Triathlon - Advice on summer training for a tri rookie

Hey everyone.....

I've been on the xc/track teams since early middle school and just started swimming a few years ago....but I'm kinda getting burned out on the running and have been plagued by persistent stomach cramps and stress fractures in my shins, so I'm thinking I need a lifestyle change

Cycling has always fascinated me and it's always been something I wanted to get into, but now I think I'm actually going to take the plunge (got a Trek 1000 for the b-day)

I have no clue what I'm doing, however, so naturally I came across this amazing website and am hoping to get some advice from all of you

I'd really like to get into triathlons (I already do 2 of the sports after all) and have been eying some sprint ones in late august....but I really have no idea how to train for that kind of thing

I'll already be swimming around 1500-2000 yards and running 4-7 miles once a day almost every day this summer for pre-season stuff, but what kind of cycling should I be doing during that time period?? I'm pretty clueless, to say the least

(warning: mediocrity ahead) My 5k PR is 17:55 and I can swim the 500 in 5:40/100 in :55 (yards), so I feel like if I just get on my bike this summer I can do reasonably well in the fall

Thanks for any advice/looking forward to a bright future on this site

You'll be fine for a sprint distance. Just get in some cycling on the weekends and you should be set. No joke. Most sprint distance triathlons are about 500-750m swims, 8-14 mile bike, and 3 mile (5k) runs. You have the running and swimming covered it seems and it's really not hard to work up to 10-15 miles on the bike. :)

but just completing the sprint is not really what I'm after, I'd like to be competitive

should I maybe step up to half-olympic or even olympic-length stuff?

should I maybe step up to half-olympic or even olympic-length stuff?

Go for it. Just start riding your bike. Get the triathletes training bible, read it, then do it.

ok, so my 17 year-old self won't die in a half/olympic tri?

and now that you have mentioned it, I was reading all the triathlon books in borders the other day and couldn't decide on what I should buy

I found that triathlete's training bible you speak of, but was more impressed with the massive book of workout plans that triathlete magazine puts out....opinions?

Well, from the looks of it, your 5k and 500 yard swim already look competitive.

Here's a result sheet for a sprint distance triathlon i did afew weeks ago:

http://kleinclarksports.com/deserttri/desertrisprint.htm

500m swim, 14 mile bike, 5k run. Compare your 5k/500yard times to the top male finisher.

Becoming fast on the bike shouldn't be a problem for you either. Then just start linking them together with brick training and you should be plenty competitive. :)

Check out trainingpeaks.com. Matt Fitzgerald's training plans are there (the ones from the Tri mag book) with good descriptions and such. I'm working through the sprint level 5 and it's been a good guide so far.

And with those times for the run and the swim, being competetive in a sprint isn't unreasonable, just get some time in on the bike.

so what durations of riding should I be doing/how often? just rough estimates here

A spread. Some long distance stuff to get your body used to being on the bike for hours and to get a healthy overdistance. And some race-distance stuff at higher intensity. And then short max-out, interval kinda stuff too.

Remember: time on a turbo trainer indoors isn't the same as time on the road. Hit the tarmac. If you're really new to longish rides, it's nice to break the distance milestone with a low-stress leisure trundle to an actual destination.

For some additional information, and some examples of training plans you can try:
www.trinewbies.com
www.beginnertriathlete.com
www.team-magic.com - and look for training plans by Stephen Taylor (in the left column)

Have fun.
Gray

thanks for all the great advice :-)