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APRIL 24, 2002
Training for a Triathlon
Proper training for a multisport event such as a triathalon requires training for speed, cardiovascular and muscular endurance, and mastering proper technique specific to the sports.
A mini-triathlon, also known as a Sprint Distance triathlon, ranges between 0.3 and 1 km (one-quarter to two-thirds of a mile) for the swim, 8 and 25 km (5 to 15.5 miles) for the bike, and 1.5 and 5 km (almost 1 to 3 miles) for the run.
EQUIPMENT
Swimming
Swimsuit or wet suit for cold-water swims
Swim cap
Goggles
Bicycling -- A trip to the local bicycling shop can provide an essential education into the choices of equipment available
Bicycle and helmet
Sunglasses
Water bottle
Bicycle Shorts
Gloves
Running
Running shoes -- tennis or aerobic shoes will not do; they are not designed for the straight-ahead, heel-strike type of movement you will need.
TECHNIQUE
Swimming
The most effective stroke for triathletes is the crawl. In the water, it is essential to disturb the water around you as little as possible. Try not to create any movements that are not essential to the swim stroke. Keep your body streamlined: head, arms, and legs moving in a very straight line.
Cycling
Peddling efficiency, or the ability to develop smooth circular strokes, is critical to speed.
Riding position affects aerodynamics and can give your hip extensor muscles a mechanical advantage. These muscles give your legs power. The full crouch position, with the upper body in a horizontal position, causes the lowest wind resistance.
Running
Running speed = stride length and stride rate.
TRAINING
Since our bodies adapt quickly to movement, variety in a training program is needed to keep the body improving. Five components of training that should be included in preparing for a triathlon are: Aerobic training, Anaerobic training, Strength training and Speed training, and Flexibility training.
- Aerobic training: Work at an intensity of at least 60% of your maximum heart rate (MHR) for at least 20 minutes. This type of training increases your fatigue threshold, enabling your body to go longer before entering that fatigued state.
- Anaerobic training: Work at a high heart rate intensity of 80%-90% of your MHR. Increases your tolerance to lactic acid buildup, which improves muscle efficiency.
- Strength training: Train at about 70-75% of your one-repetition maximum. This means that you should be able to complete about 15-20 repetitions to fatigue. Circuit training, which is a method of training that keeps you constantly moving from one exercise to the next, is optimal. This promotes muscular endurance and develops strong tendons and ligaments. See Workouts for Women (run by Florida personal trainer Joni Hyde) for Circuit training home exercise programs for women of all fitness levels.
- Speed training: Practice the pace you will be using during the race. This develops the neuromuscular pathway between the brain and the working muscles.
- Flexibility training: Stretching the entire body after your workout or training session provides the most benefit. Stretching prevents injury and increases your range of motion.
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