Hi,

I am trying to get ready for my first triathlon and I don't know exactly what to do. My friends and people I see at spin class are giving me all kinds of advice. What do I need to do to get ready and not make a fool of myself?

First, let me congratulate you on taking the plunge into being a competitor. You don't say how old you are or what your situation is, but getting serious about any sport takes determination. That in itself makes you different than many of your peers.

Since I don't know anything about you or the triathlon you are doing I will just try to make it simple. Rule number one...Have fun doing this! The work to get ready can be hard, but just getting involved in doing three sports can make it a lot of good fun.

Rule number two...take yourself seriously. I don't mean getting an attitude about your athletic abilities. I mean take into consideration that if you are going to compete in any serious sporting event, that makes you an athlete. If you are an athlete, you will take the time and care to prepare yourself properly. If you practice your skills and focus on doing your best, you will not fail or make a fool of yourself.

The three parts of this event make it a challenge. Everyone has a part that they feel is there strong point. That also means that everyone has a part they feel is a weakness. Whether you are a good cyclist, a good swimmer or a good runner, you still must be all three in order to compete. So look at what you are good at and what things need work. That means testing yourself.

Swimming is generally the first part of the event, so you need to look at how well you can swim. If you are doing one of the shorter distance events, it may have the swim take place in a pool. If that is the case you can practice your swimming to meet a pool challenge. If the swimming takes place outdoors, the challenge may be a bit more difficult because you will have lots of other people, all trying to get in front. The water may also be rough or cold, which makes it more difficult. Whatever the venue, you need to practice at least once in those conditions.

Cycling is a little easier, but still requires practicing race skills. If I am ever asked for advice from someone planning their first triathlon, I tell them they need three things for the bike portion.

    Number 1, try to increase your cadence. Pedaling in a smaller gear requires less effort or force on the pedals. That turns into energy savings, because it takes a little longer for your legs to get tired when you spin a higher cadence.

     Number 2, get some aero handle bars...clip-ons, extensions...whatever. Aero handlebars allow the athlete to ride in a much more efficient position. Most of a cyclist's effort is spent pushing air out of their way. The more aerodynamic the athlete's position, the less air to be pushed aside.

     Number 3, learn to find a rhythm. It does not matter how you do it. Sign "I want to be sedated" by the Ramones. Recite a mantra. Sing opera. Count your pedal strokes. Do whatever works to keep you on a constant pace.

The last part of the triathlon is the area I have the most sympathy for. I personally swim like a brick, so I gave up long ago on doing another triathlon. However, the run was something that always made me identify with the athletes. Running is one of the most basic sports there is. When we watch the Olympics, it seems like running events can touch everyone, because everyone has run at some time in their life. So my advice is to savor the run at the end. This part is hard, but the feeling of marking of each footstep is something that lasts longer than the swim or the run. I think the run is where the mind gets to reflect on what the body has just done. So savor those miles and footsteps.

The single most important thing to keep in your mind is...HAVE FUN!