Need a new challenge? Conquer your first TRI with this simple guide
So you've done the marathon thing already. Maybe you've tried a century ride or two. But if you want the ultimate total body experience, there's nothing like a triathlon. It's truly like everything and nothing you have ever experienced. And so is the preparation.

The weeks leading up to your first race day will be filled with anxiety, excitement, lots of questions and a little bit of fear. Adam Zucco, owner of Training Bible Coaching in the west suburbs, knows those feelings-- and how to tackle them. Thirteen years ago, he was a first-timer himself. Now, he has competed on the elite level for several years and enjoys passing on his knowledge and experience to athletes of all levels. With his wisdom, we've created a complete guide for first-time triathletes.

Whether you're a seasoned one-sport athlete or a weekend warrior looking for a bigger battle, here's what you need to know for a successful first triathlon.

TRAINING PLAN
Take It Slow
As you work toward the peak of your training season and workouts become more intense, it's important to make sure you can continue to follow your training schedule without burning out. This is why Zucco suggests you do the least amount of training to accomplish your goal-- never more. "This will not only help fight burnout, but it will also help to prevent overtraining injuries and related issues," Zucco says. Taking rest days will also ensure that you can push yourself during your most important workouts.

Learn the Fourth Sport: Nutrition
The nutritional needs of triathletes are different from those of runners or cyclists because you'll be working more muscle groups. Zucco refers to nutrition as the fourth sport of a triathlon, because it is key to have proper nutrition while training and during the race. Zucco recommends a diet found in Paleo Diet for Athletes by Joe Friel. Zucco uses the Paleo Diet when training traithletes as the owner and head coach of Multisport Madness Triathlon Team based out of St. Charles. "I like this diet because it is actually pretty simple," Zucco said. Here is how it works: The staples of your diet should be fruits, vegetables, and lean meats. Because you'll be power-blasting calories, carbohydrates are especially important. Eat simple carbohydrates before, during and after workouts, Zucco says.

Track Your Progress
If it is important for you to get a picture of your progress from month to month, Zucco suggests measurable tests to let you know if you are getting better and help you figure out what has changed since the last training period. From these tests, you'll be able to make goals and training plans based on where you need to improve.

Heart rate is a good measure of training progress, Zucco says. To test it, run at a given heart rate, and then see how fast you were running. If you run faster at a later date while maintaining the given heart rate, you've improved. For example, run for 20 minutes at 125 beats per minute. If you ran a nine-minute per mile pace to start out, by the end of training aim for an eight-minute per mile pace. Zucco also recommends bicycle powermeters, which can measure vitals like heart rate, pedaling cadence, and speed.

Another option to measure your training progress is to sign up for one or two triathlons that fall during your training. Sprint triathlons are great ways to measure progress for those competing in both sprint and Olympic distance triathlons, but most importantly they also can make the season more enjoyable. "If is it fun to add the sprint races into your training then you should absolutely do so," Zucco said. "Doing sprint races will help to prepare you for the environment you will experience on race day."

For those considering multiple races, prioritize each race that you feel is most important and adjust your expectations accordingly. All the other races you do will be valuable training for your top priority races.

Turn Weakness Into Strength
The most important thing additional "training" races will help you with is pinpointing your limiters, which are the things that keep you from meeting your next goal. (Limiters can be things like overtraining or poor pre-race nutrition.) Zucco advises athletes to sit down after each race and figure out what parts of the race were the biggest struggle and why. "Often, athletes spend too much time doing what they are good at," Zucco says. "You need to set up smaller goals to strengthen your weaknesses and put you on track to bettering your overall race."

Set Controllable Goals
So, what should your goals be your first time around? Many new triathletes just want to cross the finish line, while others already have a race time in mind. Zucco offers important advice about setting realistic goals: "It is very important that your goals are controllable. So many times people try to do a triathlon to beat a family member or friend for a fun challenge. This is great and can be a good goal," Zucco says. "However, I like to make the most important goal something that the athlete can control."

While you cannot control other athletes at the race, or what your competition is, or even what the weather is going to be like, you can put goals in place that are under your control. "Some good goals would be to complete the swim without stopping, or maintaining an aero position on the bike, or biking just strong enough to leave yourself fresh for the run," Zucco suggested. "One goal I like to use is to try to be stronger in the second half of the race than the first. This is a great goal even for advanced athletes." In order to achieve negative splits, the athlete needs to control pacing and nutrition during the race, Zucco says.

THE BIG DAY
Keep It Routine
On top of your mental preparation rituals, it is also vital to prepare your body the days before the race and on race morning. The day before, eat foods that are easily digested and familiar with your stomach, according to Zucco. This is NOT the time to try new foods. And it may be all right to try some new running shorts during a 5K race or wear new bike shoes in a 10-mile training ride, but your first triathlon is not the time to wear that brand new wet suit or sport those new running shoes. During your training, you should practice with the foods and hydration you will have available to you at the race site, and also practice in the apparel you will be racing in. "Being familiar with how the race gear feels, what the drink and food tastes like beforehand can also reduce anxiety in the days and hours before the gun goes off," Zucco says.

While your hard work during training (and your adrenaline!) will carry you through your first race, a common question is how to keep from burning out and ensure that your energy will last until you cross the finish line. Zucco offers some very simple advice. "You should not be doing anything different in the race than you have already practiced," he says. "Stick with the same pacing strategy. This, combined with the same nutrition you have always used in training, will lead you to a successful day."

WINDING DOWN
Survive the Post-Race Crash
"The most important thing to do after the race is get some fluids into your system right away," Zucco says. "Soon after, start to introduce some simple foods again. Your body will need calories to start to repair itself. Light stretching is also good. The main thing is to take it easy and listen to your body. If you are tight and sore, allow for a gradual comeback."

With many years of knowledge to offer, Zucco feels one piece of advice is most important to give athletes of all levels and abilities: "No matter what, have fun out there!"

Good luck in accomplishing all you have your heart set on. And remember, when crossing that finish line for the first time, take everything in. You will never have that first moment again, although you may experience a very uncontrollable addiction to the sport and find yourself training for your second race very soon. Consider yourself warned. Welcome to the world of triathletes!