Want to improve? Triathlon training is all about focus and working out the right way, rather than just jumping in for a bit of cycling, a swim once a week and a jog round the block! Look at our exercises and fitness guides.
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 RUNNERYou 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 FOURTH 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 simply be disqualified. Ask an official about the rules, or turn up at the race briefing, a must for all novice triathlete's.
Finally why not check out our sample program that can help beginners and intermediates get the training schedule right for your first/next triathlon :