MAX FITNESS
PHOTOS BY JAMESPATRICK.COM
12 weeks to your first triathlon
EVEN IF youre not a sports
fanatic, triathlon races are
compelling to watch. The idea
that someone has the fortitude
to swim, bike, and run for dozens
sometimes hundreds of
miles is fascinating!
Sound intriguing? If you can
commit to 12 weeks of hard mental
and physical work, you can train and
compete in your first triathlon even
if you cant run a mile right now, swim
the length of a pool, or ride your bike
without swearing your rear end will
break! And you CAN be ready in 12
weeks without having to give up your
life or bank account to make it happen.
What is a Triathlon?
A triathlon is an exciting sport involving
14 WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2017
BY ROCHELLE MARAPAO
a continuous race over various
distances in three events: swimming,
cycling, and running. In a standard
triathlon, the events are in that order,
which means once you get out of the
swim portion (usually in a river, lake, or
ocean and sometimes, a pool), you
hop on your bike soaking wet, then
get off your bicycle and run. There is
a space in between each event called
a transition. The transition area is
where you change shoes or equipment
as you transition from the swim to
the bike, and then later, from the bike
to the run.
The length of a triathlon may vary,
but here are the four basic lengths
broken down:
Sprint Distance Triathlon
Swim: .5 miles (750m)
Bike: 12.4 miles (20K)
Run: 3.2 miles (5K)
Olympic Distance Triathlon
Swim: .93 miles (1.5K)
Bike: 24.8 miles (40K)
Run: 6.2 miles (10K)
Half Ironman
Swim: 1.2 miles (1.9K)
Bike: 56 miles (90K)
Run: 12.4 miles (21.09K)
Ironman Triathlon
Swim: 2.4 miles (3.8K)
Bike: 112 miles (180K)
Run: 26.2 miles (42.195K)
Essential Gear
You will need some basic equipment
for your first triathlon. This equipment
doesnt have to be expensive and it
can be borrowed to save money:
Swimsuit, goggles, and a swim cap if
you have long hair.
A bicycle that fits you and is in good
working order. This can be a road bike,
a mountain bike, or a hybrid. You can
use a time trial bike if you have one
or have access to one, but a special
triathlon or time trial bicycle is not
necessary.
Cycling shorts for training. A decent
pair of cycling shorts can make riding
more comfortable, and they help
prevent saddle sores.
You can use clipless pedals and
cycling shoes, but they are not a
must-have item.
A good pair of running shoes. You
dont have to spend $200 or more to
get a great pair of shoes, but you do
need a pair of shoes that are made for
running and that fit your feet. The best
resource for shoes is a local running
store.
A water bottle.
Committing to 12 Weeks
If your fitness has been dormant for
quite a while, give yourself 12 weeks to
get in shape and minimize the chances
of injury. This is also ample time to
condition tendons, ligaments, and your
endurance so that you can enjoy the
race. If you can commit to training
five days per week two and a half to
four hours per week that should be
plenty of time to get in shape for your
triathlon.
How to Train
There are two ways that you can train
for a triathlon: solo or with a trainer
and/or group. Training solo is a great
way to stick to your own training
regimen on your own schedule.
However, this is not advisable for
athletes racing for the first time.
Seek the help of a coach. Its very
important to not only have the proper
training schedule based on your
needs, but doing things correctly with
proper form will keep you away from
injury, says Ironman athlete Garon
McHone. Getting nutritional advice
is just as important. Eating enough
and eating the right things can mean
the difference between enjoying your
training and racing or dreading it!
The Basics in Getting Started
You will need to swim, bike, and run
twice a week for each. The best thing
to do is pick a doable schedule for you,
since triathlons thrive on consistency.
For instance, if you have a pool by
your office, try swimming at lunchtime.
Dont set your expectations so high
that its impossible to meet them. As
you get further along your 12-week
journey, add distance and frequency.
I recommend a minimum of
12 weeks of training if you are a
beginner who can run/walk a 5K,
and who is fairly new, but capable,
in the swim and bike events, says
Melissa Rayburn, a mother, and now,
triathlete. More advanced people may
do a little less, and others may extend
the training length. Go at your pace,
be consistent, and you will love it!
Swim Training
Here is some helpful information when
it comes to the swim portion of your
training. Most lap pools are 25 meters
(or yards) in length, so 50 meters is
two lengths, or one time down and
back; 100 meters is four lengths, or
twice down and back.

Sample 12-week Training Plan Here is a simple training plan that beginners can easily follow
when preparing for their first triathlon:
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEKS WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12
5, 6, 7
Swim Swim Swim Recovery Swim Recovery Swim Swim Swim Taper (Rest)
1-2x 2x 300-400 2x Swim 2x Week 2x 2x 2x Swim
200-300 meters each 400 1x 500 meters Swim 600-700 meters 800 meters 800 meters 1-2x Easy
meters (two workout meters 400 meters each 500 meters each workout each workout each workout workouts
workouts) each workout (one workout)
workout
Bike Bike Bike Bike Bike Bike Bike Bike Bike Bike
2x 2x 2x 1x 2x 1x 2-3x 2-3x 3x 2x
30 mins 45 mins (or 50 mins 30 mins (or 60 mins 2 miles (run/ 75 mins (or 80 mins (or 60 mins (or 20-30 mins
minimum 5 8 miles) each (or 10 8 miles) (or 12 walk) 15 miles) each 18 miles) each 15 miles) for each workout
miles each workout miles) miles) each workout workout two workouts;
workout each workout 90 mins (or
workout 20 miles) one
workout
Run Run Run Run Run Run Run Run Run Run
2x, 1 mile 2x 2x 1x 2x 1x 3x 3x 3x 1-2x
each 1 mile each 1-2 miles 1 mile 2 miles each 2 miles 2-4 miles each 2-5 miles each 2-5 miles each 20 mins or less
workout. workout each workout Walk/Run workout workout workout
Walk/Run workout
Brick Brick Workout Brick Workout Brick Workout
Workout After cycling, After cycling, After cycling,
After cycling, run 15-25 mins run 15-25 mins run 20-30 mins
run 5-10 after you get of after you get of after you get of
mins after the bike. the bike. the bike.
you get of
the bike.
Open Open Open Bonus:
Water Swim Water Swim Water Swim Days before the
Swim in the One swim One swim race, practice
open water in race-like in race-like transitions, and
if your race swimming swimming visualize your
will take place conditions. conditions. race success.
outside.

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 Traditionally, you want to use the

5 Little Things That Make freestyle in the swim; however, for

your first race, if you are comfortable
doing a combination of the breast-
A BIG DIFFERENCE ON RACE DAY stroke and freestyle (and are
Check Your Gear Are your tires pumped? Are your shoes laced with elastic laces for easy competent doing this), you will be fine.
on and off removal? Do you have an extra pair of goggles? If you cannot swim at all, seek out a
Relax Your Mind Triathletes often psyche themselves out before the race even starts. few swim lessons before committing to
Avoid overanalyzing things the week before the race and focus on the positive. Youve a triathlon it will do wonders for your
trained long and hard to get to Race Day. confidence!
Rehearse Transition and Warm Up Before Your Swim Get in the water for a short
warm-up (even if just for a few bobs) before the start of the swim. This helps your body get Race Day
accustomed to the temperature of the water, which helps pave the way for a calmer swim On the morning of your triathlon, stay
start. Visualize the perfect transition. positive. You may be nervous, but
Be Diligent About Nutrition Its easy to get distracted during the race and forget to never let doubt creep in youve got
address your nutritional needs until its too late. Before your race, draw up a nutrition map this! Stay focused on your finish and
and stick to it. no matter how slowly you go just go.
Thank the volunteers and those who
Know the Course If you live close to the race site, you should pre-ride the course. If you
made your journey possible. Smile for
dont have time or energy to ride/run the course, then drive it the day before. Then scope
the cameras, enjoy your hard work,
out the swim course and take a mental note of where the main buoys are located. Know
your day, and the fact that you did
where the run/bike in and out spots are located, and where the finish line is.
something amazing! MS&F

Meet Triathlete Garon McHone

Garon McHone, 32, of Paradise Valley, AZ is a former college football stand-out
and lifelong athlete. In recent years, he began training for triathlons and found
himself hooked. Since 2014, Garon has done nine triathlons and Ironman races
with plans to compete in more. He is featured on this issue's cover.
How did being a football player help you prepare for triathlons?
GM: It helped by teaching me commitment, dedication in sticking to the training
plan, and following through on completing the race. I compete in triathlons to feed
my competitive side and to have a physical goal to work towards outside of my
professional and personal goals. For me, having goals in these areas of my life keeps
me on a positive track.
How long does it take you to train for a triathlon?
GM: It all depends on the distance triathlon Im preparing for. For a full Ironman, it can
take 6-8 months. For a half-Ironman distance, it can take 4-6 months, and the Olympic
distances, 2-3 months.
What event in triathlons do you like the best and the least and why?
GM: My favorite triathlon event is the bike. Since I started, its always been my
strongest event. We tend to gravitate towards the things were good at and for me
biking brings the most pleasure (and sometimes, pain). My least favorite is running,
primarily because it is the last event and requires the most mental strength to fight
through. I have never been an endurance runner until I started training for triathlons.
Being a former football player, its always sprint and stop, so this was a change that
took some time to get used to.
What are your goals in triathlon/Ironman races?
GM: In the next 3-5 years, my goals with triathlons will simply be to better my finishing
times in each race I do. Eventually, my goal is a podium, which is finishing in the top 3
in my age group at a half Ironman distance (70.3). Over the next 10 years, I would like
to complete 3 more full Ironman distance races, each in a different country, and 10 half
Ironman distance races (1 per year).
What advice can you give someone starting out that you wish you had gotten
when you first started?
GM: Have fun! Train with friends, meet new ones, and remember to enjoy the process.
Follow Garon McHone
on Instagram: @gmchonetri Competition brings out the best in all of us, but sportsmanship and community will
keep you coming back for more.
16 WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2017