Top Ten Triathlon Training Tips: By Pete Balik, PT
Have you ever thought about participating in a triathlon? Many people have seen the Ironman on TV and wondered: How on earth can a person swim 2.2 miles then bike 112 miles and then complete a 26.2 mile mar
athon?
No doubt, finishing an Ironman distance triathlon is daunting (maybe even death-defying), but there are many shorter, more manageable tri’s around that suit more of us weekend warriors types than the elite endurance athlete. Many races vary in distance and intensity, but in general there are several levels of races which are much shorter than an Ironman distance. There are half-irons (each leg is half the distance of a full ironman). International distance triathlon (which is the length that the Olympic Games have adopted) is about one mile of swimming, 26 miles on a bike and 6.2 mile run. The shortest triathlon is called a sprint and is usually about half of the Olympic race.
So, given the manageability of these shorter endurance tests, it’s easier for athletes of different levels of fitness and intensity to conquer a triathlon. Many participants in the sprint distances, for example, will finish in about 2 hours and since these races are usually held on the weekends, it gives participants enough time to grab a banana or bagel at the finish line, drink a couple bottles of water, drive home, clean up and recover for Monday morning.
Keep in mind that there are several things that you must prepare before you’re ready to finish a triathlon. Obviously, you must get your body ready for the events and train at each of the three activities. But, you also need to get your brain, your attitude and your equipment in good shape so that it doesn’t let you down during the race. Following the tips below can help get you started!
- Mix it up. The three events involve different muscle and movement pattern and allow athletes to cross-train their bodies. Many sports injuries occur from overuse and cross training is a great way to provide a variety of activity and exercise for the body to help build and maintain greater endurance.
- Keep stretching. Triathlons are endurance events, but the flexibility of muscles is also very important. Take some time after your workouts to stretch your calves, quadriceps, hamstrings or other areas that feel a little tight or fatigued.
- Don’t forget strengthening. Weight training for the upper body can help with a more efficient swimming stroke, while leg strengthening exercises help to stabilize knees, ankles and hips for running and biking. Core stability and abdominal strengthening will help you develop better posture for all legs of the race as well as help to decrease the risk of back problems.
- Socialize. Triathletes love to get together. There are many groups across the country that train together for triathlons throughout the year. Ask at your health club, bike shop or local pool if there is a club you can join. Getting a friend to sign up with you helps with motivation and decreases the intimidation of meeting new people. Also, stick around after the race. Usually there is an awards ceremony, good conversation and lots of food (which you can enjoy guilt-free).
- Fuel. While you’re training, experiment with different sports drinks, gels and snacks. You’ll probably require some replacement fluids and calories during the race and your specific needs may include combinations of water and carbohydrates. Some triathletes have found that salt, electrolytes, proteins and even caffeine have helped them perform better too.
- Do some reading. Pick up a triathlon magazine. You’ll learn about the latest equipment and apparel, as well as motivational stories, and training tips. Check out some online site (see below) for races in your area. Getting some 411 will really help you get your brain ready.
- Think about a relay. Are you a great swimmer with bad knees? Are you the fastest thing on two wheels, but you’d drown after 10 yards of swimming? Most triathlons allow relay teams of three athletes who each complete one of the three events.
- Give yourself a break. If you’re following a strict training program and you get busy, don’t give up on your goal. Yes, you need to give adequate time to preparation, but if you miss a couple workouts, it doesn’t mean you won’t finish the race.
- Practice. Transitions from swim to bike and from bike to run can be difficult, fatiguing and downright confusing. Review all your equipment (shoes, goggles, bike, helmet, etc) several times before the race. You’ll find that for some reason your IQ and problem solving skills decrease during a triathlon, so make sure you have everything you need organized around your area.
- You can do it. Every great journey begins with one step. There isn’t a greater truth about triathlons -- you just have to keep moving. Get through the swim and get on your bike, pedal and get some water. Get off your bike and start running. It’s OK if you walk a little, just keep going. Remember that the rewards of finishing far exceed the cost.
Check out these sites:
Pete Balik is a physical therapist and owes Active Care Rehab in Glendale, WI. He has competed in over 25 triathlons and has won Clydesdale division championships in Texas, California and Wisconsin. He has been certified by the National Strength and Conditioning Association and by USATriathlon. His practices includes sports injuries and orthopedic rehabilitation. Contact Pete: activecarerehabwi1@aol.com
