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Your Questions About Triathlon Workouts Women

James asks…

I want to do a triathlon this summer and need some help?

Okay so I’m a runner already, in highschool and I do XC and Track, and used to be very good at it. I got out of shape because I had some heel and knee injuries but I’m back now. I’ve been wanting to do a triathlon for a long time now and my family just joined the YMCA near us so I finally have somewhere to swim. My questions are, 1. Some tips for training, (I know basically what to do but just any good workouts is greatly appreciated, but my main question 2. What do you think would be a good starting race for me, and also any in the New Jersey area. I’m very competitive and love a good challenge, I’m looking for something with a 5k run and like a 1/4 mile swim. Don’t care about the biking. Is their a name for a race like that? I’m really confused with this stuff so please help. Also would I be out of place at a triathlon since i’m only 15. I don’t really care if I am because I dont care what people think…. But I just don’t want to be like mocked for people saying I shouldn’t be there you know what I mean? Sory for the long question, but I would greatly appreciate any help Thank YOU!

Mike Rich answers:


What you’re looking at is a “sprint” triathlon. Go to trifind.com or trimapper.com to find a triathlon in your area.

For training you first need to work up the endurance levels to A) Swim for 15 minutes, B) Bike continuously for 1 hour, C) run for 3 miles. If you can swim for 30 minutes, bike for 90 minutes and run for 1 hour you should have no fear of not finishing and should work on gaining speed (spin classes, tempo runs, swim interval practice/efficiency practice).

There are quite a few training plans out there for sprint triathlons. I would suggest 3 runs, 3 bikes and 3 swims per week as a general guideline. You will often do more than 2 workouts per session.

These should be centered around a Swim + Bike or more commonly Bike + Run pairing. We call these workouts BRICKs — referring to the Bike + Run pairing because coming off of a 1 hr bike, your legs are going to feel like bricks for the first 1/2 mile.

Depending on your goal — a) Just finish happily, b) Place in the top 3, c) Leave both men and women in your age division coughing in your dust — your training plans and intensity levels may vary. There are a lot of resources online as well as books. I would suggest these 2 sites…


See you at the starting line!

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Triathlon Bike

Bike Accessories to Remember When Purchasing a Bike

“Thinking of buying a bike for your next Triathlon race? Never miss these bike accessories. Read what they are below!”

Bike accessories

Bike Accessories: Lock, lights, helmet, track pump and lockable skewers.

1. Bike lock

Suggestion: Kryptonite New York 3000
Price: £65
In-store or online: In-store (Cycle to Work = 40% off woo!)

What came first? The bicycle lock or the bike. It doesn’t matter, because unless your bike looks like you’ve just hauled it out of a canal then its going to get stolen. The first thing you’ll need therefore, is a decent lock. It doesn’t get much more decent than the Kryptonite New York 3000. It’s a lock that will resist all but the most persistent attacks.

2. Bike lights

Suggestion: Knog Boomer and Blackburn Flea
Price: £25.49 and £21.99
In-store or online: Online (Probably don’t have these in store)

Even if you the thought of repairing a puncture makes you run and hide under your bed covers you’ll still be able to install the Knog Boomer and Blackburn Flea. Both are beautifully simple to install and with USB charging you’ll save a bundle from not having to replace batteries. Plus they both provide plenty of light and look great.

3. Helmets

Suggestion: Bell helmet
Price: £31.49
In-store or online: In-store (Cycle to Work = 40% off woo!)

I hear gasps at the back? I’d be hearing even more gasps if I didn’t give a shout out to the bicycle helmet. Long a point of contention – to wear one or not to wear one? I’ll leave the choice up to you. I’ve written about bicycle helmets previously. The Bell helmet I recommend is a bit of an “out there” choice for those that want to look cool on their bikes.

4. Track pump

Suggestion: Topeak Joe Blow Sport
Price: £24.99
In-store or online: In-store (Cycle to Work = 40% off woo!)

Life before buying a track pump was tenuous. My mini-pump, try as I might, could barely ever reach the required tyre pressure. The track pump on the other hand makes light work of empty tires and means I can cycle without wasting energy due to flat tyres. I highly recommend the Topeak Joe Blow Sport.

5. Lockable skewers

Suggestion: Pinhead Four Pack Locking Skewer Set
Price: £53.99
In-store or online: In-store (Cycle to Work = 40% off woo!)

You may have mistakenly believed the fifth item I’d mention is mudguards. You can’t have the pleasure of road muck spraying on your back if someone’s run off with your wheels, saddle and handlebars. That’s exactly what the Pinhead system secures and it is worth having if you are riding an expensive bike.

More at 5 accessories you need with a new bike purchase

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