triathlon training program

5 Triathlon Training mistakes beginners make

During your triathlon training program there is a lot to consider and implement. The last thing you need is a significant problem to arise from a minor and avoidable mistake. Enjoyable triathlon training and racing result from smart planning, target training and some simple advice on how to avoid triathlon training mistakes. That will pay big dividends when race day rolls along.


Triathlon training  Overtraining

Probably the most common mistake with new triathletes, given our tendency to be type “A” personalities is overtraining. The old analogy of more is better, is not always the case with triathlon training. A mix of enthusiasm and ambition to compete can occasionally lead to overtraining. Some of the signs for over training that you need to monitor may include:

– Extended muscle soreness (greater than 72 hours).
– Intensification of personality traits (such as aggressiveness, irritability or depression).
– Difficulty sleeping.
– Reoccurrence or aggravation of old injuries.
– Problems with maintaining focus and concentration.
– Reduced motivation to train.
– Reduced appetite.

If you see a combination of these factors appearing during your triathlon training program you may need to back off for a few days. To enable sufficient recovery and rest, so that you will be recharged and energized to move forward with your training.


Triathlon training – Consistent training load

Completing the same swim, bike and run sets at the same speed, intensity and duration will not produce any significant gains. Particularly when we want maximal gains for the time spent training. The human body has an amazing capacity to adapt to survive and in order for muscle to grow, strength to be gained and for performance to increase. For any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Then your body will have no other choice but to make the necessary changes and improvements to adapt to this new stress. Ensuring that you are capable of performing these tasks. If you do not overload your body within a suitable framework your progress will stagnate and you may be disappointed with the results of your triathlon training.


Concentrating on your strengths and ignoring your weaknesses

It may sound like a straight forward one, but we have a tendency initially to look forward and focus on the sessions that we enjoy. Typically the bike and run, but neglect the swim. We need to ensure that we concentrate on our weakness leg. This is where we have the most to gain. Ensure not to miss any of these sessions. Concentrate and focus on your technique with appropriate effort to ensure you are able to achieve significant gains.


Triathlon training mistake Not tapering

Training too hard leading into an event is a classic mistake that new triathletes make. There is occasionally the expectation of a hard session in the week leading up the race. However this can actually be detrimental to your performance on race day. When we train hard, we stress the body to a point where it actually begins to break down. With appropriate rest and recovery it will rebuild itself to a higher level than before. However, not tapering before a race may not allow your body sufficient time to recover. As an example, with a typical sprint distance triathlon a reduction of approximately 60% of your training load is suitable with the most demanding session (a dry race run) completed approximately two weeks before your designated race.


Triathlon training mistake – Consistent group training sessions

Whilst is can be sociable and enjoyable to attend swim club one evening, a long run with a training partner the next day and a long Saturday cycle with a group. This can lead to fatigue and may not be specific to your training needs. Whilst it is great to enjoy training with other athletes, you need to attempt to strike a balance between training plans of other athletes and your triathlon training goals.