By Coach Brendon

Triathlon, it's a goal for many to complete a triathlon - fortunately they are not all as long as Ironman! Here is the quick start guide:

Swim

For a lot of people the swim is often the area that creates the most fear of triathlons. A 400m swim can be very off putting to non-swimmers. If you haven't swum for a few years/decades or never, start slowly (see the programme). Choose an event that caters for beginners, there are many that have swims in pools and others that have swims in shallow water, most mini triathlons aren't held in surf so you needn't worry.

Key Training: You only need to be able to swim the distance safely, speed is not important. So if that means alternating some sidestroke with some freestyle so be it.

I would recommend that you do at least one open water swim before your event, preferably at the venue of your triathlon. This will help you get comfortable with what will happen and that will take some of the apprehension out of the actual day. Obviously if you do this, make sure you have a swimming buddy or better yet someone in a kayak.

Things you need for the swim: Goggles, Swimsuit. Recommended: Wetsuit (They make you float!)

Bike

The easy part of the triathlon!

Key Training: This leg is short so you don't have to do a lot of training to get ready for a 10km cycle. If you don't like to go on the roads, another good option is to use the cycles at your local gym. But using the cycles at your local gym is not going to develop the skills needed to be able to ride safely on the road, at some point you do need to get out there. Start off on either pavement or grass (if it's dry enough) - your local school grounds are a good option. The key is to be comfortable on your bike, know how it works and be confident riding on the road.

Things you need for the bike: Helmet, Any road worthy bike.

Run

Yes it's called a run but you can actually walk. There's no rule that says that you must run the whole way - in fact many people will walk all or nearly all of the run section. Make sure that you have some energy at the end so that you can look good as you run across the finish line!

Key Training: Build up and do one run or walk over the event distance prior to the race. If you have never run before, start with a short walk of say 20 minutes and include a little running. The bottom line is that at the very least you can walk the whole way.

One of the hardest parts of the triathlon is the start of the run. When you get off the bike your muscles are tired from cycling and also your body is sending oxygen to your cycling muscles creating the 'jelly' legs feeling - the best way to get around this is to do a couple of "Brick Sessions" (because that's what your legs can feel like). These involve a short run off the bike on a couple of occasions prior to your event, even just 2min running after cycling will help.

Things you need for the Run: Running Shoes

Lastly don't forget to have some fun and enjoy the experience!

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