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Triathlon Tips from Ali of Empire Triathlon Club


Posted by Alison K on 27 March 2012 at 8:08 AM

Alison Kreideweis is a Co-Founder and Coach of the Empire Tri Club. She is a USAT Level 1 Triathlon Coach, NASM Certified Personal Trainer, USATF Certified Level 1 Track & Field Coach, and Mad Dogg & Schwinn Certified Indoor Cycling Instructor. Alison completed her first triathlon more than 10 years ago, and began racing competitively in 2007 when she placed 3rd in her first half ironman. Her most recent accomplishments include the Escape from Alcatraz, Ironman Lake Placid, and a top 5 AG finish at Ironman 70.3 Muskoka, which earned her a qualifying spot at the 70.3 World Championship last season. Additionally, she consistently places in the top 10% of her age group, with several top 5 overall finishes.  In 2011 she competed in the New England Tough Mudder with her cousin and co-founder Jess & husband Sascha. 

5 tips in training for a triathlon:

1.  Sign up! So many people say "I'm going to train for a triathlon," but never take the most crucial step - which is signing up for the race!  Register - Once you have the race on your calendar, and pay for your race entry fee, there is a much greater chance of starting a program and sticking it out to race day.  

2.  Set goals - I recommend that all of my athletes to set at least 3 goals - 1 that is a piece of cake - such as signing up for a race, and making it to the starting line.  Your 2nd goal should be a bit more challenging, such as aiming to finish your race in a particular time that is well within your reach if you stay the course of your training plan or exercising 3-5 days a week.  Your 3rd goal should be a bit more of a stretch, but not entirely unrealistic - such as a finish time that you could reach if you have a perfect race.  Athletes who set multiple goals tend to experience a greater sense of accomplishment and are more likely to take on new challenges.

3.  Training buddies!  Athletes who train with a team, coach or friend are more likely to stay the course.  You're more accountable for your workouts, and are less likely to hit the snooze button or go for drinks after work if you know a friend is meeting you at the gym - and lets be honest, it's way more fun than training alone!  

4.  Rest day - I cannot stress enough how important it is to let your body rest and recover from the demands you put on it when training.  Overtraining can take its toll on your body and can actually cause your performance to plateau or drop.  Don't neglect rest days!  It's important to take at 1-2 days off a week with little or no physical activity.

5.  Track your progress - set small goals throughout the course of your training, and reward yourself when you hit new milestones!  By logging your workouts and taking on new challenges, you keep record of where you started and how far you've come.  

5 challenges that will help you prepare for your triathlon:

1.  Do a sprint triathlon - Sign up and commit!  It will help you stay the course.

2.  Set a personal best on a training run - Set the bar high - achieve your goal, and then move it up higher!

3.  Run 3 times a week for 4 weeks - Consistency is key!  

4.  Swim 5km in a week - A Challenge like this should get you to the pool a few times a week!

5.  100 crunches in a row - Swimming, biking and running use every muscle in your body - it's important to have a strong core! 

  • Encourage

    encouraged this.



    I'm really tempted to do a sprint tri, I'm a rubbish swimmer and the longer distances scare me a bit. Thanks for some great tips @alisonkreideweis

    Joanna R and Callie C encouraged this.


    Great tips, and to Cags just sign up to one! We have whanau (wider family &friends) who have signed up and completed 1/2 ironman distances without being able to swim a length at the beginning and they complete it. It is great fun, ESP find some others to support yoy


    Thanks! If you have any questions please feel free to message me or send an email! I've helped even the most un-athletic people complete Sprint to Ironman distance triathlon - even a few that didn't know how to swim. it just takes dedication!


    Well now it feels rude not to sign up! There's one in September in Cornwall which I think would give me a lot of preparation time and maybe get some other small events under my belt too.


    I'm not familiar with that race, but yes, certainly sign up! where do you live? I can recommend one if you'd like. In Sept I will be doing the Martha's Vineyard Olympic Tri. Its only the 2nd year and i believe they also have a sprint.


    I'm in the UK, live near London so Martha's Vineyard is a little out of the way! One of my friends runs a tri club in London so I'm looking into that now, thanks again for your good advice.

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