Since 1985, Scott Willett has been living and dreaming about triathlons. As he developed his passion, he also worked to give life to others' triathlon dreams. Scott has participated in multisport events of all lengths from sprint to ultras. Scott relishes in the opportunities he has to eat great foods from all over the country and the world. His racing resume contains many overall wins, including a victory in the inaugural Ironman race in Israel in 1999. Scott continues to compete, but his greatest passions are his direct family and his extended triathlon family. His coaching philosophy is simple -- "If you don't have a good time, it's not worth your time."

MindBodyGreen: If I am a recreational athlete (2-3 days per week in the gym), what is the best way to gear up for triathlon training season?

Scott Willett: Since triathlons involve swimming, biking and running, you need to train for each of these activities. If you are time pressed, you can combine workouts. For example, an indoor bike session or spin class can be followed by a run on the treadmill. If you have particular concerns about any of the 3 activities, try to complete 2 sessions per week and focus on your efficiency. If necessary, find a coach. Training smart by improving your technique will yield greater results than just training hard. In addition to the three weekly training sessions we have for all Team-in-Training participants, we also give them this advice for when they train on their own, since many of them come from recreational backgrounds.

MBG: Aside from interest in the different disciplines, are there any other factors to consider when deciding whether or not to train for a marathon or a triathlon?

SW: Got sneakers? You can train for a marathon. Training for a triathlon is more equipment intensive, since you need the gear for 3 activities, as well as access to a swimming pool.

Like to multi-task? Try triathlons. Your body and brain will love the varied challenges and total-body fitness that comes with training to swim, bike and run.

MBG: If I haven't swam since elementary school, what are some ways I can get my freestyle back in shape for the swim?

SW: Focus first on developing an efficient stroke and building endurance so you know you can go the distance. Next you can work on speed. If you are not sure how to swim efficiently, get help from someone who does. If you cannot afford private coaching or a swim class, go to the pool and ask a good swimmer if they can give you some tips. There are plenty of online resources where you can see an efficient freestyle stroke, then get into the pool and try to replicate it.

MBG: I live in New York and it's tough to work in weekday bike training rides with my work schedule, especially as it gets darker earlier. What are some other ways I can get in shape for the bike?

SW: You can do great training in the gym or at home. You can purchase an indoor bicycle trainer, which allows you to ride your own bicycle and train in the comfort of your own home. If you are headed to the gym, you can do a great bike workout on the stationary fitness bike, or take a spin class. Look for an instructor who has some bike or triathlon racing experience. You can also get a great workout for your legs by using a stair climbing machine, or just heading to the staircase. Descending can be stressful on the legs, so slow down and use this time for recovery, or just use the elevator.

MBG: On long bike rides and runs, what do you recommend as fuel?

SW: For training sessions greater than 1 hour, we recommend that athletes bring along additional fuel. Energy gels, bars or "chews" (think of gummy bears) are a great way to get in the extra calories, but don't forget to bring along water to hydrate. Many athletes like to use their fluid as their fuel by using a sports drink.

MBG: Do you recommend yoga, Pilates, or stretching as a part of the cross-training regimen?

SW: We recommend both stretching and core strengthening for all of our athletes. Flexible muscles, joints with a good range of motion and a strong core will make you more efficient athlete and less prone to injury. A sensible and successful program does not have to take extra time or money. We recommend that all athletes stretch for at least 5 minutes after every run or bike session. If you are pressed for time, it is better to shorten your ride or run by 5 minutes and use them to stretch the key muscles used in the activity. Make time before you go to bed for a 10 minute stretching session. It will help you sleep better and wake up ready to train. An effective core strength session can be completed in as little as 10 minutes, and athletes should aim for 2 sessions per week.

MBG: When someone goes from a recreational athlete to a triathlete-in-training, how should they adjust their diet?

SW: The same principles of healthy eating apply to both recreational athletes and triathletes-in-training. If you are training for a sprint or olympic distance triathlon, and you already have a sensible diet, the good news is that you need to make minimal changes to what you eat. Most weekday training sessions are the same length as currently completed by recreational athletes. Athletes should make sure to take along additional calories for the longer weekend endurance training sessions, and be sure to replace them afterwards with a post-training snack or meal that contains both carbohydrates and some protein.

MBG: Who is the ideal Team-in-Training candidate?

SW: Our TNT athletes are united by their desire to do something great for themselves at the same time they are helping others. They are also drawn by the motivation of the coached group training environment. Sharing struggles and successes in training usually creates friendships that endure long after the athletes cross the finish line on event day.

MBG: What are some of the benefits of Team-in-Training?

SW: Team In Training is a total support sports training program. Certified coaches provide a comprehensive training plan, and in-person coaching at the group training sessions. Clinics are offered on technique, gear, nutrition, injury prevention and much more. The TNT staff offer fund-raising clinics, and take care of all travel and event weekend arrangements. Athlete travel, lodging, entry fees and pre- and post-event activities are all included in the fundraising, leaving the athletes free to enjoy the training, event and celebrations thereafter. For many, the greatest benefit of all is knowing that you will be making a difference in the fight against blood cancers.

MBG: Are there any specific Team-in-Training races you would recommend for our readers?

SW: There are so many great triathlons that it can be hard to choose. If the thought of beaches and great weather for racing will motivate you to train through the winter, you should sign up for St. Anthony's triathlon in late April. This race in St. Petersburg, Florida is always an early-season favorite amongst novices and experienced triathletes. Two of our other most popular TNT events are urban triathlons. The 5,000+ entries for the New York City Triathlon 2010 were all snapped up within minutes of online registration opening, but you can still get in by joining through TNT. The Nations Triathlon in Washington, DC also offers a spectator and athlete friendly course. What could be better than swimming, biking and running past monuments and though the history of the nation's capital?

For more on Team-in-Training in NYC (or other cities):
TeamInTraining.org

If you are in NYC please join them at the Preview Party:
Tuesday, January 19 at 7pm
Union Square Lounge (27 Union Square West, entrance on 16th Street).
RSVP to alyssa.rashbaum (at) lls (dot) org

Tags: fitness, new york city, running, triathlon