Bike Skills Training

Practicing bike skills in an empty school parking lot

Bike handling skills are essential to riding and racing safety. Being able to avoid road hazards (and this includes many triathletes), turn safely and quickly, come to an emergency stop, and mounting and dismounting your bike at the appropriate time are all skills that need to be practiced before the race.

The best place to practice your bike skills is in a big empty parking lot. Find a school on the weekend and ride around practicing some of these skills.

Tight turning

Ride your bike into a parking stall and turn staying within the lines so that you then come back out of the stall. Ride to another stall and do it again. These are going to be slow speed turns, but they will teach you how to control your bike at slow speeds through a sharp turn. Many races have an out and back course on a road with only two lanes. You will probably have more room than a stall’s width but this is really good practice.


Then try a faster turn riding into a stall and turning while staying within two widths of a stall. Put a water bottle at the beginning of the middle line (see image) and complete your turn around the water bottle. This simulates many U-turns in race situations.

Turning your bike when you are going slow is all about pointing the wheel where you want to go and keeping your balance. A higher speed turn requires you to shift your center of gravity and lean into the corner. You shift your center of gravity by pointing your knee into the turn. Remember this in every turn: where your knee is pointing is where you will go. If you have to turn a sharp turn, you need to get your knee pointed way out.

This pointing of the knee shifts your center of gravity into your turn. Try some low speed turns by just riding around the parking lot. First, turn by just pointing your knee, not your handlebars. You will find that you don’t even have to turn the handlebars to initiate a turn. Just the lean is enough. Try some sharper turns by pointing your knee further. You will find that steering a slight bit away from the direction of your turn is the most stable way to turn. This is called counter steering and it is a crucial turning skill on triathlon bikes and motorcycles.

Emergency Stops

It’s important to be able to come to a quick stop in a controlled manner. Pick a line in the parking lot for your emergency stop practice and play a little game. The objective is to get as close as you can to the line before applying your breaks and coming to a stop.

When you break normally just to slow down, you should always start by applying pressure to your back break. You never want to apply the front breaks first as you can flip over the front wheel very easily.

In an emergency stop you will apply both breaks hard. When you break,  the deceleration pitches your weight forward over the front wheel. This makes the front wheel the most powerful breaking force. You can easily flip over the front of your front wheel. To counteract this, you should push your butt backwards on your seat and even off the back if you feel comfortable doing it.

The sequence of events for an emergency stop, and really these are almost simultaneous, are:

  1. Shift as much weight backwards by pushing your rear-end back off the seat.
  2. Squeeze both breaks hard.
  3. Let go of breaks to continue rolling slowly.
  4. Sit back on the seat.

Try this many times until you feel confident. This can seriously save your life. If a car pulls out in front of you, performing a quick emergency stop can avoid a collision.

Mounting and Dismounting

The next skill you should practice is mounting and dismounting your bike. When you mount your bike in your race, you will push your bike out of the transition area and past a line on the road called the mount line.  Pick a line in the parking lot and put a couple water bottles down on it. Push your bike past the mount line, get on your bike, and ride off.

You can mount your bike anywhere past the mount line, so in the race you should push your bike past the line and find a nice clear area to get onto your bike. It always happens that people stack up on each other right past the mount line in a race and run into each other. You should push your bike past this mess and find a good clear place to mount.

Ride around the parking lot a bit and now the line is your dismount line. You must get off your bike before the dismount line. Again, slow down smoothly and dismount your bike where it’s safe to do so. Get off before the line and walk your bike across the line.

Try this a few times until you are comfortable with doing it in a controlled and mindful manner. It’s important that you stay mindful, calm, and safe throughout this entire process as some athletes lose their minds around the mount line. If you get a chance to go watch a race, spend some time near the mount line to see some crazy people. The picture below shows the mount line at my local race.

After you mount your bike a few times you will notice that it matters what gear your bike is in when you mount. If you’re in the wrong gear you will find yourself grinding a big gear to get going or you might be in too low of a gear and go nowhere. You want to remember what gear this is so you can put your bike in the right gear when you rack up for the race.

If you watch the professionals you will see that they clip their bike shoes onto their pedals and mount with bare feet. You might try this in your second race but not in this first race. Keep your mounting and dismounting simple, slow, and deliberate.

Road Bike Rider has a great number of bike skills lessons on their website.

Total Women’s Cycling has a great series of articles on biking skills on everything from cycling on ice, riding into a headwind, cornering, and much more. also has some good lessons.

Swimming is 90% skill. Find a good coach.

Triathletes swimming, Tony Coaching

Swimming is 90% skill. If you are a weak swimmer then your number one expense for race preparation should be paying for swimming lessons from a good coach. So many triathletes are willing to spend thousands on faster bikes and nothing on good swim coaching.

You have a choice when it comes to swimming. You can get out of the water tired and drained or you can get out fresh and ready to ride. The difference is in your swim technique. Good technique allows you to slide through the water with less effort. A swimmer with bad technique overcomes this deficit by expending much more energy and usually swimming slower.

For your first race, you just want to make sure you can swim the distance. If you get out tired, you will take it easier on the bike until you can go  faster. But if you are able, get some personalized swim lessons from a good coach.

You may hear people talk about joining a Masters swimming team. This is fine if that’s all you have, but Masters swimming is all about go go go and there is little patience for slow unskilled swimmers. If there is a Masters swim near you, find out who the coach is and see if you can book a few personal swim lessons. You need a coach who is looking at your swim and suggesting drills and technique changes often. A go go go coach that is barking out swim orders to twenty swimmers will get you stronger but wont help at all with your swimming.

When I joined my first triathlon club, one of our first swims was to figure out how fast each athlete was so we could be assigned lanes based on our speed. Well, I have a big problem when I am put side by side with other athletes and told to race. Even worse is when we will then be placed in lanes according to our speed. My problem is that I go all out. I may be dead at the end of it, but oh well. So we did this little test and I was placed over with the fast athletes with a coach that just barked orders and never looked at anyone’s swim.

I swam with the fast swimmers for a while and noticed that the slower athletes were actually getting more coaching on the other side of the pool. So I snuck over with the slower swimmers. I did that because I wanted to learn how to swim well. I knew I could go fast for a short time. But I also knew that speed wouldn’t last over a long swim.

My point in telling you all this is that you need to advocate for your own training. You need to find the coach who will help you with your swimming technique and not the coach who will tell you to go go go. Get your technique down first, then you can go fast for a long distance.

The best place I have found for learning how to work on your swim technique is Swim Smooth ( They have animations showing you the proper technique, apps, and articles every week on good technique. I could go on and on but it would never be as good as what you will find at Swim Smooth. Go there, sign up for their newsletter and  you will get valuable lessons sent to you every week.

Your First Triathlon

If you are sitting on the couch right now wanting desperately to change your life, this book is for you.

The first thing you must do is forget everything you have heard about triathlon. It doesn’t require super-human strength or the will to push through excruciating pain. Yes, to race an ironman distance race, you need a lot of training, dedication, and perseverance; but that should not be your goal for your first triathlon. Your goal for your first race is to get your lazy butt off the couch and turn your life around.

You and I will set a goal, for this change in your life, of completing a triathlon. Whether you finish your triathlon or not will not define success or failure. Read that sentence again, it’s important. Success is getting off the couch. Success is going out for that run. Success is when you get a flat tire out in the middle of nowhere and you change the tube and get going again. Success is being outside exercising and pushing yourself. You will put un-needed stress on yourself if you focus on finishing the race. Triathlon is a journey that starts with a swim, then a bike ride, and ends with a run. The finish is the end, but every swim stroke, breath, pedal turn, stride, and drink is more important than the finish. Do them all well and the finish will happen.

For you, the focus of training and racing should be having fun. That’s it. Each workout should be difficult, but never painful. You should end each workout happy and looking forward to the next one, not in pain for three days losing fitness because you went too hard. You need to gradually build your strength and stamina and that means starting easy and only doing more when your body is ready for more.

Triathlon is a celebration of life. It is not torture. You are alive! Celebrate each day by moving your body, laughing, swimming, riding, and enjoying the outdoors. This is the true win. You will not win your first race, but this true win will be yours.

For your first triathlon you should not care about your time or how you place. Why put that added stress on yourself? The race should be a celebration of everything you have accomplished. You should invite everyone you know to come watch you and be a part of your accomplishment. Triathlon can be a lonely sport during the workouts but having friends and family at the race makes it all worth it. Nobody coming to watch you cares one bit about your finishing time. They want you to finish because they care about you and wish you the best. That will not change if you do not finish.

It’s now time to find a race around twelve weeks from now that is close to your home. Your first race should be a sprint distance race. A sprint is a perfect first race because each of the distances is something you will do as a normal daily workout in the last months of your training.

Check out At TriFind you can search for triathlons in your state just by clicking on their map.

You can then pick the year and the month that you want to find a race for.  You’re looking for a sprint distance race, something with about three miles of running. Don’t be fooled by the name. Sprint does not mean you have to sprint the whole race. Sprint means it is a shorter distance race.


Me and some friends pretending like we are working out and not just goofing off for the camera

Before you do anything, check with your doctor to make sure you don’t have any health conditions that will be made worse by exercise. I can’t believe there are many health conditions that cannot be improved by exercise but I have to tell you that just in case. Be sure you explain that you are NOT doing an ironman distance race. Not yet anyway. 🙂 You are training for a sprint, which is a 500-700m swim, 16 mile bike ride, and then a 3 mile run/walk. Your goals with this are to get into better shape and finish your race with a smile.

You need to be able to run. Don’t worry; if you can’t run very far, you’re reading the right book. This workout will slowly build your running up until you can run about 3-4 miles, walking when you need to. Your goal is to finish with a smile, so we will plan the walks so you can run with a smile, walk, and finish looking fresh, slapping high-fives, and smiling brightly.

You need to be able to ride a bike and carry nutrition along on your rides. You don’t need an expensive bike or an aero helmet. Use what you have for your first race.

You also need to find a local pool and be able to swim in it. You should be able to freestyle swim the width of the pool without stopping.

That said, you are not going to be racing the Kona Ironman. You are going to be racing a sprint distance race. There is no need to do a strenuous workout. You are getting fit enough to participate and finish your race, that’s it. You will push hard for short intervals of time, but you will then slow down and rest, bringing your heart rate down as well as normalizing your breathing. During the race, you will keep your effort steady but never push as hard as you do in training.

There are chapters later in the book on everything from swim equipment to water bottle maintenance to bike purchases. Feel free to skip straight to these if you are considering a big purchase or if you just want to be informed about what you need and what you should buy. For now, there are a few things you will need:

Things you will need

  • Running shoes. Get a good pair of name-brand running shoes.
  • Running socks, shorts, shirts, sports bras. You will need at least two of each so you can clean one while wearing the other.
  • Swim shorts, goggles, swim cap, towels, shower soap.
  • A place to swim. A local pool with lap swim hours will be fine, a gym with a pool, or even a lake if you live near one.
  • Water bottles
  • Bike. Start with what you have. If you need to buy one, get road bike that fits your budget. Don’t go crazy thinking you need a triathlon bike. You don’t. Buy from a local bike shop so you have somewhere to take the bike when something goes wrong.
  • A smart phone with Strava and Facebook, or a journal to write in.
  • Sports drinks like Gatorade or others. I like Gatorade, always have.
  • Sports Gels and bars. Clif makes my favorite bars to eat on a long ride and Powerbar makes great tasting gels to help power your workouts and race.

The Training Plan

chart of CPtT training plan
This is a twelve week plan. Each week is explained in detail in the coming sections, but this shows an overview of all the weeks.

Feel free to print the above graphic and put it on your wall as a calendar that you can cross off training days you complete. This is a great way to graphically see the progress you are making as well as know where you are within the entire program.

If your race is sooner than twelve weeks away then I suggest you cut weeks from the end of the first month of training. For example, if your race is ten weeks away, do the first and second week of the first month and then skip the rest of that month and start the second month. This will get you on track for your race. I wouldn’t recommend cutting your training down to anything less than ten weeks though unless you have a base of fitness from regular swimming, biking, or running already.

During any of the weeks, feel free to move the workouts around to fit your schedule. The order throughout the week is not important. However, the first few weeks are designed to work you hard and then rest you a lot. Running is the hardest on your body. Swimming is the easiest, so in a training sense, swimming and rest days are both rest days. Yeah, you’re rolling your eyes right now if you are not a very good swimmer. Don’t worry, there will be actual rest days. Swimming is great exercise because it works your body in a non-damaging way. Biking is kind of in the middle. It’s still easier on the body than running, but there is much bumping of the arms along with strain in the back, neck, and knees that requires recovery before repeating. There is also butt pain that will get better as you ride more. Keep this in mind as you plan out your week.

For any of these workouts, if you have a better start than your average couch potato in either of the three sports then please go further than the prescribed workout. Same if you are struggling with any. Go easier if you have to and don’t feel bad about it. You’ll get there. You will improve.

Week One Training

You don’t need to shop for a bunch of equipment or do an epic ride today. You just need to get started. Put some running shoes on, some shorts, or whatever is comfortable and go out for a walk/run. Do not think about speed or distance, your goal is to listen to your body today.

You must always listen to your body.

If you have a smart phone, download Strava. Strava can measure your runs, rides, and swims if you have a swim watch (which you don’t need). You can then post your rides to the CPtT Facebook page or join the CPtT Strava group to get encouragement from me and others.

Week 1 Day 1
  • Walk a bit to get moving.
  • Run until winded. Remember this spot.
  • Walk until breathing and heart rate normalize.
  • Repeat Walk/Run twice more for a total of 3.
  • Walk back to start.
  • Post or journal your results, how you felt, and how you feel now.

Start by walking. Walk at a brisk pace. Walking is a great way to get your heart beating and your muscles working and warmed up. Whenever you are ready, transition into a jog. Today you may feel like dying after a twenty feet or a quarter mile. It all depends on where you are starting from in your fitness.

When you feel like stopping, it is time to walk. Your heart rate should be elevated and your breathing should be fast enough that you could not carry on a conversation very well.

Remember where this happened. Near a certain tree, sign, or house. Take a selfie at this place and share it on Facebook. Let me and others know how you felt. This place will be an important landmark for all future training. When you pass this mark in a month or so and you are not even warmed up, you will know you are making progress.

When I started training, I went for a run at the marina near my house. There is a Par Course there with distance numbers all the way around. I started my run worried that everyone out there was looking at me, judging me. No one cares, believe me. Anyway, the loop is about a mile. I felt like I could run that. I got to the 1/4 mile mark and felt like I was going to die. Defeated and dejected, I walked about the next half mile of the course re-evaluating my goals. Maybe I couldn’t do it? Maybe I should just go home. Red-faced and embarrassed, I decided to push on. I ran some more only to stop again after another even shorter distance. I walked around to the finish of the course and sat down on a park bench.

You are going to do exactly what I did. The difference between what I did and what you are going to do, is that this is your training plan. In this first run/walk we are setting a benchmark for where you are starting. Do not try to push past the point where you feel like stopping, you will do that later, I promise. This point will be a reference point for much of what you do later.

Also, do not feel negative about where you are in your fitness or how terrible you feel. There is nothing but positive in what you are doing no matter how little you ran or how terrible you feel. You ran, you walked, you sweated, you’re alive! That’s all positive stuff there. Don’t allow yourself or anyone else turn it into a negative.

image showing day one workoutStart your workout with a walk, then run until you are winded. Remember this spot. Then walk again until your heart rate and breathing normalize. Repeat this walk/run cycle two more times. It doesn’t matter how far each run/walk segment is, it depends on you and the signals your body are sending you. You are learning how to listen to your body.

When you are done with three total walk/run segments, mark your location in your mind. Tomorrow you will go this far again. Take a picture, post it when you get back and let me and your friends know how you felt at this point.  It’s ok, actually it’s great if you feel worn out. Don’t feel defeated. You are so much better off now than you were just a half hour ago.

Walk back home or to where you started. This walk back is a recovery walk. Your breathing and heart rate will normalize, the sweat will dry and cool your body. You can look around and enjoy where you are and what you’ve just done. The recovery walk is an important part of any run workout as it’s the transition between hard work and rest. You keep the blood pumping and the muscles working as you walk. You also increase the total distance of your workout!

When you get home, post your workout for me and everyone else to see and give you kudos for. You’re awesome and you deserve praise for what you have done. Seriously, a seasoned athlete can do so much more and so much faster. But they are trained for it. It’s easier for them. What you’ve done today is a greater accomplishment. Tell us how far you went for that first run segment, how you felt, how far you got before you walked back, and something that you were thinking during the workout. Do you have any questions? You may find the answers in this book or someone online can answer them. If you don’t do Facebook or Strava, write this all down in a journal.

Week 1 Day 2
  • Walk about the same as yesterday.
  • Run half way to where you were winded yesterday.
  • Walk until breathing and heart rate normalize.
  • Repeat Walk/Run until you reach the point you reached yesterday.
  • Walk/Run once more on the way back.
  • Walk the rest of the way back.
  • Post or journal your results, how you felt, and how you feel now.

Today you will go the same distance as yesterday but at an easier pace. You should notice some soreness in your muscles due to yesterday’s run. If you have been idle for a while, your body is now shocked by what you just did to it and all kinds of things are happening internally. You should not feel pain, just a tightness in your legs or a slight soreness. If anything hurts, you went too hard yesterday. If so, today may be a good day to just walk. Walking is still moving. You are way better off than when you were on the couch a few days ago.

If you are feeling pain at any time during any workout, walk or rest. If the pain persists while walking or moving slowly, stop and call someone to pick you up and take you home. Rest until you can move pain free. There is no need to workout while in pain as it can lead to worse injury.

image showing day two workout

Start the workout by walking. Carry a bottle of water so you can get some fluid in you and maybe listen to your favorite music. Take it easy today.

Walk about the same distance as you started with yesterday and then move into a jog when you feel ready. When you get about half way to the place where you were out of breath yesterday, start walking. You are deliberately not going to where you were out of breath yesterday. Walk to that place.

When you get to your place, start to jog. Jog slow and steady. Breath deep and keep your knees high in each stride. It’s ok to run like a marching band member, you are training and a nice high knee will put some pep in your stride and help you later when you tackle hills.

Jog slow and easy trying to keep your breathing even and at a level where you could hold a conversation with someone running with you. If you have a friend along with you, talk. If your breathing becomes such that you could not hold a conversation with someone or you feel like stopping, walk until your breathing slows and you feel comfortable again. Once you feel comfortable, enjoy your surroundings a bit. Look around, enjoy what you are doing, and smile.

Walk/jog repeat until you get to the place where you turned around yesterday. Once you reach yesterday’s turn around point, turn around and do one more walk jog interval on the way back.

Walk the rest of the way to your starting point. Enjoy the walk back, you earned it. You have done the same distance as yesterday but did more running today. This entire training plan is a trick we are playing on your body to get a little further, a little faster, and keep you rested and uninjured while you do it.

Post your walk/jog to Strava, Facebook, or your journal. Write down how you felt starting out. Were you sore? Did you feel like you could have or should have done more? This is a common feeling and it’s one you have to get used to.

Athletes need to learn to trust the plan. This plan will gradually increase your fitness until you are ready for more. Then you will do more, then you will rest. You will never push beyond your limits because you should never do that. You should feel ready to do more when you are done with a workout and never ruin tomorrow’s workout or rest because of what you did today.

When you get home be sure to eat some protein and drink some water. Remember that rest and nutrition are what builds muscle after you have stressed your muscles and cardiovascular system with a workout.

You will not run for a few days. This is by design because running is the hardest on the body. Also, it turns out there are two other sports in triathlon and it doesn’t do you any good to be a great runner if you can’t swim and ride. Having a good two day break from running will allow your ligaments and muscles the time they need to heal. Your cardiovascular system will start to change as well. Your heart will become stronger and your lungs will change to allow more oxygen to be absorbed per breath. Capillaries will grow to bring more oxygenated blood to your muscles.

Your body will start to change immediately and it needs rest and good nutrition during this time. Be mindful of the tightness in your core, the soreness in your legs. Notice the changes in your body. Use this as motivation to keep training.

Tomorrow you swim.

Week 1 Day 3
  • 10×25 w/rest after each 25
  • Swim up and back 10 times.
  • Do more if you are feeling good.
  • Do at least one up and back as a cool down.
  • Post or journal your results, how you felt, and how you feel now.

Today is your first swim workout. Swimming is different than running. It’s not as hard on your body so it’s really hard to do too much. However, what you don’t want to do is swim to when you are so tired your swim form becomes sloppy. It doesn’t help you at all. When your swim form becomes sloppy you further engrain sloppy swimming into your technique. It can also lead to injury.

So, just like with running, you need to listen to your body. Be in touch with what’s going on and rest when you are tired. That’s what today’s workout is all about.

Swim to the other side of the pool. When you get there, rest for about fifteen seconds or as long as it takes for you to catch your breath and breath normally. Then swim back across the pool.

Swim ten lengths of the pool and then assess whether you are done or not. If you’re not a strong swimmer then this will be enough for the day. If you only did five, that’s fine too. You know where you are with your swimming. If you feel like doing more, then go for it.

When you are done, take a couple more laps doing random strokes and enjoy the water a bit as you cool down. This is like your walk home after a run. You can float to the other side, dive to the bottom, kick easy on your back, or do a slow breast stroke. Your job during this cool down period is to enjoy the water, feel the water, splash a friend! Just days ago you were sitting on the couch wishing you could do something more with your life. Today you are swimming!

If you feel like doing some more, go ahead. Try five or ten more laps. If your pool is 25 meters or yards across (you will want to find out), then 10 25’s add up to 250 m or 250 yds. If you did a cool down lap up and back then your total swim was 300 m or 300 yds.

In swim workout speak, you are doing “10×25 w/rest after each.” This means you are swimming ten 25s with a rest after each.

Week 1 Day 4
  • Ride 4-8 miles
  • Start easy and build to a good pace.
  • Drink water or a sports drink on your ride.

Today is the day for your first bike ride! Like the other workouts in this first week, this ride is about setting a benchmark for where you are right now with your bike riding. Unlike running, where you can walk back from wherever you are, if you get tired on the bike you have to ride back unless you have someone to call to pick you up.

It’s a good idea to have some go-to phone numbers for friends and loved ones that are willing to drive out to where you are in case you have a mechanical problem or a couple flats in a row. It happens, so be ready. Today we are staying close to home so save those favors for later when you really need one.

For this first ride you should plan to stay near home. Plan out a loop that is about 2-4 miles around and you will never be more than a couple miles from the start. If you need to skip to the Planning a Ride section to learn how to plan a ride with Google Maps. If you can, try to plan right turns (if you live in a place where cars drive on the right) because you have to cross traffic for every left turn.

Start every bike ride slowly and build to a comfortable speed that you know you can sustain for a long time. You should not be pushing hard, but your heart rate and breathing should increase a bit. You want to feel a bit like when you are running a slow jog but you want to keep a consistent pace.

If you plotted out a 4 mile loop, do one loop. If you feel good after this loop, go ahead and do the loop again. Bring at least one bottle of water or a sports drink with you along with a nutritional bar. Drink every mile or so. Eat when you feel hungry. If your butt starts to hurt, that’s normal. It takes seat time to get your butt and back into being able to ride long distances. It’s really not about the legs. The legs can keep going. It’s your butt, your back, and your shoulders and arms that usually send you the signal that you are done.

How far did you ride? If you use Strava you can see your route as well as how far you rode. When you get back, let me and your friends know how far you went and how you felt. This isn’t a competition, so however far you rode we are with you and will celebrate your ride. The distance that you went today is another benchmark that you will use to gauge your future rides.

If you’re sore, have no fear. Tomorrow’s a rest day.

Week 1 Day 5&6
  • Rest and read

Today and tomorrow you rest. Like I said before, rest is an important part of training and you ignore it at your peril. If you’re like me, rest days are more difficult than workout days because you feel like you should be doing something. Do some walking if you feel like this. You can also take some time to stretch the parts that are tight and sore.

You may have two days off from training, but you have some work to do. If you have not signed up for a race yet, find and sign up for that first race. If you’re thinking of buying a bike, a wetsuit, or any other piece of equipment skip ahead to the chapters on it. You have now gone out on a run, a ride, and a swim. If there is anything you need go get it.

Week 1 Day 7
  • 2×25 warmup
  • 8x25s
  • 1×50 cool down
  • Total: 300 yards or meters.

Day  7 is a swim workout. Do two 25s as a warm up. Do whatever stroke you want and just get used to the water. Then do eight 25s. For these eight 25’s, swim across the pool fast, rest for 10 seconds, and then come back slowly. Catch your breath as much as you can on the way back and then rest for 10-20 seconds or until your breathing comes down to a level that you could hold a conversation at. Do some more if you feel up to it or do some cool down laps.

Congratulations, you finished your first week of training!

Week Two Training

Image of Irene Suroso running in the Oakland Triathlon
Irene Suroso running in the Oakland Triathlon. Photo by Tony Farley

chart showing week two of the training planWeek two will be almost exactly like week one, with a few changes. Feel free to move days around if you need to to fit your schedule. You may feel like week two should build and be more difficult, but I want you to avoid that kind of thinking. Week one was a great workout week. You did three runs, two swims, and two rides! You did it last week, you can do it again. Remember that you are coming off the couch and are now starting to work out.

Week two is when injuries can happen. You are all pumped and ready to go hard and your muscles, ligaments, and joints are not ready. Your body will be ready for more in a few weeks but right now I need you to stick to the plan.

Week two is also when the novelty wears off and some will quit. You’re still tired, your body may be sore, you may be feeling a bit down or doubting what or why you are doing all this. These are all normal feelings when you have kicked yourself in the butt and made a big change in your life. If I told you right now that this is going to be an epic week with twice as much to do, you might feel like this is all too much. That would be terrible. You’re gonna do the same as last week. No worries.

You may also have some friends and family that are trying to “care” for you by sideways trying to get you to quit. You may hear comments like “you’re crazy” or they may call you good natured names like “Mr. or Ms. Triathlete.” It’s not that they want you to quit. They feel a little uncomfortable that you are stepping out of the ordinary. They may want you to come back to ordinary because ordinary you is who they are used to.

That’s where these kinds of comments come from. These comments expose their vulnerabilities and concerns, not yours. This is normal human behavior and it usually happens between those who love each other most. It does not mean they love you less, or want you to fail. It means they love you so much they are scared that you are changing, or scared that you might fail.

This is when you need to spend time with them and reassure them that you are still there, that this new thing will only be taking an hour of your day, that they are still #1. If you have kids, you cannot loose touch with them during this time of training. You are making positive changes in your life! Continue that effort and commitment with your family and friends or none of this is worthwhile.

You can bet they will be there at the finish line cheering you on and proud of your finish.

On to the training!

Week 2 Day 1
  • Walk a bit to get moving.
  • Run until winded.
  • Walk until breathing and heart rate normalize.
  • Repeat Walk/Run twice more for a total of 3.
  • Do one more walk/run on the way back and increase your speed on the run.
  • Walk the rest of the way.
  • Post or journal your results, how you felt, and how you feel now.

Your day 1 workout will be a run just like your runs last week. Start by walking and then run until your breathing becomes labored and then you will walk until your breathing slows and you feel like you are ready for more. Repeat this until you get to where you were able to get last week and then turn around and walk/run back.

There is one little change that I want you to do with this run. When you are near the end and you have just one more run/walk to do, pick up the pace and run fast. This is going to get your breathing and heart beating fast. Breath hard and push yourself a bit. Start walking when you have to. Walk a little extra if you need and drink some water. I usually bring a water bottle out on a run with me and stash it after my first walk/run segment so I can pick it up and drink during that last segment. It gives me something to look forward to during the workout.

Week 2 Day 2
  • Walk a bit to get moving.
  • Run until winded.
  • Walk until breathing and heart rate normalize.
  • Repeat Walk/Run twice more for a total of 3.
  • Do one more walk/run on the way back with increased speed on the run.
  • Walk the rest of the way.
  • Post or journal your results, how you felt, and how you feel now.

Don’t go further, don’t go faster, just pick it up for that last run and maybe walk a little more at the end to allow your body to cool down.

Week 2 Day 3
  • Swim up and back 10 times sighting once per pool crossing.
  • Do more if you are feeling good.
  • Do at least one up and back as a cool down.
  • Post or journal your results, how you felt, and how you feel now.

Swimming in a pool has some drawbacks for the triathlete. The black stripe you can follow to the other end of the pool will not be there in an open water swim. In a pool you can swim with your head down all the way across the pool and there’s even a stripe to tell you when you are almost across. In open water swimming, you need to pop your head up quickly after every four to six strokes to see where you are going and make sure you are on course. Your swims are going to emulate this.

On every cross of the pool, when you are half way across, raise your head and look to the other side of the pool. Your head raise should not interupt the flow of your swim stroke in any way. Take a normal breath and then on the next stroke, tilt your head up so your eyes are out of the water and take a quick look forward. Finish the stroke and then take another breath. You should not try to get a breath on the stroke you are looking forward on. Taking a breath at the same time you look forward will require you to lift your head way out of the water and will slow you down. Your mouth should stay under the water when you look forward. It takes practice, that’s why you are starting this practice early.

Swim ten lengths of the pool. Rest as long as you need after each crossing. See if you can limit your rests to about 10-15 seconds after each lap but take more if you need. Do a couple cool down laps.

Week 2 Day 4
  • Ride 4-8 miles
  • Start easy and build to a good pace.
  • Drink water or a sports drink on your ride.

Today is ride day! Ride 4-8 miles depending on your ability and how your backside feels. Do the first half of the ride nice and easy. Drink liquids and eat a nutritional bar. Pick up the pace for the second half of your ride and go fast!

Week 2 Day 5&6
  • Rest and read

Week 2, Day 5 and 6 are rest days! Enjoy some time with friends and family.

Week 2 Day 7
  • 2×25 warmup
  • 8x25s
  • 1×50 cool down
  • Total: 300 yards or meters.

Week 2, Day 7 is swim day. Ten 25s. Do two 25’s as a warmup and then eight fast and strong on the way across the pool then slow on the way back. This is a little speed work in the pool. Just like in running, you are pushing yourself a little faster than you normally would go. Stick with the plan and this will be your normal speed in a few weeks. Remember to sight once every mid crossing. Rest as much as you need and repeat eight times. Cool down with a couple easy 25s.

The Journey


Triathlon is about the journey. Both in training and the race. For me, thoughts of victory need to be far from my mind. When I entertain thoughts of winning or comparing myself to others, I am setting myself up for disappointment. I do it all the time though…

My triathlons are about the experience of doing all three sports. I approach each triathlon like I would a backpacking trip. I am going on an adventure! The trip will be long but I will enjoy every minute of it. I make a point of smiling at the spectators, thanking the course workers, and cheering on my fellow athletes. I’m the one at the end of the race encouraging those athletes walking up that last hill to finish strong! I’ve also been one of those walking athletes and needed that same help from others. Finishing with a smile is always my goal. Most of the time it is a smile of relief that it’s finally over but also of a goal achieved. Triathlon requires so much training. It is important to set a goal, like finishing a long practice, finishing a race, or just getting past all those voices in your head keeping you on the couch, and then celebrate that goal achieved.

Racing is special, but the true journey is the training. The majority of your time will be spent in training, so why not treat that as an adventure also? When I see a road stretching out before me like the road in the picture on this page I feel so lucky to be able to ride that road. So lucky to be on a bike zooming around the corners and getting to the top to look at the view. I feel the same thing when I am swimming. I love open water swimming because I love swimming like a fish, looking across a long lake, and then getting to the other side. I don’t really like swimming in pools. I feel ok sometimes when I’m running. Not often. But even when the running is hard and I am tired, I think of how thankful I am to be moving, to be exercising, to be alive.

On race day I begin my day eating good food and getting excited for what I am lucky enough to be doing. All my packing is done (I hope) and I am just putting everything in my car to get to the race. My routine is that I stop at a coffee shop and get a large coffee and a pastry for the drive there. I love showing up really early and getting my bike and gear in transition and set up where I want. I am then able to relax, watch the morning unfold, and watch the other athletes hustle and bustle.

The swim is a time for me to relax and enjoy being in the water.  Don’t get me wrong, I want to go fast. I want to do my best. I look at my finishing times as much or more than the next triathlete. But adding stress to your race will not make you faster. Relaxing and staying within your ability, in my opinion, will result in a better time on the clock as well as a more enjoyable time. So I relax. I get into my swim stroke and remember my technique. The swim is the most nervous time for most first year triathletes. You imagine getting pulled under by others. You’ve heard stories that scare the hell out of you. They’re probably all true, but you should not start your race in the front. Starting just ten seconds behind the front of the pack will put you in clean water and keep you out of the washing machine.

The bike ride, for me, is a time to go fast! I love going fast on the bike. I am not that fast compared to most riders who have been doing it for years but I love covering ground fast. I really love the downhills where my love for speed overcomes my fear of falling.  I also try to enjoy the scenery, but concentration on the task at hand comes first on the bike. Most of the deaths in triathlon come during the swim, but most of the injuries happen on the bike. You  have to keep your wits about you and stay within your abilities on a bike. And unless you’ve been riding a long time, expect to be passed all race long and just get over it. You are going your speed. It’s your race.

The run, for me, is always a necessary evil. I love running when I feel fast and like I can run forever. But those times are few and far between in training and have never happened in a race. Maybe as I run more and build up my strength running will be more fun. The run, however, is when I can really enjoy the scenery, the crowd, and my fellow triathletes. By this time, the speedy ones are long gone and the slower ones are behind. You usually settle into a group of people going about your pace. I run slow and controlled. I pick up the pace when I feel good and I walk when I have to. Most triathlons have an aid station about every mile on the run. I usually plan to walk through the aid stations so I can get all the water and nutrition I need in with no hurry. When I get through, I’ll start with a light jog and see where I go from there.

The finish is a time for celebration. You’ve done it! I have to admit that I usually get caught up in racing those around me along with the fact that I can see the finish line, that I usually sprint that last bit across the line. But you shouldn’t. High five your family and friends that are there. Celebrate with the other athletes who are finishing along with you. The finish is what you worked for, a goal achieved. Take your medal and enjoy being a participant in such an awesome sport.

You could not finish. We put so much into the finish in triathlon that the possibility of not finishing is a cause of so much stress and worry to the first year triathlete. Your friends and family are all there and not finishing can feel like a huge failure. I was so worried about getting a flat in my first race that I had two tubes, three CO2 cartridges, and a bottle of that green-gu stop leak. I ended up not needing any of it but I needed the peace of mind. I just had to finish.

Things can go wrong. You could have a mechanical breakdown. You could get sick during the swim. You could pull a muscle during the run. There is only one thing you need to know and understand when this happens. Everyone around you in the race as well as your family and friends are there for you in that moment. Everyone is on your side, thinking about you in the most positive light. Everyone has your back.

You toed up to the starting line. You were in the race. There is no disgrace to anyone who enters the ring, starts the race, and puts forward the effort they are able to put forward on that day.

Put that stress and worry about not finishing behind you and enjoy the journey. Things will occur, bad things may happen, but you can get through each one. And if something keeps you from finishing, so be it. Hold your head up high and race another day.

Don’t Get Caught In The Gear Game

Image of my gear at the MTS TriathlonTriathlon is expensive. You need a wetsuit and a good pair of goggles for the swim. But you also need swim shorts to train in and access to a pool. This means you need a gym membership or you can pay pool fees.

You also need a bike, a helmet, bike shoes, cleats, etc. But for your first sprint race you should ride what you have. If you don’t have a bike, get an inexpensive road bike. You don’t need a carbon fiber bike or aero this or that. Just get a nice comfortable bike with clip-in cleats and bike shoes. If you can’t ride with cleats yet, don’t even try.

I know the picture above is not at all what I am saying here in the text. That picture was taken was taken during my fourth race, not my first.

The run is probably the cheapest part because you just need shoes, shorts and a shirt. But your legs and feet are important, so you don’t want to skimp on your shoes. You want a good pair of shoes from a reputable shoe company.

After all this, even the socks start to feel expensive as you need more than one pair. You will be spending a lot of money on this new obsession of yours. Do yourself a favor and keep your spending to only what you absolutely need.

If you read the websites or triathlon magazines, you will quickly get the message that your equipment will determine how well you do in the race. But let me tell you what few magazines will: how well you do in the race is 98% determined by your training and your attitude and none of that 98% costs a penny. There are no corporations out there making a profit off of your effort, so you wont see any glitzy ad campaigns encouraging you to work out, unless they are telling you to work out with their product and the message is always that your workout will be more productive if you do it with their product. Don’t believe it.

Your equipment could make up the other 2%. If you are going for the win, you can and should spend all the money you can afford to get that extra 2%. In a long race, that could be five to ten minutes! Jumping up five minutes with no more effort is huge for a competitive triathlete. For the rest of us, don’t get caught in that trap. Your benefit will be less that what an elite athlete enjoys, and in your eight hour race who cares about five or even twenty minutes?  In your first sprint race, the difference will be nil. You do want a decent bike, good shoes, and a comfortable wetsuit but you don’t have to spend a lot for any of those and you surely don’t need the latest technology so if you have to buy a bike, get a used one or get last year’s bike on sale.