Triathlon Blog

As in any other sport, triathletes can also hit a plateau on their training sessions. When you hit the triathlon plateau, it would seem as if you don’t get any better no matter how hard you train. However, you should realize that every athlete has had his training plateau at one point or another during his career. The key to avoid the mental frustration associated with the training plateau is to understand it.

First, you should manage your expectations because the improvements in your athletic abilities are not linear. At the beginning of the training, you can expect that physical fitness will be fast because your body is adjusting to a new activity. It is noted that around 80 to 90% of all athletes get fit on the first few months of their training when they do it consistently.

It is during the last couple of weeks when you are trying to get the final results of your training program that triathlon plateau is likely to occur. Progress in this area can take up to several weeks and getting to the last 5 to 10% to be at top shape can sometimes take even six months for results to show. So if a triathlete is expecting to see the rate of improvements he experienced at the beginning, he is bound to be disappointed.

This is just the normal cycle of how the human body works because the training plateaus during the period when the body is putting your fitness into its “account.” To illustrate this, think of an inverted pyramid, the amount of training you need to do in order to fill out the small compartment at the beginning of training is quite small. But as you go further up, the amount of training required also increases.

Remember, though, that like the pyramid, there is a hole at the bottom. Some people try to work out as much as they can to get to their optimum level but it is possible that this can just be a case of overwork because the amount of work you put in can just leak out of the hole when your body had already absorbed as much as it can.

Getting through the year and racing well in important event will require some planning on your part. Usually, it is recommended to start with the mid-season race and then just plan backward from this point to the level of fitness you have now. To do this, you must first know the date of the race you will participate in during the next 12 to 20 weeks. This is because if you plan any closer than this, you might not be able to take the best advantage of a great build-up, taper and speed program.

On the other hand, you should, likewise, not plan to focus on any race that will occur any farther than the 20 week timeframe because you run the risk of becoming burned out during the date of the important race. Have you ever heard of some athletes saying, I was in incredible shape only a week ago? Well, this is a classic example of an athlete who reached his peak physical state too early.

You should note that having a perfect training plan for a race would take you about 12-20 weeks to prepare for. There is specific number of weeks that is required for each phase of the training such as the base training, the race-specific training, the speed training, and the taper training. All the training you need to do to improve on these factors depends on the amount of time you have between now and the event you are preparing for.

For example, having a 12 week program will require you to have something like 5 week training on aerobic base, around 4 weeks of race-specific training, 2 weeks of speed training and taper training, and then continue with the taper training for another one week. So basically, your training should be concentrated on 10 weeks of building your base, 6 weeks of race-specific training, and 4 weeks of taper exercise.

Every year, just when the Hawaii Ironman competition ends, two possible things can happen to the triathlete. The first is that they may take too much time off and become completely out of shape or they can continue working hard to get a better performance the next year. But it is actually recommended for a triathlete to get a combination of both rest and training during off-season so that they can get rejuvenated and be at their top physical shape at the same time.

Get physical and mental rest

After you finished the race of this season, it is recommended for you to take a break to let your mind and body recover from the stress of racing. You can also get into new activities you wanted to try out in the past because trying out new things will invigorate you. Just remember to keep all your activities fun and uncomplicated.

Develop your technique

Most athletes forget about the importance of technique during the racing season because they are concerned about distance and split times. So the best way to develop your technique is actually during off-season when you only have a few things to worry about.

Don’t strain your body during off-season

There are actually cases when triathletes give an impressive performance during off-season and many people applaud them for it. But you should remember that performing at this pace for an extended amount of time will strain your body. It is better for you to save all your energy for the actual race than to use it all on training.

Improve your weaknesses

It is said that you should emphasize your strengths so that your weakness will be ignored. However, in the case of triathlon racing, you need to have an overall fitness to do a variety of sports. For this reason, working on your weaknesses during the off-season is recommended so that you can perform at your peak during the peak season itself.

Improving your speed is not only improving your dexterity to be faster, speed actually has three variables. These variables include the starting point, the volume during speed session, and the frequency of your workout.
Starting point

Having a good speed block will enable you to have enough time to use your fast-twitch muscles and its energy stream. Usually, the starting point is determined by two factors namely your age and the date when you first started racing. On the other hand, you should also look at your base point. You need to have good speed work, nutrition, rest, and of course positivity to be able to get the best race possible.You need to determine how much speed you can absorb during the week and count back from this to your first goal race. The answer will let you know what the start date of the interval work should be.
Volume during speed session

Then of course, you would also need to determine how much speed is right without overworking your body. In summary, each speed session should have at least around 15-25 minutes of intense workout. You should note that the interval only comes second to the time you do during an intense workout so you should save the high-end work during the actual race.
Frequency of the work-out

Generally, the rule for triathlete is to limit the number of speed workout session to twice a week. So if you are doing a speed training for bike on one day, for example, you need to do speed training for the other swimming and running during your next session. You can mix up these speed trainings depending on what you are comfortable with. However, you should take into consideration that it will take up to three days for you to recover from an anaerobic speed session so plan your work-out accordingly.

Racing in the triathlon requires a thiathele to be prepared both physically and mentally so he should be in the best possible shape. There are three considerations he needs to look into when training for the triathlon including hydration, sodium, and his calorie intake. You can experiment with these three key factors during your training for you to develop a race plan that will enable you to perform at your peak performance.

Hydration

You need to take enough liquid to be able to sustain your weight and last you throughout the race. It is quite simple to find out how much liquid you actually need. Before you head out of your house, you need to find out how much you weight. During the training, you also need to keep track of the time frame of each workout and how much liquid you take during these sessions. After your training session, you need to weigh yourself again. If your finishing weight is around a pound or two lighter than your starting weight, then you took enough liquid. Otherwise, you need to take more liquid on your next workout.

Sodium

Another consideration you need to be aware of is whether to take sodium or not. There are cases wherein taking sodium to supplement your energy intake is recommended to help you achieve optimum level during the race.

Calories

On the other hand, you should also keep tract of the amount of calories you intake. The amount of calories you need is dependent on a lot of factors including the consistency of your workout, the kind of food you eat, and whether you are rested or not. It is suggested that you start with the average amount of food, around 500 calories as your body can absorb every hour. After that, you can either eat more or less this amount depending on what works for you.

In many sports, having a training partner can help improve your endurance and stamina. This is because people are motivated when they see their partner working hard to accomplish the tasks he has set for himself. It is to be expected that a triathlete who trains with another great triathlete will become faster and stronger as well. Perhaps everyone best be aware that this isn’t always the case same as things can’t always go as planned.

There are different objectives of each work-out you do and the training program that you enroll in should be compatible with your age and your skill level. It is possible that skilled athletes are taking it easy on the work-out of their choice while younger, more inexperienced triathletes are just dying from thirst and exhaustion.

If this is the case for you, then you might not be in the right training session. I will not start with the anaerobic thresholds and VO2 Max percentages because all you need to understand about triathlon training in this case is that this kind of training is composed of three speed sessions. These training sessions include the short session, the speed session, and the long session.

It would be ideal for you to train with a triathlon group on the speed session because this is where you will be pushed to perform at your best. On the other hand, you can train with a triathlon partner who has the same skill level as you on the short session and the long session because it will guarantee that the pace you set will be moderate enough to improve your endurance. As you can see, finding the right triathlon partner is every training session is essential for you to follow the right training principles that will allow you to perform at your best during the triathlon event itself.

Triathlon is no joke. You don’t just swim, cycle and run for leisure. It’s a sport which requires intensive training and discipline. A race would mean you’d exert your full effort. The difference between the race itself and the training proper is that at least in training, you’re not competing with anybody. In a race, it’s not only the physical exertion which would press down on you. Just imagine the pressure of having to race with hundreds of other athletes.

Pressure could hamper your progress and might hinder your way to victory. It doesn’t stop there, however. Most times, the stress of the event would take a toll on you and it goes on for days after the event. It’s during these times when triathletes don’t have the strength to get up and start training all over again. Think of it as a very, very bad hang-over. It’s hard to shake off and truth is that you have to rest a few days anyways before you get back on track.

The most ideal period of rest around five days though you could lessen it to three if you’re really itching to go back to training. Your body needs downtime. You’re not a machine, you need rest. Take time to enjoy a training-free day — it doesn’t happen quite often for pro-triathletes. Not only do you have to rest your body but also your mind. As was said, mental pressure is also part of triathlon events. Enjoy time with your family, read a book — free your mind completely from triathlon within that short span of time. Think of it as a catharsis. A race just ended, you need to cleanse your mind and body of that for future races and events. You need to start anew every time so cut yourself some slack and have fun every once in a while.

It’s not only rigorous training that’s involved in being a triathlete. You don’t just train all day and worry about nothing else. Just like in every other sport, you should also watch your nutrition and hence, you should always watch what you eat! Triathletes should always eat the same as non-athletes do. That is, keep it in 2,000 calorie mark. The discrepancy lies in the make-up of those 2000 calories. Athletes should consume more carbohydrates than non-athletes do because athletes need more fuel for training or an event. It’s a different matter altogether, when you’re only beginning and trying to lose weight through triathlon.

To those who say it’s impossible for those with excess flabs to compete in a triathlon, think again. Remember the triathlon episode for The Biggest Loser? With enough motivation and training, even if one is not pro-athlete material, one can compete and finish a triathlon. While surfing through various triathlon web sites, I came across this woman who says she used to be fat until she became a triathlete. If she can do it, so can anybody.

If you’re trying to lose weight to triathlon, first thing to remember is to control your meals. This article in Beginner Triathlete details how you should eat. Basically, you need to follow what the doctors always tell you. Eat your breakfast ALWAYS. A lot of those who want to lose weight skip breakfast in attempts to remove some calories off their diet. Breakfast is important to turn on the engines (to jump-start your metabolism). Another advice would be to divide your meals into around 6 smaller meals everyday instead of three big ones. Of course, drink lots of water since an athlete needs that and most of all, don’t eat junk! With these information at hand, I hope you’d accomplish your goal and lose weight through triathlon.

There are times when over-eager beginners don’t think of consequences and jump the gun. This is one of the reasons why injuries for beginning triathletes are rampant. Just imagine, you don’t train for just one sport — you train for three and for one race no less. With regards to training for triathlon, the key to avoiding injuries is in taking things slowly, doing things properly and being properly equipped.

Don’t Forget the Basics

What you do when you go for a regular work-out, don’t forget when you train for triathlon. Remember to do some stretching before jumping into the intense training routine. It’s physical education 101 all over again. Don’t get too excited and try to mess with the system. You’re supposed to warm up before any type of training is involved and training for triathlon is no different.

Take Things Slowly

If you’ve only just started training, don’t run that full 5 kilometers at once. Training for triathlon takes time and you need to plan your training schedule accordingly. You need to follow this schedule because overexertion could lead injury. If you increase your output as you go along, you’re tuning your body to become more resilient. Accomplishing a Herculean task at the first try might be more detrimental than the opposite.

Be Properly Equipped

As with all sports, you need to have and use the proper triathlon gears and equipments. This ensures that you’re in the best possible condition. If you’ve ever suffered sprains before, don’t forget to use ankle braces. You might also want to consider use proper lubricant on your neck and cuffs to avoid chafing due to your wetsuit. Basically, you need to ensure that nothing causes you discomfort and your only focus is to finish the race and nothing else.

So you want to be a triathlete. You’ve watched the sporting events, have played one or two or all three (but never the three in one go) of the three sporting events before and would like to challenge yourself into doing all three in a single racing event. Have you thought of how to go about next? You know there’ll be a need for training but that’s needless to be said since we’re talking about sport here, not a vacation in the Caribbean. I believe, that when you decide to become a triathlete, you need to worry about your gears first. If you don’t have a sponsor who could shoulder the expenses, going into triathlon might be a bit expensive since triathlon gears are specifically made for that sport and no other.

Swimming

As I’ve already expounded upon, wetsuits used for the swimming arm of triathlon aren’t the same as wetsuits used for other water sports. This is due to the fact that wetsuits made for other sports might be too restrictive in the shoulder area. Plain swimsuits might not be ideal because athletes might be swimming in frigid waters. Swimming caps should be in bright colors so an athlete is visible in dark open waters.

Cycling

In the cycling event of the race, a specialized triathlon bike is also required. This bike is imperative for reduced wind resistance and friction.

Running

Out of the three events, running must be the one with least costs attached. All you need for this arm of the race is yourself and a pair of running shoes with elastic laces. These elastic laces are necessary to avoid lag during the transition between the biking and running arms of the race. It allows the athlete to set the tension of the laces and just pull them into place later.