Give it a Tri! A 10-week training program for your first triathlon

There are lots of reasons for wanting to do a triathlon. Maybe you want to lose a pound or seven. Maybe you have friends who do them–it’s all they want to talk about, and you want in on the conversation. Or, maybe, you just want to see if you’re up for the challenge. Regardless of the reason, you want to take a stab at doing a triathlon. But, let me suggest that you want to do more than just finish one – you want to finish one with grace and dignity.

It is my contention that almost anyone could, with a minimum of preparation, get to the finish line of a sprint triathlon (750m swim/ 20K bike/ 5K run). But the trick is to get there ready to go. And how does one go about doing that? In a word, preparation.

So, with that in mind, here are some considerations you should think about along with a simple blueprint to dip your toe in the water and see if triathlon might just be the thing that’s missing in your life.

Costs

We can’t investigate the demands of triathlon without discussing the demands it will put on your bank account. Anyone who has raced for any length of time, and at any level, will tell you this is not a cheap sport. There is simply no end to the upgrades that can be purchased. From $5 gel packs to new bikes, your cash can flow faster than Summer McIntosh swims. There is good news though: you absolutely don’t have to spend a lot of money to finish your first triathlon. You don’t need a $10,000 bike, or even specialized clothing. A basic swimsuit and then a pair of shorts and a shirt to pull on when you get out of the water. And, as far as a bike goes, it just needs to have air in the tires. Other costs you will likely have to consider will be the race entry fee. My first race, in 1984, cost $35. At the time, it felt like a lot of money. And things haven’t got any cheaper. An Ironman entry can crowd the $1,000 mark, with the 70.3 distance hitting close to $400 for some events. But a local grass roots sprint can still fall comfortably under $100. Putting on a race is expensive. Don’t begrudge that fee. Beyond that, you might be looking at a new pair of running shoes. You don’t need dedicated cycling shoes, but you might need a recreation centre/pool membership.

“Won’t I need a coach?” you’re asking. “Aren’t they incredibly expensive?”

I do believe that you’re better off with a good coach than you are without one (of course, I have to say that – I’m a triathlon coach), but committing to a coach for your first race is absolutely not necessary. You just need a plan. (Read on for that.)

Buyer’s Guide 2023: Entry level tri bikes

Time commitment

Of course, the costs of doing a race go far beyond money. For many, the highest price to be paid is time. There is no getting around this. You have to look at your budget of hours in the day and decide how much you can spare. Keep in mind, though, that if you’re in poor health, the hours you invest in this project will provide a huge return.

While I believe that almost anyone who does a minimal amount of preparation can finish a sprint triathlon, the question is what does that “minimum” look like? The answer varies from person to person.

Everyone arrives at this challenge with a different background. If you played water polo in high school or university, your swimming needs will be different than someone who doesn’t know how to swim. Regardless of your specific needs, give yourself 10 to 12 weeks of preparation. A nice starting point is to try and do something five or six days a week. Depending on what that “something” is, you might be looking at 30-60 minutes a day, with a few longer days as you progress on your journey. Anyone who commits to a program that falls within these parameters stands an excellent chance of completing their first triathlon – with dignity.

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Frequency

Roughly speaking, look at swimming, biking or running twice a week at least. And it can not be overstated – you should engage in a simple core/strength program as well, at least twice a week. This can be anywhere from 10 to 20 minutes long, and a basic one can be executed at home. There’s no need for a gym membership. This little routine can make the difference between getting to the start line or not, because athletes who engage in a basic core/strength program are far less likely to develop injury.

A 10-week strength training program for beginner triathletes

Good luck

When you get to the finish line of your first race you can expect to experience a wide range of emotions from pure joy to the frustration of wanting to do it again – but faster.
I’ve coached people to Ironman championships, and I’ve coached people to their first finish line at a local park. Both are wonderfully satisfying because crossing a finish line, whether it’s a chalk line in the grass or banner beneath an arch with flashbulbs popping, can be one of the most profoundly enjoyable things you will do.

So, go on – give it a tri.

Note: Click on the link above for a strength training program to follow along with this program.

Weeks 1 & 2	Prep
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		800 m			800 m			1600 m
Bike			45 min			45 min		1:30
Run				30 min			30 min	60
S/C *		15 min				15 min		30
Week 3	Build 1
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		1,000 m			1,000 m			2000 m
Bike			50 min			50 min		1:40
Run				35 min			35 min	1:10
S/C		20 min				20 min		40
Week 4	Build 2
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		1,200 m			1,200 m			2,400 m
Bike			55 min			55min		1:50
Run				40 min			40 min	1:20
S/C		20 min				20 min		40
Week 5	Build 1
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		1000 m			1,400 m			2,400 m
Bike			50 min			60 min		1:50
Run				35 min			45 min	1:20
S/C		20 min				20 min		40
Week 6	Build 2
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		1,500 m			1,500 m			3,000 m
Bike			55 min			55 min		1:50
Run				45 min			45 min	1:30
S/C		20 min				20 min		40
Week 7	Build 1
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		1300 m			1,500 m			2,800 m
Bike			50 min			1:05		1:55
Run				40 min			50 min	1:30
S/C		20 min				20 min		40
Week 8	Build 2
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		1,600 m			1,600 m			3,200 m
Bike			55 min			1:10		2:05
Run				50 min			55 min	1:35
S/C		20 min				20 min		40
Week 9	Taper
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim		1,400 m			1,200 m			2,600 m
Bike			50 min			50 min		1:40
Run				45 min			40 min	1:25
S/C		20 min				15 min		35
Week 10	Race Week
	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Swim	1,000 m		800 m			400 m	RACE
Bike	45 min		30 min			25 min	RACE
Run		30 min		25 min		12 min	RACE
S/C

Clint Lien is Head Coach at Mercury Rising Triathlon www.mercuryrisingtriathlon.com