What's Essential for Triathlon: Part 1

What is Essential for Triathlon: Part 1 - Training

You've found the sport of Triathlon and have soon realized - this hobby can get SUPER expensive.As a fellow age grouper and Triathlon coach, I get asked - what do you really need to compete? Do I need the expensive bike, wheels, technology, gear, etc to race? Over the course of this week, I will be discussing what is really needed for Triathlon from the swim, bike, run, training essentials, and the nitty-gritty.

To start - do you know how to swim? Have goggles? Do you know how to bike; own a bike? What about some running shoes? If you have said yes to these questions - then you are ready to race. Plain and simple.

However, we'll start before that - training.

Training for Triathlon

Swim

With the winter months coming, it's hard for most of us to find a lake and continually open water swim. A membership to a local pool, YMCA, or fitness center that has a pool will be your first expense. This can range from $5 a swim to $150 a month membership (depending of course what kind of fitness club you will belong too and if you have a family membership). If you do belong to a fitness club that has more than just a pool - say treadmills, spin classes, core classes, machines, or more you are in luck. This potentially is your central hub for all of your training.

Typically you'll see Master Swim sessions available for you to hop in with a group of people who swim often. If you your pool access has this, definitely take advantage. It will help prevent solitary training when on a trainer or running. They also typically provide structured workouts that will help your endurance, speed and strength. All essential from Sprint to 140.6 events.

Master Swim Class

To aid your swim, you'll want (don't need) to pick up some training tools - if your fitness club doesn't have them. These would include:

1. Paddles
2. Pull Buoy
3. Kick board
4. 2 tennis balls or 1 cut in half.

These four items for the pool will help form, strength, and speed. If you are part of the Master Swim club, then your workouts will incorporate all of these if not more. However, if you are on your own - paddles work your shoulders. You'll have a stronger catch and follow through allowing you to swim faster. The Pull Buoy will allow you to keep your legs up in the water and focus on arm form - where does the hand enter the water, determine your stroke phase and also work your upper body. When it comes to the kick board, it will work your legs and kick form. As for the tennis balls, you grip them in your hands and swim normally. This will allow you to really grasp how well your stroke is throughout all of the phases.

What are the essentials? Goggles that you can pick up for $20 and access to a pool or pond (monthly expense)

Bike

This is where can get quite expensive, but that will be in a later post. What is needed for training? A bike ($25-$15,000), helmet ($10-$500), water bottle holder ($5 - $150), a bike trainer ($100 - $2,000) (optional in some climates) and a tune up for your bike ($20-$175).

When it comes to biking, the engine matters most and showing up to a sprint with a mountain is something that is becoming more and more common. Just this past year, two people raced Ironman Wisconsin on Fat Bikes - something you'll typically see on snowy trails in January.

Photo from www.slowtwich.com

 To work on that engine, owning a bike trainer is pretty important for both the off season and in season training. What makes trainers so useful is being able to really nail your workouts - for example 2x20 minutes at a certain constant effort. You can ride without worrying about cars, stop signs, animals, or lights. If you are going to ride outside as much as possible and use the trainer sparingly - then you can afford to go with a less expensive one since it will not burn out as quickly. I'll go into what I ride in a later article.

Racermate CompuTrainer

As with your fitness center membership for the pool, attending spin classes is a fun way to get in speed workouts. If you are new to the sport or spin classes, the first few classes can be intimidating. People know the routine, it is typically loud, and people working hard. Stick with it though, it will truly pay off especially for those who are doing Sprint and Olympic distance triathlons. They typically are twice a week and will focus on repetition and interval work. Classes will also mimic hills as well to give you that "road" feel so you are prepared for the outdoors.

Spin Class

Another key aspect for the bike is to be able to hold some form of hydration and nutrition (depending on the distance). Having a water bottle holder for any distance is important for training and racing as it'll help prevent dehydration and cramping.

Run

As for running, a decent pair of running shoes is important. Try not to go "cheap" here as it may result in shin splints. Here a decent pair of running shoes would start around the $60-75 dollar range. Also, you'll want some form of watch. This could be a simple $9.99 watch with a stopwatch on from a local store or use your phone. Assuming you have socks, and workout clothes, you are good to go.

If you do belong to a fitness club, you'll most likely have access to a treadmill and possibly a running club. Both of these can be important. If you do not have access to bike path, trails, quiet streets/sidewalks - then running on a treadmill would be a great alternative. Speed workouts are also essential and you can, like a bike trainer, nail the distance and times down.

Focus on just getting out the door

The can be the toughest sport of the three as a lot of people don't enjoy running. You can battle that with music, running in nature, or focusing on your goal. You'll also focus on most of your running coming off of the bike or a second workout of the day (if you get to that point).

So now you want to start, but there are way to many options out there. What goggles should I wear? Swim suit? Race attire? That will be Part 2 of What is Essential for Triathlon!