The triathlon is an intense sporting event involving running, biking and swimming. The three sports are morphed together into one bat-out-of-hell experience not for the faint of heart.
The length of a triathlon varies, but generally speaking, it consists of a 400-500 yard swim, 12-15 mile bike ride and a 3.1 mile run. Olympic-distance triathlons consist of a 1,640 yard swim, a 24.85 mile bike ride, and a 6.21 mile run (if you are a beginner, I don’t recommend attempting an Olympic-distance triathlon for your first time).
The origin of the triathlon dates back to the early 1970s with the San Diego Track Club. The world’s very first triathlon was held on September 25th, 1974 on Mission Bay in San Diego, California. Don Shanahan and Jack Johnstone are considered the fathers of the triathlon. The event consisted of a 10 km run, 8 km cycle and 500 m swim. The sport was finally given Olympic status 15 years later in 1989.
John Johnstone and Bill Phillips in San Diego, 1976.
If you are considering taking on the challenge of completing a triathlon, hats off to you. It is of the utmost importance that you prepare strategically for this event.
Here are 5 biking tips that you might find helpful going into your first triathlon:
1. Train.
Then train some more.
Then train even more.
In all seriousness, this is a very grueling event. Even if you are already a skilled biker, your body will need time to adjust to the changing of pace/environment that triathlons make their money on. Triathlete.com recommends 12 weeks of training for the average adult. Start with a lower intensity in the early weeks and as you get closer to the event, ramp up the intensity.
Here are some beginners' tips on triathlon training.
Group training for a triathlon.
2. Learn to pace yourself.
Most beginner triathletes start out trying to finish the triathlon at a pace they can't maintain. A good technique to keep in mind is a “negative-split” effort. This means that you calculate the entire time you think it will take you to complete the event, plan to take the first half slower, then finish the last half stronger than normal. The more energy you expend at the beginning of the race, the harder it will be to maintain pace and finish strong.
3. The bike that you are riding is fine.
Most of our reader base at Project MTB are mountain bikers. Is your trail rig all you have? That’s fine! There is no need to go out and invest in a road bike or hybrid bike for a triathlon. If your bike has two wheels and can get you from point A to B, it is the bike to use!
4. The gear that you have is fine.
Sometimes G.A.S. (gear acquisition syndrome) can take over when preparing for new events. We think that we have to have the best gear to perform our best. The honest truth is that your gear is only a tool, not a means, in reaching success. You will not win the triathlon solely because you bought the shiniest and best new gear.
Check with the event swimming pool to see if a wetsuit is required and make sure that you have adequate running shoes. Outside of that, most mountain bikers will find that they are already equipped with the gear they need to participate in a triathlon.
Click here for a triathlon gear checklist.
5. Have fun.
Don’t take yourself too seriously when training and participating in a triathlon. If it is your first time competing, you probably won’t win the whole thing no matter how skilled of a cyclist you are.
And that’s okay.
A triathlon is a great way to take yourself on a physical journey that you wouldn’t normally embark on. They teach discipline. They will beat you up and break you down in the most rewarding way. They are as formative as they are competitive. They are also a great experience to meet new people or to spend time with people already in your life. So, have fun first, and if you win the race, then that’s great, too.
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Hopefully this list will inspire you to take a break from the mountain bike trails and take your first triathlon head on.
For tips on the swimming portion of a triathlon, visit our friends at Just Keep Swimming. Their blog can be found here.
Stay shredding,
Miles
