Training for a Triathlon

Adults make up around 30-40% of the 115,000 Kiwis who have taken part in a triathlon in the last year. Roughly half the number of adults (around 15%) is aged 50 or over and our age group is also well represented in the big jump in numbers participating in the Half-Ironman and Ironman events over the last 12 months. Triathlon is a very accessible sport these days and no longer the domain of JUST the super-fit or very competitive.

Why are these events so popular with our age group?

• It's something we want to tick off our bucket list.

• We want to prove to ourselves and the world that we can.

• Because we love the buzz of achievement it gives us and it's a goal to work towards shaping up as part of improving our overall fitness.

• Total madness. And we want to live life to the full.

Whatever the reason, if you've decided doing a Triathlon is something you want to tick off your bucket list, it's a great time to get off the couch and start training for next season. Even though the Tri season draws to a close mid-April, there's plenty you can do to wrap your head around competing next season and preparing your body too.

Triathlon New Zealand's Community Coaching Manager Brett Reid offers these tips for people new to the sport who want to be in the starting line-up at next summer's events:

1. How to tell if a Triathlon caters for newbies

Lots of triathlons are now set up to allow people to come into the sport. If an event has less than a 750m swim, a 20km bike ride and a 5K run, he says people who are already active in some other sport and healthy could train to complete it safely in as little as six weeks.

Get on to the Triathlon New Zealand website to find both an event calendar and the opportunity to sign up to ‘Tribe', the NZ triathlon online community, for free. The website also provides links to accredited coaches, many of whom specialise in supporting beginners, and clubs.

2. Get into a swim squad over the winter

If you are keen to compete in a triathlon next summer, the key thing is to get into a swim squad and learn the basics. Swimming in open water is very different from swimming in a pool. Apart from the depth issue, sometimes the water gets rough and you need to get used to swimming with other people around you. Swim squads help familiarise you with all these conditions, but it also doesn't hurt to remember that triathlons that cater for beginners often design the swim so you can wade in water that is waist or chest-high.

3. Your bike doesn't need to be flash

Mountains bikes are Ok.

4. Runs 5k or less are often designed so you can walk it or walk, jog, walk, jog

5. Start training over winter

On top of a swim squad, bike as weather permits and run in some of the shorter events that are on in the community. There are also Triathlon clubs to help you get into the swing of things.