How to Train for a Triathlon
What is a triathlon? A triathlon is an athletic contest that combines three athletic events. Typically, the three athletic events are running, swimming and bicycling. These are challenging feats to perform, and you will need proper training if you want to finish the race successfully. Here’s how you can get started.
Warm-ups. Start your training right by dedicating a portion of your time to doing warm-ups. Here’s how to do proper warm-ups.
Schedule. Figure out your schedule before even starting your training. Remember that a triathlon requires absolute commitment. Of course, start with the goal of making it all about the effort, and not just the time. 14 weeks of training is enough to get prepared for a triathlon.
Gear. Make sure that you have the proper gear for training. Using the proper gear goes a long way in preventing accidents and injuries.
training
Schedule Your Activities. Here is a recommended schedule for you. You can do two activities a day (ie, biking and running) on the same day, but be realistic and don’t overtire yourself. You should also have one day in a week where you give your body a total rest and not do any of the exercises.
Week 1: Running (20, 30, 20 minutes). Biking (45, 30 minutes). Swimming (20, 30 minutes).
Week 2: Running (30, 20 minutes). Biking (45, 30). Swimming (30, 20).
Week 3: Running (30, 30). Biking (45). Swimming (30).
Week 4: Running (30, 45). Biking (60, 45). Swimming (30, 30).
Week 5: Running (30, 45). Biking (60, 45). Swimming (30, 30).
Week 6: Running (30, 20, 20). Biking (45, 45). Swimming (30, 20).
Week 7: Running (30, 45, 30). Biking (60, 60). Swimming (30, 45).
Week 8: Running (30, 45, 30). Biking (60, 60). Swimming (30, 45).
Week 9: Running (30, 45, 30). Biking (60, 60). Swimming (30, 45).
Week 10: Running (30, 45). Biking (60, 45). Swimming (30, 30).
Week 11: Running (30, 45, 30). Biking (45, 60). Swimming (30, 45).
Week 12: Running (30, 45, 30). Biking (45, 60). Swimming (30, 45, 30).
Week 13: Running (30). Biking (45, 45). Swimming. (30).
Week 14: Running (30). Biking (45). Swimming (30).
Bricks and Extra. Bricks is the term used when you combine two activities in one training session. This should be done every other day. Extras are the extra activities you should do within the week. On the 5th and the 8th week, you should add an open water swim practice. Work on transitioning from swimming to biking on the 11th week. On the 12th week, practice the whole triathlon. On the 13th week, have an open water swim practice.
Triathlon Arrangement. When training, remember that you swim first, bike and then run.
Don’t forget to register on the day before the triathlon and pick up your race pack which contains all the triathlon information.
Breakfast Food. Eat protein like bananas, oatmeal and wheat bagels on the morning of the race.
Transition. Prepare your transition areas early to get your gear ready for the triathlon.
Personal Items. Bring your own goggles, towel, swimming cap, shirt, shoes, shorts, sunglasses and socks.