![\"Triathlon](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2013\/09\/10053857\/Triathlon-Training-Guide-Banner_FINAL.jpg\")
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Swimming, biking and running <\/ins>\u2014 each can be quite a workout on their own, but doing them all together? <\/ins>Now that\u2019s a challenge. Not only can signing up for a triathlon be especially intimidating for first timers \u2014 there\u2019s also the training, gear and equipment to think about. \u201cRegistering is half the battle,\u201d says Andrew Kalley<\/a>, NASM, an elite triathlete, Certified USA Level II Triathlon Coach, and coach for my first tri, The Iron Girl<\/a> in Sandy Hook, NJ. \u201cAs long as you give yourself enough time to prepare, you\u2019ll feel more comfortable as the race day approaches.\u201d<\/p>\n If you\u2019re a first time triathlete, chances are you\u2019ll want choose a sprint distance race. Th<\/ins>ough the distances are unregulated (meaning they can change up to race day), the course is generally a half-<\/ins>mile swim, 10-mile bike and 5K (3.1 miles) run. And even with shorter distances, athletes still need some guidance. Joining a triathlon club or group is a great option for first timer, as you can learn with others new to the sport, and support one another. However, because I didn\u2019t have much time to train, I chose a one-on-one option and got a coach. \u201cSix weeks is enough time to train for a sprint tri,\u201d says Kalley. \u201cThough having more time can\u2019t hurt.\u201d Below is Kalley\u2019s six-week training plan, with tips and feedback along the way.<\/p>\n <\/b>While you could conceivably complete a tri with just a swimsuit, the bike in your garage and your running shoes, having the best equipment not only helps performance, but it can also put your mind at ease.<\/p>\n <\/ins>Though each athlete\u2019s choice in attire and equipment will vary, coaches and experts in specialty stores can often help make recommendations. For me, I went with Aquasphere<\/a> and 2XU<\/a> for my swim gear and wet suit, Liv\/giant<\/a> for everything bike related \u2014 including the bike itself, the Avail Composite 1 <\/a>\u2014 and Shimano<\/a> for my cycling shoes, and for the run, I knew I\u2019d be using my tried and true Asics<\/a>. Coaches recommend training in the gear you plan to race in, so you should get it as soon as possible. To learn more about tri gear and to see clothing options, click here<\/a>.<\/p>\n Whenever you\u2019re competing, the best coach or persons to get advice from is someone who has competed in the sport him or herself, an individual who had been a coach for year, or joining a triathlon club or group. Knowing Kalley, who trains at Chelsea Piers Fitness<\/a> (one of the few gyms that has a pool in NYC), had completed many triathlons himself and was the coach of a tri club, Full Throttle<\/a>, I chose to train with him. And like many tri newbies, swimming was my weakest of the three sports, so that\u2019s where we began.<\/p>\n Freestyle is the best stroke for a triathlon because it\u2019s the most efficient for you to move quickly in open water, says Kalley. But when it comes to training, don\u2019t be surprised if you\u2019re winded after the first 50 yards. <\/ins>While you may know how to swim, Kalley says, form is a common hurdle for those not too familiar with the water. The good news is, practicing a variety of drills can help, including side kicks<\/a> to work on rotating the body and breathing,<\/ins> the one arm stroke<\/a> and catch-up drill<\/a> to single out and correct form for each arm,<\/ins> laps with a buoy between the legs to focus on arm strength and endurance,<\/ins> and holding onto a kickboard to work on kick and leg strength. <\/ins><\/p>\n \u201cA big issue for newcomers to the pool is that they don\u2019t rotate enough when breathing,\u201d says Kalley. \u201cYou waste a lot of energy lifting your head up and out of the water instead of just turning it sideways in sync with your body.\u201d By doing different drills, we were able to improve my stroke, and swimming from one side of the pool then back<\/a> became less tiring. While freestyle is the best stroke to get through the swim most efficient, Kalley says you can do any stroke you want (breast, side, even doggy-paddle) to help you get to the end of the swim.<\/p>\n Kalley also emphasizes training on land using resistance bands to imitate arm strokes. Taking water out of the equation allows you to solely focus on your arm and the movements it should be making. It was hard for me to remember what each part of my body should be doing at first and I\u2019d lose my rhythm midswim, but the more I did it, the more comfortable I became. \u201cOnce you\u2019re more comfortable, you\u2019re able to think less,\u201d says Kalley.<\/p>\n Biking may come easier to some than others, but your first time on a bike for competitive purposes can be nerve-r<\/ins>acking. Getting acclimated with the bike and the gears is the first step, says Kalley. When my Liv\/giant road bike<\/a> arrived, I spent a lot of time just riding it around (in NYC \u2014 scary!) and getting used to which gear made pedaling easier, harder, and how sensitive my brakes were. <\/ins><\/p>\n Then comes clipping into the bike. While not all bikes have clipless pedals, for triathlons, it can be preferable. Clipping into the bike allows you to waste less energy, because you\u2019re getting power when you push down and pull up<\/a> on the pedals, and therefore your speed increases. But clipping in can be extremely intimidating if you don\u2019t know how. It\u2019s important to practice, and find someone who knows how that can teach you. Though I was very nervous and only decided to try it a week before the race, learning with Kalley, in an area with a very low volume of traffic made me less scared. I also told myself, \u201cthe worst that can happen is I fall and then just get back up again.\u201d I\u2019m proud to say I didn\u2019t fall once practicing, nor did I when I clipped in during the race.<\/p>\n Three miles may sound easy, but after you\u2019ve exhausted yourself biking and swimming, it can be a lot more challenging just to keep your legs moving.\u00a0But with enough training under your belt, the run can be where you make up for wasted time in transitions or during other portions of the race.<\/p>\n Even if you\u2019ve run a few races before like I had, Kalley recommends spending at least one session practicing transitioning from the one activity to the next, whether it be swim to bike or bike to run. It\u2019s important to experience that moment when your legs are so exhausted from the bike and you still need them for the run; they\u2019re like rubber and it seems physically impossible to go another step. While this feeling does pass, I found it really helpful to know what it felt like before it happened on race day (which it did\u2026\u00a0<\/span>and was even more intense). \u201cPracticing is the best way to prepare for what actually happens during the triathlon,\u201d says Kalley.<\/p>\n If you\u2019ve followed your training plan, you\u2019ll be as prepared as you can be on race day. Luckily, I traveled to the race with liv\/Giant (and other racers), and had some of their experts help me set up my transition stations \u2014 t<\/ins><\/ins>he area you go to between sports to change gear for the next leg of the race. It\u2019s common to feel overwhelmed the day of, so don\u2019t be afraid to ask someone for help if you\u2019ve never racked your bike before, or aren\u2019t sure where you should lay your stuff out. Here are some other tips Kalley said to keep in mind:<\/p>\nGearing Up<\/b><\/h3>\n
Getting Started<\/h3>\n
Swimming<\/h3>\n
Biking<\/h3>\n
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Running<\/b><\/h3>\n
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The Training Plan<\/h3>\n
![\"Triathlon](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2013\/09\/10053847\/Life-Tri-Schedule.jpg\")
Race Day<\/h3>\n
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