Triathlon training made simple
Whether you are new to triathlon or are an avid triathlete, training the right way is key to an enjoyable performance on race day. This lens will not be about training schedules but will bring you a variety of aspects and methods to improve your triathlon performance. But if you do want help with training schedules feel free to email me
The most inspirational and touching video ever.
If triathlon sounds like an allien word to you check what its all about on wikipedia and come back to the lens.
A triathlon is a multi-sport endurance event consisting of swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, bike, and run components.
Triathlon races vary in distance. According to the International Triathlon Union, and USA Triathlon, the main international race distances are Sprint distance (750 m swim, 20 km bike, 5 km run), Intermediate distance, commonly referred to as "Olympic distance" (1.5 km swim, 40 km ride, 10 km run), the Long Course (1.9 km swim, 90 km ride, 21.1 km run, such as the Half Ironman), and Ultra Distance (3.8 km swim, 180 km ride, and a marathon: 42.2 km run); the most popular branded Ultra Distance is the Ironman triathlon.See http://usatriathlon.org/pages/796
Transition areas are positioned both between the swim and bike segments (T1), and between the bike and run segments (T2), and are often just one checkpoint, especially in shorter courses. These areas are used to store bicycles, performance apparel, and any other accessories essential for preparing and gearing for the next stage of the race. The transition times (T1 and T2) are included in the overall time of the race. So speed during transition?removing the wetsuit, putting on the helmet, putting on the running shoes?is essential. Elite triathletes have the bicycle shoes mounted on the bikes before the race and place their feet into them when riding. In large races, transitions areas may be up to a kilometer long, and store over 2000 entrants' bicycles. In addition, these areas provide a social headquarters prior to the race, and are an integral part of triathlon culture.
The demanding nature of the sport focuses primarily on persistent and often periodized training in each of the three disciplines, as well as combination workouts and general strength conditioning to ensure the highest levels of endurance, strength, and power possible come race day. Proficiency in swimming, cycling, and running alone is often not sufficient for success in triathlon.
So why should do triathlon?
- You get FIT.... no you really really get FIT
- You make lots of new friends. (most are crazy though)
- You get to travel more and meet other triathletes from different culture but with the same interest.
Swim smooth
- Swimming for many triathletes is the most un-natural off all the three sports. For the better swimmers its a good advantage at the first stage of the race, and for the not so water friendly ones its good to get the swimming section over and done with. But whether you are aiming to swim a sub 20min or a sub 40min for a 1500m training skillfully in the pool is essential to achieving goals.
- Work on various distances and HR levels over a span of a week or cycle, but stick to one particular aim in each session. Combine sprints with long and easy milage or your harder paced swim sets with drills and kick sets.
Bike like a Lance
- Make sure the bike is the right size for you and your position on the bike is comfortable enough to ride long hours. If you are not sure about your position have it checked out by a cycling coach or a any good cycling shop will be able to give out some advice.
- Start your preseason training in lower gears and increase the milage gradually. Ride easy to steady long rides preferably in a group riding at HR ZONE 1 or 2. Ride easy but go for hills often.
- Find an empty car park on a Sunday for example to practice turns and handling skills. Practice sprinting out of turns and taking your cycling shoes on and off on the bike for faster transitions.
Run faster
- Running drills increase elasticity in running muscle groups hence increasing stride length, neuron stimulation etc. So rather than just running you can improve your race pace by running a bit less and doing more running drills. For tips on running drills you can easily type a search on google for running drills.
- Increase your mileage (gradually) as this will improve muscle efficiency. The body will adjust to using more fat energy than energy coming from glucose.(Thats why triathletes look lean)
- Same as cycling hill training will give a good boost to running speed in races. Training on hills can be varied. Longer hill reps (2-7mins) increase strenght endurance, set higher lactate treshholds and a larger hearth stroke volume. Shorter hills reps (12-100 sec) improve stride lenght, running technique and stronger toe push off. Overall hills greatly improve gluteal strenght which are so crucial for a good running form.
- Run a tempo session at lease once every 10 days for beginners and once a week if you have a been training a few years. Try to run tempo session in a group which is just around your pace.
Triathlon related Blog Posts from Google
- Jennifer Lopez's triathlon training – SELF magazine | Fitness Depot
- SELF magazine editor-in-chief Lucy Danziger trains with September cover girl Jennifer Lopez. Jennifer Lopez is training for her first triathlon. In this.
- Sprint Tri Series Expands, Gets New Name and a Uniform Distance ...
- amica 19.7 triathlon series The National Sprint Distance Series announced last year returns in 2010 with an expanded race schedule, a new name and a new uniform distance of 19.7 miles. The series will now be called the Amica 19.7 Sprint ...
- British Triathlon Federation
- Dame Tanni Grey-Thompson is no stranger to triathlon having been guest of honour at the 2007 British Triathlon Awards Dinner and having subsequently taken up the triathlon challenge; her debut was featured in our membership magazine ...
- British Triathlon Federation
- With only four days to go until the Vancouver 2010 Winter Olympic Games, the British Triathlon GB Age Group Team delivered its own success on snow, winning two Age Group medals at the 2010 Lygna ETU Winter Triathlon European ...
by Forbali
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