Contemplating your first tri? Read this.

If it seems like just about anyone can complete a triathlon, that's because it's true.

Take last year's Ramblin' Rose Sprint Triathlon in Charlotte: Nearly 750 women swam the 250 yards, biked the nine miles, then ran two more miles to the finish line in times ranging from as blisteringly fast as 44 minutes all the way up to a just-gettin'-it-done two-plus hours.

Of course, if the prospect of training to complete a triathlon seems intimidating ... well, that's because it can be. But knowing what you're getting yourself into is half the battle.

So, aspiring triathletes, listen up as we run through a series of frequently asked questions with the help of Christopher Lamperski (pictured at right), head coach and founder of Personal Records Coaching. The 27-year-old Charlottean is a veteran of 20 triathlons who's won several overall and age group awards; he also competed in the Duathlon National Championships -- clocking the fastest overall 10K time in 31:41 -- and the 2009 ITU Duathlon World Championships at Lowe's Motor Speedway.

Q. What level of fitness do I need to have before I even consider signing up for a sprint triathlon?
I think that most people who are new to the scene come into a triathlon with expectations of seeing elite athletes with washboard stomachs and stellar figures. In reality, the majority of people participating in triathlons are everyday folks. In my opinion, just about anyone can compete in a sprint triathlon -- but they must first set out with a plan.

Q. What gear do I need before I start training for my first?
One of the most important things that you'll need is a proper-fitting pair of running shoes. Go get them from an expert at a running specialty store. Also, you'll need to get a pair of tri-shorts -- compression shorts with a minimal pad. This is a pair of shorts that you'll wear throughout the entire event, not to mention while training. A good set of swim goggles is key; try to get goggles that fit your face without even using the straps. If you've got suction before using the straps, they are much less likely to leak while swimming. The last step would be to at least borrow a bike if you don’t have your own, and you'll need a safety helmet.

Q. How far out should I begin training?
First things first: Make sure your doctor says it's OK to start a training program. Then, start REALLY easy on your initial training cycle. One common trend I see with new triathletes is that they train too hard too soon and become injured, which can decrease motivation in a major way. Remember that it takes your bones longer to adapt than it does your muscles. So even if you feel fine, take it easy and slowly add training. Traditional programs would ideally start with three months of full training to work up to comfortably doing the distance as well as possible, while allowing you to learn every aspect of swimming, cycling and running.

Q. How many days a week should I plan to swim? Bike? Run?
This is primarily dependent upon time considerations. It's not critical to perform all three of these activities each day. Plus, some of us have jobs! Try to make it a rule to do each activity at least once a week during training -- over time you will see where your weaknesses and strengths lie. Many folks work up to three days per week or more with running since it’s more convenient than swimming and biking. Swimming and cycling are lower-impact activities, so it may suit people with a history of injuries to cycle and swim three to four times a week to work on their fitness level while remaining injury-free.

Q. What distance should I eventually work up to for my longest swim? Bike? Run?
Just look at the distances required by the event. Make sure you can successfully complete the distances in training for all three components of the triathlon. While it may not be necessary to simulate the entire triathlon start to finish in training, it would be nice to know that you've got the fitness to exercise for the duration of the triathlon. For instance, if you think it will take about one hour to complete a race, make sure you're able to train for a straight hour before going to the race. Most people start out with sprint triathlons, so just doing up to or slightly over the distances in training would be the most appropriate. As an example, one of the local triathlons is structured with a 250-meter pool swim, followed by a 10-mile bike and then a 5K run. You need to complete at least these distances in a workout by themselves. If you can go a little longer while feeling good it will only increase your fitness level.

Q. How important are "bricks," and how often should I do them?
A brick is a workout that consists of two or more different exercises back-to-back. Example: Bike for half an hour and then immediately run for 15 minutes. I tell my clients to do a minimum of one brick each week, usually on a weekend when they have more time. This prepares your body to withstand the demands of a triathlon race while being fatigued.

Q. Do I need to do weight training?
Keep the weight training to a minimum, as time can be better invested by working on the specific events -- swimming, biking, and running. But I do recommend some minimal core strengthening because it relates to all three sports and assist in keeping you healthy.

Q. What are the biggest rookie training mistakes, and how can I avoid them?
The No. 1 mistake I see is people not following a plan. “If you don't know where you're going, how are you going to know when you get there?” The other thing that I notice is that people have a hard time setting clear and attainable goals. So to those out there who are going to do a triathlon: Set clear goals, and then write a plan and post it on your refrigerator or office desk, so it will help hold you accountable. One other thing I see people struggle with is nutritional supplements before and after working out. Oftentimes people don’t fuel well enough beforehand to keep their energy levels up during training, and after the workout a good combination of protein and carbs will really help muscle recovery for training going forward. But many people ignore or don’t know about the effects of improper nutrition.

Q. What are some good local triathlons for first-timers?
I have been referring first-time triathletes to the TrySports Triathlon Development Series. It's a series of triathlons designed for beginners. Usually 90 percent of the people at these events are doing their first triathlon, so it has a "we're all in this together" attitude. One good local triathlon I recommend is the Cane Creek Triathlon in the late summer. It gives the participant all summer to get ready for it. Another triathlon would be the Cool Breeze Triathlon in March because it is the shortest distance and also involves a pool swim, which would be more comfortable for first-time triathletes.

Q. Any other tips?
Get a coach or a support group. It's worthwhile to make a financial investment in either of these because they will help hold you accountable and make you more likely to achieve your goals. Also, have someone develop a personalized plan for you. Just because a former world champ used to do a certain workout doesn't mean that you'll get the same results by doing it as well. Have a plan that takes into consideration the following things: your schedule, structural and physical limitations -- bad knees, etc. -- and your goals. Finally, remember that triathlons are there for you, not the other way around. Remember, who's the boss. Trust me, when you're finished, you'll be glad you did it and will be ready to rock your next one!

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To talk to Christopher Lamperski about the range of training services available through his Personal Records Coaching, call him at 704-641-2254 or send an e-mail to chrislamperski@gmail.com.