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The triathlon is a hard competition that demands a lot of physical preparation in order to be in good conditions to participate in it. If you want to be able to complete a triathlon, you need to be rigorous and set for yourself a triathlon training plan to ensure that you will be ready when the day of the competition comes.
General information on triathlons
A triathlon is a multi-discipline sport where people compete against each other in three different types of triathlons: swimming, running and cycling. The swim part takes place either in open water like the sea or a lake or in a swimming pool. The participants can choose between breast stroke or crawl according to their preferences. For the biking part, wearing a helmet is mandatory. The whole bike race is signposted and they will always be officials along the way to help you out if needed. Races will generally take place on roads open to othertraffic. For the running part, participants will find deink stations along the road and as for the cycling part, the road will be signposted and officials will help if needed.
There are various types of triathlon which depend on the distance that the riders will do during the race. A sprint is generally 16 miles and is usually chosen by people who just started to get an interest in this type of sport. The Olympic triathlon is about 31.93miles long. When a riser has more experience in triathlon, he might be interested in the Half Ironman which count 70.3 miles. For even more competitions and difficulties, one can choose to participate in the Ironman for a total of 140.6 miles. The most well-known Ironman is the annual World Championship that takes place in Kona in Hawaii.
How to set a triathlon training plan
· The importance of beginning early
It’s always better to train in advance once you decided on the type of triathlon you want to do. Generally it is recommended to set 12 weeks of training prior to the event. Triathlon training plans are not to be taken lightly. It’s also important to have an healthy diet and be physically prepared. If you’re already in good shape, it’s possible to reduce the amount of time for your preparation. If that’s the case, an 8 weeks training plan should be enough.
· Establish a strict schedule
While thinking of triathlon training plans, it is really important to put in place a schedule with swimming, running and cycling moment. The best is to complete a minimum of two sessions of each activity per week. For the swimming part, make sure to train in the same condition of your competition. As such, train in open water or in swimming pool depending on the type of triathlon you chose.
· Include resistance training
It is really important to include in your schedule exercises that strengthen the primary muscles for each activity. For swimming, you need to focus on shoulders, arms and your back. For cycling, you should increase your strength in your quads, hamstrings and glutes. Finally, for running, it’s important to build strength in your legs and work on you stability through your shoulders and trunk.
