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Welcome to our Triathlon 2011 Team Site

This year’s target €1,000,000

Supporting:
Afrika Tikkun

Sections
 

Training

In this section you will find some general tips on how to make your training enjoyable and successful. You can also click on the following links to give you more information. http://www.thelondontriathlon.co.uk/Triathlon_Training_Programs.html

 

General tips - from an experienced Belron® triathleteStreamline swimmers

Swimming:

When most people go swimming, before getting out of the pool they will have a rest so their body can recover. On the day of the triathlon, you will want to get out of the water and start the transition to the bike as quickly as possible. Most people will find that as they get out of the water their legs will be a bit shaky and they may even feel a bit dizzy. This is because your body has quickly gone from being supported in the water to having to support itself on the ground. You can stop this happening on the day by getting your body used to the change from being in the water to being on the land. All you have to do is rather than resting in the pool at the end of a swim, jump out and walk around the pool for a couple of minutes.

Wet suits:

It’s really good to get used to swimming in a wet suit. While the benefits of a wet suit are that it keeps you warmer and also makes you more buoyant, unfortunately it will feel tight – especially around your shoulders. You will soon get used to the feeling but as ever it is better to do this before the big day! (Note that some people have been known to try their wetsuit out in their local heated swimming pool – the general feedback is that you last about 1 minute before going very red and feeling like a “boil in the bag” meal!)

Swimming in “Open Water”: This is a very different feeling to swimming in your local swimming pool – you can’t touch the bottom (although you probably wouldn’t want to anyway!) and there is no side either. In addition, there are no lines along the bottom to help you swim in a straight line. To ensure you don’t end up swimming in a zig zag across the water, every few strokes look ahead to ensure you are heading towards the next buoy/turning point in the water. This is obviously only relevant for those swimming freestyle – those who opt for breast stroke will (hopefully!) be looking ahead anyway!

 

Triathlon tips from a beginners perspective...... runner

Running:

  • Get a decent pair of running shoes fitted in a shop where they know what they are doing
  • Build up gradually, if you can’t run the whole distance at first run for 4 minutes, walk for 1 (or something similar) and gradually reduce the walking
  • Stretch before and after, especially afterwards.
  • If you are super keen and want to improve your speed do some interval training
  • Don’t eat 2 hours beforehand
  • Practice drinking water or energy drinks while you run, take small sips so you don’t feel sick!
  • Don’t try anything eg energy drink on the day that you haven’t tried in training 

Swimming:

  • Build up to the distance gradually, start by resting after each length (if you need it), then every 2 lengths, every 4 lengths until you can do the whole distance
  • Practice looking around while swimming and avoiding collisions!
  • Make sure you have goggles, it will do wonders for your technique, and make sure they don’t leak and are fixed on firmly!

 Cycling:Cyclist fighting through the rain

  • Cycle to/from work to be green as well!
  • Practice drinking from a water bottle as you cycle, so you don’t fall off! 

 

Here are is a link to beginners training plans/websites:

http://www.trinewbies.com/tno_trainingprograms.asp

General training tips:

  • Set yourself a realistic target and use a specific plan to achieve it. Start off little and often and build up steadily, getting into the habit of taking part in your chosen discipline. 
  • Join a gym to improve general fitness and co-ordination OR find a partner to train with. 
  • Adapt your training plan to take account of unforeseen illness, injury etc, don't just abandon it. Don't train when you are ill or injured - listen to your body.
  • Make sure that you have completed the discipline at least once before the big day to give you the confidence. 
  • It's good to go at your own pace, listen to your body and build a bit of confidence to start with.
  • Get plenty of rest. A good regular sleep pattern helps recovery. 
  • Keep a log of all your training - this is great not only because it shows your progression and helps with motivation but it means you can assess what works best for you and what doesn't.
  • Rest when you need to, be realistic about your expectations and listen to your body. If you are not sure whether to train ask a doctor, physio etc. It is best to achieve your target later rather than never. 
  • Do not compare yourself to others and don't expect every session to be better than the last one.
  • Hydrate: Make it a habit to drink water throughout the day.
  • To aid recovery the most crucial time to eat and drink is in the hour immediately after you have exercised.

 

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