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Tri-Umphs (Triathlons & Duathlons)
Secrets to Success: Five Tips for Newbie Triathletes
By Margie Shapiro
March/April 2011
For the Washington Running Report
Making the leap from runner to triathlete is an exhilarating experience, so let me offer you congratulations on even considering the option. There are a number of excellent resources in DC, Maryland, and Virginia for new triathletes: clubs and training programs galore; qualified coaches who are certified by our governing organization (USA Triathlon); athlete services that provide technique lessons, VO2 max and blood lactate testing; professional bike fittings, etc., and many running, bicycle and multisport stores where you can find top-notch equipment and training options like fun runs and group rides.
Below are my five best tips to get you going on the right track---and in the right lane.
#1 Get some help. Take advantage of all of the resources in our area–join a club or training group, have a friend mentor you, pull a training plan off the Web or out of a magazine, or even hire a certified coach. You will appreciate the direction an experienced triathlete can give you. If you have enjoyed camaraderie in the running world, be assured you will find more of the same in triathlon.
#2 Focus on technique. If you are new to the pool, an experienced swim instructor is a must. Swimming is the most technical of the three sports; even top-level swimmers spend a large percentage of training time doing drills to hone technique. In addition, swim fitness carries over to the bike and run, so the better you swim, the more productive you will be in all three disciplines.
As for the bike, just spending time in the saddle will indeed improve efficiency and your ability to handle the bike smoothly and safely. Make a concerted effort to improve your pedal stroke, too. Some easy ways include very high and very low cadence riding, single-leg spinning (best done on a stationary bike), and hill climbing in varied gears. When it is time to run, your improved cycling technique will pay off.
Speaking of that run, you will benefit from attending a clinic or workshop on technique; improved technique feels like free speed. Some things to bear in mind are good posture, avoiding excess sideways motion, planting your feet beneath your body (as opposed to out in front), and keeping your turnover at a rate high. Note this: a technically sound triathlete is faster and less prone to injury.
#3 Gear check: start basic. For the race itself, you’ll need a swimsuit (and possibly a wetsuit, which you can rent), a good pair of goggles, a bike with a water bottle cage, a helmet, and running shoes. Check that your helmet has a U.S. Consumer Product Safety Commission (CPSC) sticker since those are the only ones permitted per USA Triathlon rules. There are many ways to expand that list, but take some time to learn the sport before making major investments in gear. Why? Your interests or needs might change rather rapidly.
#4 Get comfortable in the open water. Many first-timers can’t even put their finger on what turns their stomach most when thinking about their upcoming triathlon. In many cases, it is a fear of the open water or swimming in a crowd.
Find time to swim in open water before your race to calm your fears, even if it means hiring a certified or highly recommended instructor for some lessons. Here is a suggestion to work on swimming in a crowd--get some friends together at the pool, pack yourselves in a lane, and start an interval all at the same time.
#5 Involve your family or friends. Embarking on a new and challenging sport like triathlon is easier with the support of those around you. Share your goals and invite someone to come cheer at your race on the big day. You will be more accountable in your preparation and you will all have a great time on race day.
Resources
USA Triathlon (www.usatriathlon.org)
USA Triathlon Mid-Atlantic Region
(www.usatriathlon.org/resources/regions/mid-atlantic-region)
US Masters Swimming (www.usms.org)
Click on “Local Programs”
YMCA (www.ymca.net)
Find a local Y near you
Margie Shapiro is co-owner of Potomac River Running stores where she coaches runners and triathletes through the =PR= Training Programs. A professional triathlete, she is currently on the USA Triathlon Project 2012 Team (for Olympic hopefuls) and has been a U.S. National Elite Team member (2007-08) and Elite World Championships Team Member (2007).