Are you looking for your next fitness endeavor?
Let's say you've conquered the half-marathon or dominated your spin class. Consider a triathlon for your next big challenge. A race that combines swimming, biking and running can provide the formula for better fitness and more exciting training.
Mark down May 1 for the 2016 triPATHlon, which is co-sponsored by Cox Media Group. This is one of the few intown triathlons that takes place within Atlanta's Chastain Park. As you search for training spots, use this as a guide to swimming, biking and running around the city.
Training for a triathlon is easier than it seems. Bethany Rutledge, Atlanta Triathlon Club’s coaching manager, suggests following a training schedule. The ATC’s beginner program involves workouts six days per week, in which you progress in distance and intensity on a gradual basis.
“Following a schedule not only ensures you're doing enough but it also makes sure you're not doing too much too soon, thus increasing your chances for injury,” Rutledge said.
Swim:
“First-time triathletes, and non-swimmers especially, will want to emphasize most on the swim,” Rutledge said. “This sets the tone for the rest of your race, so you don’t want to feel fatigued after the swim.”
Because triPATHlon’s swim is in a heated pool, the race gradually eases triathletes into the swim portion of the triathlon. Other triathlons typically have a mass start. Based on your estimated swim time, you’ll start the swim alone, snaking your way down the lanes.
The Chastain Park pool is the location for the swim portion of the race, so consider utilizing it in your training. The pool is free to the public from 10 a.m. to 12:30 p.m., and the paid public swim time is from 10 a.m. to 12:30 p.m. The pool continues to stay open for members from 5 p.m. to 8 p.m. (9 p.m. on Friday). The fee for non-members is $2 per child (ages 6-16), $4 per adult (17-64), and $2 for seniors (65 and up).
The City of Atlanta has a few indoor pools that are open to the public such as Adamsville Natatorium and Rosel Fann Natatorium. A favorite of the Atlanta Triathlon Club is the Washington Park Natatorium. The heated pool contains 10 25-meter lanes. Membership to access any of the natatoriums is available here.
Bike:
It is essential to get as much on-road training as possible before a triathlon, particularly if you are a beginner. This will increase your comfort level on the bike for steering and shifting. Your body will also adjust to your bike’s frame and saddle alignment. Cycling on the road can give a unique and more scenic perspective as you travel the same roads that you would typically drive.
Since cycling is the longest distance in the race, Rutledge suggests adding a few “brick workouts” to get your muscles accustomed to a bike-run transition. This involves incorporating a short run after your bike ride, at least once per week.
The Silver Comet Trail in Smyrna is a great option for a long, flat ride to build up your endurance. Besides a few road crossings, you can cycle traffic-free for up to 61.5 miles, where the trail ends in Cedartown, Ala.
Stone Mountain Park offers a lower traffic ride that includes hills and elevation gain. The 5-mile loop on Robert E. Lee Boulevard circles the mountain and offers a few heart-pumping climbs that will help prepare your legs for the climbs in the triathlon.
For experienced cyclists, group rides can help push your limits. A few days per week, Atlanta Cycling Vinings and Ansley lead rides from their shop. These rides, rated based on speed from A-group (fastest) to C-group (slowest), take you through the rolling hills of the Midtown and Buckhead neighborhoods. The Vinings ride leads cyclists through sections of the triathlon's scenic course, such as Mt. Paran Road and West Wesley Road. The group's peloton can sometimes grow to 20 people depending on the weather. In this case, you'd ride in the middle of the road obeying traffic — just as a car does — within the safety of a cycling group.
However, if you're in a pinch for time or the weather is bad, indoor spinning classes will suffice. EnergyLab is located within Podium Multisport, Atlanta's triathlon-specific store. The studio features high-tech Cyclops 400 spin bikes and Computrainers that measure your power, speed and heart rate. The first class is free and a drop-in class is $20.
Run:
Running in the springtime can be pleasurable, with mild temperatures and fair weather. The city is blessed with varying terrain, from hills to trails to paved park paths. While the race is a short 3.2 miles, Rutledge says that you should incorporate longer 6 to 8 mile runs into your training program.
Chastain Park is home to the triPATHlon, so become familiar with the red Chastain Park PATH, because it is the official run route. The course loops around the golf course and tennis courts, with only a few gradual hills on West Wieuca Road and Powers Ferry Road.
Another must-train running destination is Piedmont Park. The Park Loop around the exterior is 1.97 miles and will lead you past the Active Oval, Clara Meer, Lower Meadow and Oak Hill. You'll only encounter a few gradual hills, but the views of the Midtown skyline are a welcome distraction. It's easy to tack on the Atlanta Beltline Eastside Trail, which starts at 10th Street and Monroe. This flat path stretches two miles to Irwin Street through Midtown and Inman Park. These paths are well monitored so you can feel safe running alone.
Trails are easier on the legs, so when you're building up your mileage, particularly on longer runs, opt for one of the Chattahoochee National Recreation Area trails. Cochran Shoals has a three-mile gravel loop that runs along the river. The loop is devoid of roots and other obstacles that make trail running more technical. However, if you do want to venture into the woods, a network of single-track trails wind through the back portion of the trail and offer varying elevation changes.
Atlanta Track Club's group run guide provides a comprehensive list of local running groups that meet daily. Much like cycling, running with a group makes training more fun and many of these groups offer food and drinks after the run. This could be a chance for you to find a new training partner.
