Fighting fit to sail - Training for the ITU Triathlon, Rhodes, Greece

Triathlons are a three disciplined event, combining swimming, cycling and running over three main distances.

 

DISTANCE	SWIM	BIKE	RUN
SPRINT	750 METERS	20 KM	5 KM
OLYMPIC	1,500 METERS	40 KM	10 KM
IRONMAN	3,800 METERS	180 KM	42 KM

By breaking up the triathlon into its three key sports (swimming / cycling / running), will enable you to train harder and wiser than if you were to concentrate on just one of the above. By training in multi sports you will develop both all round muscle toning and high levels of CV (cardio vascular - heart and lung capabilities).

This is achieved by breaking down  training sessions to enable you to have a good workout, but not to be training over tired or sore muscles, as this will simple result in injury and poor performance.

With three different distances in triathlon, you will need to decide which event you wish to train for.

• Sprint distance, suitable for beginners wishing to experience their first triathlon.
• Olympic distance, the next stage up, the more common race distance, certainly among elite athletes.
• Ironman distance, for those that like to push their bodies and minds to the limit. (Brain Optional).'

SOME BASIC TIPS WHEN PLANNING YOUR TRAINING SESSIONS

• Specificity: Ensure that all your training is specific to the event you are training for, don't run mile after mile for a sprint triathlon, ensure that each session has an aim, i.e. endurance run / speed track session.
• Progression: The body is a marvelous piece of engineering design, as you train it becomes stronger. However if you maintain the same training level, your body will maintain the same level of improvement. In simple terms, avoid allowing your body to become use to its workouts.
• Overload: This must be done carefully, to avoid causing stress on any of your body systems. Listen to your body, if it feels tired let it rest, remember fit bodies are not built in the gym, they are built whilst resting. (This is my excuse for sleeping every afternoon, and I'm sticking to it).
• Reversibility: Keep your training regular, if you stop for two weeks, then a lot of the previous work will be lost, make time for training, but avoid letting it take over your life, triathlete's have a high divorce level.
• Tedium: One of the reasons a lot of good triathlete's come from a different sporting background. Keep your training interesting and varied to keep motivation high. Train with new partners, do different runs i.e. track sessions, hill sprints, fartleg, off road, sand dunes, treadmill - try spin classes anything that will keep your mind and body working.