How long is a triathlon? The sport of triathlon involves swimming, biking, and running. Much like running events, triathlons exist in different distances:

• Sprint: This length varies a little based on the race course. The swim is often in a pool (typically 300-500 meters), bike is usually 9-12 miles, and run is a 5K.
• Olympic/International Distance: This distance is essentially double a sprint. The swim length can vary based on race course (anywhere from 600-800 meters), and swims are typically in open water. The bike is usually 24 miles, and the run is a 10K.
• Half Ironman: 1.2 mile swim, 56 mile bike, 13.1 mile run.
• Full Ironman: 2.4 mile swim, 112 mile bike, 26.2 mile run.

How much do I have to train to prepare for my first triathlon? Just like anything, the more you put into it, the more you get out of it. Many people training for their first triathlon are concerned about the number of training hours required to cover three different sports. While it sometimes can be challenging to fit in training for three disciplines, sprint and Olympic distance triathlons can be achieved with just one workout a day. Two-workout days aren't really necessary until you start training for longer races.

Yikes! I'd have to swim?! How hard is that?! For many of us, we haven't done 'laps' since we were young. Believe it or, for many people, the swim ends up being the easiest part. It is the shortest distance, it's over first, and goes by faster than you think. With just a little practice, the learning curve on swimming efficiency can be huge. While your first swim workout after 20 years might feel horrendous, if you stick with a consistent swim workout schedule, you will notice big differences rather quickly. Consider that a 300 meter swim takes most people 5-7 minutes. That's not very long, but still requires some practice beforehand. Most people train for the swim portion at their local YMCA.

What kind of gear do I need to compete in a triathlon?For most races in the area, the gear list below will be sufficient to get you to the finish line successfully! Fleet Feet Sports Winston-Salem can help out with everything but the bike. Our staff is also a great resource to help you choose the right products for your needs.

The Swim:

• Triathlon apparel is your best bet. Triathlon apparel includes tri shorts and a tri top and are designed to be worn the entire race. The shorts are chlorine-safe and have a thinner chamois than bike shorts. It is not recommended that you try to swim in a pair of bike shorts- it will make for a soggy bike ride and run. For guys, in many races it is a race requirement that you wear a top. Also, tri apparel saves you from having to race in a bathing suit and once you get dressed for the race that morning, you never have to change.
• Goggles
• Cap is provided by the race

The Bike:

• A Bicycle: You have a couple of options here. Buy a new bike (entry-level used bikes start around $650), buy a used bike (various costs), or borrow a bike (free!). For your first race, any bike with gears will be fine. It is important, however, to have a bike that fits your body; regardless of the bike you use, you should try it out several times before the race to ensure you are comfortable riding it on the road.
• Bike Helmet: It's a race rule, gotta have it!

The Run:

• Good pair of running shoes and socks

Other Important Stuff:

• Body Glide: This silicone substance will help prevent chafing during the race. You'd be surprised what a wet pair of shorts can do to your thighs without the right lubrication.
• Race Belt: This saves you from having to pin your race number on your shirt after the swim (afterall, it's made of paper and you can't swim in it). The race belt holds your number and you clip it on after you get out of the swim.
• Nutrition: Your body needs some fuel after 1 hour of physical activity! Gels, SportBeans, drinks-you have lots of options.
• Waterproof sunscreen

How do I find other beginners to train with? The easiest way to find a training buddy is to recruit one of your friends! You can also check out the Triathlon Club of Winston-Salem's website at www.tricows.com. There are many beginners in the club that would serve as a great resource for you.

Which races are good for beginners? There are two great races in Winston-Salem that are perfect for beginners:

Wake Forest Excellence Triathlon: May 12, 2007 at Tanglewood www.excellencetriathlon.org.

Angel's Race Triathlon: September 16, 2007 at Tanglewood www.angelsfoundation.org.

Don't wait too long to sign up! These races are popular with beginners and fill-up fast! A complete listing of triathlons in the area is available at www.setupevents. com. Set-Up Inc. is the company that times and organizes many of the triathlons in NC/SC/VA.