A triathlon is an exhausting and very demanding sport, your body will be pushed to its limits and pushed to places that you would never imagine. Preparing yourself physically for this kind of sport is crucial. There are many different factors that you should consider before starting your training, here are some helpful tips:
Your training program must be a well planned out, think about… how much time you have to train, where you plan to train and what time of day you train best? You have to balance between the three different activities so it is important to make sure you mix up the training but keeping to realistic ‘target times’ for each activity. One thing to keep in mind is to follow the 10% rule – Never go up in training distance or duration by more than 10% the following week. If you do, you will be sorry.
It is important to make sure you are getting the right nutrition when training for any long distance sport. Think about how many calories you will need to fuel your workout so you maintain energy levels throughout. Make sure you have a balance of complex carbohydrates and protein at every meal. ‘Meal timing’ is crucial when training for long periods, for sessions more than 3 hours long it is recommended you consume 200-300g of carbohydrates 1 to 4 hours beforehand.
Recovery is one of the most important things to consider when training. If you do not sleep well and rest when you ‘need to rest’, your muscles will not be able to perform at a high level on a daily basis. It is recommended that you schedule one ‘rest day’ per week, otherwise you will burn out. An alternative to the rest day is doing ‘active recovery’; this is where you do easy 30 minute workouts to loosen up the muscles. Some people like to use foam rollers to massage and target areas like the spine, hips, quads and calves.
It is recommended that you drink about two and half liters of water per day when training. When training for a sport like triathlon you should try to drink around ‘four to five liters’ of water on training days. Try to always have a bottle of water at your disposal because staying hydrated is a key part of keeping you performing at your best. Dehydration can be the main cause for lack of energy, click her for more tips on dehydration.
There are a few basic requirement you will need to complete your triathlon training, but as a beginner you should think about the extent to which you want to invest in your kit. ‘For the swim’ you will need a wetsuit and goggles. ‘For the run’ you will need a pair of good quality running shoes, a pair of shorts and a t-shirt. ‘’For the Cycling’ it is recommended that you invest in the best quality tri bikes as this will last you for years as it is a one-time-buy item. There are some schemes available to help with finance, the cycle to work scheme is one example.