Essential Sets for First Timers

The golden rules for training for your first triathlon are:

• Enjoy it!
• Make it more challenging and demanding than the real race could ever be
• Assume anything that could go wrong….will go wrong…but learn to enjoy chaos and confusion.
• Aim to de-stress – anything you are worried about should be challenged and overcome in training.
• Confidence comes from KNOWING….knowing nothing can or will surprise you on the day!

1. The Goggle Bogie

One the things that freaks out first timers is the fear of losing their goggles in the rush and hurry of the swim. We only fear that which we do not know!

Once a week, in the final four weeks before your first tri, swim alternate repeats without your goggles. So in a swim set like 10 x 100 metres on a 2 minute cycle, swim all the odd numbered repeats without your goggles – leave them at the end of the pool!

Even better, if you train in a pool with a deep end, do the above but start from a treading water / deep water start, pull your goggles down around your neck and swim the repeat.

2. Race Pace Pace

Most first timers go out too hard – too early. The best pace – the smartest pace is even pace.

Do some race pace training regularly. Start with small distances with long rest and gradually work up to longer distances with little rest. For example:

Target race pace for first triathlon Swim = 800 metres in 14 minutes which is:

• 52.5 seconds per 50 metres
• 1 minute 45 seconds per 100 metres
• 3 minutes 30 seconds per 200 metres
• 7 minutes per 400 metres

So you training set progression might be:

6 weeks before race date:

• 16 x 50 metres on 1:30 holding 52.5 seconds per 50.

5 weeks before race date:

• 16 x 50 metres on 1:20 holding 52.5 seconds per 50.

4 weeks before race date:

• 16 x 50 metres on 1:10 holding 52.5 seconds per 50

3 weeks before race date:

• 10 x 50 metres on 1:10 holding 52.5 seconds per 50 and
• 3 x 100 metres on 2:20 holding 1 minute 45 seconds per 100

2 weeks before race date:

• 8 x 50 on 1:10 holding 52.5 seconds per 50 and
• 4 x 100 metres on 2:20 holding 1 minute 45 seconds per 100

1 week before race date:

• 2 x 50 metres on 1:10 holding 52.5 seconds per 50 and

• 6 x 100 metres on 2:20 holding 1 minute 45 seconds per 100.

3 days before race date:

• 8 x 100 metres on 2:20 holding 1:45 seconds per 100

Progressive training sets like this gives you the confidence (and physical ability) to swim at your target pace on the big day!

3. The Transition Shuffle

Another thing that worries first timers is the transition area set up. First time tri-ers worry that their transition area may get disturbed by other triathletes during their own transition.

In training set up a transition area for a T2, i.e. bike to run. Take your bike out for a ten minute ride at your target race speed. While you are gone ask a friend / training partner to randomly mix up your transition area.

Your goal is to come back to your training T2, deal with the chaos and still execute a smooth, fast transition.

4. Heavy Legs, Light Legs

Another tough time for first timers is learning to deal with the heavy, sluggish feeling in your legs when you try to run after riding.

The great news is that learning to run easily off the bike is trainable but…. You have to train the way you want to race!!

Find a 400 metre running track where you can also access safe riding. Go for a fifteen minute ride at your target race pace / cadence with the ride ending up close to the running track.

Jump off your bike, change shoes and start to run around the track at your target race pace. The aim is not too go too fast – the aim is to teach you body to find it’s natural movement and rhythm as quickly as possible.

Run a k. Have a five minute rest and stretch.

Repeat the run / ride sequence 2-4 times.

5. Tyre Change Blues

Another worry???? No it isn’t!

Have your local bike shop mechanic come to your next bike training session and teach your team how to change a tyre – yes even the back one!

Then on your next training ride, nominate someone in the group to choose a moment at random to yell change. When they yell change, everyone has to get off their bike, change a tyre and get back riding again as quickly as possible.

If you do this weekly over the final four weeks of your tri training, you will be amazed at how quickly and easily you can learn this simple skill. For some added fun, time the tyre changes. Slowest “changer” buys the coffees.

6. Brick Combos

There are millions of bricks: swim, ride, run combinations that are fun and challenging. The key with bricks is to be able to find a training environment which allows you to set up challenging sets, one of the best ones is a wind trainer / home trainer set up next to a pool.

Try these for a start:

3-3-3 Brick

With your bike set up on your home trainer next to your training pool, swim 300 metres at your target race pace, jump on to your bike and spin for three minutes at your target race cadence, then back into the pool for another 300 at your target race pace.

As your fitness improves try 4-4-4, then 5-5-5 and so on. Have a three minute rest between each brick, then repeat 3-4 times.

Roll, Run, Roll

Start with your bike on your home trainer. Spin at your target cadence and in your target gear combination for 5 minutes. Jump off, change shoes and run for five minutes at your target race pace. Then back on to the bike for another five minutes spinning at target cadence. Rest for three minutes, then repeat the ROLL – RUN – ROLL combo 3-5 times.

7. Two Thirds is the Word

Some triathletes – no matter how much training and preparation they do worry about finishing. As a general rule….two thirds is the word.

Two weeks out from race day, set up a mini tri for yourself – ideally at the same venue or under the same conditions as you will experience on race day and swim / ride and run 2/3 of your target race distance. If you can do this – you can be reasonably certain finishing on race day will not be a problem.

8. Long and Easy

Every week do a long, easy session. A three k continuous swim. A ride at double your target race distance (with maybe a short rest at half way). A one hour run.

Long continuous easy training teaches one thing above all….Rhythm and from Rhythm comes that all important Relaxation.

For the endurance athlete, relaxation is everything.

9. Fast, Fun, Feel Good

Once a week do something short, fast, fun and something that feels good.

• A 25 metre all out sprint in the pool.
• A sprint finish after a long ride with your team.
• Some fast “run throughs” with great technique, high knee lift and strong arm drive at the track.

The feeling of moving fast is wonderful – even if it is only a little faster than your other training.

10. Something Impossible

For many people, doing a triathlon is impossible. The best way to learn to do the impossible is to try something impossible everyday in training.

For example:

Why not swim the final 25 metres each swim session without taking a breath?

Why not try to hold a cadence of 95 for the final 5 minutes of every ride?

Why not surge the final 100 metres of every run session?

Set yourself these little “impossible” challenges every session and soon the “impossible” becomes your reality.

Wayne Goldsmith