Top 10 Triathlon Training Tips
Triathlon Training Tips
Whether you are a beginner or a seasoned veteran, the following triathlon training tips will help ready you for race day.
Triathlon Tip #10: Train on the Bike you Race.
Your bike does not need to be expensive, so long as it’s reliable. One thing it must be is the bike you will use on race day. Don’t spend months training on one bicycle, then upgrade to an unfamiliar bike for the race.
Triathlon Tip #9: Invest in Good Shoes.
Depending on the triathlon you are racing, you may be on your feet from 5K to 42K. Spend the money on a good pair of shoes from a store that specializes in running. The expert employees will be able to fit your feet with the perfect shoe for your gait, foot shape, and race ambitions.
Triathlon Tip #8: Train for the Water you will Race.
If the triathlon has an open water start, try practicing in a lake, rather than the pool. The closer you can mimic the conditions you will have at the race, the more prepared you will be on race day. If you are racing in the ocean, you may encounter choppy waves. Use shorter strokes to combat the chop, then long, efficient strokes once the water smoothes out. During your training, focus on your swimming technique; this makes the largest difference in your results on race day. Make sure your breathing, kick, body position, and arm rotation are in the proper form.
Triathlon Tip #7: Train for Transitions.
By training for transitions, you can save precious minutes on race day. Time how long it takes to change from your wetsuit to your cycling gear, then find ways to decrease this time such as stepping out of your wetsuit while fastening your helmet, or putting your feet in your cycling shoes while they are already strapped into your pedals.
Triathlon Tip #6: Don’t Over Train.
It is easy to get swept up in the excitement of training for a triathlon, but don’t forget to plan days of rest in your training program. On race day, your adrenaline will help carry you onward – don’t risk injury for a few extra hours of training. Rest up and taper down – your body will love you for it.
Triathlon Tip #5: Tailor Your Training for the Race.
If you are running a sprint triathlon, train for speed, not endurance. Try incorporating the Fartlek technique. Introduce shorts intervals of running, cycling, or swimming at an increased pace, then slow your pace until your breathing has recovered. Then repeat.
Triathlon Tip #4: Vary your Workout.
Just as your body will fail to progress if subjected to the same level of intensity at each workout, so will your mind become bored doing the same workout. Keep your motivation high by varying your workouts. If you typically train indoors, head outside for a trail run.
Triathlon Tip #3: Lubricate Your Body.
You have no trouble gliding through the water without resistance. Such is not the case when it comes to your thighs against the bike seat. Lubricate all contact points on your body with any number of commercially available body glides. You can find these at any fitness or running store.
Triathlon Tip #2: Fuel Your Body.
Just as running stores stock body glide, so do they stock an array of energy gels, drinks, and supplements. Energy gels and blocks are easy to carry in the pouch of a fuel belt and will keep your energy level high and your performance at its peak on race day.
Triathlon Tip #1: Slow and Steady Start Wins the Race.
Many a racer has burned out midway through a race because they started out too quickly. Since the first leg of a triathlon is in the water, plan to train and swim at a steady pace that you can sustain for the entire leg. You should train for the exact strategy you will use in your swimming segment. As you approach the water, you should run until the water reaches knee-level, as this will maximize your efficiency. In addition, prepare yourself mentally for the psychology of the other racers. Whereas human psychology will prompt the other racers to compete for the pole position, you should stay relaxed and maintain proper breathing. While other racers will try to align themselves as close as possible to the first buoy, you should not follow the pack. Instead, feel comfortable starting outside, and then eventually come into the line as you near the first buoy. By not over-expending energy in the water, you will be refreshed for the cycle.
Embarking upon a triathlon is an exciting, rewarding experience. With the proper training and equipment, you can ensure that you finish strongly and safely in your next triathlon. I hope my triathlon advice will be of some use to you.
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