by Coach Matt Russ 

Compared with traditional sports, triathlon is still the new kid on the block. For parents and young athletes, getting started in youth triathlon can present some unique challenges. There are relatively few “little league” style programs for young triathletes, triathlon is not part of most school physical education programs, and many parents may not have a working knowledge of the sport like they do with basketball, soccer, or tennis.

To make things even more complicated, the parent of a young triathlete is essentially managing three sports instead of one. So where does a “tri mom” or “tri dad” begin?

Start With the Basics

First and foremost, relax. Junior is still a long way from Kona.

Having a parent who already participates in triathlon can certainly help, but if you are being introduced to the sport yourself, take some time to learn the basics. Become familiar with triathlon distances, race rules, transitions, equipment, and the overall flow of a race.

Most youth triathlon events are designed primarily around participation and require relatively little preparation for an active child. A good place to begin is with swimming. Determine whether your child can comfortably complete the required swim distance.

If your child cannot swim more than a short distance without difficulty, beginner swim lessons or formal instruction may be appropriate before entering a triathlon. Learning to swim will improve fitness, but more importantly, developing swimming skills provides an important foundation for safety in and around the water.

How Much Training Does a Young Triathlete Need?

If your child already participates in other sports that involve running, you probably do not need to be overly concerned about physical preparation for their first youth triathlon.

If your child is relatively sedentary, however, a very gradual progression is appropriate. Start with an easy bike ride of approximately half the race distance and gradually add a little more each week. Running can progress in much the same way. Begin with an easy run and use walking to cover the remaining distance if necessary. Over time, add a little more easy running and a little less walking.

Celebrate the progress along the way. Instead of focusing on pace or performance, point out improvements: “We stopped here last week, but today you ran farther.”

For a child's first triathlon, something as simple as a swim lesson, an easy bike ride, and a short run with Mom or Dad each week may be enough preparation.

At this age, the purpose of training should be much broader than athletic performance. It should be about having fun, learning new skills, spending quality time together, developing confidence, and building self-esteem.

Avoid Turning Youth Triathlon Into Adult Training

I have found that enthusiasm for triathlon can affect both young athletes and their parents. After a child completes a few youth triathlons, I often hear from parents asking, “Where do we go from here?”

Their child may want to participate more seriously, and the parent may begin looking for a formal training program or a structured approach to progressing in the sport.

This is where it becomes particularly important to understand what constitutes age-appropriate triathlon training for children.

Young athletes are still developing physically. They can be more susceptible to problems such as overuse injuries, stress fractures, tendon and ligament injuries, heat illness, and certain forms of cartilage or growth-plate damage. Some injuries involving developing bones and cartilage can have long-term consequences.

The rise in organized youth sports has also been accompanied by increased concern about overuse injuries. For the developing athlete, a “first, do no harm” approach is appropriate.

An enthusiastic parent or coach can have the best intentions in the world and still push a young athlete too far. More training is not automatically better, particularly when the athlete is still growing.

Remember Why Kids Participate in Triathlon

It is also important to remember that children generally do not have the same complex motivations to compete that adults develop.

A young athlete's priorities and motivations change with maturity. For most children, the primary goal should simply be to have fun.

When training becomes excessive, overly structured, or feels like a chore, children can quickly lose their enthusiasm for the sport. A young athlete who loves swimming, cycling, and running today may have little interest in continuing if every workout becomes a test of performance.

The goal should be to develop a positive relationship with exercise and competition rather than trying to create an adult endurance athlete at a young age.

Swimming Should Be a Priority

Training three sports simultaneously can be difficult for both the young athlete and the parent. Of the three disciplines, swimming will generally take the longest to develop and requires the greatest amount of technical instruction.

The good news is that swimming is also a relatively low-impact activity and can provide excellent aerobic development for a young athlete.

For this reason, I often advise parents to start by getting their child involved in an organized youth swimming program. A qualified swim instructor or coach can help develop technique and water confidence while providing consistent instruction.

There is no requirement that all three sports be trained equally or simultaneously. It is perfectly reasonable to train the sports individually and seasonally. A child might participate in an organized swimming program while also cycling or running recreationally, then shift the emphasis as the year progresses.

Youth Running and Cycling: Keep It Appropriate

There are few universal mileage guidelines that apply to every young triathlete because children develop at different rates and have different athletic backgrounds. Common sense, however, goes a long way.

As a general approach, a child should not routinely be running or cycling substantially farther than the distance required for their event. This guideline is particularly important for youth running, since running places greater repetitive impact on the developing body.

Running three times per week is generally plenty for a young triathlete who is also swimming and cycling. When possible, softer running surfaces such as grass, trails, or crushed gravel can be useful alternatives to consistently running on pavement.

Cycling should begin with safety rather than mileage.

Teach your child how to perform a basic pre-ride safety check, understand how their bicycle works, and handle simple maintenance tasks such as checking tire pressure, lubricating the chain, and cleaning the bicycle.

Road skills are equally important. Young cyclists should learn safe braking, passing, riding etiquette, traffic awareness, and the rules that apply to their particular triathlon event. Developing good riding habits early is far more important than accumulating extra miles.

Consider a Youth Triathlon Program

As the popularity of triathlon continues to grow, I expect more youth triathlon camps, clubs, and training programs to become available.

If there isn't currently a kids' triathlon program in your area, consider getting other parents together and starting one. A local kids triathlon club can provide young athletes with an opportunity to learn the three sports in a social and supportive environment.

The key is to introduce children to triathlon appropriately and allow their participation to progress naturally.

A child who enjoys the sport is far more likely to remain engaged and continue developing as an athlete.

You may eventually be the parent of the next world champion. But remember: the race is not tomorrow.

Matt Russ enjoyed a professional coaching career spanning over two decades of working with professional endurance athletes. His athletes have achieved numerous regional, national, international and championship titles under his direction. Matt achieved the highest level of licensing by both USA Triathlon and USA Cycling, and was a licensed USA Track and Field Coach. His accomplishments include being named "Team USA" Coach for the 2011 Beijing World Championship. Head Coach and founder of The Sport Factory, a USA Triathlon Certified Performance Center, he has authored many articles on a wide variety of endurance related topics.