Getting Started: Where to Focus

by Marilyn McDonald

While many people who read this site have some background in triathlon already, we're always getting visitors who are just starting out -- either as new entrants to iron-distance racing or those who are completely new to triathlon. I want to share some tips as a sort of primer for the inexperienced and as a reminder for experienced triathlete. Even if you've been at this a while, you might have drifted away from a basic principle.

I can think back when I started triathlon. I was an active person and had done your basic running and gym programs. I came from a sporting background, but not endurance-based sport. I started to meet some triathletes and liked the community and the attitude of this sport. It was something I wanted to be a part of and I saw that it could change my life to a healthier way of living.

Make friends - Triathlon clubs are a great way to meet like-minded people. Check around and see if there's one in your area so you can surround yourself with peers. A group provides a social aspect, motivation, and a good learning curve.
Have a target - Write out some goals that you want to achieve -- short term and long term. Having some targets to aim for will keep you focused on your journey. I suggest picking a race about four to six months away that excites you and matches your ability and commitment level.
Look at your week - How is your life structured? What roles do your work, family and social life play? Write it out and see where and when you are going to have time for your new passion. I suggest aiming for one hour of training per day, five to six days per week. If you have enough time in your schedule to do this every week for four months you'll be on the right track. If you have some extra time on the weekends to allow for building up duration that is always a bonus.
Understand pacing - Understand that you need to go at a pace that matches your ability and consistently for a while before you go "fast." Training is cumulative. Each day, each week, each month, each year stacks on top of each other. And the key to successful progression is consistency. So aim for a pace you know you can continue to back up for months. The most common error is trying to go too fast before you're ready and then having to take breaks due to injury, illness or fatigue.

The two most important things to focus on are consistency and frequency of the three sports. Once you can do that you move to duration and work rate. Focus on doing the three disciplines of your new sport.

Triathlon is a endurance event, even at the shortest distance. I've found over the years the best way to build endurance is through focusing on these two basics of consistency and frequency. At Endurance Corner we'll regularly talk about the concept of "minimizing your zeros." By that we mean avoiding days without activity. Constant application of physical activity over a long period of time is what's going to make the most change and progression.

Enjoy the challenge. It's a great way of life.

Marilyn McDonald has been in elite sport since the age of 9, from show jumping to cycling and triathlon. Competing on an international stage in all three sports with an Ironman title, several podiums and state championships in cycling, Marilyn works with all distance and level of triathletes and cyclists. From beginners to elites; short course, bike racing, stage racing and long course triathlon, she has guided several athletes to the podium and to Hawaii qualifications.