Entering a triathlon is a unique endurance sports experience; you complete three different events—swimming, biking and running—one after the other. Triathlon distances vary, from the shortest being sprint triathlons, to Olympic-distance races, to the famed Ironman-distance events. No matter what the distance, training in all three sports is crucial for triathlon success and physical endurance.
Swimming
The first thing to do to train for the swim portion of a triathlon is to relax in the water, according to beginnertriathlete.com. If you are not relaxed, breathing in the water while swimming is affected and panic will set in. Frequent swimming is one of the best ways to build up endurance for swimming, even if the daily swim workouts are short, says Kevin Koskella, a triathlete swim coach, on 3-fitness.com. Being in the water as often as possible is better than doing fewer but longer workouts. Pay attention to form and body position in the water, and breathe out in the water, blowing bubbles, in order to breathe in air when your head rotates during the stroke. Counting strokes, starting off small and building small goals to work up to a bigger goal can help build confidence and help you stay focused on what you want to achieve.
Biking
Bike training workouts can vary. They can include aerobic workouts, skills training and muscular endurance workouts, according to beginnertriathlete.com. Aerobic training focuses on elevating your heart rate while making sure you can comfortably hold a conversation during exercise, skills training addresses things like pedaling with one leg to build strength and pedaling efficiency, and muscular endurance training involves pedaling at a high resistance to build riding endurance. Joining a bike club or tri club can be a wonderful method to train for the bike portion of a triathlon, says beginnertriathlete.com. Everyone, from beginner triathletes to experienced triathletes, can benefit from joining a club because they provide encouragement during long rides and beginners can learn proper techniques and gain advice from more seasoned athletes.
Running
The run portion of a triathlon is the final part of the event, and running after swimming and biking can be an interesting experience. Training for the run involves building up mileage and getting your body used to running so that overuse injuries do not occur, as well as increasing running endurance. Starting small and adding distance to workouts will help prevent starting off with workouts that are too hard, which can be discouraging, says triathanewbie.com. Varying the running course, including hills and flat sections, can help build strength and keep boredom at bay, and stretching before and after each workout can help minimize muscle pain and soreness and reduce the risk of injury. Doing "brick" workouts, which involve running directly after biking, can help build stamina and acclimate the body to using different muscle groups involved in both activities.
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