Triathletes have to be well-prepared in order to deal with the rigours of the multi-disciplinary sport. (Photo: SSC)
Triathlon is a multi-disciplinary sport consisting of swimming, cycling and running. It has grown in popularity in recent years. Distances vary in this sport and can range from a 200m swim, 5km cycle and 2km run in a sprint category to a 3.8k swim, 180km cycle and 42km run in an Ironman race. It is thus an extremely taxing sport, both physically and mentally. Triathletes require exceptional strength and endurance to last a race. At different points in the race, different muscles and energy stores are used which is why training for a triathlon is diverse yet intense.
1) Goal Setting
Set a weekly, monthly or quarterly goal. Base it on duration, mileage, calories, and weight. For instance, tell yourself that in one week, you must swim at least 6km, cycle 50km, and run 10km. Set your sights on a race and aim to lose at least 4kg three months before it, before losing another 4kg two months before the race.
2) Set up a structured training plan
The “no pain, no gain” mantra is often wrongly put to use, especially for people who think that that is the only way to improve one’s endurance. It is, however, more important to train smart than to train hard. Start your training with a proper warm-up, and make sure you stretch the primary muscles used in the exercise.
3) Practice swim starts, exits, and transitions
Usually the most neglected in training, it is nevertheless crucial to experience what it is like to jump into a swim, get out of the swim, hop onto your bicycle, and dismount to commence running eventually. Run the process through your head time and again to get the order right. For instance, it will be easier to take out your helmet first before wearing your shirt for the run. Think about how you would set up your equipment and belongings to smooth out transitions. Remember to also practice mounting and dismounting your bicycle.
4) Brick workouts
There is a big difference between running on fresh legs and running after a gruelling time on the bicycle in a triathlon. Amateur triathletes usually get cramps as they are not well-prepared. To prevent this, you will need to practice it regularly in training. Brick sessions involve doing a bike-run workout. It will help your leg muscles get used to the switch from a cycling leg to a run and lower your chances of getting cramps. Vary your brick sessions accordingly, doing a shorter ride followed by a longer run on certain days, and vice-versa on others.
5) Mental rehearsals
A great time to prepare yourself mentally for a triathlon is in the final week leading up to race day. Find some quiet time to sit or lie down and imagine yourself swimming, cycling and running just like how you would in the race. Picture yourself going through the race course and pick out landmarks as goals along the way. This practice helps if you know the race course.
6) Get the required equipment
Goggles
To improve your visibility in water, you must be equipped with a good pair of goggles. Popular choices include those which are shock-resistant, anti-fog, and anti-glare.
Triathlon Bicycle
There is no rule specifying the type of bicycle allowed in a triathlon race. However, it is important to find one that can efficiently maximize your performance.
Running Shoes
The shape, size and the inward rolling of your feet should be greatly considered when choosing your shoes.
Triathlon Clothing
This might be a tri-full or a two-piece suit that varies in length, style and function. There are thousands to choose from. Most importantly, though, choose one that feels comfortable, allows free movement, and fits like a glove. Never consider saggy-looking suits made from heavy materials. These will only serve to weigh you down as moisture collects while you perspire during the race.