Five Secrets of Triathlon Training

Five Secrets of Triathlon Training

Five Secrets of Triathlon Training

If you are training for your first triathlon then you probably have lots of questions. Where should you go to train? What times of day are the best to train? What training plan should I follow? In addition to these normal questions, another that you should be asking is "What is nobody telling me about triathlon training?" Behold, five secrets that all the pros know about, yet no one shares with the beginners!

1. Periodization

Periodization training is focusing on different types and frequencies of training during different times of the year. In the first phase you should focus on developing your technique in all three areas and crafting your aerobic training routine. It's important to make sure you have sound technique at the beginning of your training to ensure you are training in the most effective way throughout the process. Often this phase is known as the drill phase where you are sure to do countless laps in the pool, work on your running strides, and spinning drills. The next two phases are the pre-competitive and competitive phases where you focus on pushing yourself to 80-90% heart rate and capacity, then 85-85%. Your training consists of intervals where you push yourself to train hard, followed by a few minutes of rest. If you tried to do the last two phases first, you are putting yourself at greater risk of injury.

2. Take care of the most important machine.

Beginner triathletes often get wrapped up in purchasing the best equipment and gadgets, and forget about their most important machine their bodies! It's crucial to know everything you can about your body before you get into the thick of training. Do you have correct posture? Do you have one leg slightly longer than the other? How's your blood pressure? Knowing the answers to key body questions can help you train more effectively and lower your chances of hurting your most vital machine!

3. Don't skip stretching.

It's natural to be inclined to cut corners sometimes. An exercise that you should never cut out of your training is a good stretch before and after. Not only should you stretch to reduce your chances of pulling a muscle, but increased flexibility means better range of motion which means increased strength.

4. Don't zone out.

Many triathletes talk about zoning out during the running portion, especially because it's considered to take the least amount of technique. Experts say that this is the last thing you should do. If you zone out and think about other things, you are less likely to be thinking about your technique, which is just as important as in the first two legs, if not more. Focus on your running and how you're lifting your legs. If you stay attentive during this last push and run the way you were trained to, you can make huge strides (literally and figuratively).

5. Use the 90/90 stretch during your swim training.

It's crucial to create and practice your body roll when training for the swim portion of the triathlon. One thing that often prevents a smooth, fluid body roll is tightness of motion in the shoulders, arms, and torso something that often goes unnoticed by you and your coaches. In order to generate power in the water, you need to have this flexibility. The 90/90 stretch is recommended for those with tight muscles. Lay on your side with your knees bent and your arms together, outstretched. Rotate your torso out, away from your knees and bring your top arm across your body so that your arms form a straight line on the ground. You should feel the stretch through your shoulders, arms, and torso.

Now that you are privy to the secrets of the pros, it's time to begin your training. You can do this! With these secrets and a great training program, your first triathlete will not be as difficult as you might think.

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