Category Archives for "Training For Triathlons"

The Best Triathlete

Triathlon: How to Be the Best Triathlete

“Giving you tips on how you can make your better, best for your next Triathlon race. Read more now!”

The Best Triathlete

A grueling triathlon competition features miles of running, swimming and cycling. It is not for the weak. Don’t let the prospect of finishing the course intimidate you, however. There are tricks you can employ to ensure you perform at your highest level and have the endurance to complete the race, whether you’re doing sprint distance, international/Olympic distance or even Ironman distances.

Nutrition
Food is fuel for triathletes, who are known to burn more than 3,000 calories a day as they train and more than 8,000 calories during a triathlon, according to energy expenditure data from Mueller College fitness trainers.

1. Drink plenty of water.
Known to sweat profusely, triathletes can lose one to three pounds of water daily while training. Certified nutrition specialists at Hawaii University attest that triathletes can lose as much as four pounds of water during the actual event. Many triathletes combat this water loss by drinking a gallon of water or more daily. Always keep water nearby during workouts and sip throughout.

2. Avoid processed and non-nutritive foods.
Fitness trainers advise triathletes to opt for pure fuel by eating whole foods and avoiding processed or refined foods. Triathletes should strive to avoid sugar, convenience snacks, fast food, alcohol and sodas. Do not avoid salt, however; triathletes lose an excessive amount of salt through sweat.

3. Eat enough food.
Normal caloric intake will not be enough for a triathlete’s training workout or competition. Some novices make the mistake of not consuming enough food, leading them to suffer fainting spells, exhaustion or poor performance. Aim for at least 3,000 calories daily, adding more if you appear to be losing too much body mass during training.

4. Focus on CPF: carbohydrates, protein and fat.
These three type of foods represent the macronutrients needed for the exertion and endurance required for triathlons. Carbohydrates are considered the most crucial component; nutritionists recommend consuming three to four times as many carbohydrates as protein with each meal.

Athletes must always eat carbohydrates before working out to meet the body’s need for complex sugar and glycogen. All three food types must be eaten at every meal for balance. Consider grilling, baking or broiling meats instead of frying them. Fats can be drizzled on breads or incorporated into sauces.

Training
1. Start training six months before the competition.
Taking just a few months to train will make finishing the triathlon too difficult and could lead to exasperation or injury. Most trainers recommend at least six to seven months of training so that athletes can’t start with light workouts and increase them by no more than 10 percent to 15 percent each week. More at 10 Easy Ways to Be the Best Triathlete

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Kids Love Triathlon

Triathlon Plus: Preparing Your Child for Triathlon

“Triathlon plus – your child wants to do Triathlon too? Below are tips on how to make them a winner. Read it now!”

Kids Love Triathlon

Training and preparing for three different sports in one can be a little more intimidating than deciding to do a kid’s running race or local 5K. Three sports are a little more difficult to balance. So we’ve come up with some tips to help parents and kids better prepare for a kids triathlon. This is not intended to be a regimented training plan, but simply some ideas that you can do as a family to better prepare your kids for the triathlon.

  • At the beginning of summer start being more active outdoors with your kids. Go on family walks, bike rides, or even go to the pool together. While on these family outings you can challenge your kids to races with dad or mom for short distances. This will get the kids used to giving a little more effort that they might be used to. Start short, then move to longer races
  • It would be good to take these outings in a local park where you don’t have to watch traffic. Rotary park on south Merritt Island or Mitchell Ellington park are great places to “train”. They are especially good if you have smaller children not doing the race, they can play on the playground while you and your other child(ren) ride or run
  • “Cross Training” is also great fun. You don’t have to swim, bike, or run all the time. Try playing soccer, throwing a Frisbee or football, going on a family hike, or any other activity that gets you all moving together
  • While it is good to have outdoor activity with your kids every day, you don’t need to do all three sports every day. It is more than enough to do each sport once or twice per week
  • Work on the sport that your child may not be to sure of in a positive and fun way, no pressure
  • By about late June, you should build these fun family outings to where you are swimming, riding, or running the actual distances or further that they will be racing. There is no need to do “two a days” or to try and do all three in a day. Remember these are a lot more fun as family outings, but if you have smaller children who are not doing the race, it might be good for the older child(ren) to get some special one on one time with mom or dad to “train” for the race
  • In the middle of July it would be good for you and your child do a bike followed by a run. This is the closest thing to a workout you will do together, and it is called a “brick workout” because your legs feel like a load of bricks when you try to run after riding your bike. Remember to make it fun, you’re not training for the Olympics. Do a few bricks (one a week) starting with shorter distances and working up to the actual race distances
  • Also in the middle of July you should practice the transitions with your child. Most people don’t think about preparing for the time between the sports, but this is where most confusion occurs. Here are a few specific things to prepare your child for.
  • Locating their own spot. It is good to use a favorite or colorful towel to help your child locate their spot in transition area. There are going to be a lot of bikes in there and even though the volunteers are great at helping the kids to their bikes, it helps if the kids have a bright or fun towel to look for.

Locating their own spot. It is good to use a favorite or colorful towel to help your child locate their spot in transition area. There are going to be a lot of bikes in there and even though the volunteers are great at helping the kids to their bikes, it helps if the kids have a bright or fun towel to look for. More at How To Prepare for a Kid’s Triathlon

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Off Season Training

Triathlon Blog: Off Season Training

“Looking into a Triathlon blog to answer some of your off season training questions? Look no further. Check this out now!”

Off Season Training The off-season presents an interesting conundrum in that the more experienced and fit we become, the deeper our end of season recovery needs. As well, the greater our fitness at the end of our season, the more damage we can do by coming back too quickly. My greatest off-season errors have come following my best end of season race performances.

I like to look at the off-season in three phases. Each of the three phases will last between two and eight weeks. With my own athletes, we typically use three to four weeks per phase.

Phase One – Total Rejuvenation
Following the final race of the year, we shut it down completely. No structured training and nothing challenging. I encourage my crew to sleep as much as they can and take up a non-triathlon project. For example, I used my 2008 off-season to create this website!

You’ll likely gain some weight in this period, that’s to be expected. Remember, though, that the goal is mental and physical relaxation. Stacking on the pounds isn’t a goal of this phase, or any time of the year.

The most common questions about this phase are: how easy should I take it; and how long should I take it that easy?

You should take it very, very easy in this phase. For the three weeks after IMC 2002, I averaged one hour per week of training — I was exhausted! Twelve weeks after my return to training, I had life best fitness and won Ultraman Hawaii.

There is much greater risk from a week too little rest, than a week too many. Part of the benefit of a longer period of total rest is that the short term loss of fitness prevents you from smoking yourself when you return to training.

My recommendation is that the higher you take your fitness, the lower your off-season needs to be and the longer Phase One should be. Cam Brown mentioned to me that he feels that 4-5 weeks is a requirement for him after IMH.

Phase Two – Aerobic Reintroduction
After an extended break from training, you’ll need a period where you get your body used to moving again. I tell my crew that the goal of this period is simply to “do a little something every day”. Expect the first 14 days to be challenging, they always are. However, around two to three weeks into this phase, your aerobic systems will kick back in and you’ll start to feel more like your old self.

As it is the greatest skill oriented sport, most athletes will benefit from making swimming their highest frequency activity in this period. At the end of 2000, I had a desire to learn bilateral breathing as well as flip turns. So in this period, I skipped masters and focus on picking up new skills. It paid MASSIVE dividends for my swim development.

You’ll want to limit training at (and completely avoid anything above) your steady zone. Be VERY cautious in group training environments. Your discipline and patience will pay off.

If you do strength training then this period should be light in nature and focus on a wide variety of lifts. You’ll get clear feedback if you over-do-it (extended muscle soreness). If a lot of soreness happens then you’ll need to back off on your strength intensity – weights should be “embarrassingly light”. Don’t seek to “add” any strength until you’ve been training for six to eight weeks. You’ll get a bit stronger from the training but let it happen naturally.

Phase Three – Early Base Training
So you’ve taken your break, avoided the late season hammer-fests and have restarted your aerobic and strength platforms. What next? It’s time to start your base training, with a twist.

If you are new to the sport then I would recommend that you focus on balanced, traditional base training (see Endurance Training Essentials).

If you have completed several seasons of Ironman racing then you have some choices that you can consider working into your preparations:

Sustained Flexibility – In the winter of 2001/02, I underwent a crash course in yoga. For ten weeks, I averaged five to eight hours of yoga every week. It was humbling to learn a new skill but I made excellent progress and my body (and TT position) have been improved ever since.

It takes a lot more effort to take the body to a new level than to maintain it. Realistically, this is the only time of the year where you will have the time to make a true commitment to flexibility. If you experience back pain, are frequently injured or simply want to improve your bike position – then this is time very well spent. More at Making the Most of Your Off-Season

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