Triathlon likely is the toughest sport on your body. This is mostly because it is three sports rolled into one. A triathlon consists of swimming, cycling and running. You will need to eat a proper diet, constantly work on your swimming stroke and improve your endurance in the water, on the bicycle and while running. You'll also need to incorporate strength training into your workout.
Significance
Entering a triathlon without training would be like driving on the freeway without any driving experience. Your body needs to get used to the amount of distance you'll need to travel in the three disciplines. According to Beginnertriathlete.com, the Chicago Triathlon, the same distance as an Olympic triathlon, is a 1.5 km swim, a 40 km bike and a 10 km run. Overall body strength and cardiovascular fitness will help you greatly when your body gets very tired near the end of the run.
Swim
Swimming may be the most difficult portion of the triathlon. You're body is plowing through water and you are using your entire body to propel yourself through. According to Ruthkazez.com, there are a few things to consider when beginning your training for the swimming portion. Begin by swimming a mile, and if you tire using the standard front stroke, also called the freestyle, then use easier strokes to complete the mile. As your training progresses, try to increase the amount of distance your use freestyle. Also, try to make sure you do not use any unnecessary movements that expend energy. This is only the first phase of a triathlon, and you're going to need every last bit of energy to finish the race, let alone finish with a high placing.
Bike
After the swim is complete, you move on to the bike. This is the longest portion of a triathlon. According to Tri-ecoach.com, interval training is a great way to improve your power, explosiveness and strength on the bike. For example, perform six sets of pedaling 45 seconds hard and then take a rest for about a minute and 15 seconds. The important thing to remember with this exercise is to maintain your intensity until the last set is completed. This is a good exercise to perform after a ride at moderate difficulty between 60 and 90 minutes. When training on the bike, try to go through a course that you've set for yourself as this is more similar to a triathlon than using a stationary bike.
Run
The final portion is the run. This is the phase where you can make up ground you've lost on the swim and bike. According to Markallenonline.com, running other races before triathlon season will greatly help your running condition. Try running a half-marathon, which is about 13 miles, as this will be a good test of your fitness level. Also, performing long bike rides and swims can benefit your run as these long workouts build good endurance. You should plan on training for a race longer than the one you'll actually be running. You do not want to be completely out of energy before the run even begins.
Strength Training
Your entire body needs to be very strong and fit for a triathlon. According to Beginnertriathlete.com, you need to focus on low repetitions and heavy weight to be strong for a triathlon. Too many repetitions will cause lactic acid buildup in your muscles. Endurance should be built while swimming, biking and running. You need to dedicate your time in the gym to building muscle and strength. When lifting the weight, make sure to do it slowly as this requires the muscle to do more work through a full range of motion.
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