Multiple sclerosis is a disease that, over the long term, attacks your central nervous system. The components of the CNS are your optic nerves, spinal cord and brain. Symptoms may vary from milder problems such as limb numbness, to blindness or paralysis. Many people with MS are able to successfully train for, and complete, a triathlon. A triathlon is a multi-sport endurance race which usually features swimming, cycling and then running in a single event. Consult your doctor before starting any new exercise regimen.
Step 1
Tell your healthcare provider that you are planning to train for a triathlon. Follow her advice regarding the maximum amount of training you should attempt in a day or a week and any medications you may need to take for your MS during the training period. A typical beginner's training period for a first triathlon is at least 16 weeks.
Step 2
Establish a training schedule within the limits set by your doctor, which involves some swimming, biking and running every week. A common beginner's triathlon training schedule may involve four to six hours of training per week, split among the three sports. If you are weaker in one sport -- swimming, for example -- your training schedule may emphasize that sport over the other two.
Step 3
Build up your swimming training over a period of weeks or months. Your swim training sessions can include a mixture of swimming strokes, distances and paces. At regular intervals, perform swimming time trials so you can have an accurate estimate of the time you will spend in the water during the triathlon. If you are swimming in open water as part of your training, have a spotter or lifeguard watch you while you swim. If you suffer numbness in your limbs as a result of MS, consider wearing a wetsuit to stay warmer in the water.
Step 4
Build up your running training, being careful to avoid falling hazards and uneven surfaces. Multiple sclerosis typically has a negative effect on physical balance, so you will be safest training on surfaces which offer minimal tripping hazards. Softer surfaces such as dirt roads or running tracks place less strain on your joints than hard pavement.
Step 5
Work on your biking skills, speed and stamina. Make sure your bike is adjusted to the most ergonomic position which places the least stress on your body. Practice bike skills such as turning, maneuvering, stops and starts. Work on your balance on the bike if this is affected by your MS.
Step 6
Practice transitioning between the different sports in "brick" workouts as race day approaches. A brick may involve swimming then cycling, or cycling then running. Between sports, you will need to change the equipment you are using or wearing; be careful to keep your balance at these times. The time spent transitioning between sports is included in your overall race time for the triathlon, so you will be more competitive with short, smooth transitions.
Tips and Warnings
- People with MS commonly experience episodes of muscle weakness. When you feel weakness in specific muscle groups, focus your training on other areas. For example, if you feel arm weakness, focus on biking or running rather than swimming. Stretch after every workout in your training schedule to combat the muscle stiffness associated with MS. MS commonly causes fatigue. Do not over-exercise to the point where it makes you significantly more fatigued than is normal for you. Stop or reduce physical exercise during a sudden flare-up of your MS symptoms.
- Prednisone is commonly prescribed to alleviate MS symptoms. In the long term, prednisone can weaken your bones and make bone fractures more likely. Take sufficient vitamin D and calcium to protect your bone strength.
Things You'll Need
- Swimwear
- Goggles
- Running shoes
- Bike
- Bike helmet
