Triathlons can appear a little strange if you’re not aware of how they work – the masses of neoprene wetsuits, oddly proportioned bikes and energy gel packets create a very bizarre setting for what is essentially a three-part race. If you’re new to it, stepping into that world can be intimidating, but it doesn’t need to be. The very basics are three different sports which are merged together to create an intense race. Regardless of your fitness level, anyone can perform a triathlon – it just takes a little training to prepare you for the three sports ahead of you. Once you know the basic do’s and don’ts, you’re ready to head to the track. There are many benefits to mixing up these exercises – running and cycling target your lower body, whereas swimming tones up the muscles in your core and shoulders, so you achieve a balanced workout. What’s more is that because you’re switching between three different activities, you won’t be as much at risk of repetitive motion injuries. Swimming is a great low-impact activity which offers brilliant results, and running is better in a triathlon form than a marathon because it can be tough on your joints to be running continuously for such long periods of time.
The race is the ultimate goal of your training, but you’ll find that your cardiovascular fitness improves as a result of the training which is a welcome benefit. You’ll probably even decide that your training is beneficial once the race is over and done with! Cardiovascular health is so important to your general health, helping to lower the risk of heart disease, strokes and other health conditions, so your training workouts could be adapted once the race is finished to keep you fit and healthy. So how do you prepare for such an intense couple of hours? Well, firstly, you need to educate yourself about what races in your local area are available for you to enter, and the distances you’ll be covering. Typically, there are three different types of triathlon which are as follows:
- Olympic distance: 1 mile swim, 40k bike ride and a 10k run
- Sprint distance: 5 mile swim, 20k bike ride and a 5k run
- Novice or beginner distance: 25 mile swim, 20k bike ride and a 5k run
There won’t always be a beginner’s distance to go with, but the majority of races offer this option. So, once you’ve picked out your distance, the next step is to begin your training. You need to begin with your weakest area, as this will require more training before the race begins – it’s likely that you already cycle, run and swim, but there is almost always an area that you’re not as good at. You shouldn’t ignore your strength though – all areas that you’ll be covering will need your attention. You should aim to find a training schedule (you can usually find these fairly easily online, with a range of plans available to work from) and make sure you set aside time for training. Think about the weather, pool times and how you’ll workout alongside your work and social life. Thirdly, get a coach if you can – this is especially the case if you’re not a strong swimmer. Don’t try to become a master of all three sports in a short space of time, as you’ll just end up being frustrated and it won’t be necessary. You also don’t need to buy expensive equipment straight away – there’ll be time to invest in that later.
