From the dawn of triathlon, triathletes have been at the forefront of developing cutting edge gear. This is in part due to our desire to shave every second from our time and, frankly speaking, triathletes just love shiny, new gadgets.

The Tour de France is in full swing right now. Triathletes have several connections with the Tour de France, the most notable being that Lance Armstrong got his start in the sport of triathlon. Also of interest is that the aero bars being ridden by all the bicyclists in the Tour were originally developed for the sport of triathlon. Back in 1987 a ski equipment company, Scott, developed the original DH Scott aero bars. The DH stood for "downhill" and the idea was to get the cyclist into the same tucked position as a downhill ski racer. The idea worked and soon the aero bars became known as "tri" bars as virtually all triathletes embraced them. It took bike racing a few more years and it wasn't until Greg LeMond literally won the Tour de France on a pair of "tri" bars that they became accepted in the bicycling world.

At any rate, below is an outline of the gear used in the sport of triathlon. Some of the gear is essential, some is nice to have and some is you have to have just because you want to look cool.

SWIM

1. Goggles: Self explanatory. You train with them and you need them for your open water swim. It is best to get a tinted pair for the race because the sun is sometimes a factor. Another hint is to have a pair of goggles that you only use for racing. They will be new, unscratched and won't fog up and will allow you to see better in your open water swim.
2. Swim suit: Not as simple as it sounds. Remember, you have to run and bike in this thing too. Usually a simple racing suit is fine. Some triathlon specific suits come with a chamois or pad in the crotch area but in a short race such as Firebird this is usually not necessary. Another recent innovation is the one piece tri-suit although in Arizona heat may be a factor in your decision to race in this. Another option, particularly for the men is the knee length racing suit developed primarily for swimmers. The suit itself is measurably faster and is easy to run and bike in.
3. Wetsuit: The wetsuits worn by triathletes are not surf or dive wetsuits. Triathlon wetsuits are specifically designed for the sport of triathlon. The material is a special neoprene that is hydrodynamic and very flexible. And, because a wetsuit makes you float higher in the water, it increases the efficiency of a poor swimmer more than that of a good swimmer. In other words, use of a wetsuit will lower a poor swimmers time by 3-4 minutes over 1500 meters and a good swimmer only 1 ˝ minutes. As a result, there has been a controversy over the use of wetsuits because even though a wetsuit is a safety device, it is also a speed device. USA Triathlon has therefore devised rules concerning the use of wetsuits. If the water temperature is 78.0 or below wetsuits may be worn. If the water temp is between 78.1 and 84.0 wetsuits may be worn but the wearer is not eligible for awards. Above 84.0 wetsuits are prohibited because, at that temperature, athletes wearing a wetsuit can get extremely dehydrated.

BIKE

It is legal to ride any kind of bike in a triathlon except for a recumbent.

1. Road bike: There are as many kinds of road bikes as there are triathletes. In general, it is best to compete on a road or "tri" bike. The bike will be lighter, it will be have better tires and will be geared correctly for riding on the road. In sum, it will be more fun to ride in both training and racing. Recently many bike manufacturers have been making bicycles more aerodynamic. You might notice the bike tubes shaped like a blade rather than round. While this can increase the aerodynamics of bike, even significantly, it is certainly not essential.
2. Aero bars: See above. Most aero bars today clip on to your regular handle bars. They have pads for your elbows/forearms. The position, when resting on the pads, puts the rider in a more aero position, allowing the rider to literally cut through the wind. Aero bars are probably the single most important piece of equipment to add to your bike. Do not put aero bars on your bike the day before the race. Handling your bike while down in the aero position can be tricky.
3. Clipless pedals: The old toe straps have gone the way of the dinosaur. Most cycling shoes clip into pedals much the way a ski boot clips into skis. Clipless pedals allow for a more efficient cycling stroke and better power transfer.
4. Race Wheels: After aerobars, a good set of racing wheels is probably your most important purchase. Racing wheels will have small tires that can be inflated to a greater pressure for decreased rolling resistance, will weigh less and will be aerodynamic. Often there will be fewer spokes and they will be in the shape of a blade. You also might notice some athletes with a rear disk wheel. This wheel is the most aerodynamic of all but because of its greater weight is generally used only on flatter courses.
5. Helmet: Absolutely essentially for racing and training. USA Triathlon rules state that one must be worn while competing. In fact, you will not be allowed to leave the transition area unless your helmet is on and buckled.

RUN

The run is self explanatory. Hat and sunglasses are optional.

WEEK 2 WOROUT PLAN

Goals: Remain consistent and incorporate workouts that target specific muscle groups and abilities.

Note: The following workout plan is intended for guidance only and is purposely not specific. Please adapt it to your own abilities and preparation level. If you have any doubt as to your ability, please consult a knowledgeable triathlon coach or health professional. The following workout plan is also geared for newcomers to the sport who have not done a triathlon.

Guide to levels of ability:

Level 1: No background
Level 2: Some background

Guide to levels of intensity:

SWIM:

Week 2 - Try to get into the water at least 3 times. The long day, day 3, should fall preferably on a weekend day. You are training to complete a 1000 yard open water swim. The goal is to be able to swim for 1000 yards without stopping by September. 1000 yards of a 25 yard pool is 40 lengths, in a 50 meter pool it is 20 lengths.

Level 1 - Swim 3 times, with at least one day off between each swim session.

Day 1 - Warm up with 10 minutes of easy swimming, it does not have to be continuous. Rest for 60 seconds. Continue by swimming 4x100 yards at a moderate intensity (you should not feel dizzy or short of breath, just as if you are moderately exerting yourself) with 30-45 seconds rest between each 100. Swim 50 yards easy, take a 30 second rest, then swim 4x100 yards again in the same manner as before. Rest for 60 seconds. Cool down by swimming 5-10 minutes at an easy intensity, again, it does not have to be continuous.

Day 2 - Warm up with 10 minutes of easy swimming, it does not have to be continuous. Rest for 60 seconds. Continue by swimming 3x200 yards at an easy intensity with 45-60 seconds of rest between each 200. Rest for 60 seconds. Cool down by swimming 5-10 minutes at an easy intensity, again, it does not have to be continuous.

Day 3 - Warm up with 5 minutes of continuous easy swimming. Rest for 60 seconds. Continue by swimming continuously for as many laps as you can until 10 minutes has elapsed (intensity should be easy to moderate, whichever you can maintain for 10 minutes). Rest for 60 seconds. Swim again, continuously for 10 minutes, at the same intensity as before. Rest for 60 seconds. Cool down by swimming 5 minutes at an easy intensity, it does not have to be continuous.

Level 2 - Swim 3 times, with at least one day off between each swim session.

Day 1 - Warm up with 10 minutes of easy swimming, it does not have to be continuous. Rest for 60 seconds. Continue by swimming 4x200 yards at a moderate intensity (you should not feel dizzy or short of breath, just as if you are moderately exerting yourself) with 30-45 seconds rest between each 200. Swim 100 yards easy, take a 30 second rest, then swim 4x200 yards again in the same manner as before. Rest for 60 seconds. Cool down by swimming 5-10 minutes at an easy intensity, again, it does not have to be continuous.

Day 2 - Warm up with 10 minutes of easy swimming, it does not have to be continuous. Rest for 60 seconds. Continue by swimming 3x400 yards at an easy intensity with 45-60 seconds of rest between each 400. Rest for 60 seconds. Cool down by swimming 5-10 minutes at an easy intensity, again, it does not have to be continuous.

Day 3 - Warm up with 5 minutes of continuous easy swimming. Rest for 60 seconds. Continue by swimming continuously for as many laps as you can until 15 minutes has elapsed (intensity should be easy to moderate, whichever you can maintain for 15 minutes). Rest for 60 seconds. Swim again, continuously for 15 minutes, at the same intensity as before. Rest for 60 seconds. Cool down by swimming continuously for 5 minutes at an easy intensity.

BIKE

Week 2 - Keep riding the bike! Try to ride 3 to 4 times this week, with your long day falling preferably on a weekend day. Make sure your bike is working properly. If not, take it to your local bike shop. Wear a helmet, and bring plenty of food and water!

Level 1 - Try to ride at least 3 times this week, with one day off between each ride. If you cannot get out on the roads, ride the stationary bike at a health club or, better yet, attend a spin class. Try to ride early in the morning as you will avoid traffic and it will be cooler.

Day 1 - 60 minute interval ride: warm up in an easy gear for 20 minutes. Continue by riding 2x10 minute intervals at a moderate intensity with 5 minutes of easy spinning between each interval. Cool down with easy spinning for 15 minutes.

Note: Spinning means an easy gear with a relatively high tempo.

Day 2 - 60 minute hill ride: warm up in an easy gear for 15 minutes. Continue by riding 2x10 minute climbing intervals at a moderate intensity with 10 minutes of easy spinning between each interval. If a hill is not available then do Day 1's workout. Cool down with easy spinning for 15 minutes.

Day 3 - 90 minute endurance ride: warm up in an easy gear for 15 minutes. Continue by riding 60 minutes at easy/moderate intensity. Cool down with easy spinning for 15 minutes.

Level 2 - Try to ride at least 3 times this week, with one day off between each ride. However, if you feel like riding between day's 1 and 2, include a one hour easy ride over relatively flat terrain. Keep your pedal cadence high (90-110 pedal revolutions per minute, or 22-27 pedal revolutions per 15 seconds). Try to ride very early in the morning as you will avoid traffic and it will be cooler.

Day 1 - 60 minute interval ride: warm up in an easy gear for 20 minutes. Continue by riding 2x10 minute intervals at a moderate intensity with 5 minutes of easy spinning between each interval. Cool down with easy spinning for 15 minutes.

Day 2 - 90 minute hill ride: warm up in an easy gear for 20 minutes. Continue by riding 2x20 minute climbing intervals at a moderate intensity with 10 minutes of easy spinning between each interval (hill incline should be between 4 and 6 percent, or moderately steep, but something you can ride at a moderate intensity). Cool down with easy spinning for 20 minutes.

Day 3 - 120 minute endurance ride: warm up in an easy gear for 30 minutes. Continue by riding 75 minutes primarily in the saddle at a moderate intensity. Cool down with easy spinning for 15 minutes.

RUN

Week 1 - Try to run 3 to 4 times this week, with your long day falling preferably on a weekend day (a likely combination of long workouts on the weekend will put biking on one day, and running and swimming on the other).

Level 1: Run at least 3 times this week. Don't try to run too hard, so keep the pace easy and walk if you have to.

Day 1 - 20 minute easy run: run for 20 minutes at an easy intensity… remember that you should be able to hold a conversation while running at this intensity. Although it may feel "too easy," there are important physiological adaptations occurring here that you will benefit from.

Day 2 - 20 minute easy run: run for 20 minutes at an easy intensity.

Day 3 - 30 minute endurance run: warm up for 10 minutes at an easy intensity. Continue by running 15 minutes at a moderate intensity. Cool down for 5 minutes at an easy intensity.

Level 2: This level assumes that you have a moderate running background. Run at least 3 times this week, with a possible 4th day coming immediately after your long ride on the weekend (this is referred to as a "brick" workout).

Day 1 - 30 minute easy run: run for 30 minutes at an easy intensity.

Day 2 - Pick-Ups: run for 30 minutes at an easy intensity. After 10-15 minutes of elapsed time include 4x8 second Pick-Ups (definition: slow acceleration to a hard effort, but NOT an "all out" sprint, over the prescribed time). Allow at least 2 minutes of easy running between Pick-Ups. Time it so that your Pick-Ups are completed at least 5 minutes before the end of your run.

Day 3 (maybe) - 10 minute brick: run for 10 minutes at a moderate intensity immediately following your long ride. Focus on good form and settling into a nice rhythm.

Day 4 - 45 minute endurance run: warm up for 10 minutes at an easy intensity. Continue by running 25 minutes at a moderate intensity. Cool down for 10 minutes at an easy intensity.

NEXT WEEK

We will continue providing specific workouts as they will enable you to adapt to specific intervals and intensities. This week will also incorporate two disciplines in a back-to-back format, called "brick" workouts. With seven weeks until the race, it will be important to establish an understanding, both physically and psychologically, of the nature of multisport racing.