Triathlon - A little help, please

I have a choice of classes come school and wanted to fit in one or two PE classes, to force myself into shape. What choices do I have? Swim, Jog, Weightlifting and Conditioning (all beginning level classes). Goal: Finish sprint triathlon this spring with a 400yd swim, 10mi bike ride, and 3mi run; finish before the last quarter of people, if at all possible. Physical profile: 200lbs, out of shape, no muscle definition, no PE or notable exercise (except Aikido, which was non-aerobic) for the last two or three years other than a lot of walking. History: No significant running experience (1.5mi weeklys in middle school), some swim experience (I can thrash a few hundred yards, but I am utterly dead at the end of it), no road cycling experience, much soccer until middle school.

Any suggestions? For what it's worth, I will probably take each of these classes over the first two quarters of school, but which should I take first?

Backstory: Decided last spring that I needed to get my arse in shape. At that point, I'd lost thirty pounds (195 from an average of 225lbs the year before) because I simply wasn't munching. I'd just moved out of home to go to college and the store was a mile away from the dorms; apathy combined with other priorities to stop me from going simply to buy a bag of chips or a candybar. Losing weight was nice, it definintely helped my self-confidence. And I like the feeling. So I looked up some things in town that would get me fit, in shape. I set my goals as finishing the Western Washington University Sprint Triathlon in a decent time (staying out of the last quarter of the pack). I also decided to start a team for the Ski To Sea (a team heptathlon) and ride the mountain biking portion of it. And that's how it all started...

I would say a swimming class would be a great start so that you can learn technique. Swimming is the discipline where technique matters most.

Good luck with your goals. I started base training for my first triathlon (completed this spring) about this time last year, and I like you, I had little to no previous experience in any of the disciplines. I am hardly a pro now, however I am in the best physical shape that I have ever been in my life. Keep us updated on your progress.

Thanks for the quick reply!

I forgot one thing: Another goal of mine is to work out nine or ten times a week and make it a habit. That will be two or three months out, minimum. Any suggestions for transitioning? Obviously not going to go from five a week to nine at once. Should I add one every other week? Add one each week? Should I use the ten percent rule and add in a workout once my distances get long enough to keep my distances reasonable?

Wow, that 10 times a week goal is a hefty one. When I was a college swimmer (on the swim team) I think we did 9 or 10. That was a LOT, and we all had plenty of support and motivation, being that we weren't flying solo. I'm assuming you're still in school (since you're talking about taking classes and such) and I'm assuming you'll need to study and will want a social life, too. Just be sure that your goals are attainable, and once you attain them, set some more. You don't want to get discouraged... Think baby steps, at this point, then shoot for the moon. Start with 3 times a week, then slowly add on.

I agree with hokie_girl in taking swimming first. Or else the conditioning class. Swimming will help tremendously with your overall cardio-fitness, plus you want to start working on your form early and often so that you become more efficient. It's also easy on your joints and great for strength. Excellent exercise for somebody who has been pretty sedentary. Depending on what the conditioning class is like, that might be a good choice, too. If it's lots of cross-training mixed with some strength training, it would be a good intro and a good way to build a base level of fitness. I'd hold off on the weight training and jogging until your overall fitness improves. You'll just wind up feeling sore all the time and frankly, that bites.

Congratulations on your life-changing decision. I hope find you love it and never look back!

Yes, I'm still in school (Western Washington University), so I have a lot more time than if I had a fulltime job. As for my time, yeah I want a social life and time to study. Really, though, I could more effectively use some of my time to exercise. Between classes, for example, by the time I get ready to study, I end up talking to random strangers or listening to music for a while. It's a longterm goal because I know I would end up laid up if I tried it right now or anytime within a couple months. I suppose I should say that it is more of a goal to meet when I can, but within a reasonable timespan (a year, for example). I can't meet it within a quarter of a year, so I will re-evaluate it at the end of the quarter. I'll keep trying, definitely, but definitely evaluate it.

Hopefully I can change some other things with my exercising habits. My sleep schedule has, for the first time in years, became close to normalized. I should be in bed right now, according to my body, so I guess I will type the rest of this out tomorrow when I'm alive, awake and lucid, like I was twenty minutes ago.

I agree with the thought of taking swimming class.

Start off slow. Don't workout 10 times a week. Start with 5 times a week 20 minutes a workout. Focus on building an aerobic base. Buy a heart rate monitor and determine your anaerobic threshold. Train mainly aerobically and gradually increase your workout times to 25, 30, 35 minutes etc. You don't want to injure yourself by doing too much too soon and you should listen to your body and avoid overtraining. If you are just a bit sore - go ahead and workout. If you feel fatigued - you probably need a day off.

The Portable Personal Trainer by Eric Harr (a pro tri guy) is good. It is motivational and talks about how to train in zones.

;) That's what I meant by my sleep schedule bit: I think there's a miscommunication there. I do not intend to go to 10 workouts a week for a long time yet. :: cough :: I meant to say, "I'd like 10 workouts a week as a longterm goal," but the first part didn't come out of my head.

This next month will be mainly walking with jogging/running interspersed. I will be picking up a roadbike next month, so that will be incorporated into it, along with the swimming class.

You cannot win a triathlon in the swim, but you can loose it.

I forget who said that, but I heard it here. Swimming is the most technically demanding out of the three, get started, plus it is GREAT for someone to get into fitness again. Very little impact, and good aerobic workout. If you get a road bike, make sure you get comfortable on it, speed will come, you need to be able to ride it well first.

For running, there is alot of technique to running, but for someone just trying to finish a race. Running is running. Try to figure out your pace(ie. 10min/mi.) and learn to run it.

For now that is what you should be doing, just getting yourslef in shape to be able to finish a triathlon. Once you get there, we will start talking more about technique, and tips and tricks.