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TRAINING FOR A TRIATHLON
Triathlon has been given a new audience after the successful Sydney Olympic games enabled billions of world wide viewers see first hand the fitness levels and physical
demands this sport can place on even the fittest of today's triathlete's.
If you either want
to take part in your first triathlon, or simply improve upon your current
performances, the following notes will hopefully help you.
Triathlons are a
three disciplined event, combining swimming, cycling and running over three
main distances.
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By breaking up the triathlon into its three key sports (swimming / cycling / running), will enable you to train harder and wiser than if you were to concentrate on just one of the above. By training in multi sports you will develop both all round muscle toning and high levels of CV (cardio vascular - heart and lung capabilities).
This is achieved by breaking down training sessions to enable you to have a good workout, but not to be training over tired or sore muscles, as this will simple result in injury and poor performance.
With three different distances in triathlon, you will need to decide which event you wish to train for.
- Sprint distance, suitable for beginners wishing to experience their first triathlon.
- Olympic distance, the next stage up, the more common race distance, certainly among elite athletes.
- Ironman distance, for those that like to push their bodies and minds to the limit. (Brain Optional).
SOME BASIC TIPS WHEN PLANNING YOUR TRAINING SESSIONS
- Specificity: Ensure that all your training is specific to the event you are training for, don't run mile after mile for a sprint triathlon, ensure that each session has an aim, i.e. endurance run / speed track session.
- Progression: The body is a marvelous piece of engineering design, as you train it becomes stronger. However if you maintain the same training level, your body will maintain the same level of improvement. In simple terms, avoid allowing your body to become use to its workouts.
- Overload: This must be done carefully, to avoid causing stress on any of your body systems. Listen to your body, if it feels tired let it rest, remember fit bodies are not built in the gym, they are built whilst resting. (This is my excuse for sleeping every afternoon, and I'm sticking to it).
- Reversibility: Keep your training regular, if you stop for two weeks, then a lot of the previous work will be lost, make time for training, but avoid letting it take over your life, triathlete's have a high divorce level.
- Tedium: One of the reasons a lot of good triathlete's come from a different sporting background. Keep your training interesting and varied to keep motivation high. Train with new partners, do different runs i.e. track sessions, hill sprints, fartleg, off road, sand dunes, treadmill - try spin classes anything that will keep your mind and body working.
If your swimming
is your weakest discipline, then the more time you can spend in the pool,
then the greater your confidence will become in achieving your goal. Swimming
requires little equipment, a swimsuit, goggles, swim cap and a pool. The
swimming pool is the most important item, as it is here that you can study
how others swim and hopefully ask for advice from either coaches or strong
swimmers after they have finished their workouts.
To improve your strength
for the swim use the weight training program for swimmers
once per week, combined with the following sessions ideally twice per week.
| WARM UP 150 M | EASY SWIM TO GET USE TO THE WATER |
| LEG KICK 4 X 25 M | USE A FLOAT IN FRONT FRONT CRAWL LEG KICK |
| DISTANCE 2 X 200 | AIM TO WORK ON YOUR BREATHING @ STEADY PACE |
| DRILLS 6 X 25 | CONCENTRATE ON HAND ENTRY AND LEG KICK |
| SPRINT 4 X 25 | WORK TO INCREASE YOUR SPEED FRONT CRAWL ONLY |
| COOL DOWN 100 M | EASY SWIM FOCUS ON YOUR BREATHING |
This session is a
total of 1,000 meters, I have not placed any timings during the swims.
As you become fitter and more comfortable aim to reduce your rest period
between swims, and increase swimming speed.
| WARM UP 300M | 50 M CRAWL 50 M LEG KICK REPEAT 3 TIMES |
| BREATHING 4 X 100 | BREATH EVERY 5 STROKE THEN 4 / 3 / 2 FOR EACH 100 |
| DISTANCE 2 X 300 | MAINTAIN PACE THROUGHOUT 80% EFFORT |
| SPRINTS 4 X 50 | 90% EFFORT 15 SECONDS REST BETWEEN SPRINTS |
| LEG KICK 4 X 50 | USE A FLOAT IN FRONT FRONT CRAWL LEG KICK |
| DRILLS 6 X 50 | WORK ON ARM TECHNIQUE AND TUMBLE TURNS |
| COOL DOWN 200M | EASY SWIM PRACTICE BI-LATERAL BREATHING |
This session is 2,200 meters, take adequate rest between each part of the workout, concentrating throughout on good technique. If you race in a pool spending time on tumble turns will be beneficial.
| WARM UP 400M | 100 WITH PADDLES 100 POOL BUOY REPEAT TWICE |
| 4 X 200 M FAST | USE PADDLES + BUOY IF YOU HAVE THEM |
| 8 X 50 M | SWIM WITH ONLY 1 ARM ( CHANGE ARM ON RETURN) |
| 2 X 400 M | 1500 M RACE PACE 30 SECONDS REST BETWEEN |
| 8 X 50 M | BREATH 8 / 6 / 4 / 2 REPEAT TWICE 15 SEC REST PER 50 |
| LEG KICK 6 X 50 | USE A FLOAT IN FRONT FRONT CRAWL LEG KICK |
| 6 X 100 SPRINTS | 20 SECS REST BETWEEN SPRINTS 80 % EFFORT |
| COOL DOWN 400M | PRACTICE BREATHING AND BUTTERFLY KICK OFF WALL |
This session is 4,100 meters a hard session for either good swimmers or Olympic distance triathlete's, aim to perform this session fresh, not after a run or bike workout.
You can do a triathlon on any type of bike, it does not need to be expensive, but it should be both road worthy and reliable. Another expense will be a Snell or ANSI approved cycle helmet, (NO HELMET - NO RACE). For nearly all triathlete's the cycle section is where the most time is spent during the race, so if you are a weak cyclists concentrate your training efforts on improving both your cycling speed and endurance.
As with the swimming section of this program, there is a weight training guide to help improve the muscles used whilst cycling. Aim to perform this weight training program once per week, if you are also doing the weight training program for swimmers, alternate the weight training sessions each week, remember not to train sore muscles, as this leads to injury and poor performance.
The bike section of a triathlon is a good time to take in energy and fluid supplies in the form of a suitable energy drink. Whilst training make use of a water bottle, and test suitable drinks prior to your race, do not use a energy drink that you have not tested, as it may not be favorable with your body, and you may have to pull out of the event with stomach cramps.
It is also wise to carry a puncture repair kit and know how to change a tire, you don't want to train for your big day, to be defeated due to mechanical problems.
PUTTING IN THE MILES
Cycling like running
is best performed with fellow athletes, as it is more fun and motivational.
The distance you ride will greatly depend on both your fitness levels and
also your race distance. You should aim to go out on your bike 2 - 3 times
per week, varying your distances and route. Aim for a long steady cycle
on the weekend, taking in a few hills to help develop muscle strength,
cycle the approximate distance of your race twice per week, with at least
one of these sessions followed by a suitable distance run (Half the distance
of your race).
Group cycling sessions
(Spinning / Cycle Reebok) and turbo training are good, especially during
the cold wet winter months, however nothing beats cycling on the road,
it is here that you are forced to work against the wind, bumpy roads, and
learn the gears that best suit you for cycling.
If you can find a
suitable triathlon or cycling club in your area, most members are keen
to offer help and advice, especially to novices in the sport. Unlike other
sports, the triathlon and cycling community is a friendly place.
RUNNING
There are some good
notes for running advice in the training
for a marathon program obviously you will need to adjust the distances
to suit your fitness level and own race distance. With the only equipment
needed for running being a good pair of trainers, and the fact that running
is a high impact activity, especially for those persons who are slightly
overweight, it is wise to invest in a good pair of trainers, and break
them in before your race.
With most triathlete's
suffering with the transition from bike to run leg, i.e. getting into their
running stride as quickly as possible it is a good idea to simulate this
feeling by performing a simple cross training session using either an gym
exercise bike / rowing machine and running machine, or a turbo trainer
and running track.
Simple aim to work
on the bike hard for 2 minutes, followed by an immediate change into your
running trainers and run for 400 meters, getting to your race speed as
soon as possible.
If working indoors
on gym equipment, this can be an excellent workout with a training partner,
one of you should run and the other cycle. Use the runner as your timer,
aim for 400 meters at your running speed, whilst your partner is recovering
on the bike. Once you have finished your run, slow the running machine
down so that your partner can then perform their run whilst you recover.
BE
CAREFUL WHEN GETTING ON AND OFF THE RUNNER. You should aim for at least
4-5 runs at a fast pace, as you get fitter increase both the speed and
distance, if you are working with somebody at lot fitter than you, get
them to run further in order to give you a chance to recover on the bike.
THE FORTH DISCIPLINE IN TRIATHLON THE TRANSITION
Putting dry socks
on wet feet, tying special knots in trainers, changing from cycling shorts
into your running shorts, drying your hair, stopping to eat or have a drink,
its all been done and watched as the clock ticks on, then is no need to
do any of these. Spending just 1 hour on how you're going to get changed
from the swim to the bike, and the bike to the run, will save you not seconds
but possible minutes.
Transitions are an
event which change at every race, speak to the organizers and find out
where you can place your bike, and where you can first start pedaling
and also where you have to come off.
On your last part
of your swim, you should be thinking about what you need to do in the transition,
either goggle and swim cap off from a pool, or start to take the top part
of your wet suit off as you you are running to your bike.
Once at your bike,
pull your leggings down on your suit, aiming to step out of them whilst
putting on both your helmet and glasses.
If you are an advanced
triathlete, then you should be starting with your cycling shoes already
inserted into your pedals. Don't try to perform this routine for the first
time at the race, either have your cycling shoes next to your bike, with
all straps open, or if wearing trainers aim to get some lace locks or elastic
laces so that you can slip on your shoes quickly. If the run from the swim
to your bike is quite far, it's a good idea to put your trainers on as
soon as you get out of the water, however make sure that they will not
be removed.
Remember when you
come in off the bike, do not unclip your helmet until you have dismounted
before the cycling cut off point, and crossed over the line, their are
many rules in triathlon designed for your safety, by breaking these rules
you may incur penalties or simple be disqualified. Simple ask an official
about the rules, or turn up at the race briefing, a must for all novice
triathlete's.
SAMPLE PROGRAM FOR BEGINNERS INTERMEDIATE
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The above program
at first glance may seem to hard for most people, because you are training
6 days a week. This is the good thing about triathlon training, because
you are training for three different sports, you are allowing your body
muscles to recover. If time is a problem, look at cycling or running to
work, or adjusting the session to fit into your lunch break, any employer
should be keen to allow its staff a little extra bit of time to appreciate
the benefits of exercise.
Remember their is
a firth discipline in triathlon, that is your own self believe, if you
think you can do it, you will. Aim to overcome all the negatives in your
life complete your first triathlon and experience the positive feelings
of your own achievement.
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