Monday, 15 March 2010
Training
Whether you are a seasoned runner or swimmer moving into triathlon for the first time, or a complete novice to sport, a well-planned training schedule (including rest periods) is crucial to success and avoidance of injury. It is important to assess your goals and fitness level when beginning, and plan your training schedule accordingly. Your training plan should aim to improve your fitness, be realistic, and of course be enjoyable.
Triathlon can be complicated to plan because it involves three sports, and each element, when performed in triathlon, is somewhat different from doing the sport on its own. Planning your multisport training requires creativity, and assessment of the time and facilities available to you. Keep a record of what worked effectively in planning and executing your practices. Logging your training will help you to look back and make improvements season by season, and help to chart your progress.
Below are some general suggestions for frequency of practices on a weekly basis. The amount of training depends on your ability, experience, and goals. Keep in mind that sports can be combined to reduce the number of overall practices.
| For maintaining ability: | Improving ability slowly: | Improving more quickly |
|---|---|---|
| Swim: 1-2 times per week | Swim: 2-3 times per week | Swim: 3-5 times per week |
| Bike: 1 time per week | Bike: 1-2 times per week | Bike: 2-3 times per week |
| Run: 1 time per week | Run: 2-3 times per week | Run: 2-3 times per week |
We’ve broken down various aspects of preparing for triathlon. Each section contains some basic information plus any video tips from the pro’s.
Swimming
Swimming is the most technical sport in triathlon. If performed correctly, it is the easiest sport on the body as there is no impact on the joints.
Cycling
Cycling is the easiest sport to train on longer distances, because it doesn’t cause as much stress on the body as running.
Running
Running is the most stressful sport on the body, as it is a 100% weight-bearing activity. It is important to run with proper technique for safety and to avoid injury.
Transitions
The transition area, where athletes keep their equipment, is a focal point of races. It can be an exciting and chaotic place.
Rest
The body breaks down in training and rebuilds during rest; without rest, it never gets stronger.
Nutrition
Refueling your body.
