If you are looking for a challenge, want to vary your exercise routine or are hoping to enter competitions, triathlon training can push your fitness to the next level. Because triathalons consist of a swim, bike ride and run, they offer a stiff challenge to everyone from beginners to Ironman-level athletes. Even if you don't want to compete, triathlon fitness training can be an effective way to improve your overall health, lose weight and enhance your athletic skills.
Sport-Specific Training
Triathlons consist of three distinctive elements, and to master them properly you need to focus on one aspect at a time, according to "Triathlon Training For Dummies," which says most people are markedly stronger at one discipline than another. Depending on your background and preferences, you might be best at swimming, biking or running. This means you may need to do extra work to improve your technique in the other disciplines to achieve balanced fitness.
Swimming
Hermann Aschwer, author of ""The Complete Guide to Triathlon Training," says swimming is the discipline most people struggle with. However, there are a variety of benefits to swim training, including less risk of injury than running or biking, developing a higher anaerobic threshold -- which means you use oxygen more efficiently -- and confidence that you can complete the swimming and still have energy for the bike ride and run. Training with a swim club or triathlon group is a way to stay motivated and it gives you the chance to get expert advice from the coaches.
Biking
The bike section of a triathlon has the added challenge of requiring the most equipment. If you are planning to compete, you will need a racing bike, though for fitness training, you can use an ordinary road bike or even a mountain bike. A quality helmet is essential. Once you have the gear, focus on building your bike fitness through a combination of hill training, long rides and sprint work. You should avoid "junk miles" -- long slow rides just for the sake of miles -- and focus on developing the endurance and speed to get you through your chosen triathlon distance.
Running
Running is the final section of competitive triathlons, but it is by no means last in importance with regards to your fitness training. Running is an effective cardiovascular workout. It burns nearly 1,000 calories per hour, according to the Mayo Clinic, making it a top choice for weight loss. "Championship Triathlon Training" recommends checking your technique and modifying it so you are landing on the balls of your feet, with quick strides, leaning slightly forward. This can help reduce the risk of injury.
References
- "Triathlon Training For Dummies"; Deirdre Pitney, Donna Dourney; 2008
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 hour; 2009
- "Championship Triathlon Training"; George M. Dallam, Steven Jonas; 2008
- "The Complete Guide to Triathlon Training"; Hermann Aschwer; 2001
- "The Everything Triathlon Training Book"; Brent Manley and Lucia Colbert; 2009
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