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10 Triathlon Training Tips
Whether you are a beginner
or a seasoned veteran, the following triathlon training
tips will help ready you for race day.
Triathlon Tip #10: Train on the Bike you Race.
Your bike does not need to
be expensive, so long as it’s reliable. One thing
it must be is the bike you will use on race day. Don’t
spend months training on one bicycle, then upgrade to
an unfamiliar bike for the race.
Triathlon Tip #9: Invest in Good Shoes.
Depending on the triathlon
you are racing, you may be on your feet from 5K to 42K.
Spend the money on a good pair of shoes from a store
that specializes in running. The expert employees will
be able to fit your feet with the perfect shoe for your
gait, foot shape and race ambitions.
Triathlon Tip #8: Train for the Water you will Race.
If the triathlon has an open
water start, try practicing in a lake, rather than the
pool. The closer you can mimic the conditions you will
have at the race, the more prepared you will be on race
day. If you are racing in the ocean, you may encounter
choppy waves. Use shorter strokes to combat the chop,
then long, efficient strokes once the water smoothes
out. During your training, focus on your swimming technique;
this makes the largest difference in your results on
race day. Make sure your breathing, kick, body position,
and arm rotation are in the proper form.
Triathlon Tip #7: Train for Transitions.
By training for transitions,
you can save precious minutes on race day. Time how
long it takes to change from your wetsuit to your cycling
gear, then find ways to decrease this time such
as stepping out of your wet suit while fastening your
helmet, or putting your feet in your cycling shoes while
they are already strapped into your pedals.
Triathlon Tip #6: Don’t Over Train.
It is easy to get swept up
in the excitement of training for a triathlon, but don’t
forget to plan days of rest in your training program.
On race day, your adrenaline will help carry you onward
– don’t risk injury for a few extra hours
of training. Rest up and taper down – your body
will love you for it.
Triathlon Tip #5: Tailor Your Training for the Race.
If you are running a sprint
triathlon, train for speed not endurance. Try incorporating
the Fartlek technique. Introduce shorts intervals of
running, cycling, or swimming at an increased pace,
then slow your pace until your breathing has recovered.
Then repeat.
Triathlon Tip #4: Vary your Workout.
Just as your body will fail
to progress if subjected to the same level of intensity
at each workout, so will your mind become bored doing
the same workout. Keep your motivation high by varying
your workouts. If you typically train indoors, head
outside for a trail run.
Triathlon Tip #3: Lubricate Your Body.
You have no trouble gliding
through the water without resistance. Such is not the
case when it comes to your thighs against the bike seat.
Lubricate all contact points on your body with any number
of commercially available body glides. You can find
these at any fitness or running store.
Triathlon Tip #2: Fuel Your Body.
Just as running stores stock
body glide, so do they stock an array of energy gels,
drinks, and supplements. Energy gels and blocks are
easy to carry in the pouch of a fuel belt and will keep
your energy level high and your performance at its peak
on race day.
Triathlon Tip #1: Slow and Steady Start Wins the Race.
Many a racer has burned out
midway through a race because they started out too quickly.
Since the first leg of a triathlon is in the water,
plan to train and swim at a steady pace that you can
sustain for the entire leg. You should train for the
exact strategy you will use in your swimming segment.
As you approach the water, you should run until the
water reaches knee-level, as this will maximize your
efficiency. In addition, prepare yourself mentally for
the psychology of the other racers. Whereas human psychology
will prompt the other racers to compete for the pole
position, you should stay relaxed and maintain proper
breathing. While other racers will try to align themselves
as close as possible to the first buoy, you should not
follow the pack. Instead, feel comfortable starting
outside, and then eventually come into the line as you
near the first buoy. By not over-expending energy in
the water, you will be refreshed for the cycle.
Embarking
upon a triathlon is an exciting, rewarding experience.
With the proper training and equipment, you can ensure
that you finish strongly and safely in your next triathlon. I hope
my triathlon advice will be of some use to you.
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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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