300 yd swim
12 mile bike
5k run

All I do is lift and rarely ever do cardio, have until spring next year. what do?

focus on the swimming first, 300yds is a long fukn way if you don't know what you're doing or semi conditioned for it, then the bike, then the treadmill.

still lift, but dedicate more time to those 3.

How cool is that!? Way to go! What inspired you to sign up?

Like someone else said, I'd focus on the swim first, and then personally I'd do run and bike. Anyone can bike 12 miles but you might be walking a lot of that 5k if you don't prep for it first. Just my thoughts

So back in my high school days I joined the swim team for the whole summer to stay in shape for baseball. In college I cycled a little bit but never really got into it and sold my road bike. It's either gonna be regular mountain bike or try to borrow a road bike. I absolutely fukkin hate running though. I'm not conditioned at all, I think the last mile I timed was a few months ago @ like 9 minutes...Thanks, David Goggins actually. I've been wanting to do more cardio and be in better athletic shape, listened to his audio book can't hurt me and was like fukk it.. I'll sign up for this and it'll kick my ass into gear.

Nice man, I plan to sign up for one as well in the spring. Was training for a full tri initially but thought fuggit that’s too much endurance. With a sprint you can really push yourself.


As others said swimming is the hardest part. 300 yards actually isn’t that awful a distance once you get some experience, but make sure you’re comfortable doing it. A 1,000 yard session in the pool can take ya 20 min or so, build that up without needing any breaks and you’ll be fine


5k is absolutely nothing. Anyone in remote cardio shape can bust one out sub 30 min. But doing it after biking 12 miles and your thighs are sore will separate men from the boys. To train I’d bike + run at least 2 days a week and swim 2 days. Work on building distance more than speed , that can come in later. Then leading up to race day try to knock all 3 out same day on a weekend so your body isn’t shell shocked.



Good luck bro

Thank you

A full one is not on my radar either. Are you acutally 51?

I have to find access to a pool, I live near the coast so I was planning to swim in the ocean and surf as a way to help condition for the swim.

U wot m8?

If it was just running and cycing I would so do that chit. It is the swimming side which would smash me. I haven't really swam seriously since childhood, and the amount of energy it takes for just a few laps of a small villa pool is incredible.

Good luck with the training. Eat alot of cals as you will be burning it up with the swimming training especially. Just work on all three to get used to the different muscles involved and different types of exertion needed. You will need hardy legs to run 5k right after cycling 12 miles.

Swimming in open water is better anyway if you can get accurate measurements, because that's likely what you'll do during the race. 300 yards isn't a lot but it will gas you out in a hurry. Focus on technique - a good system is called Total Immersion and there's lots of stuff on Youtube as well. I'd definitely use a road bike even if you have to borrow one - you can actually rent them as well. After that it's all a matter of stamina. A sprint that length will probably take you about 90 minutes total with transitions.

For strength cut back on lifting and focus on joint work - ie stronger hips for swimming, quads for biking and running. Core strength as well.

This one is in a pool. You snake across and down, doesn't look like ill have to do flip turns or anything. Appreciate the tips. I'm not sure what a realistic goal is but I'd like to be in the top 30 overall at the end, all of the times from last year in top 30 are under 1 hour total so idk

Nah I’m 31 lol age thing is wrong

Surfing is GOAT. Open water swimming is a beast