To get in shape, a specialized program will need to be developed that is unique to you. This will require that you work hard to increase endurance and technique. Depending on which of the activities are your strong ones, will dictate how much time is allocated to each sport. A careful analysis of your capabilities is a prerequisite.

The time and range that is necessary is as follows:

• You should be able to swim 100 yards comfortably in about 2 minutes which would allow you to finish 1 1/2 hours.
• You need to average a speed of 15 miles per hour to complete this segment in 7 ½ hours.
• In order to finish the run in four and a half hours, a pace of one mile every ten minutes is necessary.

At this rate, there would still be three hours left over in order to finish under the 17 hour maximum allowed time. It is important to determine your weaknesses, work the hardest on those, and train so they fall within the range of the criteria.

Carefully select your training programs but, remember, whichever program is selected, the last two weeks need to be low intensity rest weeks to allow your muscles to be at full strength by race time.

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- Materials. Neoprene, and similar materials, exert a much lower “drag” in the water. The swimmer glides much better, almost as though the water were a native environment.

- Thickness. Triathlon wetsuits, at least at the high end, are not a uniform thickness. The torso part of the suit should be thicker to help the swimmer float higher in the water, and the arms and shoulders should be thinner, and therefore more flexible, to help the swimmer move faster.

- Construction. Unlike a regular swimsuit, a triathlon suit doesn’t allow any water inside. A loose neck opening, or floppy wrist opening, would act as water scoops were it not for tight seals. A competitive athlete doesn’t want the weight or the drag.

How these things are executed vary from brand to brand, but those are the basic features that separate the sharks from the fish.

• Triathlon training – where to start Training for a triathlon – even a short triathlon – requires a commitment of time and effort. Assuming that you are already at least competent...

It helps to select a particular triathlon event that is several months away as your target event. It also helps to have a training partner, or to join a triathlon club or group. You probably won’t have training company for every workout in each of the three events, but having partners at the same level of commitment can keep you on the path. Friendly competition with your other club members can help you stay the course.

Most triathletes like to lay out their training plans in terms of which events to train and how many training sessions per week will suffice. To be able to get in shape at a level sufficient to complete the triathlon without exhausting yourself, you will need to schedule at least two training events for most days, e.g. swim and run one day, bike and run the next etc.

It is a good idea to get accustomed to running right after getting off the bike – that is the key to success!

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