So, you’ve made the commitment to take on the trifecta of physical activity: the triathlon. Maybe you see it as a great physical and social outlet? Maybe you’ve decided it is time to see what the hype is about – after all, more than two million people take part in triathlons each year!
No matter the motivation, your first triathlon requires a well-thought out training plan. Approaching the triathlon with the right mindset will help you improve performance in your first event while training safely. There are a lot of tips and tricks for triathlon training, but here is expert input for success.
Understand the Variety
Triathlons can take place over a wide range of distances. In each, you’ll take on three legs consisting of a swim, bike, and run.
For newcomers to the sport, a good option is the sprint. While there is sometimes variation in the individual activities, the sprint is normally 16 miles broken into a 0.5-mile (75m) swim, 12.4 miles (20 km) bike, and a 3.1 mile (5 km) run.
After you become a triathlon champion, you can work your way up to the ultimate challenge: the 140.6-mile-long Ironman event.
Make a Plan, Follow the Plan
If you intend to compete in a triathlon a week or so after reading this, you might want to reconsider. For optimal performance, try to give yourself 12 weeks to train. If you are physically fit and already have endurance built in the three activities, 8 weeks might be sufficient. If you are entirely new to the sport, 16 weeks might be necessary.
Once you decide how long you are going to train, establish a schedule rotating between swimming, biking, and running. Ideally, you’ll want to do each activity twice a week. Throughout the week the workouts should be back to back at least once (typically bike/run, but swim/bike is an option as well). If the swim is taking place in open water, make sure you find an adequate place to train.
Resistance training is essential to strengthen muscles and increase mobility and should happen throughout the week as well. Of course, incorporate rest time, too. Take a day or two off each week to make sure you are giving your body adequate time to recover.
Get the Right Gear
If you are investing so much time and energy in preparing for a triathlon, it only makes sense to invest in the necessary equipment as well.
For the swim, you’ll be wearing a swim cap, goggles, and swim suit. If you aren’t used to swimming with a cap and goggles, practice with these to get used to the feeling. A piece of advice during the event is to put the goggles on first and then the cap. This prevents your goggles from being bumped off during the race and potentially lost. As for swim suits, some people invest in wetsuits, others use traditional suits. For a beginner, a traditional suit should be sufficient.
When it comes time to bike, there are some more technical necessities. Of course, you’ll need a bike. You can rent or buy, but take the time and effort to make sure the bike works for you. Consult with bike specialists or seek advice and recommendations, like the insight available on www.cyclinginquisition.com. Additionally, a bike helmet is essential for safety and biking shorts for comfort.
The running portion is a little more straightforward. Prioritize comfort when choosing your running clothes. Invest in high-quality running shoes, utilizing experts at retail locations or online to ensure you choose the right shoes.
Take Care of Yourself
Beyond planning for rest days, you need to eat right and hydrate. A balanced diet feeds in more energy to help when building endurance and achieving a healthy body. Hydration will replace what you sweat out, helping you continue not only during workouts, but during the triathlon itself.
Ultimately, the penultimate test of the triathlon is the test of the mind. Remember your motivation and keep your eyes on the goal: successfully completing your first triathlon.