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Beginner
Triathlete Training: Preparing for a Great Race
A triathlon is a unique sport
in that it is divided into three components: swimming,
cycling and running – each requiring your body
to perform in a different way. This can be daunting
to the beginner triathlete. Beginner
triathlete training should focus on learning how these three separate
events influence one another, you will be prepared to
tackle them on race day.
When choosing a beginner
triathlete training program, look for one that sets
goals for you to meet each calendar week. Try to recruit
a friend or join a team in training. Your calendar and
your training partner will help keep your chosen beginner triathlete
training program on track.
Beginner
Triathlete Training for the Swim
The swimming leg of triathlons
is often the most intimidating for beginners because
it is the event with which they are the most unfamiliar.
Tailor your chosen beginner triathlete training program to making your
swimming more efficient. By improving your technique,
you will also improve your speed.
- As much as possible, perform your beginner triathlete training in open water
to mimic the conditions you will encounter at the race.
Practice ducking below oncoming waves to avoid being
pushed backwards. Use the time between waves to stroke.
- You may notice that you tire quickly in the water. This is most likely due to your technique. Incorporate
more arm work and less kick into your swim strokes.
Not only will you glide twice the distance at half the effort, but you will save your legs for the cycle and
the running portions.
Beginner
Triathlete Training for the Cycle
The cycle leg of a triathlon
is the longest distance portion of the race. It is also
the perfect time to replenish your calories and store
up your energy for the final run.
- While the wind may cool you down during the cycle, don’t think this
means your body is in appropriate condition to finish the race. Once you stop biking and begin the run, you
will feel dehydration creep in as you begin to overheat.
Eat and drink as much as you can while you cycle, and make sure you are consuming the same types of foods
during your beginner triathlete training that you plan to on race day. To improve your speed on the bike, you may want to incorporate spinning classes into your beginner triathlete
training. Not only will you develop camaraderie with the rest of the spinners, but spinning classes are filled
with anaerobic exercises that will help maximize your ability and performance.
- Prepare yourself for race day – learn how to change a punctured bike tire during your beginner
triathlete training, and learn the rules of triathlons (such as those against drafting and all helmet requirements).
Beginner
Triathlete Training for the Run
The best way to prepare for
the running leg of a triathlon is to train the same
way you do for the swimming leg: in conditions that
mimic what you will be experiencing at the race. This
means learning to run on already tired legs.
- Incorporate “Brick” workouts into your beginner triathlete training. Bricks
are back-to-back bike-run workouts that not only help your endurance, but help your muscles adjust to the
unique transition from biking to running. Your legs will indeed feel like bricks during the first few minutes
on your feet after a bike workout. Ease into running with smaller strides to warm up your muscles before
moving on to longer, faster strides.
Beginner
Triathlete Training for Transitions
Transitions are the often
forgotten “fourth leg” of triathlons. There
are two transitions in triathlons: T1 is the transition
from water to bike, and T2 from bike to run. You can
save valuable time on race day by learning how to transition
efficiently and with foresight.
- Prepare for transitions by practicing them. During your beginner triathlete
training, don all your swim gear, then time how long it takes you to strip it off, change into your bike
gear, mount your cycle and go. Find ways to cut this time by wearing a fuel belt underneath your wetsuit,
taping foods and energy bars to your handlebars, investing in a tri-suit, or mounting your bike with your cleats
already strapped into the pedals. The more you practice your transitions to find which tricks work best, the
more time you will save yourself on race day.
The most important part of
training is mimicking the conditions of race day. By
preparing yourself mentally and physically for the reality
of the triathlon, you can enjoy peak performance come
race day.
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Discover the Ultimate Triathlon Training Guide.
- Comprehensive Triathlon Training Program
- Heart Rate Zone Workouts.
- Specific Triathlon Training Secrets
- Injury Prevention Techniques.
- Comprehensive Triathlon Nutrition Guide.
- Essential Tips to Stop you Hitting “The Wall”.
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Find Out More About This Fantastic
Triathlon Training Program Here...
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