swimwear: Splish.com
• Swim caps: cheap and free. I'll have one for you at the race!
• Women's wear: SkirtSports.com
• Nutrition: Hammer Gel - Apple cinnamon, it tastes like apple pie
• Hydration: Good ol' Gatorade powder - mix it to your liking
• In my first aid kit: Liquid Band Aid/New Skin: I use this like it's lotion. I apply it to my feet anywhere I think blisters may appear and over any hot-spots on my feet. I keep a bottle of this in my transition bag too, just in case.

Tri-Newbie Do's and Don'ts

• Do bring a towel to put on the ground at the transition area where you'll go from swim to bike and bike to run. This defines "your space"; don't take up more space than you need.
• Do thank the volunteers and race coordinators. They all worked hard to put on the event you are doing. The large majority of people at the race aren't getting paid to be there! They are supporting you because it's just as much fun to help as it is to race!
• Do try to pickup your packet the day before the race. There is usually a map of the transition area and the course. This allows you time to familiarize yourself with the layout before you get there on race day.
• Do get everything you need for your transitions from swim to bike and bike to run together in one bag the night before the event.  Then pour it out, and talk through what you will do to make sure you have everything. Take extras too - if you have 3 swim caps and 2 goggles - bring them all. You may need them or a fellow athlete may be in a bind!
• Do walk through the transition area the day before the race and ask as many questions you have about the race logistics BEFORE race day. The day of the race, there is a lot to do so you may have a hard time finding the race coordinators standing still. If you do have questions about the logistics of the race, make friends with the people around your transition area and ask them.
• Do put your number on your bike and helmet before the race and pin your race number to the front of your shirt or shorts for the run.
• Fill up your tires with air the morning of the race. There are usually a few people in the transition area who bring pumps with them and are happy to share if you need to borrow. Remember, they had their first triathlon at one time too!
• Don't ride your bicycle anywhere without your helmet. Even before the race - you can be disqualified if a USAT official sees you and besides, it's just not safe. You wouldn't drive without your seatbelt would you? Wear a helmet.
• Don't wear underwear beneath your bike shorts. They are made to be worn alone and by not doing so, you'll actually be more uncomfortable! Try it and enjoy the freedom!
• Don't totally change clothes between each event. Put on the minimal amount of clothing between events. If you can ride your bike in your shorts and swim suit, then wait to put on your shirt. If the weather is warm enough you may not need it. Not only will it make you faster, in the summer months you may be more comfortable.
• Don't do anything on the day of the race that you haven't done in training. This includes running without socks, wearing new shoes, eating new foods, and especially wearing new clothes. The last thing you want on race day is a new blister or hot spot (from chafing) from your super cool clothes.
• Do pay attention to when you start the swim. If you get in the water towards the end, you may want to bring your breakfast with you so you don't burn through all your fuel sitting around waiting to get in the water.

This is in no way a comprehensive list. There are a slew of beginner triathlete sites out there so do some searching and you'll find more information that you know what to do with.