Triathlon Training Schedule

10 Little Known Masters Swimming Facts Every Triathlete Should Know

Tri Trainer — Mon, 30 Aug 2010 17:58:28 +0000

Many beginners training for a triathlon swim operate under the mistaken assumption that Masters swim teams (coached group workouts comprised of swimmers 18 years or older) are the realm of top athletes who have been spent the majority of their lives swimming competitively.

Those who work up the courage to attend a Masters workout often complain of feeling isolated. These disillusioned triathletes come away feeling that Masters workouts are no place for novices.

The truth, however, is that only 20% of those working out with a Masters team are training for a competitive triathlon swim or some other competitive swim event. The remaining 80% of participants are merely interested in improving their fitness levels.

Therefore, even if you are used to training solo and the idea of swimming with a Masters team slightly intimidates you, mull it over anyway. Both beginning and veteran triathletes can reap the benefits of Masters swimming.

Here are 10 things you should know to help you get the most out of training with a Masters team:

1. Being on time is crucial. Show respect for the coach and your fellow athletes by arriving on time.

2. It is okay to be a beginner. As a matter of fact, the coach and most of the other swimmers will realize it and will be eager to help out.

3. Different groups have different goals. Know what you expect to achieve with a Masters team in advance and articulate your goals to the coach. Most coaches are agreeable to working with swimmers of all levels. If not, there is bound to be another team in your city that matches your goals more closely.

4. Questions are your friends. Asking questions will help you learn the basics, so do not hesitate to ask them. Within the first week, you should know how to read the clock and also understand lane order.

5. Rest Up. Training for a triathlon swim is challenging, so make sure to get plenty of rest. Be courteous and move to a slower lane if you cannot keep up in your lane.

6. Keeping a positive attitude is essential. It will make your training sessions seem less taxing.

7. Learn to swim the proper patterns. In most pools, there is line in the center of the lane. Always staying to the right of the line allows all swimmers to share the lane comfortably.

8. Be sociable – it’s not just for the Internet. Take the time to introduce yourself to your lane mates before beginning your workout. Remember, training for a triathlon swim takes time, and knowing your fellow swimmers will ensure a more pleasant workout experience.

9. Refrain from being a “lane hog”. If someone touches your foot to pass, keep swimming to the right or stop at the next wall and let them. Even the best swimmers get passed at times, so do not take offense.

10. Remember your goal. Remember, according to the website at USMS.org, the goal of the Masters swim program is to help you improve your fitness level and/or train for specific goals while promoting a healthy lifestyle through the fellowship of like minded individuals.

Triathlon Training for Experienced Runners

Tri Trainer — Sat, 31 Jul 2010 00:19:31 +0000

One that generally catches a beginner off guard who has not done proper training is the running event of a triathlon. If you are a seasoned runner, believe it or not, you may be in for the same surprise if you don’t do more than just pound the pavement. Here are several suggestions for the seasoned-harrier:

Dive in the pool and pedal down those roads. If you don’t balance your training, your legs might seem like rubber after a hard swim and a bike ride. Though training in the other two sporting events may reduce into your running time, the more balanced approach of multisport training could rejuvenate your road-weary legs.

Do not concentrate on the distance covered. A lot of serious runners count the distance they run like they were balancing their checkbooks. You should be aware that as you add swimming and cycling to your schedule, your weekly distance will likely decrease. Don’t bother with it. The objective is balanced training – remember that.

Follow hard runs with easy bike rides or a swim. If you’re a performance- oriented runner doing hard workouts like intervals and hills (more on this later), you’ve probably been following those intense sessions with an easy run the following day. After planning your triathlon training, in the event that you opt to keep doing these tough run exercises, make sure you don’t follow them up with a hard bike exercise. Apply the same hard/easy principle to triathlon training and go for a fairly short and easy ride, or better yet, a swim.

Watch Your Step. Most injuries that triathletes are having are running injuries. Even though there are lots of reasons for this, the simplest explanation is that running is stressful on the body. You put a lot of stress on your muscles each time you put in a hard run. You are tearing cell membranes on a physiological level. It may sound scientific, but the main point is the fact that pounding the pavement puts a pretty good wallop on your legs.

Technical Components of the Triathlon Run

Tri Trainer — Fri, 30 Jul 2010 00:21:06 +0000

The run is the least technically demanding event in the triathlon. Resistances to movement in the running phase are minimal, so conditioning becomes the main training focus.

In terms of running technique, perhaps two variables to consider are stride length and foot placement. The 10 kilometer running speed will be determined by the stride rate and the stride length. There is no magic formula for stride length, each person’s stride length will vary with their turnover rate. However, it should be long enough to not feel like a shuffle and short enough not to feel like a bouncing ball.

The optimal foot placement for a middle distance runner is to make the heel strike the ground first, roll the body weight on the outer length of the foot, then push off with the forces shifting from the small toe to the big toe. These are very small technical details compared to those in the swimming and cycling events.

Triathlon Cycling Safety

Tri Trainer — Thu, 29 Jul 2010 23:58:57 +0000

These guidelines which were derived from years of learning from mistakes, will make your cycling training and racing be much more successful.

Make use of your gears wisely. Do not force a gear which is way too hard and wears down your legs (bear in mind, you’ve still got a run to do). Continue to keep your cadence up around 90 RPM. In order that you won’t need to grind up the hill, anticipate what gear you have got to be in for any hills and shift early.

Train using new equipment. When you join a race with new bike equipment, be sure that you have tested and mastered it first. This applies to aerobars, clipless pedals, saddles, wheels – anything on your bicycle that could badly have an effect on your riding. This suggestion is particularly significant for clipless pedals; ensure you could stop and dismount safely prior to using them in a race.

Work on U-turns. Why? Many races with out-and-back bicycle courses have a U-turn turnaround wherein you need to navigate around an orange cone. Even seasoned triathletes found themselves kissing the road because of these turnarounds. To prepare for the race, look for a place where you can practice sharp corners and U-turns. Like in a race, always take them slowly.

Stay hydrated on the bike. Many newbies wait until the run to start drinking liquids. That is a big mistake. Don’t forget to drink on the bicycle so you are already on a full tank of gas as you start the run.

Put on a helmet. Helmets are required during races, but do not forget to wear one throughout your training. There are circumstances when even veteran cyclists can crash through no fault of their own. Never assume that you will be safe even without a helmet. If this is what happens to a helmet in a crash, imagine what your skull would look like. Seriously, wear your helmet.

Keep your bicycle in good condition. Not keeping the bike chain lubricated and not keeping tires at the proper pressure are two of the most frequent mistakes novices make. These mistakes could cause mechanical breakdown for instance a broken chain or a flat tire. Buy lubricating oil and consult your bike shop owner about its proper usage. While you’re there, purchase a floor pump with a built-in pressure gauge.

Triathlon Run Training for Beginners

Tri Trainer — Thu, 29 Jul 2010 00:22:51 +0000

Unfortunately, a lot of non-runners just starting triathlons lack knowledge of the basics of running and, because of this, run themselves into a brick wall. One of the first things you have to do if you are new to running is to understand the fundamentals, from equipment to training to safety concerns. So let’s take a look at some beginners’ dos and don’ts:

Do run in decent running shoes. It may be basic yet you could still probably observe novice runners wearing basketball high-tops circling the one-hundreth-of-a-mile indoor running track in health clubs. Become an educated consumer. First, accept that you must have a running shoe-your tennis or aerobics shoe is not made for the high-impact and stable rear foot control that you’ll need. Then, try to find the kind of running shoe that’s most effective for you.

Don’t run with earphones. Having to run while listening to your favorite music may be enjoyable, however it may not be a good idea for safety reasons. It is alright if you are using your headphones if you are treadmill running at home or in the health club, but outdoors, you may not hear approaching traffic, cyclists, dogs, as well as other dangers on the road.

Do wear comfortable running clothes. Wear something breathable. The body has a built-in air conditioning system known as sweating. Help your body do the work it had been designed for by wearing light shorts, singlets (sleeveless T-shirts), and socks designed to wick sweat away from your body. The wetter your feet, the much more likely you will experience friction-related injuries such as blisters and black toes. It’s also a good idea to wear light-colored running clothes that does not absorb heat.

Don’t be afraid to walk. If you’ve never run before, the best way to start is to run for a couple of minutes at time, and then walk, and then run again as your current fitness permits. There’s no reason to feel ashamed about it since everyone started out by doing this. Even seasoned runners who are training for a marathon include walking breaks during long runs to enable their legs to recover.

Do stick to the rules of the road. Just like drivers and cyclists, runners have their own rules of the road. Novices often disobey these rules at the expense of their own safety. The best possible scenario would be to avoid running near or around traffic. But when you’re forced to hit the roadways, use common sense-run against traffic, not with it. The explanation is simple. You can’t see what exactly is going on behind you when you run with traffic. If a car is weaving all over the road behind you, you’ve got no chance to react.

Don’t run in dark, isolated areas. We may not wish to think of crime when we run, but it is a reality so for that reason we have to take safety measures. We’ve all heard the horror stories, and instead of becoming one of them, it’s best to follow running routes which do not put you in danger. After the sun goes down, avoid secluded parks or trails that may prove dangerous, especially if you live in a high-crime area. Criminals utilize the cover of dark and seclusion to set their traps and you do not like to be the mouse. So run in well-lit, populated areas. If you cannot avoid a dark stretch or secluded area, at least have your wits about you and try to foresee any possible “surprises.

Pace your swim and bike. An effective way to avoid the tired triathlon shuffle is by appropriate pacing through the swim and the bike ride. Setting a maniacal pace through the swim and the bike ride is a typical error of the first-time triathlete, especially one who has achieved a certain degree of competency (and arrogance) with swimming and biking (remember this during your next triathlon race).

Drafting and the Triathlon Cycle

Tri Trainer — Wed, 28 Jul 2010 23:51:42 +0000

Clearly, drafting goes against the standard rule of competing in triathlons, which is to test individual endurance. For this reason, drafting isn’t permitted. Then again, you may have been aware of certain drafting-sanctioned events. This new development is only for professionals in races organized by the world governing body called the International Triathlon Union (ITU).

The thinking is that drafting-sanctioned events are more interesting to watch. Thus the ITU has pushed the rule change to garner more publicity and Olympic inclusion. Some triathlon purists consider such events as stain on the sport, but there’s a little chance that you’ll ever participate in drafting-sanctioned events.

The ITU doesn’t allow drafting-legal cycling legs for age-group triathletes, but if you do take part in a draft-legal race, it’s important for you to get experienced with road training in a peloton (cycling pack). The most effective way to achieve this is to go to the local bike store or get in touch with a biking club in the area for group rides.

Training by Drafting

The most effective means to train for time-trial cycling is to become accustomed to the aero position and solo riding without the aid of slipstream, that is why most of the triathletes choose not to draft. However, in certain conditions, drafting can come in handy.

For example, in group rides wherein packs form or a pace-line is organized (a pace-line is a line of cyclists taking turns breaking the wind on a rotating basis), participation depends on drafting. So long as it does not comprise the majority of your riding, there’s nothing wrong with training in this way.

If you are riding together with a training partner with superior riding ability, drafting could help you keep up with him or her and put in more distance that you may be able to do by yourself. Your training partner must agree and know that you are drafting, so he or she does not turn or brake abruptly.

Lastly, when done with a dependable partner, drafting could enable you to concentrate on your pedaling form and efficiency. With the wind at bay, spinning in a slipstream may help you concentrate on finishing a full-circle pedaling motion.

One note: Unless it is otherwise agreed on, drafting etiquette dictates that riders take brief turns breaking the wind. To put it much more eloquently, do not “suck wheel” without “breaking a little wind” yourself.

Beginner Triathlon Program

Tri Trainer — Wed, 28 Jul 2010 14:54:34 +0000

So, you’re going to take part in the upcoming triathlon in your town this coming Summer. You think you’ve got what it takes because you think you’re a solid swimmer, a capable cyclist and a lightning runner. And you think there’s little need for you to think or plan too far in advance?

Wrong. Triathlon is an extremely demanding sport. You’ll never be successful in triathlon without a proper training program. Worse still, you may not even finish or at least not enjoy your first tri experience. But this begs the question:

What makes for a good triathlon training program?

You’ll need to come up with or buy a triathlon training program designed for your individual experience level for starters. Where are you starting from fitness-wise? Are you a true beginner, middle of the road or more advanced? What is your basic athletic level? To what extent are you familiar with the different events in a triathlon? What kind of attitude do you have? What’s your overall goal?

I hope you’re beginning to realize that triathlon training isn’t as simple as you first thought.

Training for a triathlon requires a level of commitment, discipline, perseverance, and patience that the average person just doesn’t have.

Once you can answer the individual questions about your particular training requirements, you then need to plan the training schedule itself. This should be carefully planned out and structured. If you’re organized and follow a well-designed plan, you will avoid the risk of either over- or under-training. You’ll also ensure that you do sufficient training in all three events rather than the subconsciously avoiding your ‘bogey’ event (its just human nature to do so!)

There are some training exercises for triathlon that you may not have experienced before. First is the dreaded ‘brick’, that is, transitioning from a bike workout immediately to a run. This prepares the body for that unique feeling of running on ‘dead legs’ for the first couple of miles after your triathlon bike ride. Another thing you need to work on that is peculiar to triathlon are the transitions. You need to get comfortable moving from swimming to biking and then from biking to running. You’ll save valuable seconds (even minutes) in the race itself if you have strong Transition Technique.

Some things to bear in mind when starting your beginner triathlon program:

Start slow. Don’t dive headfirst into your training without first building a solid aerobic fitness base. If you over-do it too early, you’ll injure yourself.

Complimentary training. Make sure you train your body to adapt from one event to the next. The real skill involved in triathlon training is to be able to go fast and hard in one event without that effort ruining what you do later. There is no point in posting a personal best bike time if by doing so you have no energy in your legs for the run. Triathlon is a three leg event and what counts is your aggreagate time.

Stretch. New triathletes often forget that flexibility plays an important part in your training. This will help avoid injury and help speed up your recover time.

First Triathlon Training Schedule

Tri Trainer — Mon, 26 Jul 2010 21:56:22 +0000

A triathlon training log needs to include everything you do in each of the three different triathlon events. You can monitor your progress and make notes on the things that you must work on. You can also keep track of any missed or skipped training sessions.

When you are deep into your training, it’s very simple to forget how far you’ve come, all the successes you’ve had and all the obstacles you have already overcome. But your faithful log will keep records of your every accomplishment.

It acts as a motivational tool as well. You can go back and read it and FEEL once again that day in the rain when you did THAT brick, when you ran 8 hard miles right after biking 20!

Remembering your success is essential and so is remembering where you need to make improvements. A triathlon training log should also contain your training notes. Maybe you need to practice swimming with your fists balled. Maybe you have been advised to lengthen your stride while running. Whatever advice you are given and points you have to remember, you must log them.

Serious triathletes should even log the foods you eat each day. Determining the right nutrition and what food you should eat is important because it will be vital on the day of the race.

Yes, a triathlon training log should contain everything related to a triathlete’s training. Its perhaps your most valuable training tool.

5 Essential Tips for New Runners

Tri Trainer — Mon, 26 Jul 2010 00:28:26 +0000

New to triathlon? New to running as well? Here are the top tips for safe and effective training. First, develop a solid foundation (base). Base training is a particularly important element of run training. When training for the run, it is important to improve gradually as running requires muscle strength and involves high cardiovascular and respiratory demands.

Time, not Distance. Do not be too concerned with the distance covered, follow the time. It is easier to keep track of your progress using time as your measuring stick and not distance. Don’t be concerned about whether or not you’ve put in adequate distance for your race and measuring your running routes (this has always been a subject of debate, anyway). Just set your sports watch on the countdown timer mode for the ideal time of your run. Set your watch to beep at the halfway point if you have an out-and-back course. Tracking time is also not as much distracting than counting miles or kilometers and usually helps to avoid excessive distance that can bring about over-training or injury. The sample programs you’ll find in this book follow this rule to help you simplify your training.

Follow the 10 percent rule. Professionals say that you shouldn’t increase your weekly distance by over 10 percent. For example, if you’ve run 3 times this week for twenty minutes each workout for a total of 60 minutes, the following week’s running time should not exceed over 66 minutes. You may increase your running time to 73 minutes the week after that (ten percent of 66 rounded off to the nearest digit gives you 7 additional minutes). Another thing to keep in mind concerning this rule is that you should back off by 10 percent every 3rd or fourth week of training, depending on your recovery and how long your running time is. That means you must reduce your running time for one week, and then continue increasing your time again by ten percent, beginning where you left off. This decrease gives the body a bit of a chance to catch its breath from the increases in training and the cumulative stress you’ve put your legs through for three or four weeks.

If some of this confuses you, or you aren’t very good with figures, don’t sweat it. You just need to keep in mind to gradually increase your distance and put in an easier week of running exercises once a month.

Plan your exercises appropriately. Plan your harder running exercises for days that aren’t very close to other hard exercises. As an example, if you do a hard cycling ride on Wednesday that leaves your legs feeling like spaghetti, Thursday would not be a good day to put in a long run. Allow yourself an easy day both prior to and after hard runs. You will just risk injury if you do not.

Go for consistency. One of the most frequent mistake new runners make when training is going out too hard and then blowing up after the first couple of minutes. In order that your body adapts to prolonged hard efforts, like for example in a race, make your goal consistency for every run. You do not teach your body and your mind good pacing by having erratic running exercises that, if you charted the pace, would seem like the stock market. Maintain an even pace during your runs.

Focus on your form. Though form isn’t as crucial in running than in swimming or even cycling, but good form can help to avoid injury. Focusing on form teaches your body to hone in on bio-mechanical improvements and to run more efficiently. If you’re a newbie, don’t obsess with it too much. Just focus yourself on running relaxed, smoothly and naturally without any unusual jarring foot strikes. Everyone has a different running style; try to get a sense for yours, while focusing on possible improvements that may reduce unnecessary stress on knees, hips, and even the upper body muscles. Here are some tips you could use to help you find your form.

Use these quick tips below to help you find your form.

Tip 1. Minimize excessive bouncing motion.
Tip 2. Relax your upper body, especially the shoulders.
Tip 3. Find the stride length and cadence (number of steps you take to cover a distance) that you feel comfortable with.
Tip 4. Keep your arms and hands loose, letting them swing forward and back with the momentum, propelling you forward naturally.

Triathlon Training for New Cyclists

Tri Trainer — Sun, 25 Jul 2010 23:45:55 +0000

Organized or competitive riding may still be new to you and although the rules of the road are still the same as for recreational cycling, the penalty for breaking them can be a severe accident. For all those new to competitive cycling, here is a list of a few do’s and don’ts:

Do ride with traffic. Cycling on the road can be an exhilarating experience, but it’s vital that you should stick to the rules of the road in order to stay safe and injury-free, especially if you are restricted in your training course by high traffic roads. The proper and legal way to ride on roadways is with traffic and not against it, contrary to the daredevil bicycle messengers you probably see in busy downtown streets. Weaving in between parked cars is another typical mistake since it makes it hard for motorists to see you until it is too late. Ride in a straight line, avoid erratic or unexpected turns, and ride defensively.

Don’t ride on busy streets or paths. It amazes me whenever I see serious cyclists riding on busy roadways, with hundreds of cars passing by them within inches of their limbs. Living in big cities makes it difficult to find open roads for cycling unlike those who are fortunate enough to reside near countryside roads. But thousands of bicyclists are hit, at times fatally, by vehicles on highly trafficked roadways. Get yourself a bike rack and drive to a place which has less dangerous training routes if you do not reside near rural roadways with low traffic. Yes, it’s a pain and takes more time out of your busy schedule, but your ride will be much more enjoyable and, on top of that, safer. Another tip: Try to ride at times when there might be much less traffic on the roadways.

Do take part in group and organized rides. Bike clubs and stores in almost every well-populated area of the country sponsor weekly rides, and longer organized rides happen almost every weekend. Organized rides are a great means to practice, providing you with an opportunity to mix with a group of people who are near your current riding ability. Many large groups consist of a wide range of riding talent, from the slowpoke talkers to the stone-faced quad machines. Weekend rides with frequent food stops range from 20 to 100 miles; they are excellent opportunities to get in a good amount of mileage without having to bother about having sufficient essential fluids and food with you. These kinds of events will relieve you from boredom that can set in during those rides that may go up to over 25 miles (40 km).

Don’t ride an uncomfortable bike. I have mentioned how essential it is to get a properly fitted bicycle, but I can’t stress this point enough. No one likes to be uncomfortable in an activity that may last an hour or much longer, and riding a bicycle that does not fit or is uncomfortable is just a real drag. Other factors that affect comfort are the choice of a bicycle saddle (no real guideline here-you just have to keep trying them until you find one which fits your unique butt) and padded bicycle shorts.

Do be ready for anything. Unlike swimming in a pool at the YMCA or running within a few miles from your doorstep, biking could take you some formidable distances. You might find yourself 10 or even more miles away from your home, on some lonely road without a soul in sight. So it is essential to be ready for any mishap that might occur, mechanical or otherwise.

First of all, do not ride wthout using bicycle helmet. Have a friend or someone at your local bike shop teach you the way to fix a flat tire. Carry at least two tubes and also a pump (or CO, air cartridges) with you at all times. Carry a multipurpose cycling tool which will fit in a behind-the-saddle frame bag for basic repairs even if you are not mechanically inclined.

Carry a credit card, driver’s license and some cash with you always. You can also bring a cellular phone plus some extra snacks and water for longer rides.

Don’t be intimidated. For beginners, biking might be intimidating for them for a couple of reasons. First, the expensive tri-bicycles you’re certain to find in the transition area of any competitive triathlon (particularly hotly contested, large events like Ironman qualifying races) are enough to be able to make anybody rolling in with a mountain bike or old clunker feel ashamed.