One Down, Two to Go: Transform Into a Multisport Athlete

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LOOKING FOR A change of pace, but still want to go fast? Train for a triathlon, suggests Mike Hamberger, who's leading a five-session clinic at Vida Fitness Verizon Center (starts April 3; $100 for members, $125 for non-members; 601 F St. NW).

The two-time Ironman triathlete and Team USA World Championship duathlete started out as a runner. And he's still a runner, as his site Dcrunningcoach.com can attest. But focusing on just one sport wasn't enough. "It breaks up the monotony to try something different," he says.

For most newbie triathletes, that means open water swimming. It's the shortest part of a race, but also usually the most daunting. Even Hamberger freaked out a bit his first time. "I had a little anxiety attack. I was thinking too much," he says.

To make sure you have time to get your feet wet — literally — before you plunge into competition, Hamberger advises debuting at a summer or fall event. If you go for one too early in the season, you may not get the opportunity to jump into a lake or river before the big day. Of course, there are other ways to mimic open water conditions in a pool. It's helpful to practice with other people swimming in your lane going in the same direction, and getting used to starting by treading water rather than pushing off a wall, Hamberger says.

Even though the run isn't generally as terrifying, it can feel that way to Hamberger's clients when he tells them his rule about iPods. You can't use them. "It's tough medicine nobody wants, but you need to know what training zones feel like," he says. After all, proper pacing is critical to finishing the race, and since headphones aren't allowed on course, you can't get too dependent on music to keep you going.

And there's no way to slack on the bike ride either. In fact, because cycling accounts for about half of your race time, it's what Hamberger spends the most time honing.

Keeping up with all three of these disciplines translates into a lot of exercise, but you're not going to be truly prepared without adding a fourth: strength training. Hamberger likes to keep it tri specific with such moves as narrow-stance squats (so your legs are the distance apart they'll be during the run and bike) and deadlifts to work those hamstrings. He also pays extra attention to the core and smaller parts that keep your form in check. "Those are the muscles that fatigue the fastest," he says.

Add it all together, and it's easy to see why Ironman training demands about 20 hours a week. If you're going for a sprint distance, you don't need to worry about clocking nearly as much gym time. But be prepared to be sucked in no matter what race you sign up for. When it comes to triathlon culture, Hamberger says, "Cut off the last three letters. It's a cult."

Photo by Joel Richardson/The Washington Post