Triathlon Training Advice for Beginnners

All training tips are courtsey of Oliver Harkin, he can be contacted on +44 7834 041 993 or info@primed4fitness.com and his website is www.primed4fitness.com.

Before beginning any new exercise routine make sure that you have checked out with your Doctor that it is advisable.

Number 1: Goal setting
As a beginner your main goal should be to have fun and get across the finish line and achieve a sense of accomplishment.. Remind yourself that you are just "learning the ropes" - don't add performance pressure until you have first proven to yourself that you can do it.

To set your goals first ask yourself why you want to do a triathlon and what you would like to achieve.  It might be to improve your fitness, have fun or to challenge yourself.  Your answer should determine your goals.   Give yourself at least 8 weeks to get ready for a race - this depends on your current fitness levels.

Number 2: Follow a training programme
Your training programme must adapt as your fitness improves. To get fitter you need to start at what feels like a fairly easy schedule of training which builds up volume, duration, frequency and intensity over the weeks and months. The plan will build up gradually, too big a jump in intensity, frequency, or duration can lead to injury if the body isn't prepared for this workload.  A consistent approach to training, following a progressive plan will be the key to success of your plan.

Number 3: Keep a training log   
A training log can be a simple diary in which you write down what training you did and also some other information such as how much sleep you got, feeling motivated and injuries. By using a training log you can evaluate your progress as time goes by and also plan future phases of your training programme.   
 
Number 4: Recovery
Initially after training your body is actually weaker and less fit than before the session, improved fitness only kicks in through recovering from the training session. Sleep is the main tool for recovery, so get plenty of sleep after a tough day training. Also if you wake up and still feel very tired from the training the day before then take the day off or go for a very easy swim or short bike to aid your recovery. You should have 1-2 days of rest every week.

Number 5: Injury prevention and improved performance
To help reduce your chances of getting injured, core and flexibility training including Yoga, Pilates or fitness classes specific to this area are recommended.  Increased flexibility is also very beneficial especially in the swimming. A weight training or resistance training programme that works in conjunction with your normal swim, bike and run sessions  will help injury prevention and make you stronger. You can build strength in the gym which you will then use to climb or run up hills easier and go faster.

Number 6: Nutrition
To get the most out of your training you need to be fuelling your body correctly. A healthy balanced diet with plenty of fruit and vegetables, lean meat and whole grain foods are the basis of your diet.

Number 7:Brick session 
A Brick session is a type of training session where you combine two of the sports into the one session. Typically this involves going for a run after you have finished a bike workout.  This replicates the actual race situation and trains your body to respond appropriately.  It will get your body used to the “jelly legs” feeling you get during a triathlon.

Number 8:Transition practice
The transition is the area where you change from swimming gear into cycling gear and then later in to your running gear. By trying these out and practising in training you'll know what to expect come race day and also be faster in your change overs

Number 9: Train in a group         
Training with a group is excellent for motivation, improves your confidence, is good fun and will improve your fitness faster.

Number 10: Practice race day situations
If you are getting ready to do an open water triathlon, then practice in the open water several weeks before the race. If the bike or run route are very hilly then train on hilly routes to get you accustomed to this type of course. Better yet, if it is a local race, train on the race route. Unfortunately you may get a puncture during the race, so bring spare tubes and tyre levers with you on the bike but most importantly make sure you know how to change a tyre before race day. Practice removing your wetsuit.

Number 11 and most importantly: Have FUN
As you start out on the road to your first triathlon, always remember this is supposed to be fun, don't take the training too seriously, encourage others and remember when you cross the finish line to smile and congratulations you are a triathlete!
Reward yourself afterwards on your accomplishment.