How to train to become a tri-athlete
A Tri-athlete is not easy as it seems to be. It is tough! However, it is time to cross this race off the list. It takes three months to properly train for a triathlon, according to eight-time Ironman competitor Sam Cardona, corporate wellness director at New York Health and Racquet Club. Still, many people underestimate how demanding the three-part race can be. But if you follow a well-structured plan you’ll be adequately prepared by race day. If you follow this plan then probably you will see a change in your body both physically and mentally.
It’s not like playing a sport like football, basketball , cricket ,hockey, etc. It takes more than that what is required.
But most important things
- Before training, you need to choose your distance and locate a race .
- If you’re already in very good shape, it may be tempting to dive right into an Olympic distance triathlon (0.93-mile swim, 25-mile bike, 6.2-mile run.
- Ideally, your start should be with a sprint triathlon—half-mile swim, 19-mile bike, and 3.1-mile run—and gradually work your way up.
The swim is the most challenging event, starting the week with 30 minutes of laps in the pool. Focus on your technique and breathing.
Do a run that includes speed work or hill repeats to increase strength and improve technique.
To develop speed, you need to know your race pace—that is, the pace you hope to hit during the running leg of the race. For example, if you want to run the 3.1 miles in 25 minutes, you’d need to practice doing eight-minute miles. Start with an easy 15-minute run to warm up and then run 200 yards at race pace. Then back off to an easy pace again for 200 yards to recover. Repeat five times and cool down with another 15-minute run at an easy pace.
To do hill repeats, warm up with an easy 15-minute run, then go to a small hill—you want a long but gradual incline. Sprint up the hill for 30 seconds then jog back down. Repeat 10 times. Then run on a flat surface for 10 minutes of recovery and do 10 more hill sprints. Cool down with an easy 15-minute run. The goal of hill repeats is to do each set at a consistent speed while covering the same distance
Hit the pool for about 45 minutes. This swim is intended to build up endurance, so be sure to limit breaks between laps.
Combine riding and running with a 45-minute bike ride followed immediately by a 20-minute run. “You have to train the body to run off the bike. It’s a slightly different sensation than running on its own,” says Cardona, which is why this workout is especially important for first-time triathletes.
Take the day off. “If you don’t give your muscles the opportunity to rebuild, you'll end up with an injury,” Cardona says. It’s best to rest after the toughest training day. This gives your body the opportunity to get rid of toxins, strengthen bone tissue, and come back stronger.
Because most people have more time to train on the weekend, Saturday is devoted to the longest part of the race, the cycling portion. (If you work on weekends, adjust your schedule accordingly). Head out for a long ride—between 60 and 90 minutes
Few other points to keep in mind
- Practice hydrating and eating on the bike. You need to train the way you race, and that means taking in some kind of nutrition every 30 minutes—and there are no picnic tables on the trail. Whether it’s gels, bars, or sports drinks, find what works for you and get in the habit of consuming it in motion without missing a beat.
- The biggest challenge when it comes to the final leg of the race is learning to run off the bike. “Your legs will be kind of numb and wobbly,” Cardona says. He recommends starting off easy. Keep your heart rate low and slowly pick up the pace. It’s also good to check out the course beforehand and look at the terrain. Is it hilly or flat? Find similar surfaces to train on.