A triathlon combines three different sports that test your determination, perseverance, stamina and strength. It is one of the ultimate challenges that an athlete will encounter. Whether it is your first attempt at this kind of event or an experienced veteran, you need to undergo rigorous training, a strict diet and a strength program just to name a few.
Former participants of Triathlon Training Week Holidays here in Vilamoura, Portugal cite the following ways to train effectively for your upcoming event.
Commit a Time and Follow a Program
Triathlons require commitment and a lot of your time. Create a program and follow it, hire a coach to have someone encourage you and provide constructive criticism. Experts cite that 12 weeks is the right amount of time to prepare your mind and body for the challenging event.
This allows you to build stamina and endurance and prepare your ligaments and tendons for the rigours of biking, swimming, and running at maximum capacity. However, you need to be in shape before the 12 weeks so that you do not have to start from scratch in your training.
Schedule Rest Days
Your body needs to be in the right condition for the triathlon, but you also need to rest. Your body needs to recover muscle tissues; resting does this and allows you to gain strength as well. Insert rest days between your conditioning program for maximum effectiveness.
Stretching and Strength Training are Important
Triathlons are the ultimate test of endurance and conditioning. Some athletes that participate in this focus on the two and neglect stretching and strength training. You need to stretch to prevent possible injuries during practice or the actual event. This alleviates tightness and allows you to perform at a high level.
Strength training is important because it allows you to power through certain stages of the triathlon. You need bursts of strength to carry you through difficult stages of the event. Integrate some weightlifting into your program to build muscle. Consult your coach to determine which workouts fit your objectives.
Hone Your Technique
When you train, it is not just about the hours you put in, but also the proper technique. The right way to swim allows you to move efficiently and faster. The appropriate way to run reduces the risk of injury and enables you to get from point A to point B quickly. The same concept applies to biking.
Focus on your technique even if you train less; form is important to succeed in any sport, triathlons are no exception. Get a coach to correct your form or video your routine and watch it after. Self-awareness may improve your time and give you a chance of a podium finish.
Triathlons will wear you out and push your limit; you need to have the high endurance to overcome the challenges you will encounter. Build this over time through regular training; practice in open water instead of a pool to prepare for possible scenarios during the competition.
Run on sand and bike on similar terrain that you will ride on during the contest.
As a triathlete, you will need to prepare months before the actual competition. The ways listed above conditions your body for the rigours of a triathlon.