First Triathlon Advice

Hind sight is 20/20 so the one the piece of advise that I wish I had before I started triathlons was how to check rim tape when changing tires.  I go a flat tire at mile 31 and then again at mile 42 in my first race.  The 2nd flat was a problem because I only had one spare tube. 

So  the advise that I wish I had is not the advise I am going to give you.  My suggestion would be to look at the Furman Institute of Running and Scientific Training's (FIRST) Marathon plan.  I came across it in the Runner's World Magazine around 1998 when I was a Freshman In college.  It looked like a good plan for someone with time constraints for training to me since it is just a 3 day a week running plan.  I later found out that the history of this plan was that guys who crossed over from pure running to Triathlon noticed that when they cut their running from 6-7 days a week with lots volume to 3 days a week with low volume to make time for swimming and cycling, that their running improved.  So, they did research with a 3 day running plan.  Their plan has two cross training days for swimming, cycling or other cross training but their research didn't track weather people were actually doing the cross training days or not and if so what different it made in their progress. A lady that I knew in College was doing 4 hour marathons at age 20.  She followed the FIRST marathon plan this year in her late 30's with a target goal time of 3:15 minutes and met her goal two weeks ago at her Marathon.  So if you think you want to focus on a Marathon and then transition into a Triathlon that plan could help you get the most out of your Marathon and while preparing you for a smooth transition into Tri.

Note:  I work for 2-3 years at breaking 18:00 in open 5K's when I was in my 30's.  I got down to 18:01-18;-05 but never could go under that 18 minute mark.  Two weeks after my first Triathlon when I hadn't been focused on running on about 20 months I was out of town house hunting and wanted to get out into the community to see what my new location was going to be like.  I searched around for community activities and found that there was a %K the following morning I didn't have any of my running gear and hadn't prepared for a race, and was still sore from my 70.3 race two week earlier but I ran a 17:52 on a cosrse that measure slightly long with the Garmin.  So I too found that when I switched to Triathlon that my running improved.  Over the last 3 years as a Triathlon I have repeatedly broke 18 minutes in 5K's.   

Ok so after your marathon, get ready to dive into Triathlons, as said before SO much funner to train for and race. You have already taken a good first step and that is being here on BT. My first tri was on a whim because after 2 marathons back to back I knew I was done with solo running as sport. I signed up for a Olympic distance and how much fun and challenging that was, 7 triathlons later....

1) Swim in the pool for fitness and technique using a plan* or coach, swim in the ocean to conquer your fears of open water, I repeat swim in the ocean, often. The bigger the surf, the heavier the chop and the stronger the currents, the better. In addition to technique you will become a fearless strong swimmer! Note: if the ocean is not available swim in cold, deep, dark, open water such as a large lake. (always inform a lifeguard on duty when open water swimming and/or swim with a buddy and make sure someone knows your out there)

Almost all Triathlons are open water swim and I see folks who are tremendously fast on the bike and excellent on the run, but their poor swim performance puts them into average finish times. Swimming is the most technique driven and hardest of the 3 sports. (in my humble perspective) Keep in mind that Triathlon is 3 separate sports and to be competitive you must be good at all 3, thus balance in training is important. 

*I have been using 'Swim Speed Workouts' and is a 16 week training plan based on 3 workouts per week.

Advice?  Sprint triathlons are a gateway into an alternate universe where 5AM workouts are "normal" and a surprising large part of the population doesn't blink an eye at running 2 hours or riding 5.  

My running partner a few years back commented about me and my "psycho friends" that it all sounds perfectly normal until you really listen to what they're saying so nonchalantly.  

Here's a bonus piece of advice, applicable even after you've found yourself surrounded by "psycho friends:"  It isn't about the gear!