Three sports in one may sound impossible, but with a little focus and determination you too can complete a triathlon. Bicycling, swimming, and running seamlessly combine to create an event that’s made for the strong in body and mind. Taking each step individually, training for your first triathlon is as easy 1-2-3.

First thing you’ll need to do is set aside at least 6 to 8 weeks for training. Choose an event that is at least a month and a half away so you’ll have a practical goal in mind. You’ll need to pencil in some serious training time throughout the week. Ironman competitor Sally Edwards comments on the importance of keeping a disciplined schedule, "...set aside a certain time of day, 3 to 6 days per week," says Edwards. "Call [this time] an appointment, an appointment with your workout. It is just as important as an appointment with your banker, doctor, or hair stylist."http://www.beginnertriathlete.com/Ron/training%20for%20your%20first.htm.

In addition to time and focus, you’ll need equipment to train then participate in a triathlon. You’ll need a long distance bike, a competitive swimming bathing suit, and a good pair of running shoes. In order to make the most of the event, you’ll most likely be paying a good penny for each of these pieces of equipment. Just remember that the cost of these items now will be beneficial later.

When training for a triathlon, most athletes neglect the running regimen. Mostly because tri-athletes believe that running will come naturally as the strength and endurance progresses. Unfortunately, this ends up being the downfall for most beginners getting ready to tackle their first race. Make sure to keep up with your running regimen. Although biking, swimming, and running uses a lot of the same muscles, they're very different. Try to run at least 3 days a week to keep up your endurance and strength.

Given the strain that each individual event can place on the joints, you don’t want to start your training regimen by running 5 miles one day, then swimming 2 miles the next. You need to develop a foundation that will allow your joints and muscles to stay flexible throughout the training process.

Because joints take longer to build stamina than aerobic stamina, start off slow with a run/walk program the first week. http://www.beginnertriathlete.com/Ron/training%20for%20your%20first.htm Ensure that you’re abiding by the 10% rule – don’t advance your workout regimen to more than 10% each week going forward. On the second and third weeks, develop your aerobic stamina by performing one bike workout, swim workout, and run workout on alternating days. Also, pick one of three workouts that you’re having the most trouble with and double up on that sport on one day of the week. Don’t do each of these sports for more than 30 to 35 minutes at a time. The goal is to prepare your body and joints not to overexert yourself. Distance and speed will come later if you properly build your muscle mass first. http://www.bloomington.in.us/~triwomen/sixwktri.htm Also, you’ll want to utilize this time to develop your technique. Ensure that your swimming, biking, and running forms are on par. If you’re unsure if you can improve one of the three, speak to a trainer or triathlete and see if he/she can offer any insight.

The next phase lasts 4 weeks and it’s all about developing endurance, stamina, and strength. You’ll want to increase your individual workouts from 30 minutes to 60. You still need to alternate the days in which you perform each sport. For instance, run 60 minutes on Monday then bike 30-60 minutes on Tuesday. On one day of the week, set aside time to focus on two sports that you feel you’re having trouble with. Whether it’s running, swimming, or biking, combine two of them into an hour workout. In doing so, you’re developing a bigger strength base and foundation.

At this point, you should start feeling the impact on your muscles and joints. Be sure to take time to also focus on how you’re taking care of your body. Make sure to drink plenty of water and load up carbohydrates, fruits, and vegetables. Above all, develop proper stretching techniques to ensure your muscles stay loose and flexible. Try to set aside thirty minutes twice a day for stretching. If you’re a novice stretcher, pick up a Yoga for Beginners DVD. It will help greatly in reducing muscle inflammation, strain, and injury prevention.

Remember, when it comes to training for a triathlon, it’s more about quality than it is quantity. How is your form? How are you transitioning from workout to another? Keep those questions in mind and focus on repairing the areas that you’re having trouble in. http://www.triduo.com/articlesPage/first/thinking.htm

The next 2 weeks is now about quantity combined effortlessly with quality. Start combining workouts together by doing one hour of running with thirty minutes of biking or swimming. Never do all three in one day, much like a marathon, you won’t do a “test run” prior to the event. Save your energy for all three events on the day of the triathlon. A good example training regimen for the last couple of weeks includes swimming and running on Monday, biking on Tuesday, running and biking on Thursday, and swimming on Friday. Basically, try to switch out your exercises every day.

Although it may seem impossible to do, plan to rest as well. Muscle recovery is a crucial element of training. You don’t want to over strain your muscles by doing too much. The skeletal muscle cells incur damage from heavy training. The body's response to the strain will determine how severe your potential injuries will be. http://www.atlargenutrition.com/importance_of_recovery.php A good tool to recover your muscles is to take an ice bath at least once a week. Fill your tub with lukewarm water then get in (clothing optional). Have someone pour ice over your body and rest in the tub for twenty to thirty minutes. This will alleviate lactic acid build up thus decreasing the chance of inflammation. Above all, pace yourself. Don’t start out too hard or fast or you’ll blow your chance of competing in the event. Have fun, enjoy the experience, and get out there!