Triathlon Training Tips - Part 2

Last week we shared a few tips for getting started training for a triathlon. Today we're wrapping up with some specific tips for each part of the race:

Swimming

Training for the annual Ironman World Championship triathlon (Photo credit: Wikipedia)

For swimming, experts recommend 30 minute laps on one day and then 45 minute lap sessions on another day. Laps should be done at a consistent pace without stopping.

Biking

One day should be dedicated to a long bike ride, at least 60 to 90 minutes.

Run Speed Training

Then there is speed work for the run portion. Trainer Cardona recommends doing runs that include speed work and also uphill runs to improve strength and technique.

A week of training is topped off with a 5k tempo run, performed at both a consistent and fast pace. The main race speed portion should be about 20 minutes of the workout, but, you should increase the time spent at race pace each week until you're able to run the entire race distance at that pace.

Keep your training regular so you don’t lose the benefits of your previous workouts, but, do so in a pace and regularity that your body’s current abilities allow.

Strength training

Cardona also recommends those in training to perform strength exercises on the same days as swimming training is performed. The workouts should target full body conditioning, and work those muscles most needed for the event.

The moves he recommends are lat pull downs, shoulder presses, and lateral raises. For the legs, good workouts include, leg extensions and hamstring curls. Core workouts are also important, such as planks and v-ups.

Unlike body builders, those training for a triathlon do not want to build bulk - strength and tone is what is needed, and therefore, it is best to train with 3 sets of 10 reps for each lift.

Supply your body with the right kind of fuel

If you think that hard core cross-training is all there is to triathlon training, think again. Whether you’re doing a sprint triathlon or Ironman, your training will push your body to the max. You will be burning more energy during training than most people do for an entire day, so, you need the right fuel to keep you going.

Develop a healthy meal plan that will give you maximum energy to endure your training. Avoid eating processed food and binging on energy drinks because the unhealthy ingredients and chemicals in these food items will weaken your immune system and slow down your recovery time.

Nevertheless, take it easy on the protein, as you are training as a triathlete and not a bodybuilder. Focus on having plenty of whole foods like, vegetables and fruits, whole grains and grass-fed meats in your diet and make sure to incorporate complex carbs for energy before workouts and hydrating liquids after to replenish the body.

Ironman Australia swim finish line. (Photo credit: Wikipedia)

Acclimate to your new lifestyle

Participating in a triathlon should not be a one-off thing, even if for now you do train just to have a shot at your first triathlon. Being on top of your game often requires serious commitment, so, it is best to develop an attitude that a triathlon is actually a lifestyle sport.

If you aren’t already living the life of a sportsman, embrace the fact that you should, as it will facilitate life-long success in either this sport, or any others you may participate in, like marathons.

From changing your sleeping habits in order to ensure that you have enough time and energy to go through your training, to specifically planning out your day to ensure enough room for daily workouts to developing commitment and passion to be a good athlete, accept the fact that training for a triathlon will change your lifestyle.

Participating in a triathlon can be a rewarding experience, as it can bring great physical and mental benefits, just be sure to do it right and your hard work will be rewarded with a more fit and healthy body, and a more positive outlook on life and your abilities!

5 Benefits of Biking To Work

Do you commute every day? If so, then you and I have something in common, along with tens of millions of others. Many people choose to drive to work, while others may take a train or bus. However, few choose to cycle. But cycling could be the best choice of all, and here’s why:

1) Save Money: Choosing to cycle to work is pretty much guaranteed to save you money, and who isn’t looking to save money in these difficult times? Firstly, you don’t have to pay for a car in the first place. Secondly, you don’t have to pay any tax for your car. Thirdly, you don’t have to pay for fuel and, well, you get the picture.

If you’re using any kind of transport other than your own two feet to get to work every day, then you’ll almost certainly save money by going on a bicycle instead.

(Photo credit: tejvanphotos)

2) Improve Your Health: With many of us doing little more than sitting at a computer all day while at work, exercise is becoming more and more important to living well. It’s your body that keeps you going day in and day out, so it’s important to keep it in decent shape.

Cycling to work is a fantastic way to help keep your body healthy. By cycling, you’ll also eliminate the need to spend so many hours in the gym before and after work, saving you money and also time.

3) Clear Your Mind: Those who exercise regularly know how good it can feel for the body, but they also know it feels good for the mind. Exercise can help clear your mind, distracting you from your worries and concerns. It’s also a known fact that cardiovascular exercise can help with mental health, reducing both anxiety and depression.

4) Help The Environment: Global warming scientists suggest that we could have a big problem on our hands if we don’t start to take action right now, and the best place to start is with your carbon emissions. One of the biggest sources of these emissions is car travel. By using your car less, you can directly contribute to reduced carbon emissions.

5) Save Time: Although cycling isn’t usually thought of as the fastest way to travel, it clearly beats walking. However, on commutes where there’s a lot of traffic, cycling can also be quicker than travel by bus or car if you don't live too far away. Even if it’s slower than your car journey, you’ll still get to work pretty quickly, and can enjoy the other benefits listed above at the same time.

Spring is a great time to get outdoors and onto your bike, so there's never been a better time to incorporate bicycling into your daily transportation and exercise routines.