Dear Editor Carol,

Hi, I just found your site, and I am very impressed with the information given. My question is, my son is 10 turning 11 in Feb., he is training for a triathlon. He is in swim club Tues, and Thur., then on Sun., he is in triahlon training.

How much is too much training? Or enough? His goal is to be in the Olympics, do you have any tips for him how to get there.

Do you have this info. on regular magazine format?

Dear Gail,

I have asked David Picciano, a 1995-1999 member of the World Duathlon and Triathlon Team to respond to your letter. I have printed it below. To answer your other question, we do not have a regular magazine format. All of our running information can be found online.

Please read his letter and you may also want to consider ordering a copy of Triathlons for Kids by Sally Edwards, 1-916-442-3338. It's the most recent book I've read. I'm sure that you will find it both inspirational and helpful to your son with respect to his triathlons.

Best of luck!

From David:
Good evening Carol!  I will provide a few training tips that may provide some perspective or even a future Olympian.

At age 11,  over training mentally is more common than physically.  Training at a young age is great, however an equal balance is the goal.

I have provided a few commonly asked questions for young, aspiring triathletes. At a very young age, through trial and error and my experiences in Track & Field, I have been able to find a training regimen for triathlons that works for me.  

Here are a few commonly overlooked tips which have helped me along the way.  I have found these tips effective in reducing the risk of injury and burnout often associated with fatigue or complacency in the sport.

Managing time becomes a major obstacle when trying to juggle workouts around school.  Warm up and cool down are important aspects to training.  Recovery is one of the main ingredients in your routine. Cycling can be done indoors, safe and efficient - spinning classes are very effective - the cyclops trainer is a suggested indoor trainer for your bike.

In the sport of triathlons, running seems to be the weak link or most neglected of the three disciplines.  You can improve running times through consistent training techniques.  Generally, I try to simulate race conditions during a workout; focus on relaxing the entire body, increasing turnover(tempo) and controlled breathing. 

Running is similar to swimming; efficiency is the key - training should be in control - focus on technique not speed. 

Once your technique becomes efficient, it will be time to add more speed.

Easy days should be part of the routine if training everyday. Listening to your body is key - If you feel a pain or twinge, time to rest or day off.

My workouts depend primarily on how I feel on the given day.  I gear my workouts in cycles of two consecutive days focusing on race pace to simulate race conditions.  This helps to improve muscle memory in preparation for a race and avoids burnout.

Try and stay on a consistent routine that works for you and if possible, keep a log on your everyday routine. 

If you have a great performance, feel great in practice or become injured, you can reflect back to your training log.

I do not adhere to a strict dietary regimen.  I believe that most things are good in moderation.  I think of food as fuel for the body; what I put in directly influences what I put out via performance.  At age 10+, it is very difficult to indulge the necessary calories for peak performance each day.

Suggestion:  plan ahead - power foods(powerbar, banana, peanut butter sandwich, etc.)

Regardless of your talent or age, goal setting is a must. remember to keep your goals realistic while always striving to set new ones. Best of luck in your training!! Quick Profile on David: David "Pitch" O'Brien Picciano, resides in Clermont, Florida. Graduated from Auburn High School - Athletics: (2) year cross county and track.  Scholoship Athlete and a  graduate of University of Houston in Kinesiology/Exercise Science.  Since moving to Central Florida in 1993 - Introduced to Triathlon from triplet brother Bill. 

Volunteer: Deeply involved in working towards improving the quality of life for the disabled community.  Employed as a Residential Loan Officer for Suntrust Bank.

1995-1999 member of the World Duathlon and Triathlon Team.  '94, '96, '97, 98 CFT Sprint Triathlon Series Champion. 

'97, '98 ESM Coca-Cola Sprint Triathlon Series Champion. Thanks to David to giving us these great tips for triathlon training. do you have any tips that have helped you be successful with your training? If you do, please send them our way.

Do you have any questions about a child's running program? Feel free to email the kid's editor at carol.kids@rodale.com.