Photography: Melinda Pike Photography
Top: Discount Dance Supply || Leggings: Alo || Shoes: Nike
After finishing my first triathlon race I have had a ton of y’all ask me questions concerning my training schedule and for triathlon tips. First off, I feel super humbled because I am in no way a fitness expert but I did compile a short list for a friend and thought ‘why not share with everyone’!
I blame Cameron. He totally got me hooked on triathlons and showed me just how fun they can be! Cameron has done several triathlons as well so with his help, I came up with these tips and schedule.
BACK STORY –> During my pregnancy with Ryker, I really wanted a postpartum goal that would help motivate me to get back into shape but more importantly help me feel good living in my skin. I stumbled upon a sprint tri called MomsTRI, that was being held here in Arizona 5 months after my due date. I immediately signed up. Honestly, I didn’t know exactly what I was getting myself into but I told Cam about it and he fell into cute coach mode and helped put my fears to ease.
Since I focus on being transparent with y’all, I’m going to be honest and admit I didn’t swim at all before this race. HUGE mistake. I think the root of my reasoning was I hated swimming and was pretty afraid. I thought I was in good enough shape that I could just muscle through and be fine. REALITY – I pretty much sunk and hated myself for not training. Luckily, I had been cycling and running a lot and was able to make up for my slow swim time during my next two events.
I totally cried at the finish line when I saw Ryker and Cameron. My in-laws had come to support me too and it was kind of an amazing moment for me. I felt incredible empowered and loved being surrounded by women of all ages and backgrounds working hard! Read my original post here.
I am training to do my second tri with a team in just a few weeks and I am so excited! I’ll update below with a link to my post!
Without further ado, here are my 6 TIPS for a Beginner’s Guide to Sprint Triathlon Training as well an 8 Week Training Schedule you can download and follow. Change it up and make it work best for you and your life but make sure you train, especially in the event you are least excited about 🙂
FYI a Sprint Triathlon = 400 Meter Swim || 12 Mile Bike || 3 Mile Run
- Invest or Borrow a Tri Suit – I got mine from MooMotion Sports. Having a tri suit cuts down the time in between events so that you don’t have to change clothes. You can swim in it and then hop on your bike. I loved the shorts because they had the perfect amount of padding for me without rubbing or irritating my skin. Do some research and find/borrow a suit that you love.
- Pack Water + Snacks – It is a pretty quick race overall but you are still going to need water and a few snacks. I had a water bottle in my transition area but also used my mini hydro pack along with some sports gels and cliff bars that could give me a power boost. I don’t like to eat anything big or heavy during a race but know your body and make sure you had a great breakfast.
- Practice Your Layout – I think the thing I wasn’t really prepared for was how I wanted my transition space set up. Your transition station is a hanger for your bike with a very small area that you can layout your cycling shoes, running shoes, towel, water, snacks, helmet etc. Practice at home on a half folded towel how you want your area organized. This just helps alleviate stress come race day.
- BRICKS – You’ll see on my schedule that some days consist of training for two events that meet back to back. These are essential for your program because as you transition (especially from biking to running) your legs don’t seem to want to work and may fee like “bricks” for the first part of your run. It’s great to start teaching your body how to mentally and physically push through this feeling.
- Know Your Course + Rules – For the MomsTRI, the biking is a 4 mile loop that you complete 3 times to equal 12 miles. Each course is different, so planning ahead to helps you know what to expect and takes away any doubt come race day. As a general rule most races do not let you have headphones in during the bike portion of the race so learn to workout without music. Usually, you can have it for the run if you wish.
- The Key to Any Training Schedule is Consistency – Even though I slacked in swimming I was incredibly consistent training for my other two events and in the end this was my saving grace. Don’t be like me. <haha> train for all your events equally to give you the best foundation for a fun and successful race!
Listen to Your Body + Do Your Best + Have Fun
From the MomsTRI Website: “To give you an idea of how long each leg of the triathlon may take, here are some general times for each leg (fastest – slowest).”
400 Meter Swim: 5-20 minutes
12 Mile Bike: 30-60 minutes
3 Mile Run: 20-50 minutes
UPDATED: Read my MomsTRI 2017 post here
Check out our Triathlon Race Day Checklist to see what we pack here