Triathlon Training Tips
The 2010 Marketing Triathlon Monthly Tips by Richard Lowden
April
Strokes of Genius
Training
Session 1: Endurance. Your goal is increasing the time you
can swim for continuously. Calculate your target time for the
race distance then work towards swimming for that long without
resting. Don't worry about how far you actually cover, just
keep going for that time.
Session 2: Pace. Break your target distance into chunks then
swim at your goal pace, resting between chunks (for say, 30
seconds). If you're on pace, start cutting your rests.
Tip
You need to create a balance between a swimmer's, a cyclist's
and a runner's physique. Focus most of your time training on
endurance - repeated lengths, not time in the weights room - to
build your base layer of fitness.
Get on Your Bike
Training
Session 1: Endurance. You're aiming to build up how long
you can bike for non-stop here. Calculate your target time
for the race distance, then work towards cycling for twice that
time without resting. Don't worry too much about how much
ground you actually cover, just keep turning the pedals.
Session 2: Pace. In the first week, take half your race
target time, break it up into 5-minute chunks and ride at race pace
for those chunks, resting 2 minutes between them. In week 2,
do the same but increase to 60% of target time, in week 3, 70%, and
so on.
Tip
Don't get hung up on the specs and weight of your bike. A
comfortable ride and good position will get you much further up the
road than a few grams saved on the seat-post.
Feet of Strength
Training
Session 1: Endurance. Your goal is running longer without
rest. Take your target time for the race, then run for 5-10
minutes longer each week, so you run for1.5 times your target time
by week 5. Distance doesn't matter, just clock the
time.
Session 2: Pace. Take 80% of your target time, break it into
3-5 minute chunks and run them at race pace with 2 minutes rest in
between. In week 2, increase to 85% of target time, in week 3
to 90% and in week 4 to 100%.
Tip
Treadmills don't maximise your glutes and can make your running
technique lazy. Run outdoors - it's your competition
environment. Plus, it's free!
When buying running shoes, make sure you go to a specialist
running or triathlon shop. They will analyse your posture and
basic running stride and help you get a shoe that suits your
individual style. It'll save you pain and injury.
May
Always eat well. Eat lots of fruit and veg when you're
training hard and supplement that with energy gels, bars and
shakes. It's everything in moderation. The occasional
pizza and glass of wine is OK, but you will feel it the next time
you train!
Strokes of Genius
Training
You should be comfortably continuously swimming for your goal
time, so switch to two pace-improving interval sessions. See
this months tip for variation.
Tip
Elite swimmers use "building sets", which begin slowly and end
with a sprint. They'll give you the stamina of a migrating
whale without the blubber. Do 5 x 100m broken into 25m easy, 25m
50% effort, 25m 75%, 25m 90%. You have 3 minutes to complete
each set. If you have any time left over rest and prepare for
the next one.
Get on Your Bike
Training
You should be continuously cycling for twice your goal time in
your endurance session now. Make the second session a 10-mile
effort at your best speed.
Tip
Learn to fuel well. Electrolyte drinks and energy gels
that don't upset your stomach are priceless.
Feet of Strength
Training
Session 1: A continuous run for 1.5 times your goal time.
Session 2: Warm-up for 10 minutes then run half your race distance
30 seconds faster than half your target time.
Tip
Stop swinging your arms like a majorette and bouncing your head
like David Gray. Too much upper body movement will tire you
out and slow you down.
Try to do plenty of your training off-road. You'll get used
to uneven surfaces which will help to strengthen muscles and
ligaments meaning you can avoid injury.
June
Get everything just so, for example hotel, transport and bike
set up. Sort out the technical stuff 24-48 hours before the
event. Once that's out the way you can concentrate on the
event.
Strokes of Genius
Training
Continue with two pace improving sessions until the week before
the race. Then do one interval session, covering around 60%
of your previous weeks sessions. Swimming is low impact so
you can train closer to the race than with running, but you should
leave a clear two days before race day.
Tip
Make sure you do some of your training in open water. It's
crucial to get used to choppier waters, and the extra buoyancy and
restricted movement that come with wearing a wetsuit.
Get on Your Bike
Training
Keep the endurance ride up at twice you goal time.
Alternate between a pace session, from April, and the 10 mile time
trial, from May, for your second session. In the last week do
one session, lasting roughly your goal time at endurance pace with
five bursts of 1 minute at race speed, resting 3 minutes in
between. Take a minimum two days off before the race.
Tip
You can save time by just being practical. Small things
like keeping your sunglasses in your helmet helps speed things
up. Talcum powder in your shoes can help get them on quicker
too.
Feet of Strength
Training
Session 1: 45 minutes at an easy pace
Session 2: 10 minutes warm up followed by 6x30 seconds at race
pace with 60 seconds rest in between, then 10 minutes warm
down. Leave a clear day between your last session and the
race.
Tip
Have your running shoes facing the right way so you can slip
straight into them in transition. Elastic laces will also
remove the need to check that double knot will hold! (Tim
Don)
Running straight after the bike is a weird sensation, which often
results in 'jelly legs'. It's well worth preparing for this
by incorporating some bike-run sessions in your training to help
your body get used to it.
