Tri-1st.co.uk - Swim Cycle Run

Triathlon Training Tips

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Written by Mark Kleanthous. Mark has competed in over 400 triathlons for 25 years in 14 counties to national and age group standard. He has coached athletes from Novice to Elite level

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If you learned to swim when we were young you probably already have swam cycled and run during each week you were already preparing yourself for a triathlon.

Triathlon is not just about swimming cycling and running but combining all three sports into your lifestyle then one after the other continuous in a triathlon competition.

Swimming

Swimming is the most technical of the three sports. If possible get some expert swim coaching. Distances in triathlons vary from sprint races of 200m in the comfort of a swimming pool to 3.8 k in open water for the Ironman event. Open water swimming will be the scarcest part of a triathlon for most people new to out side events. Contact a local triathlon club for open water swimming training and tell them that you are new to open water swimming. For wetsuit information and open water swimming tips to improve confidence log onto www.ironmate.co.uk.

Cycling

Cycling during most triathlons takes up about 50% of the time to complete most competitions. Correct cycle fit is most important to allow you to be comfortable yet powerful to ride then run afterwards. If you are considering buying a new bike then contact 1st Tri Aim to spend 60% of available training time cycling. If new to sport cycling has the less chance over getting injured compared to running. A correct size bike frame is far more important than fancy wheels and equipment although good reliable lightweight gear can also improve performance. In the final weeks practise bike mount and dismount.

Running

Learn to run over distance once a week, if considering a sprint or Olympic distance triathlon that has a 5km or 10km run then cover 50% more distance (i.e.7.5-10km) in a single run session.

You must run regularly after cycling to get use to dead leg syndrome. This can be done in many ways including hard cycle rides easy relaxed runs. Easy longer cycling then harder runs, then race pace cycling with brisk to hard running straight afterwards. When building up running training time aim to run when not tired or before cycling. Poor form, heavy weary legs can lead to injuries.

Learn to have even energy levels throughout your triathlon by training weekly locking into your own personnel pace for swimming cycling and running. Once you have achieved this then you are ready for race specific training. Do these sessions once a week for 6-8 weeks before your key triathlon for a much better performance. Consistent regular training will help you be able to cope with and learn your own even race pace in training preparing your much better for your triathlon.

Motivation is important so to be consistent with training, as this will give you improved fitness levels. Doing high mileage weeks then nothing can lead to injury and illness. Divide your time training in all three sports it is much better to do two sports if you have 90-120 minutes than one sport when building up triathlon fitness.

Transition training is vital even for seasoned triathletes. Practise slick quick but relaxed smooth movements from swimming to cycling then to running. You will not reach your true potential without spending time that can save minutes. Rehearse in the final week getting in and out of your wetsuit cycle and run shoes. Remember the last week before your triathlon is when your fitness will not improve by training but from tapering.

Nutrition

Nutrition for a triathlon is important. Whether training or racing you need to keep your muscles topped up with glycogen and the liver glycogen stores topped up. Good sports nutrition will help you prepare and compete to the best of your ability. Aim to eat and hydrate straight after finishing training as this has been shown to be most effective at replacement of energy and speeds up recovery. Make sure you are hydrated at all times by monitoring the colour of your urine. It should be pale to clear.

Ask us at Tri 1st for advice on gels bars and energy drinks suitable for your requirements.

Each time you travel home from a triathlon try and learn something new about the sport to use it this experience next time to avoid the mistake again or benefit from the knowledge for the future.

All the gear and no idea

Triathlon equipment checklist:

• Swim - Costume or triathlon suit, swimming goggles, swim hat, wet suit, Vaseline, towel, anti fog and towel.
• Bike - Cycle helmet, Bike, bike shoes, bike pump & spare, Bike computer. Optional extras: sunglasses & triathlon bars.
• Run - Running shoes, running kit, Optional sun visor & sunglasses.
• Race kit - Race belt, gels and energy bars. Drinks bottles & fluid replacements drinks
• Other extras - Heart rate monitor or sports stop watch. Lace locks or elastic laces. Warm clothing to keep warm keep.

Tri 1st are here to help and advise you on practical triathlon kit you need.