There's nothing like a new challenge to keep your running fresh. Most often, runners challenge themselves by trying to run farther or faster than they have done before, but there is another way that is just as rewarding and gaining in popularity: competing in a triathlon. A few years ago, I did my first triathlon after having done nothing but run for more than ten years, and I found the experience so rewarding I have done a mixture of triathlons and running races ever since. Not only do I find triathlons fun and motivating, but I've also discovered that training for them actually improves my running.

Along the way, I have learned a few things about how to make the transition from runner to triathlete that I would like to share with you here. I'll do so by answering the questions most commonly asked by runners who are thinking about trying a first triathlon.

How do I learn to swim?
Swimming is the greatest source of anxiety for most runners training for a first triathlon. Every new triathlete should get some kind of swim coaching. Proper swim technique is so subtle and precise that even professional triathletes continue to work on it throughout their careers. You'll never discover this technique on your own. The best way to develop it (and the confidence that comes with it) is to find a masters swim group in your area and talk to the coach. While you may need to increase your fitness before you are ready to join the group workouts (which I highly recommend that you do eventually), the coach will in most cases be more than happy to work with you individually for a reasonable fee. Most new triathletes who take this route achieve very rapid progress.

After a while, you should begin doing occasional swim workouts in open water, because triathlon swims take place in open water; you need to be comfortable in such an environment. Always swim in safe areas and in the company of at least one other person.

How do I learn to bike?
Cycling is not as technique-intensive as swimming, but there is still a learning curve involved. The most common mistakes that runners make on the bike are setting up the bike improperly, pedaling in too high a gear, rocking in the saddle, and pedaling with wide knees. Have a knowledgeable mechanic or cyclist help you set your seat height, handlebar height, and other adjustable parts of the bike to give you the most comfortable and efficient riding position. When training on the bike, choose gears that allow you to pedal at least 75 RPMs (just count how many times either foot makes a full circle in 20 seconds and multiply by three) on all terrain except the steepest hills. Keep your hips immobile while pedaling, except when climbing out of the saddle, and keep those knees in.

What kind of training program should I follow?
In a typical triathlon, the average participant spends about twenty percent of the total race duration swimming, fifty percent of the total race duration cycling, and about thirty percent of the total race duration running. You training should approximately match these distributions. Each week, you should do roughly equal numbers of swim, bike, and run workouts, but your bike workouts should be longer and your swims shorter. For example, if you work out six times, you will swim twice, bike twice, and run twice, but your longest bike ride might be 90 minutes, whereas your swims might last 45 minutes each and your runs, 60 minutes.

Begin with an amount of training that is appropriate to your present level of fitness and increase the workload incrementally throughout the time you have available before your race, always allowing enough time for recovery. If you are in pretty good shape from running, give yourself about twelve weeks to prepare for a first sprint triathlon (0.25-mile swim, 15-mile bike, 3- mile run). Don't go longer than the Olympic distance in your first tri (1.5K swim, 40K bike, 10K run).

After doing at least four weeks of aerobic base training, you can begin to perform one high-intensity workout in each discipline once a week. You should also do one long workout in each discipline on a weekly basis, as well as one "brick" workout, which is a bike ride followed immediately by a run.

Should I train more than once a day?
Two-a-day workouts are much more common in triathlon than in running, because the threshold of diminishing returns is much higher, but it's not necessary for first-time triathletes whose goal is just to complete a race. It's a personal decision. Start with six or seven workouts per week, and if you like, add one workout to your weekly schedule every few weeks and see how you handle it. Don't do more than ten workouts a week in preparation for your first triathlon.

What kind of equipment do I need?
I would not recommend going out and buying a $2,000 triathlon bike for your first sprint triathlon. They are terrific, don't get me wrong, but you should probably get a taste of the sport and determine whether you like it before you make that kind of investment.

Essential gear for swimming includes a swimsuit, goggles, and a swim cap (if you have long hair). If you are new to swimming, swallow your self-consciousness and wear an actual "Speedo" racing suit (male or female). The truth is, you'll feel more self-conscious wearing anything else, as the vast majority of lap swimmers sport the Speedo look. Choose goggles that fit the shape of your face, or else they will leak. To avoid lens fogging, spread a tiny drop of baby shampoo on the lenses before each use.

For cycling, you need a bike, of course, plus cycling clothes, a helmet, cycling glasses, a tire pump, a spare tube, and a hex wrench set for tightening and loosening bolts. If you happen to have a road bike, use this. Otherwise, an off-road bike such as a freestyle or mountain bike will serve, although it won't go as fast. You can improve the speed of a mountain bike by replacing the fat, knobby tires that come with it with smooth, thinner tires meant for street riding. A mechanic at your local bike shop can make the switch for you. Whatever kind of bike you choose to ride, get it tuned up before you begin training on it. Your mechanic will clean and lubricate the drivetrain, replace worn parts, and adjust the fit, and can also suggest simple upgrades. Get some basic maintenance tips (how to fix a flat, oil the chain, etc.) while you are there.

For running, you can keep using the gear you have been using already. There is also a lot of optional equipment you can get. I highly recommend the use of a good sports watch. Heart rate monitors are extremely useful but are less essential. Triathlon suits are swimsuit-cycling short hybrids that are meant for triathlon racing, and nothing beats them for this purpose. Let's leave it at that.

What should I eat and drink?
Your everyday diet should be the same as any other health- conscious person's diet: high in slow-burning, low-glycemic carbohydrates (e.g. whole grains), fresh fruits and vegetables, and water, and low in processed foods, refined carbohydrates (e.g. cookies), and saturated fats. Your proteins should come from quality sources such as fish. Eat enough calories to maintain a consistent bodyweight once you have shed any excess fat through your training. You may find that you need to eat more to maintain your weight than you did when you were less active.

Carbohydrate is the primary fuel source for cardiovascular exercise. Eating plenty of low-glycemic carbohydrates is the best way to keep your muscles stocked with glycogen, which your body relies on during long workouts. During workouts, drink a quality sports drink containing water, six to eight percent carbohydrate, electrolytes, and about one gram of protein for every four grams of carbohydrate. Research has shown that this 4 to 1 carbohydrate-protein ratio speeds glucose to working muscles faster than drinks that contain no protein. After your workout, immediately ingest a recovery sports drink with the same four-to-one ratio. Getting the proper amounts of carbohydrate and protein into your body within the first thirty minutes of completing exercise will dramatically increase your performance the following day.

Matt Fitzgerald was the 20th American finisher at the 2001 Suzuki Rock n' Roll Marathon and is the author of Triathlete Magazine's Complete Book of Triathlon, forthcoming from Warner Books (Spring 2003).