Get Started in Off-Road Triathlon

I challenge you to start training, starting now, for your first off-road triathlon in 2011.

Whether you are a seasoned triathlete considering going cross country or training for your first triathlon, you can do it if you start planning and training now. The sport is not as well known as its urban cousin, the classic road triathlon, but a growing number of athletes are choosing cross country triathlons as an exciting and more fun alternative. An off-road triathlon is always an adventurous race that starts with a swim (in an outdoor body of water), continues with a mountain bike ride (on natural trails), and ends with a trail run. The most well-known of these competitions are the USA Triathlon-sanctioned Xterra races and championships, but there are others  out there.

Off-road competitions appeal to me because they often take place on beautiful trails within a state park where my husband, two daughters, and dog can recreate while I race. The trails offer unique opportunities to explore deep into beautiful forests. You too can get started in off-road triathlon as soon as you obtain the proper equipment and consult with professionals. I am able to draw from years of successful competition experience in triathlon and mountain biking. I am not yet a professional or trainer, and I would not have been able to do any of this without consulting and collaborating with professionals such as local coaches, trainers, doctors, and association members. I strongly recommend that you do the same before you start any training or competition program.

The very first prerequisite to accomplishing an off-road triathlon is that you must be able to mountain bike. You need to have the proper equipment and skills to do so. Your best bet is to start with your local bike shop and let the professionals there hook you up with the right gear. They can even help you find a used mountain bike if you have a limited budget and they are a resource for bicycle maintenance over the years. While you are there, ask them for information about the local mountain bike association. Mountain bike association members from your local chapter offer guided rides or lessons to get you started on biking single track dirt trails.

Check out their schedule and you will find mountain bike clinics. These informative sessions will give you the opportunity to network to find riding partners or join riding groups. If you feel overwhelmed by this new endeavor, just remember that you don’t have to totally make the switch. As long as you have a consistent pattern of riding at least once per week on the trails you can train on the road or in spinning class on other training days.

The swim and the trail run are a little more adaptable for everyone. The swim portion of an off-road triathlon will take place in an outdoor body of water. In the Midwest, we usually race in a park lake or reservoir. You can practice swimming at your local YMCA or pool on a regular basis, but build in the occasional outdoor swim training.

Even beginner runners can often handle running on trails — just be sure to invest in a trail shoe first. The off-road shoes will help prevent injury by giving your feet and ankles more support on the uneven terrain. Like mountain biking, you can still do your normal workouts as long as you leave room for at least one trail run per week.

When you are ready for training, here are some tips to keep in mind as you work toward your goal this winter…

SWIM

• Never fear an open water swim race. Refer to the C-A-L-M Principles article to learn about controlling your mental state during a tough swim race.
• Invest in and always wear a wetsuit if the race director allows it. The suit will increase your buoyancy and give you the edge over someone who is not wearing a wetsuit.
• Avoid panic by swimming in the water at least 10 minutes right before a race start to allow your lungs to adapt to the temperature.
• Consider joining a master’s swim program, which is offered at most YMCA’s. You will improve swimming efficiency. You are likely to meet other triathletes there that you can team up with for group outdoor swim sessions.

BIKE

• Gradually increase the distance and time of your trail rides until you are comfortable riding at least 15 off-road miles at a brisk pace.
• Some great ways to cross-train for mountain biking are spinning class (it will get you up and down out of your seat and mimic the endurance needed for mountain biking), snow skiing, and snowboarding.
• Become familiar with your local trails. You can prepare for a race or new trail by actually viewing it in action through someone’s webcam by visiting www.spokejunkies.com.
• Gear up to ride in the winter. If trail conditions are appropriate and you are suited up properly, you can avoid being trapped inside on an indoor trainer all season.
• For you experienced trail riders, make your routine ride more difficult by training with a single speed mountain bike. This will increase pedaling efficiency and you will experience improvement. Not many mountain bikers do it and it will give you an edge over your competition.

RUN

• Always take running shoes when you do your weekly trail ride. Run immediately after you bike in order to get your muscles used to adapting to the quick transition from biking to running.
• When using a treadmill, never set the incline on less than a 3 or 4% grade. This will keep your legs used to an incline.
• Embrace weightlifting into your training schedule to build muscle that will support you on challenging terrain.

Start your research now to find and register for your first off-road triathlon in 2011. You may visit XterraPlanet.com or USATtriathlon.org to find a cross country race in your area. Then find a triathlon training plan that fits your schedule and ability. Every training program should include talking to your doctor, good nutrition, daily stretching and proper recovery. Schedule massages at least once per month and use ice when your muscles or tendons are sore.

Good luck with your training throughout the winter and enjoy your new adventurous lifestyle!

JADE GIANAKOPOULOS (aka "The Girl With the Awesome Pink Bike") is a multi-sport athlete who competes in Xterra (off-road) triathlon, mountain bike and running races. When she's not racing, she can be found rock climbing, skiing, or playing tennis and golf. Her greatest accomplishment is maintaining a racing career while being a wife and mother to her two daughters. Learn more about Jade at her website JadeRaces.com »