Von CollinsVon Collins is an accomplished triathlete and endurance cyclist, and the author of four fitness and training books: Smarter Running, Your First Triathlon Guide, Fit Foods, and 30 Rut-Busting Workouts. He has been cited as a triathlon, cycling, and fitness expert by Healthline, CNET, Forbes, Eat This, Not That and other major outlets. When I entered the triathlon world more than a decade ago, I wasn’t sure what to expect.  I knew I would get in better shape, I was pretty sure I would enjoy the competitive aspect of it, and I was admittedly anxious about becoming a swimmer and a road cyclist – two things that were new to me.  Now, many years and races later, I can say that deciding to do triathlons was one of the best decisions that I ever made.  I just wish there were a few things I wish somebody would have told me during that first season.  Perhaps someone did tell me, and I just didn’t listen. Here are seven things I wish I would have known as a new triathlete. It is all about staying healthy. Some new triathletes are trying to be finely-tuned athletes, applying their previous training a discipline to a new sport.  Others are simply trying to find a way to get back in shape, and have fun doing it.  Maybe others have “do a triathlon” on their bucket list and want to do just one, and then move on to the next thing.  Regardless of where you fall on the spectrum, know one thing:  The name of the game is to train safely and not get injured.  During the first couple years of doing tris when I adopted the sport with vigor, I found myself getting hurt far too often.  Tight hamstrings, IT Band issues, and a shoulder that was telling me my swim stroke was off.  I had to fundamentally adjust my training, because if you are not able to compete in races, it doesn’t matter how fast you are becoming.  The lesson: Ramp-up your training gradually, stretch, and pay attention to your body.  Goal #1 is to be able to race.  Racing faster is great, but doing so requires you to be healthy. Nutrition matters. When I was a newer triathlete, I had some people tell me that you can gut out a Sprint triathlon regardless of how you feel or the conditions.  Most of the triathlon nutrition articles focused on the HIM and IM distance races.  Then I did a sprint triathlon on a hot day, and bonked.  Even if you are doing a Sprint or Olympic race, understanding how to fuel your body is a core skill of triathlon.  A race car is at its most efficient weight when it has enough fuel to finish the race, but not so much that it gets bogged down.  Hydration is extremely important, and having the right energy reserve is critical whether you are doing a spring or a Half Iron.  Experiment with different approaches, and find a system that works for you.  For some, it will be the perfect pre-race snack.  For others, having some gel while on the course is the right answer. Practice with nutrition being part of your workouts.  Remember the mantra: “Nothing new on race day.”  Make sure that that way you plan to hydrate and energize yourself on race day is something that your body will recognize and be able to capitalize on. Rest is a big part of a good training plan. Nearly every triathlete hits a phase, once addicted to the sport, where it feels unnatural to not workout.  Even if it is the mythical “recovery run”, many triathletes feel better knowing they did something rather than just rest.  This is the wrong approach.  Rest is not only a net positive, but it is something you should proactively work into your training plan, with a little more frequency than you probably think you need.  I was reminded of the need for rest one season after doing my “A-Race”, a challenging Olympic course in early June.  I trained hard, and did very well.  After the race, I travelled in Europe for a couple weeks. I did not even bring running shoes.  I didn’t do a single workout, other than walking around old world cities, for more than 15 days.  When I got back, I started doing a few runs and bike rides, and then on a whim decided to do a longish Sprint.  Despite not training hard for nearly a month, it was the fastest bike pace I have ever turned in.  The lesson:  Taking time off is necessary, and even building extended time off between races can actually be a great thing. Open water swimming really is different. I went for one open water swim in my wetsuit before my first-ever race.  It was probably a 100 meter test swim, just around the boundary of a local swimming beach.  Every little bit helps, but in retrospect I should have done much more.  Swimming in a pool is great, and an important way to build up your stamina and good technique.  If your race is going to be in open water, though, there is really no substitute for doing some open water swims.  Your wetsuit will feel a little weird at first, and it is good to experience a variety of conditions – wind, sun (i.e. glare), cold, heat.  I did just fine in my first few open water swims, but if I could go back and do it again I would probably insist on no less than four open water practice sessions before attempting my first race.  If you are reading this before your first race and don’t have time to do four, don’t stress…. But try to do at least one.   Don’t cheap out on gear. This is probably the one tip on this list that will get the most debate.  Can you do a triathlon on a 20-year old mountain bike, without a wetsuit, and … Continue reading 7 Things I Wish I Would Have Known As A New Triathlete