Where to start
Due to the distances that are distinct, anyone can compete in a triathlon with the right amount of dedication.
Those who have absolutely no training will fight, but Leah states as long as you are qualified at swimming and can run for an hour at a steady pace, then you’ll manage to compete with a little training in a sprint space.
Any one who is already fairly active, which Leah describes as individuals participating in physical action for three times a week or more, should apply for the Olympic space (1,500m swim, 40km bike and finishing with a 10km run).
See the British Triathlon Association to locate a list of clubs that you could join. As a beginner, joining a club is an excellent way to introduce yourself to the training, while giving you an additional motivation boost.
Leah considers the greatest triathlons in the UK are the Liverpool and Blenheim triathlons.
“They both are actually challenging courses but there's such a great feeling behind them both as they are such big events. I’ve never taken part in the London Triathlon, but I’ve heard it’s a brilliant event so if you’re from the south.”
Training
When training for the Sprint space aim to complete at least two hours in the pool, two on the bike and two hours every week running. If you’re aiming for the Olympic distance, then you’ll have to raise the training hours that you do (the space is double the Sprint after all!). Expand your training sessions and throw in some extra days in the gym to strengthen your center, which will act as the engine that drives you through the occasion.
Leah integrates her endurance training with strength work in the gym: “At the gymnasium I do more core stability work, squats with weights, leg press and general circuits e.g. press ups, sit ups, tricep dips. I also do a 20x20x20 circuit was called by a strength and conditioning session.
To prepare for transitions, atheletes should participate in brick sessions, back to back training to get your body.
For example then have a five-minute rest and jump straight onto the treadmill for the remainder of your session.
“Transitions are the only time get changed, you’ll need to refuel and brace yourself for the next occasion. Prepare yourself by having your nutrition (energy gels, water, a little snack) on your bike so you don’t need to scramble about locating it in the heat of the moment.”
Getting the gear
Leah advises beginners to by the basics and enhance the kit as you develop.
A swimming costume, properly fitted bike, professional kit that is jogging, a great pair of trainers and goggles are the essentials.
Heart-rate monitor gear can also significantly improve your performance during training as you can concentrate on building endurance up and getting your body into an anaerobic zone, crucial for speed.
You may think about buying custome supplies, which V02 can provide with your input signal as you grow in experience.
Enhancing your performance on race day
Here are a couple of suggestions to help relax your nerves for your first race.
- Eat Breakfast. Fill your stomach with plenty of carbs and a little amount of protein to make it through the race.
- The swim is the most difficult aspect for most beginners aim to stay at the back and swim at a steady speed that you can keep up with.
- Drink loads of water during transitions and take any additional beverages individuals give you during the class. Salt tablets are also brilliant at restoring fluids and reducing cramp.
- Get your legs moving on a low gear during the cycling part of the race, you always have the option to increase speed and gear towards the end as you are going into the run.
- Visualise yourself crossing and the astonishing sense of accomplishment you’ll feel!
Cool down properly – all you’ll want to do is stop but your body must cool down after all that hard work you could seriously injure yourself.
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