• Originally published December 13, 2010 at 4:39 p.m., updated December 13, 2010 at 8 p.m.

Michael Finch, author of "Triathlon Training," suggests that a triathlete be able to run 7 miles in under an hour; swim at least 3 miles per week; and bike between 25-30 miles three times per week before attempting a half-ironman length race. Experience and planning are both crucial pieces of the puzzle when wandering into the waters of endurance racing.

The Swim

The swim portion of a half-ironman or ironman race is typically the biggest challenge for the novice triathlete. Endurance-length triathlon swims generally take place in one of three venues - a lake, a river, or the ocean. Swimming in open water is much different than swimming in the pool. The water is usually murky; sometimes there are strong currents; and let's not forget all those other triathletes in the water. The wave starts are generally much larger in an endurance length-triathlon, or in the case of a full ironman race, a mass start. There are typically close to 100 competitors per wave.

To prepare for a half-ironman or ironman swim, you need to put a lot of time in at the pool. I suggest mainly focusing on gaining endurance through longer swim sessions of 45 minutes or more, but interval and tempo sessions are also good in helping to build overall strength and speed in your swimming. If you have never raced in open water previously, make sure you put some open-water triathlon races onto your calendar in the months leading up to your main event. If you have access to a lake or river, integrate some open-water swim sessions into your training program.

The Bike

The bike is usually the portion of the race that most triathletes feel fairly comfortable with, even if they may not be at the front of the pack. Many road bikes are now fitted with clipless pedals, which require a special cycling shoe that is fitted with a cleat, which locks into a mechanism on the pedal. This, in a sense, makes you "one" with the bike. The problem for many novice cyclists and triathletes is how to "clip in and clip out" of the pedal in a timely fashion, so that you don't topple over! This could result in an injury, so if you are new to this type of pedal and plan to use it during a race, make sure to practice!

I suggest that the novice endurance triathlete maintain a pace on the bike that is comfortable in their first attempt at a longer-length triathlon. One of the worst mistakes a newbie can make is going out too quickly on the bike and ends up being overly fatigued for the latter part of the bike and also on the run. Understanding the rules of triathlon, especially during the bike portion, is also very important. Unlike pure cycling events, drafting in triathlon is illegal. Each athlete has to keep a minimum of 4 bike lengths between his or herself and the next athlete. Referees are abundant and will catch you! If you get a penalty, it can result in time spent in penalty tent on the side of the road.

The Run

The good thing about the run is that if you become excessively tired, you can walk. The bad part is that by the time you reach the run, you are typically very tired and if it is a warm race, the heat has started to take its toll. Making sure to stick to a well thought out nutrition plan during the bike and run is essential in making it through the run with the least amount of difficulty. In my own racing experience, this is the part that makes or breaks a triathlete in a race.

The best way to prepare for the fatigue that will most definitely be felt during the run portion is integrating a weekly transition run- a run that is performed within about 15 minutes after finishing a cycling session. I also suggest doing your long run each week on "fatigued legs", at the end of the week and typically the day after your longest bike ride of the week. A common misconception is that if swimming is the weakest link, that the triathlete just "gets through the swim" and then will be fine once onto the bike and run. This doesn't work in endurance triathlon. If you aren't proficient in the swim, you will be even more fatigued coming onto the bike and then onto the run- with little to spare in the gas tank and a possible "DNF" awaiting you. The wise approach to training is to spend the most time on your weakest discipline so that you feel strong as you continue on to the bike and the run, instead of starting out the remaining 137.6 miles, or in the case of a half-ironman (68 miles), fatigued.

Get Strong to Be Strong

It can be difficult when you are in the middle of triathlon season to get in all the hours of swim, bike, and run training that are needed, let alone devote much time to strength training. The off-season is the perfect time to hit the weights and build strength. Some may see strength training as an unnecessary component, but in fact, it is crucial to developing a strong musculature foundation. Focusing on functional strength moves that help to strengthen muscles that will be recruited for action during the course of your triathlon race. Exercises such as squats, lunges, and step-ups (hip flexors) can help increase muscle recruitment in your quadriceps, hamstrings, and other muscles throughout your hips and buttocks. The point is not to see how much weight you can lift and gain huge amounts of muscle. Instead to do faster movements with low to moderate weight that will train your nervous system to engage more of the muscle you already have, especially the fast-twitch fibers.

Missy Janzow owns Fit4U, a personalized training and nutrition service. You can e-mail her at janzowml@yahoo.com or reach her online at www.fit4uvictoria.com

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