Congratulations! You made the commitment to compete at the Accenture Chicago Triathlon or signed up for a fall triathlon! That's an admirable goal and a fun, exciting way to get in shape. What's that? You haven't started your training yet? You've been a) sick, b) working too hard, c) lazy or d) all of the above. It's easy to get caught up in other things and before you know it, race day is less than two months away.

So, how can you get ready in only 8 weeks? By following a consistent, well thought out training plan like the one included here.

The Plan
This program is not designed for speed - it's designed to allow you to finish the Sprint distance race comfortably. If you're competing in the Olympic distance, simply add 20-30% to the times listed in the chart. If you have to move workouts around, just make sure that you don't have two hard or long workouts back to back. At a minimum, you should be able to do the following when you begin this program: swim for 4 lengths (100 yards) non-stop, bike comfortably for one hour, and run or run/walk for 2 miles (20-30 minutes). As with any exercise program, you should consult your physician before beginning your training.

Surviving the Swim
Technique rules when it comes to swimming. I don't care if you can run back to back marathons or bench 400 pounds - if you don't focus on efficient, streamlined technique, you'll have a miserable swim! Whether you take several one-on-one lessons, or simply have a swimmer friend give you some pointers, the amount of time you spend improving your technique even a little bit will be paid back by a more relaxed, efficient swim on race day.

Since your swim takes place in open water, you should complete a minimum of 4-6 swim workouts in the lake, so you are familiar with the unique challenges and sensations of open water swimming.

Bike Tips
The best thing you can do to improve your biking is to make sure your bike is fit properly for you. If you're not comfortable, you won't be able to generate optimum power, no matter how fit you are. Go to a reputable bike shop and have them fine-tune your fit and give your bike a tune-up.

No matter what type of bike you are riding, you should do as much of your training as possible on the bike you plan to use during the race. Feel free to do a spin class during the week, but make sure to do your long rides on your bike.

Run Tips
If you're not a runner, I recommend that you employ a "Run/Walk" technique. For example, for a 30 minute run, try running for 3 minutes, then walking briskly for 2 minutes and repeat that pattern 5 more times. After a couple of weeks, if you're feeling comfortable, you can slightly increase the running interval or decrease the walking interval. You'll feel better after each workout and have less stress on your joints.

Now - put down the magazine, and start training! Good luck!