The Step-By-Step Blueprint For Your First Triathlon - Korey Aukerman

Kaizen Blueprint

Curious about the exhilarating world of triathlon? Our latest podcast dives into the essentials of swimming, biking, and running, perfect for both beginners and seasoned athletes. Learn about different race distances and why starting small is key. Get invaluable tips on choosing the right bike, mastering swimming techniques, and the benefits of outdoor running. Discover how to prevent shin splints and incorporate strength training into your regimen.

We also emphasize the importance of recovery, nutrition, and technology in optimizing performance. Hear expert advice on the best running shoes, using Garmin watches, and the benefits of Strava and TrainingPeaks. Learn about effective nutrition strategies, the power of community support, and an inspiring journey from the corporate world to becoming a dedicated coach. Tune in for actionable tips, personal stories, and professional insights to ignite your passion for triathlon and elevate your training!

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Transcripts:

**Aldo (00:00)**
Korey, how are you?
Good, yourself?
Good, welcome to the show.
Thank you, thank you. Thanks for having me on. I'm excited.

Awesome. The first thing we want to talk about, because this is all we're going to focus on, maybe more, is triathlon. So, as someone who has competed in Ironman, including the World Championship and everything, what exactly is a triathlon?

I love this question because I've talked to quite a few friends and coworkers about this. They'll often say, "You did a triathlon this weekend? That's just a 5k, right?" So many people are confused about the sport. To put it simply, a triathlon consists of swimming, biking, and running, in that order.

It can vary because you're dealing with nature. For example, if you're swimming in the Cumberland River in Nashville, you might only use part of that river. Then you have to navigate the city with road closures and such. But to give you an idea, the Olympic distance, named because it's used in the Olympics, involves a 1500-meter swim (roughly a mile), a 40k bike ride (about 25 miles), and a 10k run (6.2 miles). A sprint is about half of that, a half Ironman is double that, and a full Ironman is double again.

When starting a triathlon race, do you recommend someone start with a sprint or should they just jump straight into a full Ironman?

It really depends on the person. When I did my one and only full Ironman in Maryland in 2022, the guy behind me was doing his first ever triathlon. I was blown away. For context, a full Ironman involves a 2.4-mile swim, 112-mile bike ride, and then a marathon (26.2 miles). The fact that the guy behind me had never done a triathlon before was very ballsy, but some people thrive on that. For the average person, I recommend starting with a sprint or possibly an Olympic distance. It all comes down to your training and background. If you haven't been training, start with the shorter distances. It depends on the person.

A triathlon, especially the longer distances, involves a lot of cycling. For someone like me with a running background, a marathon feels like the next step. But you, Korey, come from a swimming background with 20 years of experience. How did you transition into the more grueling aspects of biking and running?

I grew up competitively swimming from when I was six years old until the end of high school. By then, I was burnt out and didn't pursue college swimming. After college, I worked in the corporate world and focused on climbing the corporate ladder. During COVID, a friend and I talked about how impossible an Ironman seemed. We made a pact to do a full Ironman within the next couple of years. I joined T3, a multi-sport club in Philadelphia, made some incredible friends, and things snowballed from there.

To really answer your question, I stopped swimming after high school and didn't start again until I began training for triathlons. I wasn't in love with swimming anymore because I'd spent so much time staring at that black line at the bottom of the pool. Triathlon was a new challenge that included my swimming background but also introduced me to biking and running. In May 2022, I biked more than 20 miles for the first time, and I did the full Ironman in September 2022.

So, you made that pact in 2020, did the full Ironman Maryland in September 2022, but you didn't bike more than 20 miles until May 2022? That's just a few months before the race.

Exactly. People say it's about consistency. Training for a full Ironman without a lot of experience is possible if you're consistent. For me, it wasn't about doing massive amounts of mileage weekly but consistently training and building up.

How do you prepare your body for a full Ironman, especially the long bike rides?

You're going to be intimidated at the start, and that's part of the fun. My goal was to make it to the start line. I signed up in September 2021 for the race in September 2022, which gave me a year to prepare. Each day, I aimed to do something that would better prepare me for the race. It's about starting with small goals and building up.

Signing up is like showing up. These tickets aren't cheap, which adds another layer of commitment.

Yes, I prolonged signing up for a year because a full Ironman can cost anywhere from $700 to $900. When I finally signed up, I knew I had to follow through. Not only was it a personal goal, but my wallet was now involved too.

Let's talk about training. For someone starting out with a sprint or Olympic distance triathlon, what are the first steps after signing up?

The first step is finding a bike. You can rent or borrow one, or train on a stationary bike at the gym. Look for deals on eBay or ask around in the triathlon community. Running shoes and swim goggles are also essential. Start by doing one activity each day to improve your fitness. Swim one day, bike the next, then run. You can find free training plans online or hire a coach for personalized guidance.

What type of bike do I need? Does sizing matter?

Sizing is crucial. Ideally, you want a road bike or a triathlon bike because they're faster on paved surfaces. However, people have completed triathlons on fat tire bikes, mountain bikes, and beach cruisers. For beginners, getting a bike that fits well is important, and you can adjust the seat height and other aspects to make it comfortable.

When I first started, I was intimidated by the high-end bikes at races. I bought a 10-15 year old Cervelo from Craigslist for $1,600. It was expensive for me at the time, but it was a carbon frame, which was what I wanted.

For beginners, getting a cheaper, lighter bike is a good start. You can even rent a bike if you’re not ready to invest. As you progress, you can consider more advanced options and even get a professional bike fit to ensure optimal performance and comfort.

Let's shift to swimming. What if I don't know how to swim? Where do I start?

If you don’t know how to swim, I recommend starting with a few swim lessons. They're fairly affordable, ranging from $40 to $70 for a half-hour one-on-one lesson. Group lessons are even cheaper. YMCA offers swim lessons, and many colleges have affordable programs as well. If you prefer private coaches, they are available too. Learning the basics from a profes...