Triathlon Training: How To Do It And Achieve Success

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.

Categories: 20k bike, bike ride, distance, exercise, mile swim, swim, swim 20k, time, training, triathlon, triathlons

Get SMART: How to Walk Your Way to Weight Loss

There’s something very appealing about walking to lose weight. Any kind of exercise can be beneficial to your overall wellness, but the fact that something as gentle and enjoyable as walking can also minimise your waistline still seems somewhat surprising. Nonetheless, by taking a few key actions, you can take to effectively, safely and consistently lose weight through your walking routine. The name of the game is to stay motivated, burn more calories than you consume (3,500 calories less for every pound of weight you want to lose) and to look after your wellbeing.

 

1. Keep a close eye on your diet: It sounds simple, but the key to avoiding over-eating is to be aware of what you are eating. It’s all-too easy to lose track of exactly what and how much food you consume, so make a record of everything you eat and drink so that you can keep on top of things. The main idea is to just record everything and raise your awareness, but if you want to record the calories each item contains then that’s great. Still, keeping a food journal will help you realise how much you are eating and ask yourself “Do I really need to eat this?” Moreover, once you’ve worked so hard to eat well, this will motivate you to keep walking for weight loss – and, once you’ve worked so hard exercising, this will further motivate you to eat well.

 

2. Measure the distance you travel: Tracking your walking distances helps you to compare different routes and gradually increase your distance. This, in turn, enables you to burn more calories which, as you can tell, is absolutely crucial if you are walking to lose weight. Driving the route in your car can help you measure your walking route if you reset the milometer beforehand, but this won’t be terribly helpful if you are walking off the beaten track. Luckily, there are a number of route-mapping websites available to help you plot out your walks, or you can always use a pedometer when you’re out and about. This device counts each step you take by detecting the movement of your hips.

 

3. Keep track of your walking: While a food log is helpful in motivating you to eat well and keep on top of your calorie intake, a walking log motivates you to keep going, set goals and track your progress. When you are filling in your log, there are a few common stats you could enter: the date on which you exercises, the distance travelled, how long it took, your speed (which you work out by multiplying our time by 60, and then dividing the distance travelled by that number i.e. Distance/(Time in minutes * 60)), how many calories you burned, and a daily reading of your weight and/or measurements. Some people find it easier to use a spreadsheet format for tracking their walks, while others prefer to jot down numbers in a journal or on sticky notes that you can put on your fridge. Find whatever works for you, and stick with it!

 

4. Set SMART Targets: Setting a target or goal and achieving it will work wonders for your wellness, as well as your overall progress. However, setting lofty targets that you will never achieve is actually a quick way to demotivate yourself, so you need to be SMART about things. This means setting goals that are:

 

• Specific – Decide precisely what you will achieve.


• Measurable – If you can’t measure it, how do you know you achieved it?


• Attainable – Start small and gradually make targets more challenging.


• Realistic – What is really attainable at your current level?


• Timely – There must be a date for target completion not just an endless ambition.

Categories: calories, distance, distance travelled, Lose, Lose weight, SMART Targets, ve worked, Walking, weight, Weight Loss