Triathlon : How to prepare effectively ?

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Are you a good swimmer? You are also a good runner and you like cycling. So, why not try out the triathlon? Nabaiji will help you to prepare your training programme so that you will be at your peak on the day of the race, by setting yourself attainable objectives without causing any damage to your body.
 

HOW WOULD YOU DEFINE THE TRIATHLON?

"One sport, two transitions, three disciplines", that's how you could define the triathlon. Increasingly, sportsmen and women are not satisfied with a single activity, they want to enjoy the thrill of trying out new things. Sportsmen and women gladly switch from one activity to another and are drawn to multi-disciplinary sports. That's why the triathlon is growing in popularity. Combining swimming, cycling and running, it requires training because it is a discipline which combines three endurance sports.

 

In addition to practising 3 sports activities that form part of a single discipline, triathletes also seek to break free by going to unspoilt and exotic locations because the sport is practised in open water and outdoor locations.
To complete a triathlon without a hitch, triathletes must be familiar with their physical strengths and weaknesses. They must also know their energy reserves, develop them and learn how hard to push themselves over the duration of the event.

 

There are several types of triathlon, covering shorter or longer distances, which you will have to choose according to your level of ability.


HOW DO YOU TRAIN FOR A TRIATHLON?

The triathlon is a new type of training because it combines three sports. This diversity necessitates a brand new and modern training approach which incorporates a new factor: cross training.
The new process involves a training programme which can be treated very differently depending on the time of year.
On occasion the training will be varied and at other times it will be geared to avoiding any risk of injury and preventing psychological fatigue during recovery periods.

 

For the swimming, whether the distance is long or short, a significant proportion of the training must be done in the pool throughout the year for the following two important reasons:

  • the maintenance of your swimming technique
  • the relative lack of any positive transfer of swimming training in developing running performance.

 

As for the cycling, the training must focus mainly on improving fundamental aerobic performance, regardless of the type of preparation chosen. Indeed, cycling is a carried sport and it is worthwhile focusing more on endurance training in this discipline in order to reduce any risk of injury. A slow continuous form of training, which is practised in a group or alone.

 

Finally, for the running, the same principle is employed depending on the distance you wish to cover. Whether this distance is long or short, long distance runs must form part of the training regime to minimise the risk of injury while allowing the muscles to make the necessary adaptation to racing.

HOW SHOULD YOU PREPARE YOUR TRAINING SESSIONS?

The triathlon is therefore an endurance sport made up of 3 different disciplines which follow on from each other in the following order:

  • freestyle swimming,
  • cycling,
  • running.

 

The transition is a specific element of the discipline. It begins at the end of a discipline, finishes when the next discipline starts and therefore includes the transition which occurs in the bicycle park.

 

Given that this is one of the specific features of the triathlon, it is therefore worthwhile including this aspect in your training programme.
There are 2 types of transition:

  • swimming / cycling,
  • cycling / running. 


AND FINALLY, HERE ARE A FEW WORDS OF ADVICE ON HOW TO PLAN YOUR TRAINING SESSIONS… 

Whatever the sport you practise, it is sometimes difficult to get yourself organised to find the time to plan your sessions. Here are some tips to help you out:

 

  • take into account your career and family life
  • clearly set out your objectives and your level of motivation
  • plan an appropriate amount of recovery time between particularly intense sessions
  • regularly switch between the 3 disciplines
  • make the most of the weekend to complete the longest training session of the week
  • systematically reserve one day of the week for recovery
  • mix up the content of the training sessions
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