By Kris Abbey, Fitness Expert If you’re looking for a new fitness challenge, what about a triathlon? Personal trainer and wellness expert Kris Abbey gives her professional advice on what to consider, and how to get started.
Give it a Try!
It’s hard to imagine it now, as it’s still winter, but as Spring emerges so too does the triathlon season! I turned the big four oh this year and decided this old dog was due a new trick, and seeing how every other person I know has become a ‘tri-athlete’. I thought a Triathlon would be just the ticket.
So, with my sights set on the Triathlon Pink triathlons in October (purpose made for women starting out in the sport) I’ve recruited 2 girlfriends to join me in this challenge.
Things You Need to Know
A standard triathlon involves three events. It starts with a swim, followed by a bike ride, then a run. Races are set out in this order for safety reasons – swimming when you’re nearly exhausted is not a good idea!
A standard triathlon involves a 1.6 km swim, 40 km bike ride and 10 km run. (A half ironman comprises a 2 km swim, 90 km cycle and 22 km run. Incredibly enough, a full ironman, such as the annual event in Hawaii, is double this length). If this sounds too much, don’t panic. Shorter races are often run before the main event, so beginners can dip their toe in the water and compete with people of similar fitness levels and experience. Such as the Triathlon Pink series, in which even the long course is a doable 300m swim, 9km bike ride and a 3 km run.
There are also events that allow you to form teams, so you can choose a leg for yourself, while your teammates compete in the other legs. This allows you to kick off your training in just one discipline, rather than all three, and also get used to being in a race environment, which can be incredibly intimidating for first-timers.
Making it Happen
If you’re planning on performing all three legs of a triathlon, you need to have trained for all three legs. Don’t worry too much if there is a discipline you are weak in (read: too cold to get a swim in just now), but don’t ignore it altogether when training. Even the best athletes have areas in which they struggle. A good training guide is that you should be able to perform at least 80% of each leg back-to-back in your training and in reasonable time.
Getting Equipped
Even those not obsessed with triathlons often spend an enormous amount of money on their equipment, which can seem daunting for first-timers.
A bike is the biggest expense, and unless you’re planning on doing more riding than just one triathlon, you could probably hire one from a local bike shop or borrow a mate’s. Goggles, swimmers, bike helmet, runners and the obligatory shiny lycra and you’re set.
On Your Marks
There is nothing quite like your first triathlon. The actual event is intimidating enough, but the waiting around beforehand can be even worse. This is a sport that attracts a lot of people and dozens of serious athletes.
However, it is a good idea to arrive at least an hour or two before the event to look around the course and the transition area (where your bike and other bits and pieces will be waiting for you). You will also need time to warm up and you will probably want to visit the portable loos. (They’re not glamorous, but now is not the time to be picky). Before the race begins, take some deep breaths and focus on the fact that you’re doing something amazing just by being there. The main thing is to enjoy yourself, because this is what it’s all about. And who knows? This could be the start of something big!
Tips from the Experts
- Before – make a checklist and pack everything you need the night before.
- During and after – drink plenty of fluid. Water is great, but you should also drink diluted sports drinks, which contain electrolytes, sugar and other goodies to keep you up and running, and assist recovery.
- Swim – avoid the jostling by staying on the fringes of the pack.
- Bike – take it easier for the first kilometre, so your legs can adjust to the movement.
- Run – again, give your legs time to adjust by shuffling a little until they loosen up and you feel lighter on your feet, then go a bit harder.
- Be prepared to cycle and run in your swimmers. Women should consider wearing a sports bra underneath their swimsuit. If you feel self-conscious about baring too much flesh, leave a T-shirt with your bike to wear over your swimmers.
Finding Out More
The internet is the best place to start – just enter ‘Triathlons Australia’ into your search engine. Or drop in to your local bike shop and ask about triathlons and triathlon clubs. www.triathlonpink.com.au
Kris Abbey is the publishing editor of Better Health and Spa Life Magazines.
