by Tre Harris

So you want to do a triathlon this year? Your first triathlon can be a daunting task. Here’s some general guidance. Let’s break it into smaller parts and learn from others’ mistakes.

1) POOR SWIM FORM-Before you start banging out laps in the pool, get a coach to look at your form. Better yet, join a master’s swim class at the local pool. Otherwise, you’ll just develop bad swim habits. Losing too much energy on the swim will affect your run.

2) IMPROPER BIKE FIT-It seriously saps your energy. Take the time and $45 to have a professional look at your placement on the bike. You’ll be more comfortable, maximize strength, and avoid accidents.

3) OLD RUNNING SHOES-It depends on mileage, but most experts say to change shoes at least every 6 months or 300-500 miles.

4) BITING OFF MORE THAN YOU CAN CHEW-Select a race distance commensurate with your skill. Start with the Sprint, the smallest distance, or the Olympic/International distance, included in the Summer Games since 2000.

5) LACK OF PLANNING-For a total couch potato, take about 6 months to get ready for race day. For an active person, give it three months. Consider Team in Training, which provides coaching and great support.

6) KEEP A LOG-Increase your mileage or time per workout no more than 5-15% each week. I like using duration instead of mileage. It’s easier if you travel, since you may not know how many miles you’ve done in a strange city. Keep the log simple: duration, intensity (slow, medium, fast), how you felt (injuries, difficulties).

7) PUSHING THROUGH INJURY-If it hurts, stop! Listen to your body. Find out why you have a chronic pain. Physical therapists, chiropractors, and sports physicians can help.

8) POOR NUTRITION-Eat more meals each day in smaller portions. Choose foods close to their natural source, low in fat and sugar. Go to www.fitday.com and log your calories and workouts for three days in a row. That will open your eyes about calorie needs for this sport.

9) LACK OF SCHEDULE-Here’s a good novice plan that will get you through your first race: Monday-short/medium duration swim or weights; Tuesday-short/medium duration run; Wednesday-long swim; Thursday-short/medium bike or weights Friday-rest; Saturday-long run; Sunday-long bike ride.

10) NO BRICKS-To simulate race conditions, you gotta throw in a couple of bricks (two-sport workouts). A few days a week, you’ll be doing two workouts. Don’t do two hard workouts or two long workouts on the same day. Also, don’t lift weights and then run, but you may run and then lift weights.

11) NOT RESTING PROPERLY-For beginners, rest is often more important than the workout. Remember, you must recover and rest from a hard or lengthy workout to reap the benefits. Otherwise, you just tear up your body.