Training for one of the most grueling and rewarding competitions in all of sports takes not just grit, but forethought and planning. Fitting in workouts for three different events--on top of work, family and friends--requires organization. Get the most out of your workouts--whether you are training for your first triathlon or your first Ironman.
Training for the Course
Research or, if possible, take a look at the race course. Replicate its features in your workouts. If the course is hilly, add more hill training to your running and biking workouts. If it's early in the racing season, the water can be extremely cold. While your wetsuit protects your body, your face it still exposed. Take a swim in some very cold water beforehand, so you are not surprised by shortness of breath or dizziness during your race. Many local triathlon clubs hold group-training swims in open water. Never go into the water alone or without your wetsuit.
Transition Training
Slow transitions between events can cost you valuable time. Practice your transitions during some of your workouts--going directly from the water to the bike and from the bike to the run. Prepare whatever gear you need for each event and practice getting it on and off.
Get used to how your body feels going from event to event and pay attention to your hydration and nutritional needs before, during and after workouts. Six-time Ironman Champion Dave Scott recommends standing up on your bike in the first 10 to 15 minutes of the ride to help your body get adjusted to the new movement. Lowering your shoulders and shaking your arms periodically when running helps the body relax after transitioning from the bike, Scott says.
Increased Strength and Flexibility
Your swimming, running and biking workouts develop very sports-specific muscles. Working in one or two yoga or Pilates classes a week will have a positive impact on your training and performance--developing you into a more well-rounded athlete. Both disciplines help condition your whole body by strengthening your core and lengthening your muscles, which also helps to prevent injuries.
Increasing Distance
Never increase a training distance by more than 10 percent a week. This means if three miles is your longest running distance, next week you can run 3.3 miles, then 3.7 miles the next week. If you swim 1,500 yards each practice, add an additional 150 yards each week until you reach the proper training distance. This method not only helps prevent injury, you will enjoy your workouts more as well.
Overtraining
Yes, there is such a thing as overtraining--more is not always better. The last thing you want to do is bonk--have your muscles give out--during the race because you put in too much training mileage. Make sure you give yourself at least one day off each week. You can still be active, just no working out. Before every triathlon, taper your workouts during the last two weeks--letting your body recover--so you are fresh and ready to go on race day.
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