Triple threat

TIME TO TRI

WORK YOUR WAY TOWARDS COMPETING IN A TRIATHLON ONE STEP AT A TIME

Triathlons are having a popularity resurgence and while swim, bike, run might seem like a daunting combination, Triathlon Australia president Michelle Cooper says don’t fret because together they are “a sport for everyone”.

“One of the things people think when they think of a triathlon is that it’s for wealthy, white men who are over the age of 50, but it’s not,” Michelle says. “Anyone can have a go.”

And it may not be as hard as you think, with many beginners ready to enter their fi rst race in under two months.

Georgia Christie is among the newcomers to the sport.

The 21-year-old from Brisbane competed in her fi rst triathlon last November.

“I really enjoyed it because for the fi rst time I wasn’t competing against somebody else. I was just having fun and challenging myself,” Georgia says.

She is now hooked and training fi ve to 10 hours a week for longer distance events.

Train for success

Beginners should aim to train fi ve to six hours a week, Fluid Movements coach Lyndsey Foster says.

This is adequate for a sprint distance triathlon consisting of a 750m swim, 20km bike and 5km run.

From the beginning mix swimming, cycling and running into your routine to train muscle and build the skills you need for race day, Melbourne-based Lyndsey says.

“When you’re starting out, consistency is key to help you build confi dence. One swim a week, a couple of rides and runs, is good.”

Once you are comfortable, begin combining them, she says. For example, you might add a short 5-to10-minute run off the bike.

Eventually you will be able to go for longer and mix up your training sessions with diff erent swim/bike/run combinations.

Using this approach most people will be race-ready in as little as six to eight weeks, Lyndsey says.

Triathlon Australia has more training tips, local club details and information on upcoming events.

Register for a race

Signing up for an event is a great way to get motivated. A standard distance, or Olympic triathlon, is a 1.5km swim, 40km bike and 10km run.

But there are plenty of events that are shorter or longer. Don’t be ashamed to take on a smaller course when you start out, Michelle says.

Other people may have bigger dreams, working their way up to the famous Hawaiian Ironman Triathlon, which is a 3.8km swim, 180km bike and 42km run, and has competitors cycling through active lava fi elds.

Don’t worry about gear

People think of triathlons and immediately expensive bikes and swimsuits spring to mind, but there’s no need to splash any cash.

“You don’t need anything fancy,” Michelle says.

“You just need stuff that’s safe. A bike with some brakes on it — doesn’t matter if it’s a mountain bike or a fancy pants road bike. Some running shoes, a pair of goggles and you’re kitted out.”

WEEKLY TRAINING GUIDE FOR BEGINNERS

MONDAY Swim 50-60 minutes

(including swim technique/drills)

TUESDAY Rest

WEDNESDAY Cycle outdoors 45-60 minutes

(as fitness develops incorporate a short run off the bike)

THURSDAY Run 30-45 minutes FRIDAY Rest

SATURDAY Combine cycle/run for 75-90 minutes

(as you get closer to your race also incorporate a swim to practise all three together)

SUNDAY Rest

Get some guidance

“The best thing that you can do is go and fi nd someone who can help you, so fi nd a coach or a club,” Michelle advises. Through them you learn how to improve speed and techniques for lasting the distance. Local clubs operate throughout Australia.

“Virtual clubs have been popping up in recent years and are really taking off after the pandemic,” Michelle says. “This is fantastic because it doesn’t matter where you are. You could be training with someone in Alice Springs or in Brisbane.”