What’s It Like to Be a Kid Triathlete? Training for 3 Sports

We all hope that our children are going to do great things one day. Don’t deny it! True, our most fervent hopes for their future is that they remain happy, healthy, and can eventually take care of themselves without our help; but their professional, athletic, or academic success always looms large in the back of our parental imaginations. Nevertheless, most of us are at least mildly uncomfortable with the idea of pushing our child a bit too hard in any one of these areas; even sports.

There are many sports out there that give children and young athletes the chance to push themselves physically and mentally, but few of them do it with quite the same intensity as a triathlon. Imagine swimming, biking, and running—all in one race; that’s a triathlon. For kids who love a challenge, the triathlon is the ultimate sport. Yet while the triathlon is far more intense then other races of its kid, it is still one heck of a fun time for children of a particularly athletic disposition.

Whether they will admit it or not, many kids enjoy the type of challenge that a triathlon can provide. It is an amazing way for young athletes to build strength, improve endurance, work out every muscle, and build confidence in their own abilities. Moreover, it is a way for young athletes that possess a keen interest in track and field, or those with a strong sense of ambition, to test themselves and prepare for what could be a promising career in the Olympics! But what does a kid need to do to train for a triathlon? Is that training safe or even advisable for children of a young age? And what can you and your child expect to encounter along the way? For the answers to these questions and more, Read on!

What is a Kid’s Triathlon?

So what makes a kid’s triathlon a specifically child-friendly event? Well, like most triathlons, the kid-friendly version combines three main activities—swimming, cycling, and running—into one continuous race. The only difference is that. for the kids’ one, the distances for each of the three events are shorter than they are for adult triathlons. Don ‘t kid yourself though, this event still requires a lot of training and determination, and children under a certain age might not be capable of competing.

For example, a typical kids’ triathlon might include a 100-200 meter swim, a 2-4 mile bike ride, and a 1-2 mile run. This varies depending on the age group, but we’d be willing to be that a child should be at least six years old to compete in an event like this. Still, for the youngest participants, some races include mini-triathlons. Here, the distances are scaled down even further so beginners can get comfortable with the sport before diving into the deep end, so to speak.

Why Do Kids Choose Triathlons?

Many parents are probably asking themselves: why would I choose to let my child do something as insanely difficult as a triathlon? Wouldn’t they be better off just running normal track? Just because some of us wouldn’t be caught dead running such a grueling race, does not mean that our kids aren’t up for the challenge. The fact of the matter is that triathlons are an exciting way for children to stay active, build new skills, and set personal goals. As a result, many kids choose triathlons because they:

Love a Challenge: Training for a triathlon pushes young athletes to become stronger and faster in three different sports. This is not only helpful in allowing them to train different muscle groups and modalities, it helps their brain to flex toward different strategies as well.

Enjoy Variety: They say that variety is the spice of life! If your kid is someone who gets bored with just one activity, then a triathlon is the perfect answer. Running three different races is a way to constantly switch things up!

Get to Compete in a Team or Solo: Some kids choose to do triathlons as part of a relay team. Others might race on their own. Either way, the mutual challenge presented by a triathlon is a great way to make friends.

Improve Fitness: Triathlon training builds endurance, strength, and flexibility in young athletes. Win or lose, these facets of athleticism will help your child become healthier and stronger.

Have Fun! It doesn’t matter if they race in a relay team or on their own, triathlons are about kids accomplishing some sort of personal achievement. But they are also about having fun and enjoying the collective excitement that pervades everything on race day.

What Training for Three Sports Looks Like

The trick to helping a child train for a triathlon is balance. This makes it a little more difficult for some kids to figure out, since it’s so different from how most of them have trained thus far; by focusing on one sport. Balancing three different sports means exercising in three different ways. Here is what parents and kids should expect to encounter while trying to train for a youth triathlon:

Swimming: Building Your Confidence in the Water

The first piece of a triathlon usually involves swimming. Starting the race with a strong swim can usually launch a kid into the lead, so the best swimmers are set up for success right from the get-go. That said, the experience can differ depending on several factors. If a child has lots of swimming experience already, they might have leg-up. However, swimming in a pool is different than swimming in open water, and not every young athlete is used to one, the other, or both. Regardless, the key is to be comfortable and confident in the water.

• What It Involves: Swimming practice typically includes laps, drills, and sometimes open water practice. Coaches and parents should try and focus on techniques that improve speed and efficiency, like breathing properly. Kids should also be encouraged to use the right stroke technique, and practice making smooth turns.
• Training Tips:
  • Have kids practice different strokes and focus on the freestyle (or front crawl), which is often the fastest way to swim in triathlons.
  • Young athletes should work on breathing techniques so that they can stay calm and keep their energy up for the events to come.
  • Have kids do some strength exercises, like push-ups or pull-ups, to build their upper body strength. This will be helpful for making their strokes become more powerful. Don’t worry about the legs yet, though. There will be other opportunity to train those soon enough!

Biking: Mastering Speed and Control

It probably goes without saying, but your kid is going to need to know how to ride a bike if they want to compete in a triathlon. After the swim, athletes will transition to the bike portion. Biking in this piece of the race is all about staying steady. Kids need to learn how to maintain control and keep pace without pushing themselves. It might sound counterintuitive, but the biking portion is a chance for them to catch their breath between the swim and the run.

• What It Involves: Biking is about endurance and control, so training for it involves a serious focus on building leg strength and improving stamina. Have your kids practice cycling on different terrains to get them used to hills, flats, and turns. Coaches might also teach them the basics of bike maintenance, like fixing a flat tire or repairing a slipped chain. These might just come in handy if something goes awry.
• Training Tips:
  • Have the kid learn to ride on various terrains and practice turns so that they are comfortable with different types of courses.
  • It might be difficult for them at first, but have kids use interval training (alternating fast and slow speeds) to build endurance and power.
  • Remind your child to pace themself so trhey have enough energy for the final part of the race—the run.

Running: Building Stamina for the Final Stretch

After swimming and biking, your kid is still going to need to go for one more run. The final part of a triathlon is the run and it’s often described as the most challenging portion of the entire event. Think about it, the kid is already tired from the previous two activities and now they need one final burst of energy to win the race! Running practice helps kids to build stamina so that they can finish strong.

• What It Involves: To practice running, your kid needs to do just that; they need to learn how to run their little butt off. Running training is all about pacing, endurance, and mental toughness. Kids will need to practice different types of runs; long-distance runs for endurance and short sprints to learn how to control short bursts of speed.
• Training Tips:
  • Have your kid work on pacing so they don’t burn out too quickly on the last leg.
  • Kids should practice “brick” workouts, which are exercises where they bike and then immediately run. This will help them get used to how their legs will feel right after cycling.
  • Have your kid focus on their breathing techniques. A steady rhythm will help them stay energized even when they are mostly spent.

Balancing It All: Putting It Together

Because a triathlon requires skills in three sports, training is a bit different than it would be if your child were only training for one. Kid triathletes balance their training in a number of helpful ways:

• Multi-Sport Workouts: Triathletes, kid or otherwise, often do “brick workouts” (like biking followed by running) to simulate race conditions. Practicing transitions helps young athletes build up faster and more efficient methods for switching between activities.
• Strength and Flexibility: Besides practicing swimming, biking, and running, triathletes also focus on strength and flexibility training. This will help kids avoid injuries and improve their overall performance when the race finally arrives.
• Rest and Recovery: Don’t overdo it! Make sure that your kid gets adequate rest is just as important as the training itself! Make sure they take breaks to they don’t burnout mentally or physically.
• Mental Training: Mental strength and positive thinking is the only way your kid is gonna get through this race. Having a good attitude can bolster your child’s own positivity as well, so celebrate their achievements and help them to maintain that positivity the whole race long!

How to Get Started in Triathlon

Many parents might be thinking, “sure, my kid can become a kid triathlete. Why not?” Well, if that’s true, then here are some helpful steps to get them started:

Start Small

Don’t feel like your kid has to join the biggest race in their district or town right away. If your child is especially young try looking for “mini-triathlons” or shorter kids’ races to get them comfortable with the format.

Practice Transitions

Transitions are a big part of this event, so the best way to prepare young athletes is to help them learn how to go from one activity to the next. There is no better way to prepare them for the real feeling of race day.

Set Realistic Goals

Setting small, achievable goals helps keep kids motivated without over stressing them. The race itself will be nerve-wracking enough, so start with simple goals like swimming a certain distance or biking a specific time.

Have Fun!

Above all else, remind your kid to have fun. Triathlons aren’t all about the challenge and the thrill of competition. Don’t let them stress about winning, have them focus on doing their best and enjoying the process. They are about improvement. If your child doesn’t place in this year’s event, maybe they will the next time around.

What to Expect on Race Day

Race day is going to be an exciting day, so here is what you and your child can expect; besides rattled nerves, that is!

Check-In: Parents and kids will arrive and usually check in together to get their race number. Some races give racers a wristband or mark their arm and leg with a number.

Set Up Your Gear: Competitors will set up their gear in the “transition area,” where they will switch from one sport to the next. It’s important to keep this stuff organized and readily available for quick transitions.

Warm Up: Make sure your racer warms up before the race with light jogging, stretching, or a few practice strokes. This can not only calm the nerves, it can get their muscles ready for the challenge to come.

Listen for Announcements: Make sure you and your child pay attention to any announcements or instructions from race organizers. That way, they will know when and where they have to go.

Enjoy the Race! When the race starts, remind your kid to focus on their pacing and stay positive. Remember, everyone’s there to do their best, nothing more!

Cultured Athlete Says…

If your kid is ready for this race, then there’s no sense in beating around the bush. Half of success is built in the mond, the other half is in the body; your child is going to need both to compete in a triathlon; and they will probably need more to win it. Even if they don’t, the very idea that they want to take on this challenge should fill you with pride. Work with them and encourage them to succeed by simply finishing the race. With your pride and guidance backing them, they always will!