Finish Your First Triathlon PDF

First Time Finishers Guide to Triathlon
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The First Time Finishers

Triathlon Guide
How to Complete Your First Triathlon
While Staying Injury Free, Enjoying Your
Workouts and Feeling Energetic and Fresh
a#er Crossing Your First Finish Line.
By Suzanne Atkinson, MD, FACEP
USAT Certied Coach
Steel City Endurance, Ltd.
The author relaxes a#er completing the Escape From Alcatraz Triathlon, CA
1.5 mile Swim in San Francisco Bay
18 mile Bike through Golden Gate Park
8 Mile Run on Baker Beach with the Infamous Sand Ladder
Forging the Athlete Training Systems by Steel City Endurance, LTD.
coach@forgingthetriathlete.com
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Welcome to the First Time Finishers Triathlon Guide!

This FREE guide you are about to read was created from questions from women and men just
like you--those who are planning to complete their first triathlon. Before you let me help you
enjoy that thrill of crossing the finish line for the first time, here are three simple things you need
to know:
1. Everyone has questions about how to complete their first triathlon
2. Everyone has doubts about whether they are doing the right type of training
3. Anyone can complete their first triathlon with the right coaching and guidance
To help you complete your journey, ive put together this introductory guide, and hope that you
will consider making the investment in my complete First Time Finishers Plan for helping
you get across that finish line.
This guide was created from actual questions (and answers) that Ive received when doing
lectures and clinics teaching people how to complete their first triathlon. Youll find that many of
your own questions are already answered or addressed right here, and if not, I will show you
where to go to get more information about how to become a First Time Finisher
About the Author

aka Why You Should Bother Listening to Me
My name is Suzanne Atkinson, MD, and I am a USA Triathlon and USA

Cycling Certified Coach as well as Emergency Room Doctor. Triathlon
became a passion of mine as I looked for a way to introduce cross training
into my fitness lifestyle after finishing medical school and going into my
Emergency Medicine Residency. I completed my first formal triathlon
during my internship in 2002 and started coaching triathletes in 2006.
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Since then Ive coached dozens of athletes through their first competitive triathlons and bike
races, and firmly believe that if you WANT to finish your first triathlon, you CAN and WILL.
Many people, however, dont know how or where to start. I receive dozens of emails with
questions about training and coaching and simply cant answer every single one of them in as
much detail as I would like. I never thought that there would be this many people looking for the
information I was already teaching and sharing with my athletes.
Since graduating college Ive been teaching and coaching people and helping them accomplish
goals they once thought were unreachable. I started with Outward Bound School teaching
wilderness expedition skills to teenagers and young adults, taught Rock Climbing and Kayaking
Classes to groups like Breast Cancer Survivors and Vietnam Veterans, and now as a physician
and coach, I get to help people create and follow training plans to reach their personal and
competitive goals in cycling and triathlon.
I find such incredible gratification by helping athletes and soon-to-be-athletes that I want to help
you as well. This free eBook is guaranteed to get you started training on the right foot so that
you know you are spending your time doing the right type of training.
I know that youll have many questions about this book and about finishing your first triathlon.
Feel free to send me your questions to coach@forgingthetriathlete.com I read every single email
that I get, but cant always reply...what I CAN do however, is answer commonly asked questions
on my website as well as through my newsletter Forging the Athlete (your are automatically
subscribed to it when you downloaded this guide).
I also do a limited number of free 15 minute, recorded phone consultations which helps me
understand your needs better. Everything I learn from you goes back into creating more helpful
information for other triathletes soon to follow in your shoes. I am certain that I can help you
plan and complete your first triathlon, regardless of where you are doing it!
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Just as Ive helped dozens of other people complete their first triathlon, Id like to be a part of
your experience as you train and race your first triathlon and become a First Time Finisher .
As we progress in our journey, I want you to keep just one thing in mind...the most important
thing I learned during my years at Outward Bound...we are capable of more than we think we
are.
Let me say that one more time, because its vital that you and I agree on this:
We are capable of more than we think we are.

(This means you!)
Successful First Time Finisher of IronMan Florida and his gal pals.
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First Time Finishers Triathlon Guide

Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will
rather say more necessary because health is worth more than learning.
Thomas Jefferson
So youre wondering what it would take to finish your first triathlon. Youre wondering if you
have the skill, the endurance and the mental effort required to train for a new accomplishment.
Well Ive got great news for you. If youve even considered it, youve got what it takes! One of
my all time favorite athletes that I worked with was an 81 year old man who wanted to complete
his first triathlon in the fall.
He had a medical condition that required a pacemaker, so he asked his cardiologist if he thought
it was a good idea. His doctors response was, Youd better start training! After speaking with
him, let me tell you, he is MOTIVATED! This man wants nothing more than to be able to earn a
blue ribbon in his age group in his first triathlon. He has many motivators, one of which includes
a mental escape from the stress of caring for his ailing wife.
Your motivators may be different, but the fact that you are reading this book shows that you have
an internal drive and motivation to try new and challenging physical activities. The most vital
components of being able to train and complete your first triathlon are motivation and desire!
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A champion needs a motivation above and beyond winning.

Pat Riley
The First Time Finishers Guide to Triathlon will walk you through a three month training plan
to complete your first sprint distance triathlon. The sprint distance is the perfect race for your
first triathlon and typically consists of a 400 to 800 yard swim, 12-20 mile bike ride and a 3 mile
run.
The full 3 month plan can be found in the appendix for you to print out and post somewhere that
you can see it everyday. By printing out and following this plan, you are agreeing to the Steel
City Endurance, Ltd. waiver and release of liability included in Appendix B.
On the download page for this eBook is a valuable transition diagram, be certain that you
download that as well. Just print it out, double sided, cut it in half and youll have two copies of
the diagram.
After you read this guide for the first time, plan backwards from the date of your triathlon so that
Race Day corresponds to the date of your race. number the weeks on your calendar backwards
from 12 (Race week) to 1 (the first week of your plan) in order to set your training calendar.
If you have more or less time until your race, Ill be sending out some tips by email on how to
plan.
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Equipment - The Right Gear for the First

Time Triathlete
It matters little how much equipment we use;
it matters much that we be masters of all we do use.
Sam Abell
What kind of equipment does the First Time Finisher need?
Your first triathlon can be accomplished with a minimum amount of equipment. While it can
eventually become an expensive pursuits, as you start to by specialized equipment, most of us
already have the equipment we need to train for and complete a triathlon. The following ss a list
of the minimum required equipment to complete your first triathlon:
1. Swimsuit & goggles
2. Running shoes
3. Bicycle (the one you currently own) and a helmet.
Lets discuss each of those items separately.
Swimsuit:
OK, as much fun as it would be, were just not allowed (in most cases) to swim naked. So you
need a swimsuit. For summer races, many people do the entire triathlon in their swim suit,
including the bike & run without changing or adding additional clothing. There are a lot of
options for what type of clothing to wear once youre done with the swim and well discuss that
further on.
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Goggles:
Its simply impossible to swim an efficient freestyle stroke if you are not willing to put your face
& head into the water. Goggles allow you to do so while still observing your surroundings,
whether youre in a pool or a pond. Its also possible to do a triathlon swim using breaststroke,
sidestroke or even backstroke, but I still recommend goggles to make the experience more
comfortable. As a young swimmer, I had a terrible time finding goggles that didnt leak.
Goggle technology has advanced since then, and there are many styles available that are leak
proof, even for contact lens wearers.
Running Shoes:
The best thing you can do for your body and joints is to go to a reputable running store and get
fitted for shoes that fit your build, foot shape and running style. I have bought my last 4 pairs of
shoes from Fleet Feet near South Hills Village Mall, but Im sure there are other stores as well.
A good pair of running shoes will help minimize movement inside the shoe, help control
pronation & supination of the foot and provide cushioning from harsh road surfaces.
Bicycle:
Any bicycle will do. The bicycling you currently own or can borrow from your mom, dad or kid
brother will work fine. My first triathlon was done on a 15 year old, steel framed mountain bike
with hubs so old that the wheels ground to a stop within three revolutions. I viewed it as extra
training resistance. ;) Of course a bike that fits you will be most comfortable, but there is no
need to go out and spend $500 or more on a new bike just for this event. If you are looking for
an excuse to buy a good bike, however, this is a great opportunity to go shopping! But dont let
the absence of a fancy carbon fiber time trail bike stop you from training.
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Helmet:
Absolutely mandatory. Both by USA Triathlon Rules as well as by me. Your brain is your most
valuable asset. Even a simple fall on a bicycle can result in a serious head injury. Bicycle
helmets are designed to absorb impact that would other wise be transmitted to your skull and
your brain on the inside. Because a bruise in your brain cant swell like a bruise on your arm or
leg, for example, even small head injuries can be devastating.
You must wear your helmet at all times, and that includes rides on quiet streets, trails, paved
paths and even a quick spin to check your current tune up. As an ER physician, Ive seen far too
many head injuries and the devastation that they cause. The price range on helmets starts at a
very affordable range and goes up to several hundred dollars. You can find one in your price
range at your local bicycle shop.
Never buy a used helmet that you dont know the history of. Even one fall is enough to disrupt
the helments ability to absorb future impacts. A helmet should be replaced after any crash. If you
dont own one, you need to go out and buy one now.
As helmets get more expensive, they tend to get lighter and more comfortable. But the helmets
on the low end of the price range are just as safe as long as they pass the industry standard. Stop
into any bike shop to ask and try them on. A more comfortable helmet is one that you will look
forward to wearing, and who knows, it may be the helmet that saves your life!
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Training to be a First Time Finisher

In preparing for battle I have always found that plans are useless, but planning is
indispensable.
Dwight D. Eisenhower
Volumes of material, both in print and online, are available on this topic. If dont want to do the
thinking and just want to train, my 3 month First time finishers plan already has this worked
out for you. However if you would like some insight into the principals, here are some basics:
The Three Elements of Training that help you improve your

performance
Positive changes in your fitness require physical stress, followed by recovery and repair. There
are three basic elements of training that can be manipulated in a variety of ways to create the
right stresses at the right times to achieve a positive benefit.
1.
Frequency
2.
Duration
3.
Intensity
After becoming familiar with these three fundamental variables, you can manipulate each of
them one at a time as needed to achieve further progressive overload. Systematic application of
progressive overload, followed by rest and recovery results in increased fitness specific to your
training.
The 12 Week Sprint Triathlon Training Program included in this ebook is a basic plan that takes
these elements into account, primarily duration. As the weeks progress, you will see that the
duration of each workout slowly increases, with adequate time for rest and recovery. Ive already
worked out the progression for you so all you have to do is follow the plan.
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If you are following another training plan, youll need to look over these three fundamentals and
make sure that each one is taken into account, but like I said, Ive already done this for you in the
12 week plan included at the end of this book.
I want to go over two additional things that are vital for a sucessful training plan. These two
things may seem contrary to each other. Rest and Consistantcy Let me explain what I mean by
that.
Reach Your Goals Sooner with Consistency

"We are what we continuously do. Excellence, therefore, is not an act, but a habit."
-Aristotle
Achieving your short and long term goals, enjoying your sport and having progressive
improvements in your skills, strength, speed and endurance require consistency in your training.
Downtime suffered from illness, injury and loss of motivation result in a loss of fitness, and the
need to spend time rebuilding your fitness. It is estimated that the time it takes to rebuild fitness
after a layoff period is approximately twice the time that was taken off. If you decide to chill out
at the end of summer climbing season with a month of baseball playoffs, football preseason and
beer, it will take you another two months to get back to your end of summer fitness level. If you
were planning to make any progress over the winter or get out on the ice, that's sure not a great
way to start. Consistent training, not extreme training is the path to the highest personal level of
fitness.
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Rest Is a Mandatory Training Component

Sleep is the golden chain that ties health and our bodies together.
Thomas Dekker (1572 - 1632)
Consistent training, however, does not mean constant training. Fitness is actually gained only
while resting. Workouts breakdown muscle tissue, deplete storage supplies and create waste
products that your body needs to remove and recycle. Growth hormone is released only during
REM sleep, about 30 minutes after falling to sleep. A rested athlete looks forward to workouts,
enjoys exercising, feels sharp, coordinated and in control and grows stronger. An overtired/over
trained athlete requires extreme willpower just to finish workouts, is sluggish, recovers poorly
from workouts and stops benefiting from workout out altogether. Overtraining/under resting
mimics 5-HT depletion, the same chemical pathways shown to be depleted in depression.
Everyone has different internal motivations for training, and its not unusual for people training
for a triathlon to be the type of person who is constantly looking for a new challenge...you
probably have many other responsibilities in your life, and may be trying to cram in as much
training as you possibly can (or at least youve thought about it).
Rest can and needs to be incorporated in many ways and on many levels in your training plan,
including adequate sleep, easy training days, days off, entire recovery weeks, and an interruption
of structured training at the end of a season.
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How do I get started?

Life leaps like a geyser for those who drill through the rock of inertia.
Alexis Carrel
My 3 month First Time Finishers plan has daily workouts that specify the activity and the
duration. If you follow the plan, your workouts will begin small, gradually build in duration, you
will get adequate rest & recovery and you will be physically and mentally prepared to complete
your first sprint distance triathlon. Naturally if you are interested in doing other events, you can
modify this plan, or look into personalized coaching.
Let's get right down to business with details about your first month of training. The training plan
is designed with a first time triathlete in mind. If you can do the following, then you should be
successful following this plan. If not, don't let that discourage you. Three months is ample time
to get up to speed in all three disciplines.
You can ride a bike,
You can swim 25-50 yards without stopping
You can do twenty minutes of a run/walk combination.
Feel free to modify the plan to your own strengths and weaknesses. if you are already a strong
swimmer for example, you may want to devote a little more time to running or cycling. Each
week features two workouts in each sport for a total of six workouts per week. You should take
at least one full day of rest each week, feel free to move this day to whatever suits your schedule.
I will go over the first week of each month in detail in this free eBook. For the subsequent
weeks, use the plan as a guide and if you have questions about anything, please email me. While
I dont have time to answer every email I get individually, I do read them all, and I will send out
a group reply or a new posting on my website with answers to common questions that people
ask. Before moving on, please print out the training plan so that you can refer to it as needed
during the descriptions of the workouts.
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Week by Week Training for the First Time

Finisher
Week One
Week one requires a total of about 2 1/2 hours of workouts.
Swimming:
Two workouts of 400 and 500 yards. Swim any combination of lengths to total the correct
workout distance. You can alternate strokes if you like, but if you would like to do the swim in
all freestyle, then simply take your time and rest as needed in between lengths. If you can only
swim 25 yards at a time, then simply do sets of four lengths and do four sets total for your first
workout. The second workout do five sets of four lengths each.
Examples:
Swim 1: Warmup 4 x 25 yards with long slow strokes resting as needed. Main set: 4 x 25 yards
at a moderate effort, rest 10 seconds after each length. Rest for 60 seconds then repeat.
Cooldown: 4 x 25 yards focus on good form, resting as needed. Total 400 yards
Swim 2: Warmup 4 x 25 yards with long slow strokes resting as needed. Main set: 4 x 25
yards at a moderate effort, rest 10 seconds after each length. Rest 60 seconds. 4x 25 yards
moderate effort, rest for 5 seconds between each length. Rest for 60 seconds then repeat first set.
Cooldown: 4 x 25 yards focus on good form, resting as needed. Total 500 yards
If you cant swim at least 25 yards without stopping, or if you would like to improve your swim
technique, consider having someone at your local swim club take a look at your form, or take a
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few private lessons. Even just one private lesson is requently enough to fast forwar your swim
stroke to a more efficient, and thus more fun wya to workout.
Biking
A note about safety: You should be prepared for the most common biking incident which is a
flat tire. Carry with you a patch kit, a pump and/or CO2 cartridges. All of this and a small tool
set can be stored in a small under-the-seat zippered pouch. I put a business card with my
emergency contact information in the pouch as well. Always wear a helmet and carry some type
of identification with you. A cell phone is also a great backup safety device that you'll be glad to
have when you need it.
Bike #1: 30 minutes of easy riding. Get used to your bike, change gears frequently to become
accustomed to how they work. Practice pedaling fast and slow and note the relation ship
between your gear selection and how fast or slow you can pedal. Have fun with this ride, see if
you can get a friend to come along.
Bike #2: 50 minutes of easy riding. For this ride, focus on staying in a gear that lets you pedal
at a cadence of around 90 rpm. You don't need a fancy bike computer for this, just count the
number of pedal revolutions you make in 10 seconds and mutliply by six. Fifteen revolutions in
six seconds equals 90 revolutions per minute. This may seem difficult at first, but if you practice
it will get easier and it will pay off in the long run.
Running
I realize that running comes naturally for some people and for others is extremely difficult. The
best thing you can do is start off with a good fitting pair of running shoes. If your shoes are more
than 6 months old or have more than 300-500 miles on them, buy yourself a pair of new shoes
from a good running store. your ankles, knees, hips and back will thank you!
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Run 1: The first run is an easy 20 minute jog. You should keep your effort at a "conversational"
level. If you are breathing too hard to say more than a few words at a time, you need to slow
down. If you are not able to run for 20 minutes continuously, then alternate running and walking
as needed. A 5 minute brisk walk to warm up followed by alternating 2 minutes running &
walking five times, followed by a 5 minute cooldown will add up to 20 minutes. Treat yourself
to a tall glass of water when you are done!
Run 2: This is a slightly longer run of 25 minutes. If you are following the run/walk plan,
continue with 5 minute walking warmup and cool down with 15 minutes of alternating running
and walking inbetween. Try to slowly increase the amount of time you are able to continuosly
run.
Weeks 2, 3 & 4
Continue with weeks 2 through 4 in the plan by following the same suggestions as above. If you
have a good background in one of the disciplines, you may want to continue your regular
training if it is currently more than what Ive recommended here. Keep in mind that this plan
was designed for the new triathlete in mind. The truth is that nearly all triathletes have some
background in one of the three sports. If so, consider doing one extra workout per week in your
weakest sport, and simply maintaining your current level of fitness in your best sport. On race
day, youll be glad you devoted the extra time. Coming up is Month two and additional topics
such as dealing with sore muscles, staying organized so that you can fit in your workouts,
recovery and more.
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The Middle Stretch - Fortifying your Endurance

Month 2
In the last section, I introduced you to the idea of training for your first triathlon. We reviewed
the necessary equipment, basic elements of training in order to see continued improvement and
reduce the chance of injury and how to get started with the first weeks of your training plan. If
you have been following the First Time Finishers plan, you will currently be swimming 700-900
yards per workout, biking for a little over an hour at a time, and running up to 45 minutes on
weekends.
In the middle of the journey of our life I came to myself
within a dark wood where the straight way was lost.
Dante Alighieri
Now I would like to discuss a few topics that may be on your mind, and introduce a new type of
workout called a brick.
Sore muscles
Muscle soreness is caused by small amounts of damage to the muscle fibers from performing
new activities. It is generally a good sign at the beginning of an exercise program indicating that
you are giving your muscles new challenges. Muscle soreness shouldn't last more than 2-3 days,
and if it lasts longer than that, it's a sign that you may have gone just a little overboard on your
initial workouts. If that's the case, learn from the experience. Make your next few workouts very
gentle, just enough to get the blood flowing and wake up the muscles, but not so intense that you
risk doing additional damage to muscles that have not yet fully recovered.
Sore joints
Ligaments and tendons take longer to adjust to new levels of physical activity due to relatively
less blood flow compared to muscles. This is one of several reasons why you should begin a new
exercise program slowly and ease into it. Soreness around your joints is not something you
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should try to "work through" by continuing to progress your exercise program. Take some
additional time off, decrease the length of your next workout or skip the next workout entirely.
When in doubt, slow down or leave it out!
Organization
Being organized for your workouts is no different from being organized in other areas of your
life. If it takes extra time to gather your workout clothes, find your running shoes, biking helmet,
water bottles, stop watch , etc, you will lose precious workout time and probably your motivation
to workout as well.
Take the time each evening to prepare what you'll need for the next day's workout. This is
especially true if you are trying to do a workout in the morning. For running, set out your
running shoes, clean socks, a workout shirt, hat, sunglasses and your ipod (if you use one). For
swimming, have your (clean, dry) swim suit, swim cap if you have long hair, goggles, your
workout and a dry towel ready to go in a mesh duffle or bag. Biking requires the most equipment
and searching for these items is likely to zap the motivation for your workout as well. Be sure
you collect the following items in one place: Helmet, cycling shorts, cycling shoes, gloves, bike
computer, water bottles ready to fill, and pump up your tires to an appropriate pressure the night
before.
Immediately after each workout, change your clothes putting your dirty workout clothes in the
hamper, place your shoes where you can grab them for the next workout, empty and rinse out
your water bottles especially if you used a drink mix, put your bike away and hang your suit and
or towel up to dry.
Following these easy steps significantly improves the possibility of you completing your
workouts rather than skipping them due to disorganization.
Costume
Before the weekend comes I have visions of rising early, putting in a nice long bike ride, getting
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home feeling a healthy sense of accomplishment by having my workout already accomplished.

The rest of the day is mine, free to relax, read or hang out at a coffee shop.
But what usually happens is that I sleep in, take a shower, put on a comfy tie dye & sandals, fix a
cup of tea, read the paper and dream about the perfect bike ride I'll take later in the day. Many
weekends, I never get changed into my workout clothes and end up stressed about fitting in my 2
hour ride before the sun goes down. Assuming it doesn't rain in the afternoon.
Costume is the simple solution to this problem. Rather than think about your long workout as
you struggle to get out from underneath your cozy covers, just think about putting on your
"costume". Instead of slipping into your favorite Saturday T-shirt & jeans, slip right into your
biking shorts and shoes. Once your that far, sitting down for a cup of tea is just a nice prelude to
your morning ride, rather than another step in procrastination. Getting onto your bike and out the
door is easy once you're already dressed for it!
Bricks
The 2nd half of the 3 month plan introduces a new type of workout called a Brick. A brick is a
workout that involves two of the triathlon sports performed back to back. For example a swim
followed by a bike ride, or a bike ride followed by a run. It is important to practice these
workouts since one of the main challenges of a triathlon is not necessarily competing in all three
sports, but being able complete each leg immediately after finishing the first.
The bike to run transition is the most difficult to get used to if you have never tried it before.
Your leg muscles are generally fatigued from biking and you are now asking them to start
running! Normal sensations during this transition include a heavy feeling in your thighs,
difficulty standing upright like you normally would during your run and a nagging doubt of
whether or not you can finish the race. By incorporating a simple brick workout once a week in
the last few weeks of your training, you will overcome each of these obstacles
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Your first few brick workouts are easy, you simply put on some running shoes after finishing
your bike workout and head out for an easy 10 minute jog, no more. You are trying to get your
legs used to the idea of running after finishing a bike workout. For the best training effect, you
need to begin your run within 10 minutes of finishing your bike. This is not a substitute for
two-a-days where your intention would be a quality workout in each of two sports separated
by several hours for recovery. The intention for these workouts is to deliberately fatigue your
legs during the bike ride and immediately head out for a short run.
The three month plan calls for three of these bricks in weeks 7, 8 and 9. Just put on your running
shoes after your mid-week ride and go for a 10 minute jog. You will begin to look forward to
these short runs after your bike ride and find the brick sensation in your thighs is less and less
noticable after time!
This chapter I covered some topics relating to your new habit of triathlon training, presented
some tips for fitting your workouts into a busy schedule, and introduced you to a new type of
workout. Try out each of the previous tips this coming month to see which ones improve your
motivation to train or give you more time. In the next chapter I will give you some tips on how to
make your race day sport transitions seamless and fast.
The Final Stretch - Preparing for your Peak and Crushing

Race Day
Month 3
Hello again, triathletes! By now you are well into the first 2 months of your triathlon training
and are starting to believe in yourself. Congratulations! Did you think you would come this far?
Remember what I talked about in the very beginning? You are capable of more than you think
you are! You WILL finish your first triathlon. The past chapters I have discussed several
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common questions and obstacles that everyone faces on the road to becoming a triathlete. The
first chapter we discussed equipment and basic workouts. The second chapter we discussed
some tips and tricks to stay motivated as well as introducing the brick workout. Now I want to
discuss the brick workout just a little bit more, and talk about transitions.
In last earlier discussion of brick workouts, I suggested that you start with a ten-minute run
following one of your weekly bike rides. If you have been doing this for the past four weeks,
you should now be accustomed to the sensation of running on tired legs. Changing activities
from biking to running requires the recruitment of your hamstrings, glutes, quads and calves in
different proportions as well as a change in technique. The first ten minutes of the run is the
hardest part for most triathletes. Congratulations, because you now have this most challenging
part behind you!
Longer Bricks
As you get closer to your goal race, in the last 2-3 weeks, you should begin to increase the length
of your run. A great way to do this is to combine your short bike and short run into a full-length
brick workout, instead of just the 10 minute run. If you are uncertain about how long to bike and
run, aim for a 2:1 ratio. In other words, a 60 minute bike followed by a 20-30 minute run. If
youve been doing the short 10 minute runs after your bikes up to this point, advancing to a
20-30 minute run should be no problem. This helps your body learn to keep drawing on the
strength and endurance you have built up for your run, and forces you to practice pacing and
nutrition for this part of the upcoming race.
Moving from Swim to Bike and Bike to Run. AKA

Transitions
Life is one big transition.
Willie Stargell
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Transitions
Transition is the period between each event. For a traditional triathlon, there is a swim to bike
transition, known as T1, and a bike to run transition, known as T2. You should spend at
least one session practicing each of these transitions in the week or two prior to your race.
Each athlete is usually given a small area for transition. At some races its first come first served,
and at other races, each athlete is given a numbered area that corresponds with your race number.
You will pick up your race packet, and then find your number on the bike racks in order to locate
your transition area. Usually the even and odd numbers alternate on each side of a metal or
wooden bar that acts as support for your bicycle. In other words, if you are number 3, number
1 will be to your left, number 5 to your right, and numbers 2 and 4 will be on the other
side of the rack.
On the Download page is a transition layout diagram. Print it out, double sided and cut it in half.
Now youve got two transition diagrams. Put one in your race bag for race day, and use the other
for practice right now. The best way to practice your first transition is to lay out all your gear
according to the diagram, starting with a small sized towel to stake your claim and place the
rest of your gear. As you layout your transition area think of the order in which you will need
your gear.
The first step in transition is to rack your bike. You can either rack it by the seat or by the
handlebars. If you rack it by the seat, you can usually place the nose of the saddle over the rack
with the front wheel touching down on YOUR SIDE of the bike rack. Likewise, if you decide to
rack it by the handlebars, the brake levers are typically placed over the rack with your BACK
wheel touching down on YOUR SIDE of the bike rack. Regardless of which way you rack your
bike, the most important point (and a very misunderstood USA Triathlon rule), is that the wheel
of your bike should touch down on YOUR SIDE of the rack. See the pattern here?
Page 23 of 29
Some race directors will specify in the pre-race meeting that all bikes should be racked by the
seat. But note that you can place your bike in the rack hanging by the seat and the front wheel
could be touching down either away from you or towards you. The correct placement is the
wheel touching down towards you. If this all sounds confusing just look at the diagram and
photos. If its still confusing you may just have to wait for your first race.
Next in transition area will be the items you need to transition from the swim to the bike. You
will need to do the following:
Exit the water and find your transition area
Take off your wetsuit if wearing one
Put on your bike shoes (will you wash your feet off? Will you wear socks?)
Put on your bike helmet and fasten it.
Put on your sunglasses.
Run/walk with your bike to the mounting area.
Get on your bike and go!
Your bike should be stocked with one or two full water bottles, and if you will be using any
sports gels or bars on the bike leg, they need to be in a place where you wont forget them. (like
placed inside your bike shoes).
Some people will also do a wardrobe change in T1. If you are wearing just a swimsuit for the
swim, you will need to put on biking shorts and a shirt or cycling jersey. If you have invested in
a tri suit, you can wear the same suit for all three events, saving time during T1.
When you finish the bike leg, you will (usually) arrive back in the same transition area for T2.
For T2, you will need to do the following:
Dismount your bike at the dismount line
Walk/run your bike back to your transition area
Re-rack your bike without knocking any one elses bike over
Page 24 of 29
Change from biking shoes to running shoes

Take off your bike helmet
Be sure you have your race number on (pinned to your shirt or on a race belt)
Go run!
Note a few important rules here, first, you must ALWAYS have your helmet on and buckled
while riding the bike anywhere at the race venue. If you are caught riding your bike, even from
your car to transition without your helmet on, you can be disqualified from the race (but usually
you will just get a warning). Secondly, you are not allowed to ride your bike in the transition
area. There will be a mount and a dismount line for the bike leg, which means you must practice
running with your bike, steering either by the bars or by the seat.
So now that you know the steps, youve seen the diagram, gathered your things and laid them all
out, the next step is to practice. The easiest way to do this is to practice T1 during one training
session about 3 weeks before race day. Then practice T2 the following week about 2 weeks
before race day. In the week before the race, get all of your gear together and practice both
transitions, going for a short 10 minute bike ride followed by a 5 minute run. Repeat this
transition from start to finish 3-4 times for a nice workout during which you can get your
transition area techniques completely wired.
You may be wondering if you should practice the swim to bike transition by doing an actual
swim. If you have the ability to do this at an outdoor pool or body of water, this is ideal. If it is
impractical for you to do an actual swim, just get dressed in your swim suit, tri suit or wetsuit,
and get soaked in your shower or your garden sprinkler.
After youre wet, start about 50 feet from your transition area set up. Do about 5-10 pushups to
get your body working in that horizontal position. Then standup, jog towards your transition
area and start your routine. Although you dont get in the swim, you still get the experience of
Page 25 of 29
transitioning from horizontal to vertical as well as changing out of soaking wet clothing or suit
and getting into your bike gear.
Visualization is daydreaming with a purpose.

Bo Bennett
If reading about transitions sounds stressful to you, all the more reason to try it before the race.
Visualization and Mental rehearsal is invaluable. The idea is to reduce the amount of stress on
race morning by practicing as much as possible and eliminating the unknown. You will still have
a lot of excitement on race day morning. Do your best to channel this energy into a positive
experience. Your main priorities for your first triathlon should be to have a good time, learn as
much as possible and simply finish the race. It doesnt matter where you finish, because you can
only control your own training and preparation.
Triathlon coaches have a saying that goes like this: DFL is better than DNF is better than
DNS. Translation: Dead Friggin Last is better than Did Not Finish is better than Did Not
Start. If you show up for the race and participate, you are doing better than over 99% of the
population who never even considered training for a triathlon. The most important part about all
of this practice and training, however, is to have fun.
Good luck in your first triathlon, and give me feedback along the way! Either send me an email
at coach@forgingthetriathlete.com or leave comments on the website.
You get whatever accomplishment you are willing to declare.

Georgia OKeee
Page 26 of 29
Coach Suzanne; San Franscisco Bay & Golden Gate Bridge, CA

This photo was taken the day before the Escape from Alcatraz Triathlon, a#er
several months of training, positive mental visualization and working with my
personal triathlon coach. See that smile on my face? That can be yours too, Just
follow this plan!
Page 27 of 29
12 Week Sprint Basic Triathlon Training Plan

Please note that this is a basic plan designed to build endurance in the novice triathlete in their 1st or 2nd
year of the sport. Workout durations are based on projected "First Time Finisher" times. If you are able to
complete this plan while remaining injury free, you should be successful in completing your first triathlon.
Mon
Tues
Wed
Thu
Fri
Sat
Sun
Week 1
2h 30m
OFF
Swim
400 yd
Bike
30m
Run
20m
Swim
500 yd
Bike
50m
Run
25m
Week 2
2h 50m
OFF
Swim
500 yd
Bike
40m
Run
20m
Swim
600 yd
Bike
55m
Run
30m
Week 3
3h 05m
OFF
Swim
600 yd
Bike
45m
Run
25m
Swim
700 yd
Bike
60m
Run
35m
Week 4
2h 10m
OFF
Swim
400 yd
Bike
30m
Run
15m
Swim
500 yd
Bike
45m
Run
20m
Week 5
3h 10m
OFF
Swim
600 yd
Bike
50m
Run
20m
Swim
800 yd
Bike
70m
Run
40m
Week 6
3h 45m
OFF
Swim
700 yd
Bike
60m
Run
25m
Swim
900 yd
Bike
80m
Run
45m
Week 7
4h 05m
OFF
Swim
800 yd
Brick
B 70m
R 10m
Run
30m
Swim
1000 yd
Bike
90m
Run
50m
Week 8
2h 25m
OFF
Swim
600 yd
Brick
B 30m
R 10m
Run
20m
Swim
600 yd
Bike
50m
Run
25m
Week 9
4h 15m
OFF
Swim
800 yd
Brick
B 60m
R 10m
Run
30m
Swim
1100 yd
Bike
100m
Run
55m
Week
10
4h 25m
T1
Swim
900 yd
Brick
B 70m
R 35m
OFF
Swim
1200 yd
Bike
120m
Run
60m
Week 11
5h 10m
T2
Swim
750 yd
Brick
B 65m
R 30m
OFF
Swim
900 yd
Bike
90m
Run
45m
Week
12
2h 55m
T1 & T2
Swim
500 yd
Brick
B 35m
R 25m
OFF
S 250yd
B 30m
R 10m
Gear
Check
RACE!
Page 28 of 29
ATHLETE WAIVER AND RELEASE FROM LIABILITY

IN CONSIDERATION of being given the opportunity to participate in the Steel City Endurance, Ltd. training and
racing program (Program), I, for myself, my personal representatives, assigns, heirs, and next of kin:
A.
ACKNOWLEDGE, AGREE AND REPRESENT that I am fully aware that participating in any
exercise program can be a potentially dangerous, hazardous activity, and I am specifically aware that the Program
involves risks and dangers of serious bodily injury, including permanent disability, paralysis and death (Risks). I
also fully understand that these Risks may be caused by my own actions, or inactions, the actions or inactions of
others, the negligence of any Releasee named below, and that there may be other risks and social and economic
losses either not known to me or not readily foreseeable at this time. I FULLY ACCEPT AND ASSUME ALL
SUCH RISKS AND ALL RESPONSIBILITY FOR LOSSES, COSTS, AND DAMAGES I INCUR AS A RESULT
OF MY PARTICIPATION IN THE PROGRAM.
B.
HEREBY RELEASE, discharge, and covenant not to sue Suzanne Atkinson, M.D., and Steel City
Endurance, Ltd., its instructors, members, directors, agents, officers, volunteers and employees, any sponsors,
advertisers and, if applicable, any owners and lessors of premises on which any portion of the Program takes place
(each considered a Releasee herein), from all liability, claims, demands, losses or damages on my account caused
or alleged to be caused in whole or in part by the negligence of the Releasee or otherwise; and I further agree that if,
despite this release and waiver of liability, assumption of the risk, and indemnity agreement, I, or anyone on my
behalf, makes a claim against any Releasee, I WILL INDEMNIFY, SAVE AND HOLD HARMLESS such Releasee
from any litigation expenses, attorney fees, loss, liability, damage or costs which any may incur as a result of such
claim, to the fullest extent permitted by law.
C.
UNDERSTAND that Steel City Endurance, Ltd. and Suzanne Atkinson, M.D. do not offer
medical advice, establish a doctor-patient relationship or keep any permanent medical records about me. All medical
questions that I may have while participating in the Program must be directed toward my personal physician.
I HAVE READ THIS AGREEMENT, FULLY UNDERSTAND ITS TERMS, UNDERSTAND THAT I HAVE
GIVEN UP SUBSTANTIAL RIGHTS BY SIGNING IT AND HAVE SIGNED IT FREELY AND WITHOUT ANY
INDUCEMENT OR ASSURANCE OF ANY NATURE AND INTEND IT TO BE A COMPLETE AND
UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW AND
AGREE THAT IF ANY PORTION OF THIS AGREEMENT IS HELD TO BE INVALID, THE BALANCE,
NOTWITHSTANDING, SHALL CONTINUE IN FULL FORCE AND EFFECT.
_____________________________________________
Signature of Participant
_____________________________________________
Printed Name of Participant
Date:____________
Parental Consent (if participant is under the age of 18) - Continued below
Page 29 of 29
ATHLETE WAIVER AND RELEASE FROM LIABILITY (Cont)

Parental Consent (if participant is under the age of 18)
AND I, the minor's parent and/or legal guardian, understand the nature of the above-referenced Program and the
minor's experience and capabilities, and I believe the minor to be qualified to participate in such Program. I hereby
release, discharge, covenant not to sue, and AGREE TO INDEMNIFY AND SAVE AND HOLD HARMLESS each
Releasee from all liability, claims, demands, losses, or damages on the minor's account caused or alleged to be
caused in whole or part by the negligence of any Releasee or otherwise, and further agree that if, despite this release,
I, the minor, or anyone on the minor's behalf makes a claim against any Releasee, I WILL INDEMNIFY, SAVE,
AND HOLD HARMLESS each of Releasee from any litigation expenses, attorney fees, loss liability, damage, or
cost any may incur as the result of any such claim, to the fullest extent permitted by law.
______________________________________________
Signature of Parent or Legal Guardian
______________________________________________
Printed Name of Guardian
Date:____________

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First Time Finishers Guide to Triathlon

The First Time Finishers

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Welcome to the First Time Finishers Triathlon Guide!

About the Author

My name is Suzanne Atkinson, MD, and I am a USA Triathlon and USA

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

First Time Finishers Guide to Triathlon

We are capable of more than we think we are.

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

First Time Finishers Triathlon Guide

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

A champion needs a motivation above and beyond winning.

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Equipment - The Right Gear for the First

Lets discuss each of those items separately.

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Training to be a First Time Finisher

The Three Elements of Training that help you improve your

First Time Finishers Guide to Triathlon

Reach Your Goals Sooner with Consistency

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Rest Is a Mandatory Training Component

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

How do I get started?

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Week by Week Training for the First Time

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

The Middle Stretch - Fortifying your Endurance

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

First Time Finishers Guide to Triathlon

home feeling a healthy sense of accomplishment by having my workout already accomplished.

First Time Finishers Guide to Triathlon

The Final Stretch - Preparing for your Peak and Crushing

First Time Finishers Guide to Triathlon

Moving from Swim to Bike and Bike to Run. AKA

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon

Forging the Athlete Training Systems by Steel City Endurance, LTD.

First Time Finishers Guide to Triathlon