Training for a Sprint Triathalon

October 12th I am participating in my first ever Sprint Triathlon. This is also the first race I've done where things other then running are included. It's been really fun training and I wanted to pass along some of the things I've learned so far. As an fyi - the Sprint Triathlon I'm doing is a 400 meter swim, 20K bike ride and 5K run.

Lessons Learned

1) Having a good bike makes a HUGE difference - refer to the posting about my bike. :) On Saturday, Jarod and I did 13 miles in an hour. My target is to get down to around 40 minutes.

2) Good running shoes are key. When I first started running a few years ago I ran in normal shoes. Sure, they said "running" shoes at Dick's Sporting Goods but the fact that they were only $50.00 should have told me they probably weren't really "good" running shoes. Poor shoes plus increasing my mileage to quickly (you should only increase your mileage by 10% a week. I usually do 10% every 2 weeks just to be careful) caused a stress fracture in my heal. I had to quit running for a month and even then it was a slow recovery. Bite the $100 bullet and go to a running store and have them fit you for the appropriate running shoes. Be sure to take your old shoes in with you because they can tell by the wear on the shoes how you run (supinate, overpronate) and can pick shoes that are appropriate for you. And, you can always add inserts to your shoes. I have 2. ;) Currently my best 5K (3 mile) time is 28 minutes. I'd like to finish in under 30 minutes for the Tri.

3) Get a workout buddy or join a club. Both times I've been serious about training I've had friends to help me along the way. In Richmond, my friend Mailoan and I trained faithfully up to the 10K mark. Then Jarod and I trained together and got solid at the 10Ks. Then we moved and I had to start over again. This time around it's been my friend Becci and Jarod really motivating me to keep going! It's funny how we're all stronger at different aspects. I've been running for awhile so running is a strength for me. Jarod is a strong biker even admitted to being almost 'in to' running this weekend. Yeah!! Becci is a strong swimmer and biker. So, I'm learning from both of them. Then there's Dan, Becci's husband. He's an animal. He can run forever! The motivation of others helps keep you going and reaching for the goal.

4) Swimming is harder then it looks. So when I first thought about doing a triathlon I was like well, running will be easy..it's only a 5K (3 miles). Swimming should be easy so I should just worry about the biking part. Boy was I wrong. When I do my laps, granted I'm trying to do them fast..I am totally out of breath. I'm going to have to focus a lot of my time on swimming. I'm doing much better but I definitely need to get stronger here. Last week I did the 400 Meters in 10 minutes but I was completely exhausted after. My target is 12 minutes for the race.

5) Saving your strength. When you're just doing one event like what I'm used to (running 10Ks) you think to yourself, keep going your almost done and you tend to push yourself more. In a Triathlon, you still have more to go. So that is going to be a key point in my training. The last 3-4 Saturdays before the race I'm going to practice doing all 3 and see how I handle the transition points and doing all 3 events.

I'll add my training plan soon! :)