A triathlon is a race that includes three sequential endurance races: swimming, biking, and running. The event has evolved over the past 50 years, and many have decided to put their endurance to the test by competing in this challenging competition. If you decide to compete in a triathlon, you will join over 2 million people who take part in these races on a regular basis. As you can imagine, a triathlon will push you to your physical limits, and with that comes adequate training. I recommend hiring a coach, joining a team or if you’re a lone wolf type, picking up this training book. Below are a few ideas to create an effective regimen before the big day.
We’ll say that you’re training for a sprint triathlon (16 Miles). The first thing you want to do is give yourself adequate time to train your body properly. Ideally, you’ll want to start training at least 12 weeks in advance of the event. But, if you’re completely new to this type of race, you’ll want to train for at least 16 weeks. If you are already in great physical condition, as little as 8 weeks may suffice.
It’s best that you establish a workout schedule that will include swimming, biking, and running. Work in (at the least) two types of each workout per-week and a brick workout. A brick session is when two of the activities are performed immediately in succession. Your swimming, biking and running schedule will have to be staggered efficiently in order to devote enough time to each aspect. It’s also a good idea to increase your distances gradually while your training.
Another big part of your training will be dealing with resistance. You will have to target the muscles that will be required from each part of the triathlon; this includes the legs, hips and shoulders.
Almost as important as training, is rest. Provide yourself with enough rest time to let your body recover effectively. Contrary to popular belief, you do not grow muscles in the gym. You are actually tearing apart your muscle fibers. It is during the rest period where your muscles begin to re-attach themselves and tone itself out where you will see the growth. Rest days need to be taken after or before your long workouts. Be sure to adjust accordingly if you are taking two rest days.
As you see, training for a triathlon takes tremendous discipline, but in the end, it will be worth it.