How to Train for a Triathlon
Triathlon is gaining popularity among athletic people because it showcases a test of stamina and agility. This is a sport even that consists of cycling, swimming and running. Since this is a test of endurance, triathletes should see to it that they seek means on how to train for a triathlon effectively.
Before doing any training, you have to decide on what type of race you want to engage into. There are three distances in a triathlon namely Sprint, Olympic and Ironman. The Sprint distance is the most suitable for novice triatheletes.
Sprint usually has a distance of 750 meters for swimming, 20 kilometers for biking and 5 kilometers for running. Olympic includes 1,500 meters for swimming, 40 kilometers for biking and 10 kilometers. Lastly, Ironman covers 3,800 meters for swimming, 180 kilometers for the biking event and 42 kilometers for running.
Swimming. In doing your training, you need to have a pool to practice on. Make sure that you have swimming gears needed like goggles and comfortable swim wear.
In improving ones strength in this area, make use of the training program based on weight at least once a week. Combine it with the warm up, leg kick, drills, sprint and cool down two times a week.
For beginners, a warm up of 150 meters help you get at ease in the water to facilitate easier swim. A leg kick improves the floating abilities of the athlete while drills focuses on leg kick and hand entry. Sprint in a 25 meter ground area boost speed in frontal crawl whilst cool down helps improve breathing.
Biking. You should make use of a reliable type of bike for your training as well as ANSI or Snell approved helmet. You better make sure that you give enough time to improve your biking skills because this is where most time is consumed.
Similar to the swimming division, a training guide based on weight promotes muscle development. Make it your goal to do once a week a weight training program. You can have it done alternately with your swimming sessions. Do not overuse your muscles though because this may lead to injury and reduced performance.
Spending your practice with a buddy is enjoyable and very helpful as well. Both of you can have an exchange of ideas on how to train for a triathlon. You can even join a triathlon club which can provide you helpful advice to improve your skills.
Make it a point that you vary your cycling distance base on your level of fitness. Increase your endurance by at least three times per week of training. Moreover, practicing in uneven terrain and higher altitudes may also improve your strength and lung capacity.
Running. The only thing you need for your running program is good pair of running shoes. In your training sessions, you have to adjust your running distances according to your level of fitness.
Transition from biking to running is a difficult task for most players. You have to get used to this by having cross trainings through the use of rowing machine, exercise bike, running track or running machine.
Aside from practicing the events individually, make sure to time yourself in practicing the entire race. Time yourself as you do all the necessary activities from changing attires, taking a little rest for water or food up to finish the game. This will give you a feel of the entire race and make you see the areas that you need to speed up.
It is indeed true that practice makes perfect. Learning the basics on how to train for a triathlon is crucial because it prepares not only the physical aspect but the over-all being of an athlete.
